Pregnancy menu plan

Second trimester Week 1

Eat plenty of foods that help your unborn
baby grow. Foods rich in omega 3 fatty acids
will help your babys brain development.
Weve highlighted in blue foods that are
rich in omega 3 fatty acids.

breakfast

Calcium and vitamin D help to

grow strong bones and teeth.
Weve highlighted in orange
foods that are rich in calcium.

Youll need to have plenty of

iron-rich foods. Iron helps you to
make red blood cells for your
growing baby. Weve highlighted
in red foods that contain iron.

Weve
highlighted in
purple foods
rich in iron &
omega 3

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Omelette with
onion and
shredded carrot on
toasted whole
wheat bun

Oat porridge
cooked with
peanuts, firm tofu,
corn kernels,
chopped carrot and
fried anchovies

Whole wheat bread

with spicy
anchovies and
onion, sliced
cucumber

Chicken with sticky

rice (loh mai kai) +
steamed mui
choy pau

Fried clear noodle

served with hardboiled egg,
blanched bean
sprouts and carrot

Lotus seed bun +

vegetable steamed
bun

Tosai telur with

onion

Orange juice

mid morning

noon meal

Cheese crackers

Fresh apple

Fruit yoghurt

Chicken stroganoff
pie

Beef or mutton
patty with sliced
tomato and cheesy
mushroom sauce
on whole wheat
burger bun

Roast chicken
quarter with pasta
salad and garden
salad

Handmade noodle
(la mian) cooked in
bone stock. Top
with minced meat,
mushroom, green
onion, and mustard
greens

Veg and beets

juice

evening
meal

supper

Mix fruit cup

Sesame seed bar

Popiah (non-fried)

Banana nut muffin

Blueberry cheese tart

Brown rice with

grilled ikan selar
sprinkled with fresh
lime, served with
stir-fried bayam
with anchovies

Brown rice with

watercress boiled
with red dates and
chicken

Mutton curry, fried

bitter gourd and
rice, served with
yogurt

Ginger duck with

shitake mushroom,
sesame seeds,
served with rice

Fresh orange

Boiled cabbage in
anchovies stock

Fresh fruits mix

covered with yoghurt

Dragon fruit

Lassi

Chocolate milk

Yoghurt with
chopped apple

Guava

snack

Tip: dont drink tea or

coffee with a meal it
makes it harder for your
body to absorb iron

Pear

Calcium-fortified
malted drink.
A slice of fruit cake
Naan with dhal,
served with grilled
tenggiri
1 cup gingery Chai
(tea with low fat
milk)

Fruit scone with

spread

Oatmeal raisin
cookies

Fried rice with

pineapple, chicken,
eggs, green peas,
kailan & mushroom

Rice served with

grilled salmon, stirfried tofu and stirfried kailan with
ginger

Acar (with
stringbean) on the
side

Papaya

Honeydew

Yoghurt

Honeydew

Soy-noodle soup
(anchovies
stock), with bean
sprouts, sawi and
shredded carrots,
mushrooms and
chicken

Tuna fillet
Florentine bake

Dragon fruit
smoothie + banana

Watermelon

Mashed sweet
potatoes

Grilled shrimp and

squid on linguini pasta
tossed in olive oil, lime
juice and sesame
seeds. Serve with
blanched broccoli &
cauliflower. Sprinkle
with parmesan cheese
Kiwi fruit