First trimester meal plan


You’re feeling nauseous, exhausted and have terrible heartburn. Most women at this stage in pregnancy find meals a chore and food unappealing. Choose foods that are easy to prepare and not too strong in aroma or flavour. Pieces of protein (a steak or a chicken breast) are unappealing, so slice up large pieces or stick to less offensive sources of protein such as beans, eggs, cheese and lentils. Currently, the baby’s nervous system is developing and folic acid (found in eggs, green leafy vegetables and wholegrains) is particularly important. During the first trimester, you don’t necessarily need to gain more than one to two kilograms and you only need an extra 1200 kilojoules per day.

Click here to download your first trimester meal plan: Part 1

Click here to download your first trimester meal plan: Part 2


These eating plans serve as a guide as to what you should be eating during your pregnancy. Consult a dietitian if you have specific medical conditions, or if you are carrying multiples. 

T= Tablespoon 

t= Teaspoon

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