7 Day Pregnancy Diet Meal Plan for First Trimester (PDF & Menu)

Eating well isn’t likely to be a high priority during your first trimester, between the heartburn, morning sickness and food cravings.

However, eating a healthy diet with sufficient nutrients and energy can ensure you keep your body strong and nurture a healthy baby.

This article will cover everything you need to know about following a diet for your first trimester and give you a sample 7 day plan to follow that contains daily meals and a shopping list.

You can jump straight into the 7 day pdf of the plan here.

View 7 Day First Trimester Diet Plan PDF

Important Nutrients During the First Trimester

Folic acid

Folic acid (also known as vitamin B9 or folate) is the most important nutrient to consume as it prevents birth defects such as spina bifida.

Most people are advised to take 400 micrograms of folic acid each day. Although it can be found in various foods, it is often not in sufficient quantities and should be taken as a tablet.

This includes before you’re pregnant and until you’re 12 weeks pregnant.

Folic acid is found in high quantities in the following foods:

Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
Beans
Peanuts
Sunflower seeds
Fresh fruits
Whole grains
Liver
Seafood
Eggs
Fortified foods

Protein

Many studies show that eating sufficient amounts of protein is important for muscle development for you and your baby. The University of California San Francisco recommends at least 60g of protein during pregnancy.

High protein foods include:

Lean meats
Fish
Legumes and beans
Nuts and seeds
Dairy

Calcium

Calcium can’t be made by the body and must come from food or supplements. The baby uses calcium from your own stores, meaning that too little calcium can cause brittle bones (osteoporosis) later.

It is generally recommended to consume 1,000+ mg of calcium per day. This is easily achievable with a balanced diet that includes high calcium foods. These include:

Dairy (milk, yogurt, cheese)
Leafy green vegetables (collard greens, kale, spinach)
Beans and lentils
Almonds
Figs
Tofu

Iron

A lack of iron in your diet can cause iron deficiency anemia during pregnancy. This will make you tired and weak.

According to Mayo Clinic, you are at a higher risk of iron deficiency anemia if you:

Have two closely spaced pregnancies
Are pregnant with more than one baby
Are vomiting frequently due to morning sickness
Don’t consume enough iron-rich foods
Have a heavy pre-pregnancy menstrual flow
Have a history of anemia before your pregnancy

It is recommended to consume at least 27 mg of iron per day. Foods high in iron include:

Red meat (beef, lamb, pork)
Spinach
Legumes
Poultry
Fish
Iron-fortified breakfast cereals

Vitamin C

Vitamin C is important when it comes to protecting cell health. Vitamin C is abundant in various fruits and vegetables, therefore, a balanced diet should provide all the necessary vitamin C you need.

Foods high in vitamin C include:

citrus fruit, such as oranges and orange juice.
peppers.
broccoli
brussels sprouts
potatoes
strawberries
blackcurrants

Vitamin D

Vitamin D is important as it regulates calcium and phosphate in the body, which is important in the development of bones, teeth and muscles.

You need at least 10 mg of vitamin D per day. You can get vitamin D by exposure to sunlight but during the darker, winter months, you may need a supplement.

Vitamin D can also be found in foods like:

Fatty fish (tuna, mackerel, salmon, sardines)
Eggs
Red meat

However, it is difficult to get sufficient vitamin D from food alone.

Omega-3 Fatty Acids

Omega-3 fatty acids are a particularly important polyunsaturated fat to consume. They have a range of health benefits, including:

Reduced inflammation (1).
Reduced triglycerides (2)
Reduced blood pressure (3, 4)
Reduced age-related mental decline (5, 6)

It is found most abundantly in fatty fish. Fatty fish includes:

Salmon
Tuna
Mackerel
Sardines
Trout

Foods to Eat on Pregnancy Diet for First Trimester

Fruits. apples, pears, berries, citrus fruits like oranges
Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables (e.g broccoli, cauliflower)
Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
Beans and legumes. E.g chickpeas, lentils, black beans. These are excellent plant-based proteins
Lean meat. E.g fish, chicken, turkey.
Low-fat dairy. E.g milk, eggs, yogurt. These contain less saturated fat than full-fat dairy, but be sure to check the labels for extra added sugars
Nuts and seeds. E.g almonds, walnuts, pistachios, flaxseeds and chia seeds.
Extra-virgin Olive oil. Choose extra-virgin varieties, which aren’t diluted with cheaper oils.
Fatty fish. E.g salmon, mackerel, tuna, herring.

All of these foods are highly nutritious and make up a balanced diet that’s great during your first trimester

Foods to Limit on a Pregnancy Diet Plan for First Trimester

By all means, treat yourself occasionally – but don’t make a habit of eating these foods regularly:

Junk foods: fast food and potato chips
Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
Fried foods: french fries, donuts, fried meats
Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
Processed meats: bacon, canned meat, salami, sausages
Trans fats: vegetable oil and margarine

What’s the Best Diet for Your First Trimester?

