Pregnancy Diet Chart Month By Month: The Ultimate Guide To A Healthy Pregnancy

Pregnancy is a crucial stage in a woman’s life. This phase which also marks the beginning of motherhood is a mixed bag of emotions, patience, carefulness and information. A pregnant woman’s body goes through massive changes during the nine months of carrying a life around. If you are a pregnant woman or if there is someone in your life who is pregnant, this website is the right place to be.

This is your guide to a healthy pregnancy diet. In the following paragraphs, you will find insights from various researches about the correct pregnancy diet chart month by month. The diet structure for pregnancy has been divided according to the three consecutive phases of pregnancy – the 1st Trimester, the 2nd Trimester and the 3rd Trimester.

1st Trimester Of Pregnancy: What To Eat & What To Avoid

1st Trimester Of Pregnancy: What To Eat & What To Avoid

If you are lucky enough to notice the initial signs of pregnancy in the first week, you might want to take a look at the food that you should be eating and the food you should be avoiding in the first trimester of pregnancy.

Healthy Pregnancy Diet for 1st Month

Some of the foods that you need to include in your diet for the 1st month are green leafy vegetables like spinach and asparagus, fruits like oranges, mangoes and pomegranates and pulses like lentils, beans and peas. These foods are good sources of essential nutrients, vitamins and minerals.

Avoid foods like unpasteurized cheese and raw milk products.

First Month of Pregnancy Diet

Healthy Pregnancy Diet for 2nd Month

The second month of pregnancy marks the beginning of another crucial stage of pregnancy. This is when the foetus starts developing the neural tube which later transforms into brain and spinal cord. Make sure to have food rich in folate and iron. You can opt for green leafy vegetables, avocados and nuts.

Avoid packaged food, raw eggs, raw fish and processed meat.

Second Month of Pregnancy Diet

Healthy Pregnancy Diet for 3rd Month

A proper diet plan is really important for the development of the baby at this stage. A perfect balanced diet during the third month of pregnancy includes foods like eggs, green leafy vegetables and fruits. Make sure to include whole grains as a source of carbs in your diet.

Avoid consuming junk food, tinned food and unpasteurized milk.

Third Month of Pregnancy Diet

1st Trimester Meal Plan

Days Breakfast Snack Lunch Snack Dinner
Monday • One glass of apple juice

• Porridge prepared with milk and flavoured with a pinch of cinnamon and a tbsp apple puree

• Orange

• Yoghurt drink

• Banana

• Smoked chicken and avocado salad

• Small fruit or cheese scone • Chicken cacciatore with brown rice
Tuesday • Fruit smoothie

• Greek yoghurt and ginger with chopped fresh fruit

• Slice of fruited malt loaf • Small bunch of grapes

• Baked potato and cottage cheese

• Handful of dried apricots • Beef and black eye bean casserole
Wednesday • Glass of cranberry juice

• Bran flakes with semi skimmed milk and sliced banana

• Sultana scotch pancake • Broccoli and pea soup with a crusty roll

• Apple

• Carrot sticks and hummus dip • Healthier sausage and apple casserole  
Thursday • Green or herbal tea

• Porridge made with milk flavoured with a tbsp of tinned berries in fruit juice

• Pot of low fat yoghurt •Papaya

•Feta salad couscous

• Slice of banana bread •Creamy haddock and salmon pie with asparagus
Friday • Yoghurt drink

•Wholegrain toast spread with peanut butter

• Rice pot • Slice of melon

• Cranberry and soft cheese wrap with watercress

•Breadsticks with low- fat soft cheese dip Lamb chops with new potatoes, broccoli and peas
Saturday • Glass of orange juice

• Greek yoghurt and ginger mixed with tbsp chopped dried fruit (apricots, figs or dates) and tbsp muesli

• Small roll with peanut butter • Kiwi fruit

• Salmon and watercress salad

• 2 fig rolls • Pasta puttanesca with low-fat garlic bread
Sunday • Scrambled eggs on toasted bagel

