pregnancy meal planner 2nd tri wk1my
DESCRIPTION
preggie mommyTRANSCRIPT
Pregnancy menu plan
Second trimester Week 1
Tip: don’t drink tea or
coffee with a meal – it
makes it harder for your
body to absorb iron
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
breakfast
noon meal
evening
meal
mid morning
snack
supper
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
Orange juice
Chicken with sticky
rice (loh mai kai) +
steamed “mui
choy” pau
Fried clear noodle
served with hard-
boiled egg,
blanched bean
sprouts and carrot
Lotus seed bun +
vegetable steamed
bun
Chocolate milk
Tosai telur with
onion
Lassi
Chicken stroganoff
pie
Veg and beets
juice
Guava
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
Mix fruit cup
Handmade noodle
(la mian) cooked in
bone stock. Top
with minced meat,
mushroom, green
onion, and mustard
greens
Naan with dhal,
served with grilled
tenggiri
1 cup gingery Chai
(tea with low fat
milk)
Fried rice with
pineapple, chicken,
eggs, green peas,
kailan & mushroom
Acar (with
stringbean) on the
side
Rice served with
grilled salmon, stir-
fried tofu and stir-
fried kailan with
ginger
Papaya
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
Boiled cabbage in
anchovies stock
Soy-noodle soup
(anchovies
stock), with bean
sprouts, sawi and
shredded carrots,
mushrooms and
chicken
Tuna fillet
Florentine bake
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
Sesame seed bar Popiah (non-fried) Banana nut muffin Blueberry cheese tart Honeydew Yoghurt Honeydew
Yoghurt with
chopped apple
Cheese crackers Fresh apple Fruit yoghurt Calcium-fortified
malted drink.
A slice of fruit cake
Fruit scone with
spread
Oatmeal raisin
cookies
Fresh orange Fresh fruits mix
covered with yoghurt
Dragon fruit Pear Dragon fruit
smoothie + banana
Watermelon Kiwi fruit
Calcium and vitamin D help to
grow strong bones and teeth.
We’ve highlighted in orange
foods that are rich in calcium.
You’ll need to have plenty of
iron-rich foods. Iron helps you to
make red blood cells for your
growing baby. We’ve highlighted
in red foods that contain iron.
We’ve
highlighted in
purple foods
rich in iron &
omega 3
Eat plenty of foods that help your unborn
baby grow. Foods rich in omega 3 fatty acids
will help your baby’s brain development.
We’ve highlighted in blue foods that are
rich in omega 3 fatty acids.