You’ll want to follow a diet that’s scientifically proven to be healthy, contains all the nutrients mentioned and is easy to follow during the bad days you have morning sickness and cravings

Many experts recommend choosing a Mediterranean diet to follow both because of how healthy it is and how sustainable it is to follow over the long-term. US News ranked it as the number 1 diet.

Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:

Many studies find very positive feedback from people following the Mediterranean diet across a number of different health markers. We’ve listed some studies alongside the health conditions below.

Lower risk of cardiovascular events, coronary heart disease, (7, 8)
Lower risk of coronary heart disease (9, 10)
Lower risk of developing type 2 diabetes (11)
Lower risk of breast cancer (12)
Lower risk of obesity (13)
Better cognitive function (14)

How to Follow a Mediterranean Diet

The Mediterranean diet pyramid below gives a good visual indication of what foods to prioritize.

At the bottom are common staple foods that are to be consumed in large amounts and more frequently. Portion sizes and frequency decline as you go up the pyramid.

The pyramid intentionally does not specify recommended weights of foods or calories. It is only meant to provide an overall look at healthy food choices and their relative proportions.

It does this because good health has been attributed to variation within the overall dietary pattern. The more variety you get within the specified relative allowances per category – the better.

7 Day Pregnancy Diet Meal Plan for First Trimester

Pregnancy Diet for First Trimester Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

	Breakfast	Lunch	Dinner
Monday	Banana Yogurt Pots	Cannellini Bean Salad	Quick Moussaka
Tuesday	Tomato and Watermelon Salad	Edgy Veggie Wraps	Spicy Tomato Baked Eggs
Wednesday	Blueberry Oats Bowl	Carrot, Orange and Avocado Salad	Salmon with Potatoes and Corn Salad
Thursday	Banana Yogurt Pots	Mixed Bean Salad	Spiced Carrot and Lentil Soup
Friday	Tomato and Watermelon Salad	Panzanella Salad	Med Chicken, Quinoa and Greek Salad
Saturday	Blueberry Oats Bowl	Quinoa and Stir Fried Veg	Grilled Vegetables with Bean Mash
Sunday	Banana Yogurt Pots	Moroccan Chickpea Soup	Spicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

A handful of nuts or seeds
A piece of fruit
Carrots or baby carrots
Berries or grapes

View 7 Day First Trimester Diet Plan PDF

Recipes for Pregnancy Diet for First Trimester

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

Calories – 236
Protein – 14g
Carbs – 32g
Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

225g /⅞ cup Greek yogurt
2 bananas, sliced into chunks
15g / 2 tbsp walnuts, toasted and chopped

Instructions

Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

Calories – 302
Protein – 20g
Carbs – 54g
Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

600g / 3 cups cannellini beans
70g / ⅜ cup cherry tomatoes, halved
½ red onion, thinly sliced
½ tbsp red wine vinegar
small bunch basil, torn

Instructions

Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

Calories – 577
Protein – 27g
Carbs – 46g
Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

1 tbsp extra virgin olive oil
½ onion, finely chopped
1 garlic clove, finely chopped
250g / 9 oz lean beef mince
200g can / 1 cup chopped tomatoes
1 tbsp tomato purée
1 tsp ground cinnamon
200g can / 1 cup chickpeas
100g pack / ⅔ cup feta cheese, crumbled
Mint (fresh preferable)
Brown bread, to serve

Instructions

Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
Sprinkle the feta and mint over the mince. Serve with toasted bread.

View 7 Day First Trimester Diet Plan PDF

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 tbsp olive oil
1 tbsp red wine vinegar
¼ tsp chilli flakes
1 tbsp chopped mint
120g / ⅝ cup tomatoes, chopped
½ watermelon, cut into chunks
50g / ⅔ cup feta cheese, crumbled

Instructions

For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

Calories – 310
Protein – 11g
Carbs – 39g
Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

100g / ½ cup cherry tomatoes
1 cucumber
6 Kalamata olives
2 large wholemeal tortilla wraps
50g / ¼ cup feta cheese
2 tbsp hummus

Instructions

Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
Heat the tortillas.
Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

Calories – 417
Protein – 19g
Carbs – 45g
Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tbsp olive oil
2 red onions, chopped
1 red chilli, deseeded & chopped
1 garlic clove, sliced
small bunch coriander, stalks and leaves chopped separately
800g can / 4 cups cherry tomatoes
4 eggs
brown bread, to serve

Instructions

Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

View 7 Day First Trimester Diet Plan PDF

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

Calories – 235
Protein – 13g
Carbs – 38g
Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