• Yoghurt drink

• Banana • Roast chicken with roast potatoes, broccoli and carrots

• Apple and pear crumble

• 1-2 handfuls of mixed nuts and dried fruit • Tofu and butternut squash flan

2nd Trimester Of Pregnancy: What To Eat & What To Avoid

2nd Trimester Of Pregnancy: What To Eat & What To Avoid

The second trimester of pregnancy is as crucial as the initial months. There’s a lot that should be taken care of during the second trimester. Maintaining a healthy diet is one of the things that you should be focused on during this stage of pregnancy. Here is a diet plan that you need to follow during the next three months of pregnancy.

Healthy Pregnancy Diet for 4th Month

During the fourth month of pregnancy, you have to make sure to include foods like freshwater fish, eggs and seasonal fruits in your daily diet. The diet at this stage should have all the essential components for the proper growth and development of the baby.

Make sure you avoid foods like dry fruits and soft cheese during this phase of pregnancy.

Fourth Month of Pregnancy Diet

Healthy Pregnancy Diet for 5th Month

The fifth month of pregnancy is crucial for the growth and development of the baby. You have to ensure that you consume food that is good for the baby and you. Some of the foods that you should include in your diet for the fifth month of pregnancy are fruits, vegetables and essential protein sources.

Avoid carbonated foods, smoking and drinking.

Fifth Month of Pregnancy Diet

Healthy Pregnancy Diet for 6th Month

At this stage of pregnancy, your belly starts showing. This is the time when your baby’s nourishment needs gets increased. Make sure to increase your intake of carbohydrate, protein, vitamins and essential minerals.

Avoid consuming caffeine and stay away from spicy foods.

Sixth Month of Pregnancy Diet

2nd Trimester Meal Plan

Days Breakfast Snack Lunch Snack Dinner
Monday • Apple juice

• Porridge made with milk flavoured with a pinch of cinnamon and a tbsp apple puree

• Handful each of dried apricots and almonds • Chopped papaya

• Super salad

• Small fruit or cheese scone with spread • Side salad

• Chicken and mushroom risotto

Tuesday • Pot of plain fromage frais mixed with chopped fresh fruit and a tbsp flaked almonds served on scotch pancakes • Sesame seed bar • Chopped pineapple

• Pistachio chicken with chopped mixed salad or smoked chicken and avocado salad

• Hummus with pitta • Salmon with pine nuts, broccoli and sweet potato mash
Wednesday • Wheat bisk cereal with milk with mashed/sliced banana • Papaya smoothie • Pot of fromage frais • Watercress and celeriac soup with wholegrain toast and spread • Oaty cranberry and orange cookie • Spaghetti carbonara

• Wilted spinach

Thursday • Herbal tea

• Porridge made with milk flavoured with a tbsp of berry compote

• Fruit scone with spread • Sardines • Rye crackers with soft cheese •Shepherd’s pie with carrots
Friday • Yoghurt drink

•Wholegrain toast spread with peanut butter

• Banana • Orange

• Ciabatta with halloumi, basil and sundried tomatoes

• Slice of gingerbread • Kedgeree
Saturday • Orange juice

• Pot of Greek yoghurt mixed with tbsp chopped dried fruit, flaked almonds and tbsp muesli

• Apple and bran muffinr • Cheesy baked beans in a baked potato • 2 handfuls of walnuts and dried fruit • Stir fry chicken with spring greens and noodles
Sunday • Yoghurt drink

• Scrambled eggs on toasted bagel with spread

• Rice pot • Sweet apple lamb couscous and broccoli • Oaty cranberry and orange cookie • Mushroom and celery pasta bake

3rd Trimester Of Pregnancy: What To Eat & What To Avoid

3rd Trimester Of Pregnancy: What To Eat & What To Avoid

The final three months of pregnancy are crucial stages of development for the baby. Proper nutrition for yourself and the baby is a must at this stage of pregnancy. Here’s what you should know to maintain a healthy diet at this stage.

