South Indian pregnancy non veg diet plan | First trimester: Plan 3
In your first trimester, you need to eat folate-rich foods as well as take a folic acid supplement. We've highlighted in light
orange foods that are rich in folic acid. You'll need plenty of iron-rich foods as well to help your body make red blood cells for
your growing baby. We've highlighted in green foods that contain iron.
If you're feeling nauseous, foods rich in vitamin B6 may help with morning sickness. We've highlighted in brown foods that are
rich in vitamin B6. Throughout pregnancy, you need to limit your caffeine intake as it can pass on to your baby. We have
highlighted in dark orange the foods containing caffeine.
Tip: Eating smaller and more frequent meals or snacks can ease nausea.
Breakfast Snack Lunch Snack Dinner
• Vermicelli upma with Banana • Turnip and shallots • Almond milk • Prawn masala with
Monday
carrots, beans and sambhar • Chickpeas coriander leaves
peanuts • Capsicum and onion with onion and • Coconut rice
• Coffee palya/poriyal tomato
• Rice
• Wholewheat toast Mango • Mutton biryani • Pomegranate • Pigeon peas dal with
• Scrambled eggs • Brinjal curry juice banana stem and
Tuesday
• Lemonade • Onion raita • Puffed rice with drumstick
peanuts • Ladies' finger
palya/poriyal
• Chapati
• Idli Watermelon • Chettinad chicken • Milk • Semolina (rava)
Wednesday
• Radish sambhar masala • Roasted nuts upma with
• Tender coconut water • Carrot and cucumber vegetables
salad • Curd
• Fried rice/chapati
• Flattened rice Handful of • Minced meat pulao • Buttermilk • Vegetable kothu
Thursday
(aval/avalakki) with walnuts and • Potato masala dry (moru/majjige) parotta
peas raisins • Garlic rasam • Vegetable • Mango pickle
• Almond milk • Beetroot onion salad samosa • Onion raita
• Finger millet (ragi) Pomegranate • Red lentils and tomato • Sweet lime • Mutton curry
porridge dal juice • Chapati/rice
Friday
• Orange juice • Ivy gourd palya/poriyal • Dates, apricots
• Rice and raisins
• Sweet pongal Apple • Ginger chicken curry • Buttermilk • Black eyed peas
• Tender coconut water • Pepper rasam (moru/majjige) and spinach dal
Saturday
• Buttermilk • Oat biscuits • Beetroot
(moru/majjige) kosambari/kosumal
• Rice li
• Chapati
• Stuffed mushroom Guava • Soya nuggets (meal • Lemonade • Potato peas and
dosa maker) and potato • Sweet corn broccoli curry
Sunday
• Coconut chutney curry sundal • Fried fish
• Coffee • Turnip palya/poriyal • Parotta
• Chapati/rice
Note: Lentils (dal) are also a good source of iron.
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