North Indian pregnancy veg diet plan | First trimester: Plan 2

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: Fresh ginger (adrak) can help to ease nausea. Add a few drops of ginger juice to drinks or dal.

Breakfast Snack Lunch Snack Dinner

• Salted wheat porridge Strawberries • Cottage cheese and • Wood apple • Vegetable pulao
with mixed vegetables peas (matar paneer) (bael) sharbat • Cucumber (kheera)
Monday

(namkeen daliya) cury • Almonds and raita

• Tea • Beans and potato raisins • Green gram (hari
(beens aloo) sabzi (badaam moong) sprouts
• Chapati/rice kishmish) salad

• Oats (jai) upma Apple (seb) • Besan (gatta) curry • Lemonade • Peas and mushroom
Tuesday

• Mango (aam) milkshake • Beetroot (nimbu pani) (matar kumbh) curry

(chukandar) sabzi • Sweet potato • Okra (bhindi) sabzi
• Sorghum (jowar) roti (shakarkandi) • Chapati/rice
chaat

• Tomato (tamatar) Pear • Crushed chickpea • Glass of milk • Mixed (milijhuli) dal
Wednesday

wholewheat sandwich (nashpati) (chhole) chaat • Colocasia • Runner bean (sem)

• Cold coffee • Tamarind and date (arbi) cutlets sabzi
(imli khajoor) chutney • Mint (pudina) • Curd
• Curd (dahi) chutney • Pearl millet (bajra)
• Kulcha/Pav roti

• Corn flakes with Sapodilla • Red lentil (masoor) • Coconut water • Soya and potato
Thursday

almonds, walnuts (chikoo) dal (nariyal pani) (aloo) curry

(badaam akhrot) and • Round gourd (tinda) • Khandavi • Radish (mooli) sabzi
sabzi • Peas (matar) pulao
milk
• Mint (pudina)
• Ripe papaya (papita) parantha

• Mung bean (moong) dal Banana • Kidney beans • Lemonade • Mustard greens
cheela (kela) (rajma) curry (nimbu pani) (sarson saag)
• Mint (pudina) chutney • Pumpkin (kaddu) • Corn (makka) • Jaggery (gur) and curd
Friday

• Glass of milk sabzi chaat (dahi)

• Cucumber and carrot • Makke ki roti
(kheera gajar) salad
• Chapati/rice

• Sprouts parantha Watermelon • Pigeon peas • Jal jeera • Jackfruit (kathal) curry
• Lassi • Roasted • Bitter gourd (karela)
Saturday

(tarbooj) (arhar/toor) dal

• Green banana (hara chickpeas sabzi
kela) sabzi (chana) • Curd (dahi)
• Cumin (jeera) rice • Mixed flour (missi)
roti

• Onion and tomato (pyaaz Grapes • Black-eyed peas • Lassi • Spinach and corn
tamatar) uthappam (angoor) (lobhia) curry • Fenugreek (paalak makka) sabzi
Sunday

• Sambhar • Mint (pudina) raita potato (methi • Carrot cucumber

• Coconut (nariyal) chutney • Chapati/rice aloo) cutlet (gajar kheera) salad
• Finger millet (ragi)
roti

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

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