South Indian pregnancy non 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 with iron-rich fruit or vegetables to help your body absorb the iron.

Breakfast Snack Lunch Snack Dinner

• Idli Sprouts • Pepper lamb curry • Lemonade • Green gram dal

Monday

• Sambhar salad • Cumin rice • Vegetable • Sweet potato

• Coconut and curry leaf • Cucumber and onion cutlet palya/poriyal
chutney raita • Chapati
• Orange juice

• Dosa Banana • Chicken and • Almond milk • Ash gourd sambhar

• Onion tomato chutney coriander leaves soup • Peanuts, • Broccoli and peas
Tuesday

• Coffee • Soya chunks (meal onion and palya/poriyal

maker) and capsicum tomato salad • Curd
curry • Rice
• Chapati

• Wholewheat flakes with Apple • Red lentils and • Tender • Semolina (rava) idli
Wednesday

walnuts and dates spinach dal coconut water with vegetables

• Mango juice • Chicken 65 • Tomato • Coriander chutney
• Rice cheese
sandwich with
mint chutney

• Chicken biryani • Ginger tea • Oats upma with mixed

Thursday

• Ven Pongal Custard apple

• Coconut chutney • Brinjal curry • Broccoli bajji vegetables
• Tender coconut water • Onion and beetroot • Mint coriander chutney
salad

• Potato and peas Papaya • Mixed vegetables in • Buttermilk • Drumstick sambhar

masala coconut milk and (moru/majjige) • Dosa
Friday

• Poori yoghurt gravy (avial) • Walnuts and

• Apple juice • Colocasia masala dates
dry
• Rice

• Whole green gram Guava • Minced meat curry • Tender • Brinjal rice (vangi bhaat)
• Ladies' finger
Saturday

dosa (pesarattu) coconut water with peas

• Mint chutney palya/poriyal • Sprouts • Tomato raita
• Milk • Curd sundal
• Rice

• Capsicum and onion Pomegranate • Vegetable pulao • Banana • Kidney beans curry
Sunday

uthappam • Egg curry milkshake • Finger millet (ragi)

• Peanut chutney • Carrot and cucumber chapati
• Lemonade salad

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

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