Healthy Pregnancy Diet for 7th Month

This is a very significant stage of pregnancy. At this stage, you will have to ensure that you give your baby the best nourishment so that it gets ready for the final stage. Make sure to drink a lot of water so that your body gets rid of the excess fluids. Have a diet rich of iron, magnesium and calcium.

Avoid foods rich in sodium and high-fat. Avoid consumption of alcohol.

Seventh Month of Pregnancy Diet

Healthy Pregnancy Diet for 8th Month

As you are coming close to the end of your third trimester, you need to get cautious about what you are feeding the little life inside you. You might have hunger pangs at this stage. However, you have to make sure that you keep a check on yourself and take only those foods which are healthy for you and your baby. Have fruits, vegetables and iron-rich food at this stage.

Avoid foods like undercooked eggs, raw fish and unpasteurized milk.

Eighth Month of Pregnancy Diet

Healthy Pregnancy Diet for 9th Month

Have folic-rich natural foods during the last month of pregnancy. Make sure you give enough iron and vitamin C to your body.

Avoid foods like soft cheese, caffeine and alcohol.

Ninth Month of Pregnancy Diet

3rd Trimester Meal Plan

Days Breakfast Snack Lunch Snack Dinner
Monday • Apple juice

• Porridge made with milk flavoured with a pinch of cinnamon and a tbsp apple puree

• Small roll with peanut butter • Couscous egg salad with pine nuts and currants

• Satsuma

• Carrot sticks with hummus • Smoked mackerel and spinach pasta
Tuesday • Pot of plain fromage frais mixed with chopped fresh fruit and a tbsp flaked almonds • Muffin with a slice of edam • Roast beef and rocket baguette • Small bunch of grapes • Thick slice of banana bread • Creamy chickpea curry
Wednesday • Apple juice

• Wheat bisk cereal with milk with mashed/sliced banana

• Melon with blueberries and yoghurt • Melon

• Beetroot soup

• 2 rye crackers with sardine paste • Chicken risotto
Thursday • Herbal tea

• Porridge made with milk flavoured with a tbsp of tinned berries in fruit juice

• Slice of fruited malt loaf with spread • Pitta with lamb’s lettuce, gruyere and grapes

• Sliced mango

• 2-3 mini falafels • Creamy haddock and salmon pie with green beans
Friday • Yoghurt drink

•Wholegrain toast spread with smooth peanut butter

• 2 handfuls of walnuts and dried fruit • Chopped apple

• Salmon and watercress salad

• Fruity flapjack • Lamb chops with sweet potato wedges and mange tout
Saturday • Orange juice

• Pot of Greek yoghurt mixed with tbsp chopped dried fruit, flaked almonds and tbsp muesli

• Rice pot • Pear

• Toasted ham and cheese wholemeal sandwich

• Wholemeal toast with baked beans • Beef lasagne made with ragu sauce with a mixed side salad
Sunday • Yoghurt drink

• Scrambled eggs on toasted bagel with spread

• Strawberry milkshake • Sultana rice pudding

• Roast lamb with roast potatoes, carrots and green beans

• Cheese on toast • Spinach and cheese quiche

A pregnancy diet is hard to compile, as it plays an important part in the well-being of the mother and also the growth of the child. Consumption of the necessary food items in ample quantities is a must, and staying away from harmful substances like alcohol, tobacco and drugs are also important for the health of the foetus.

Following a healthy pregnancy diet is one of the best things you can do for yourself and the baby. This guide for healthy pregnancy has been compiled after careful analysis of the latest researches about pregnancy nutrition.

Editor’s Note: While we assure you of the authenticity of the information on this website, please do not consider this equivalent to a doctor’s advice. We understand that there’s nothing as important as the safety of a child. Hence, we recommend you to take the advice of your doctor before following any diet or taking any supplement.

Wish you a Joyful Motherhood!