Diet Chart in pregnancy Cycle

Congratulations on your pregnancy journey! Ensuring a healthy diet during pregnancy is crucial for both the mother and the developing baby. As your body goes through significant changes during each trimester, it’s important to adjust your diet to meet the changing nutritional needs. In this article, we will provide a comprehensive pregnancy diet plan tailored for each trimester, focusing on essential nutrients and food choices to support a healthy pregnancy.

First Trimester (Week 1 to 12):

During the first trimester, your baby’s organs begin to form, and your body experiences various hormonal changes. To combat morning sickness and fatigue, it’s important to focus on easy-to-digest foods and stay hydrated. Here’s a sample diet plan for the first trimester:

  • Breakfast: Whole grain toast with avocado and scrambled eggs, a side of fresh fruit.
  • Mid-Morning Snack: Greek yogurt with honey and almonds.
  • Lunch: Grilled chicken salad with mixed greens, tomatoes, and a light vinaigrette dressing.
  • Afternoon Snack: Carrot sticks with hummus.
  • Dinner: Baked salmon with quinoa and steamed vegetables.
  • Evening Snack: Whole grain crackers with cheese.

Second Trimester (Week 13 to 26):

During the second trimester, your energy levels may improve, and you’ll likely experience fewer symptoms like nausea. This is a crucial time for fetal growth, so it’s important to focus on nutrient-dense foods to support your baby’s development. Here’s a sample diet plan for the second trimester:

  • Breakfast: Overnight oats with mixed berries and chia seeds.
  • Mid-Morning Snack: Apple slices with peanut butter.
  • Lunch: Turkey and avocado wrap with whole grain tortilla, served with a side of vegetable soup.
  • Afternoon Snack: Cottage cheese with pineapple chunks.
  • Dinner: Grilled shrimp skewers with quinoa pilaf and roasted vegetables.
  • Evening Snack: Trail mix with nuts, dried fruits, and dark chocolate chips.

Third Trimester (Week 27 to Birth):

As you enter the third trimester, your baby continues to grow rapidly, placing increased demands on your body. It’s essential to focus on nutrient-rich foods that provide energy and support healthy weight gain. Here’s a sample diet plan for the third trimester:

  • Breakfast: Whole grain pancakes with bananas and a drizzle of maple syrup.
  • Mid-Morning Snack: Greek yogurt parfait with granola and mixed berries.
  • Lunch: Lentil soup with whole grain bread and a side salad.
  • Afternoon Snack: Sliced cucumbers with tzatziki dip.
  • Dinner: Baked chicken breast with sweet potato mash and steamed broccoli.
  • Evening Snack: A small bowl of low-sugar cereal with milk.


Throughout all trimesters, it’s important to stay hydrated by drinking plenty of water and incorporating healthy snacks to maintain energy levels. Additionally, consult with your gynaecologist for personalized dietary recommendations based on your individual needs and medical history. By following a balanced and nutritious diet, you can help ensure a healthy pregnancy and support the optimal growth and development of your baby.