North Indian pregnancy veg diet plan | First trimester: Plan 4

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: Drink orange juice or lemonade (nimbu pani) with iron-rich fruit or vegetables to help your body absorb the iron.

Breakfast Snack Lunch Snack Dinner

• Oats porridge (jai Pear • Amaranth greens • Mango (aam) • Pigeon pea
daliya) with banana (nashpati) (chaulai saag) panna (arhar/toor) dal
Monday

(kela), dates (khajoor) • Tomato (tamatar) chutney • Sweet potato • Cabbage and coconut
and milk • Curd (shakarkandi) (patta gobhi nariyal)
• Coconut water (nariyal • Pearl millet (bajra) roti chaat sabzi
pani) • Chapati/rice

• Mushroom (khumb) on Guava • Black-eyed pea (lobhia) • Pomegranate • Mixed (milijhuli) dal
wholewheat toast (amrud) curry (anaar) juice • Colocasia (arbi) sabzi
Tuesday

• Glass of milk • Stuffed brinjal (bharwa • Mixed nuts • Tomato and coriander
baingan) sabzi with figs (tamatar dhaniya) raita
• Mixed flour (missi) roti (anjeer) • Chapati/rice

• Flattened rice with • Horse gram (kala chana) • Coconut water • Besan (gatta) curry
Wednesday

Grapes
potatoes and peas (angoor) curry (nariyal pani) • Ridge gourd (tori) sabzi
(aloo matar poha) • Pumpkin (kaddu) sabzi • Dhokla • Chapati/rice
• Apple (seb) juice • Curd
• Chapati/rice

• Grilled cheese Mango • Coconut (nariyal) rice • Lemonade • Mung bean and
• Drumstick (shinghphali)
Thursday

sandwich (aam) (nimbu pani) spinach (moong

• Almond (badaam) sabzi • Pea (matar) paalak) dal
• Roasted papad sprouts chaat • Crispy lotus stem
milk
• Rasam (kamal kakri)
• Chapati/rice

• Steamed vegetable Watermelon • Red lentils (masoor) dal • Buttermilk • Peas and cottage
and dal idlis (tarbooj) • Fenugreek greens (methi (chhaach) cheese (matar paneer)
• Coconut (nariyal) saag) • Walnuts curry
Friday

chutney • Cucumber and spring (akhrot) and • Cauliflower (gobhi)

• Tea onion (kheera hari pyaaz) raisins sabzi
salad (kishmish) • Curd
• Chapati/rice • Chapati/rice

• Sesame potato (til Orange • Mung bean and Lamb's • Lassi • Chickpea (chhole)
aloo) with toast (santara) quarter (bathua moong) • Roasted curry
Saturday

• Banana (kela) dal peanuts • Spinach (paalak) sabzi

milkshake • Carrot and peas (gajar (moongphali) • Bottle gourd (lauki) raita
matar) sabzi • Rice
• Onion (pyaaz) raita
• Chapati/rice

• Semolina (rava) dosa Muskmelon • Soya curry • Almond • Jackfruit (kathal) curry
• Sambhar (kharbooja) • Pointed gourd and potato (badaam) milk • Beetroot (chukandar)
Sunday

• Coconut (nariyal) (parwal aloo) sabzi • Corn (makka) sabzi

chutney • Cucumber (kheera) raita bhel • Chapati/rice
• Ginger tea • Buckwheat (kuttu) chapati

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

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