60g / ⅔ cup porridge oats
160g / ⅗ cup Greek yogurt
175g / ¾ blueberries
1 tsp honey

Instructions

Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

Calories – 177
Protein – 5g
Carbs – 13g
Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

1 orange, plus zest and juice of 1
2 carrots, halved lengthways and sliced with a peeler
35g / 1 ½ cups rocket / arugula
1 avocado, stoned, peeled and sliced
1 tbsp olive oil

Instructions

Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

Calories – 479
Protein – 43g
Carbs – 27g
Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

200g / 1 ⅓ cups baby new potatoes
1 sweetcorn cob
2 skinless salmon fillets
60g / ⅓ cup tomatoes
1 tbsp red wine vinegar
1 tbsp extra-virgin olive oil
Bunch of spring onions/scallions, finely chopped
1 tbsp capers, finely chopped
handful basil leaves

Instructions

Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

View 7 Day First Trimester Diet Plan PDF

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

Calories – 240
Protein – 11g
Carbs – 22g
Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

145g / ⅘ cup jar artichoke heart in oil
½ tbsp sundried tomato paste
½ tsp red wine vinegar
200g can / 1 cup cannellini beans, drained and rinsed
150g / ¾ cup tomatoes, quartered
handful Kalamata black olives
2 spring onions, thinly sliced on the diagonal
100g / ⅔ cup feta cheese, crumbled

Instructions

Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

Calories – 238
Protein – 11g
Carbs – 34g
Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tsp cumin seeds
pinch chilli flakes
1 tbsp olive oil
300g /2 cups carrots, washed and coarsely grated
70g / ⅓ cup split red lentils
500ml / 2 ¼ cups hot vegetable stock
60ml / ¼ cup milk
Greek yogurt, to serve

Instructions

Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

View 7 Day First Trimester Diet Plan PDF

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

Calories – 452
Protein – 6g
Carbs – 37g
Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

400g / 2 cups tomatoes
1 garlic clove, crushed
1 tbsp capers, drained and rinsed
1 ripe avocado, stoned, peeled and chopped
1 small red onion, very thinly sliced
2 slices of brown bread
2 tbsp olive oil
1 tbsp red wine vinegar
small handful basil leaves

Instructions

Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

Calories – 473
Protein – 36g
Carbs – 57g
Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

100g / ⅗ cup quinoa
½ red chilli, deseeded and finely chopped
1 garlic clove, crushed
2 chicken breasts
1 tbsp extra-virgin olive oil
150g / ¾ cup tomatoes, roughly chopped
handful pitted black kalamata olives
½ red onion, finely sliced
50g / ½ cup feta cheese, crumbled
small bunch mint leaves, chopped
juice and zest ½ lemon

Instructions

Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day First Trimester Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

Calories – 473
Protein – 11g
Carbs – 56g
Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

100g / ⅗ cup quinoa
3 tbsp olive oil
1 garlic clove, finely chopped
2 carrots, cut into thin sticks
150g / 1 ⅔ leek, sliced
1 broccoli head, cut into small florets
50g / ¼ cup tomatoes
100ml / ¼ cup vegetable stock
1 tsp tomato purée
juice ½ lemon

Instructions

Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

Calories – 314
Protein – 19g
Carbs – 33g
Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

1 pepper, deseeded & quartered
1 aubergine, sliced lengthways
2 courgettes, sliced lengthways
2 tbsp olive oil
For the mash
400g / 2 cups haricot beans, rinsed
1 garlic clove, crushed
100ml / ½ cup vegetable stock
1 tbsp chopped coriander

Instructions

Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

View 7 Day First Trimester Diet Plan PDF

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

Calories – 408
Protein – 15g
Carbs – 63g
Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

1 tbsp olive oil
½ medium onion, chopped
1 celery sticks, chopped
1 tsp ground cumin
300ml / 1 ¼ cups hot vegetable stock
200g can / 1 cup chopped tomatoes
200g can / 1 cup chickpeas, rinsed and drained
50g / ¼ cup frozen broad beans
zest and juice ½ lemon
coriander & bread to serve

Instructions

Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

Calories – 548
Protein – 23g
Carbs – 58g
Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

8 raw baby beetroots, or 4 medium, scrubbed
½ tbsp sumac
½ tbsp ground cumin
400g can / 2 cups chickpeas, drained and rinsed
2 tbsp olive oil
½ tsp lemon zest
½ tsp lemon juice
200g / ½ cup Greek yogurt
1 tbsp harissa paste
1 tsp crushed red chilli flakes
mint leaves, chopped, to serve

Instructions

Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

View 7 Day First Trimester Diet Plan PDF

Pregnancy Diet for First Trimester Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

View 7 Day First Trimester Diet Plan PDF

Life After the Meal Plan

Find More Recipes On Our Site

Your journey doesn’t end after 7 days of healthy recipes for pregnancy. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.