South Indian pregnancy veg diet plan | Second trimester: Plan 4

Foods rich in omega 3 fatty acids will help your baby's brain development. We've highlighted in brown foods that are rich in
omega 3 fatty acids. Calcium and vitamin D help to grow strong bones and teeth. We've highlighted in blue foods that are rich
in calcium.

Betacarotene is important for healthy skin and blood. We've highlighted in light orange foods that are rich in betacarotene.
You'll need plenty of iron-rich foods to help your body make red blood cells for your growing baby. We've highlighted in green
foods that contain iron.

Throughout pregnancy, you need to limit your caffeine intake. We have highlighted in dark orange the foods containing
caffeine.

Tip: Stay in direct sunlight for half an hour a day to boost your vitamin D levels. Vitamin D is important to absorb the calcium i n
your food.

Breakfast Snack Lunch Snack Dinner

• Dosa made with Mixed fruit • Cottage cheese (paneer) • Orange juice • Kidney beans curry
Monday

whole green gram salad masala • Roasted • Chapati

(pesarattu) • Onion and tomato raita sweetcorn
• Coconut chutney • Cumin rice (bhutta)
• Ginger tea

• Appam Orange • Horse gram chutney • Lemonade • Sweet corn soup

Tuesday

• Vegetable stew • Red lentils and • Puffed rice with • Noodles with stir fry
• Pomegranate juice pumpkin dal peanuts vegetables
• Curd
• Rice

• Finger millet (ragi) Dates and • Mixed vegetable balls • Grape juice • Chettinad mushroom
Wednesday

porridge raisins (kofta) curry • Split bengal masala

• Mango milkshake • Snake gourd palya/poriyal gram vada • Carrot and beetroot
• Buttermilk salad
(moru/majjige) • Chapati
• Chapati

• Wholewheat toast Apple • Pumpkin sambhar • Spiced • Broccoli and potato

Thursday

with cheese • Green or raw banana Buttermilk curry

• Sweet lime juice palya/poriyal (moru/majjige) • Curd
• Cucumber • Wheat biscuits • Parotta
kosambari/kosumalli
• Rice

• Masala dosa Grapes • Fenugreek greens rice • Tender • Broken wheat (samba
• Curry leaves chutney • Crispy potatoes
Friday

coconut water rava) upma with

• Coffee • Bottle gourd raita • Walnuts, vegetables
almonds and • Curd rice
raisins

• Soya chunks and • • Brinjal and black

Saturday

Muskmelon Stuffed ladies' finger Mango

capsicum curry • Shallot sambhar milkshake chickpeas curry
• Chapati • Curd • Finger millet (ragi)
• Watermelon juice • Rice idiyappam

• Oats porridge with Guava • Soya chunks (meal • Almond milk • Idli
Sunday

fruits and nuts maker) pulao • Peas and raw • Vegetable stew
• Sapota milkshake • Cauliflower and capsicum mango sundal • Green gram sprouts
palya/poriyal sundal
• Cucumber and onion raita

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

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