South Indian pregnancy non 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 can help to ease nausea. Add a few drops of ginger juice to drinks or dal.

Breakfast Snack Lunch Snack Dinner

• Whole green gram Apple • Carom seeds gravy • Tender • Banana stem
dosa (pesarattu) • Chicken 65 coconut water soup
Monday

• Mint chutney • Buttermilk • Chickpeas • Onion tomato

• Sapota milkshake (moru/majjige) sundal chutney
• Rice • Finger millet
(ragi) idiyappam

• Spinach and potato Pear • Fish curry • Lemonade • Kidney beans

Tuesday

curry • Sweet potato • Puffed rice with curry

• Chapati palya/poriyal peanuts, • Parotta
• Milk • Curd chopped onion
• Rice and carrots

• Appam • Red lentils and • Buttermilk • Chicken curry

Wednesday

Banana,
• Mixed vegetables curry mango and fenugreek greens dal (moru/majjige) • Chapati
• Coffee jackfruit salad • Tomato raita • Black gram
• Chapati/rice vada

• Masala dosa Pomegranate • Mutton curry • Banana • Carrot and

• Bottle gourd
Thursday

• Curry leaves chutney milkshake capsicum

• Ginger tea palya/poriyal sambhar
• Curd • Coriander coconut
• Rice chutney
• Idli

• Sliced chicken Orange • Lemon rice • Split green • Black eyed peas
sandwich • Egg curry gram kheer curry
Friday

• Mango juice • Cucumber • Pumpkin raita

kosambari/kosumalli • Chapati

• Flattened rice Walnuts and • Pigeon peas dal with • Apple juice • Prawns in
• Vegetable
Saturday

(aval/avalakki) with dates spinach coconut milk

potato and peas • Colocasia masala dry cutlet • Beans
• Almond milk • Finger millet (ragi) palya/poriyal
chapati • Chapati/rice

• Idiyappam Watermelon • Ladies’ finger • Lemonade • Egg noodles with

• Black chickpeas curry buttermilk curry • Minced meat stir fried
Sunday

• Tender coconut water • Green banana samosa vegetables

palya/poriyal • Carrot and
• Rice cucumber salad

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

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