Prenatal
Eating right during pregnancy helps you and your baby stay healthy. Your body needs extra care and the right nutrients to support your growing baby. Every month of pregnancy brings changes to your body, so your diet should adjust accordingly. Here's a simple month-by-month pregnancy diet plan, divided into trimesters for better understanding.
First trimester diet plan (Months 1-3)
During the first trimester, your body starts preparing to grow a baby. You may feel nausea and loss of appetite. Focus on small, nutrient-packed meals.
Month 1: Weeks 1-4
On waking up: A glass of lukewarm water with lemon + 2 soaked almonds + 2 soaked walnuts
Breakfast: Moong dal chilla with mint chutney + 1 cup milk
Mid-morning snack: 1 banana or 1 orange
Lunch: Plain roti + palak paneer + a bowl of dal + cucumber salad + a small glass of buttermilk
Evening snack: Handful of roasted peanuts or makhanas
Dinner: Khichdi made with rice, moong dal, and vegetables + a bowl of curd
Month 2: Weeks 5-8
On waking up: Jeera (cumin) water + 3-4 soaked raisins
Breakfast: Ragi porridge with jaggery or honey + 1 boiled egg (optional)
Mid-morning snack: 1 guava or 1 bowl of pomegranate
Lunch: Brown rice + vegetable curry (like lauki or tinda) + a side of sprouted moong salad
Evening snack: Homemade coconut ladoo or a small piece of jaggery chikki
Dinner: Plain paratha with mixed vegetable sabzi + a bowl of soup (like tomato or spinach soup)
Month 3: Weeks 9-12
On waking up: 1 cup ginger tea + 4 soaked almonds
Breakfast: Vegetable poha with peanuts + a glass of milk
Mid-morning snack: Fresh coconut water
Lunch: Whole wheat roti + bhindi (okra) sabzi + dal tadka + carrot and beetroot salad
Evening snack: 1 bowl of yogurt topped with chia seeds or fruit
Dinner: Masoor dal khichdi + steamed vegetables (like broccoli and beans)
Second trimester diet plan (Months 4-6)
Your baby's growth speeds up during the second trimester. Calcium, iron, and protein are essential at this stage.
Month 4: Weeks 13-16
On waking up: 1 cup fennel seed water + 2 dates
Breakfast: Besan (gram flour) cheela with grated carrots + mint chutney + 1 glass of milk
Mid-morning snack: Seasonal fruit salad (like papaya, pear, or apple)
Lunch: Bajra roti + dal palak (spinach dal) + cucumber raita
Evening snack: Handful of roasted chana or fox nuts (makhanas)
Dinner: Vegetable pulao with curd + a side of sautéed green beans
Month 5: Weeks 17-20
On waking up: A glass of warm water with soaked chia seeds + 3-4 almonds
Breakfast: Paneer sandwich made with whole-grain bread + a bowl of fresh fruit (like watermelon)
Mid-morning snack: 1 glass of buttermilk with a pinch of roasted cumin powder
Lunch: Rice + sambar with lots of veggies + beetroot salad
Evening snack: Sweet potato chaat with lemon and black salt
Dinner: Multigrain roti + methi (fenugreek) sabzi + a small bowl of dal
Month 6: Weeks 21-24
On waking up: Warm ginger tea + 2 figs
Breakfast: Oats dosa with coconut chutney + 1 cup milk
Mid-morning snack: A bowl of boiled corn with a sprinkle of chat masala
Lunch: Jowar roti + stuffed karela (bitter gourd) + cucumber and carrot salad
Evening snack: Moong dal tikki with green chutney
Dinner: Palak dal khichdi + sautéed vegetables
Third trimester diet plan (Months 7-9)
In the last trimester, your baby gains weight quickly. Include foods rich in energy, calcium, and iron to keep you strong.
Month 7: Weeks 25-28
On waking up: Warm ajwain (carom seed) water + 2 dates
Breakfast: Vegetable idli with sambhar + coconut chutney + 1 glass of milk
Mid-morning snack: A bowl of curd with flax seeds
Lunch: Rajma (kidney beans) curry + rice + cabbage stir fry
Evening snack: A bowl of bhel puri with sprouts and peanuts
Dinner: Chapati + aloo methi sabzi + spinach soup
Month 8: Weeks 29-32
On waking up: 1 cup warm turmeric milk + 2 soaked walnuts
Breakfast: Oats upma with vegetables (like carrots, peas, and capsicum) + 1 cup milk
Mid-morning snack: Fresh fruit (like papaya or kiwi)
Lunch: Brown rice + moong dal + lauki (bottle gourd) curry + salad with lemon
Evening snack: A small piece of sesame ladoo or peanut chikki
Dinner: Roti + green leafy sabzi (like spinach or methi) + a small bowl of curd
Month 9: Weeks 33-Birth
On waking up: A cup of ajwain water + 2 dates
Breakfast: Methi thepla with a side of homemade pickle + a glass of milk
Mid-morning snack: 1 boiled sweet corn or a bowl of sprouts chaat
Lunch: Bajra roti + kadhi (curd-based curry) + a side of bhindi sabzi
Evening snack: A handful of pumpkin seeds or sunflower seeds
Dinner: Dalia cooked with vegetables + a small bowl of curd
Final tips for pregnant moms
Stay hydrated: Drink plenty of water, coconut water, or herbal teas.
Include variety: Rotate between grains like rice, bajra, jowar, and oats for balanced nutrition.
Avoid junk food: Stick to homemade, fresh meals. Avoid processed foods and deep-fried snacks.
Eat small meals: If you feel full or nauseous, eat smaller portions throughout the day.
A healthy pregnancy diet ensures you and your baby get all the nutrients you need. Always consult your doctor before making any big dietary changes. Stay healthy and enjoy this beautiful journey!