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North Indian pregnancy veg diet plan | First trimester: Plan 1

In your first trimester, you need to eat folate-rich foods as well as take a folic acid supplement. We've highlighted in light orange
foods that are rich in folic acid. You'll need plenty of iron-rich foods as well to help your body make red blood cells for your
growing baby. We've highlighted in green foods that contain iron.

If you're feeling nauseous, foods rich in vitamin B6 may help with morning sickness. We've highlighted in brown foods that are
rich in vitamin B6. Throughout pregnancy, you need to limit your caffeine intake as it can pass on to your baby. We have
highlighted in dark orange the foods containing caffeine.

Tip: Keep dry crackers near your bed to nibble on before you get up if you feel nauseous in the morning.

Breakfast Snack Lunch Snack Dinner

• Amaranth porridge Sapodilla • Soya and potato (aloo) • Lemonade • Mung bean (moong)
(ramdana daliya) (chikoo) curry (nimbu pani) dal
Monday

with watermelon • Okra (bhindi) sabzi • Mixed nuts and • Colocasia and
(tarbooj) seeds • Curd (dahi) raisins fenugreek (arbi
• Coconut (nariyal) • Chapati/rice (kishmish) methi) sabzi
water • Chapati/rice

• Green gram (hari Banana • Spinach and corn • Jal jeera • Peas and mint (matar
Tuesday

moong) sprouts (kela) (paalak makka) curry • Revri pudina) soup


parantha • Potato and cauliflower • Pasta with tomato
• Buttermilk (chhaach) (aloo gobhi) sabzi (tamatar) sauce
• Chapati/rice

• Sautéed mushrooms Papaya • Mixed (milijhuli) dal • Mango (aam) • Kadhi


Wednesday

(khumb) (papita) • Carrot and peas (gajar panna • Cumin and potato
• Wholewheat toast matar) sabzi • Roasted (jeera aloo) sabzi
• Banana (kela) • Curd (dahi) peanuts • Chapati/rice
milkshake • Pearl millet (bajra) roti (moongphali)

• Tomato and Apple (seb) • Black gram (urad) dal • Coconut water • Spinach and cottage
cucumber (tamatar • Brinjal (baingan) bharta (nariyal pani) cheese (paalak
• Roasted
Thursday

kheera) sandwich • Curd (dahi) paneer)


chickpeas • Crispy lotus stem
with mint (pudina) • Chapati/rice
(chana) (kamal kakri)
chutney • Sorghum (jowar) flour
• Pineapple (ananaas) roti
juice

• Semolina (suji) Watermelon • Red lentil (masoor) dal • Indian • Kidney beans (rajma)
cheela with mixed (tarbooj) • Fenugreek and potato gooseberry • Bitter gourd (karela)
Friday

vegetables (methi aloo) sabzi (amla) juice sabzi


• Tea • Beetroot (chukandar) • Steamed green • Curd (dahi)
salad gram (hari • Chapati/rice
• Chapati/rice moong) sprouts

• Sago peanut Grapes • Mustard greens (sarson • Lassi • Horse gram (kala
(sabudana (angoor) ka saag) • Roasted corn chana) curry
Saturday

moongphali) upma • Jaggery (gur) and curd (bhutta) • Capsicum and


• Sweet lime (dahi) cauliflower (shimla
(mausambi) juice • Mixed flour (missi) roti mirch gobhi) sabzi
• Finger millet (ragi)
roti

• Masala dosa with Mango • Vegetable khichdi • Pomegranate • Peas and potato
Sunday

sambhar (aam) • Onion and mint (pyaaz (anaar) juice (matar aloo) curry
• Coconut (nariyal) pudina) raita • Oats (jai) upma • Pumpkin (kaddu) sabzi
chutney • Roasted papad • Poori
• Ginger tea

Note: Lentils (dal) are also a good source of folic acid.


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