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Calorie Protein

Nutrifact
(Kcal) (Gms )
Early Morning : (7.00 Am)
Milk Is the best way to start your day, It will
Kesar and cardamom +
cool the acid rush down, and the nutrients in
cinnamon flavored
150
4
milk will be are absorbed better on empty
Milk(1 glass)
stomach.(add 1-2 threads of kesar, and 1 pinch
cardamom + cinnamon powder)
Whole Wheat Rusks(2
Dry Carbs in the Morning helps in relieving
50
2
pieces)
Morning Sickness
Soaked Almonds (6
50
4
It is a good souce of protein and omega 3 acids
pieces)
Breakfast (9.00 Am)
This low carb , high protein dish helps you
Besan/ Mung dal chilla
control sugar rush in the mornings. Carrots and
with chopped Palak and
spinach help in providing fiber , keeps you away
200
12
grated carrots (2
from skin and digestion problem during
medium sized)
pregnancy , and cuts on the risk of baby
developing jaundice at birth.
curd Provides calcium, protein, Vit A and D very
Curd1 Soup Bowl(1
75
4
beneficial during pregnancy, And helps you
Soup Bowl)
enhance your mood during downs.
OR
Eggs are easy to make and best sources of
Egg Omlette(2 No.)
160
10
proteins that helps in babys growth.
Toasted Brown Bread (2
100
3
Dry carbs Helps in relieving Morning sickness
slices)
OR
Vegetable oats upama (1
Multi nutrients from veggies and good fiber to
250
3
soup bowl)
tackle constipation
11.00 Am
Apple /Guava /
These fruits help in maintaining hydration and
Pomegranate (1 medium 40

Ph balance in increasing blood volume.


size)
12.00 Pm
It Benefits in constipation, sluggish digestion,
Coconut water /
30

heart burn and urinary tract infections during


Lemonade (1 glass)
pregnancy
LUNCH(1.30 Pm)
Quinoa / Brown rice
pulav with veggies
(carrots , beans,
350
6

capsicum , onions etc )1.5 soup bowl


Fish helps in obtaining nutrients like pufa and
Dal tadka / Fish curry(1
150
6
mufa and good quality protein for development
soup bowl)
of the baby.
Food Item

sliced cucumber (1
medium)
sliced tomatoes(2
medium size)
(2.15 pm )Post Lunch
walk (15 mins )

40

40

Buttermilk(1 glass)

40

Tea(1 cup) / Milk

50

Wheat and methi


Khakara (2 medium )

120

2 Table spoon Museli /


wheat flakes / oats bite
120
(avoid the sugar coated
cereals )

1 bowl milk

75

1 /2 apple with the peel 20


evening walks (15
mins )

Vegetable soup /
Chicken soup(1 soup
bowl)

125

Benefits of cucumber
Anti oxidant lycopene helps in taking care of
metabolic wastes.
This will help in better digestion and the pp
sugar levels will decrease.
2.30 Pm
Helps in hydration and heart burn
4.30 Pm
(use the masala mentioned below this diet plan,
to make it healthy)
Methi will help you with slow rise in sugar
levels while whole wheat will ensure complex
carb availability.
6.00 Pm
Museli is a wholesome food in itself and
provides with all vital nutrients. It satisfies
hunger and raises your sugar levels slowly,
avoiding the sugar spikes in the blood.
Its iron content helps in increasing heamoglobin
with increasing blood volume.
Peel will help in keeping the fiber intact .
This helps in over all control in the blood sugar
levels.
7.30 Pm

DINNER (8.00 Pm)

Multi-grain roti with


ghee (1 tsp )(2 medium 200
size)

These are easy to digest and do not burden the


system. Helps in maintaining the BSL

Palak paneer veg(1


bowl, home made)

150

Good combination of protein and iron for babys


growth. Spinach is rich in folic acid and iron and
helps in maintaining healthy pregnancy.

50

Fiber helps in better digestion

Koshimbir / salad(1
bowl)
(9.15 pm )Post dinner
walk (15 mins )
Milk(1 glass)

150

Soaked Almonds (6
pieces)

50

This will help in better digestion and will lower


the fasting blood sugar levels.
10.00 Pm
Along with good nutrition, a glass of warm milk
at bedtime helps in getting a good night sleep.
It is a good source of protein and omega 3 acids