Food Menu Options for First Trimester

Want to know what to eat to get a balanced diet that has everything from iron, and folic acid to vitamin B6? This article will give you the complete list of food options that you can use to plan your food menu in the first trimester of pregnancy.

“What healthy meal option do you need next” should not be your concern anymore! You are expecting and we know you’ve got a hundred more things to decide upon. The next time you get confused on what healthy options do you have for breakfast, lunch, or dinner, remember you have a page on Nainay to refer to.

In addition to the very old advice of eating for two, staying a bit more focused on the essentials and regular with little bites to overcome the urge for binge eating is needed.

Keeping in mind your body weight, age, and physical activities, plan your meals and serving sizes according to your requirement. Needless to say, it is recommended to consult a dietician for the best meal plan advice.

Before getting the breakfast, lunch, and dinner options, let’s go through the list of nutrients that you and your baby needs during those initial weeks:

Vitamin B6

Vitamin B6 is a water-soluble vitamin that is naturally present in many food items. It can be helpful in multiple ways- from blood cell and amino acid production to brain function.

Additionally, taking Vitamin B6 rich food can help you prevent nausea if not vomiting.

Some good sources of vitamin B-6 include:

  • Banana
  • Papaya (only after doctor approval)
  • Oranges
  • Fish
  • Beans
  • Dark leafy vegetables
  • Cereals


Your body’s iron requirement doubles up when you are pregnant as blood and oxygen is supplied to the baby. Also, it helps build up your stamina, which is definitely needed from this stage onward.

*You can also get essential iron by cooking in iron cast pans*

Iron rich sources of food include:

  • Green leafy vegetables
  • Kidney beans
  • Raisins
  • Lentils
  • Soya beans
  • Cabbage
  • Lettuce *help you get rid of iron deficiency diseases*

Folic Acid

You can start with this one even before pregnancy. Folic acid can help prevent birth defects in your baby’s brain and spinal cord. Needless to say, it is one of the highly critical vitamins that is highly essential to have.

Some good sources of folic acid include:

  • Cooked green leafy vegetables
  • Avocado
  • Asparagus
  • Bread cereals
  • Rice pastas

We know these are basics and therefore, here’s the list of food that’s rich in either one of them and should be on your meal plan in the first trimester (4-13 weeks).

Juices / Sherbet

  • Aam Panna
  • Apple Juice
  • Banana Shake
  • Coconut Water
  • Litchi Juice
  • Mango Shake
  • Milk
  • Mosambi Juice
  • Nimbu Paani Sweet/Salted
  • Sweet Lassi / Chaach
  • Wood Apple (Bel) Sherbet

P.S. Aloe Vera Juice is not recommended to pregnant ladies.


  • Apricots
  • Avocados
  • Apple
  • Banana
  • Blueberry
  • Blackberries
  • Cranberry
  • Cherries
  • Guava
  • Grapes
  • Kiwi
  • Mango
  • Mosambi
  • Orange
  • Pear
  • Pomegranate
  • Raspberries
  • Strawberries
  • Litchi

Breakfast Items

  • Besan Cheela with vegetables filled as per your choice.
  • CornFlakes with handful of Nuts and Milk
  • Fenugreek (Methi) Paratha / Mint (Pudina) Paratha
  • Idli with Sambar
  • Masala Dosa with Sambar and Chutney
  • Moong Dal Cheela
  • Onion/Aloo/Paneer Paratha with Mint chutney and Curd
  • Potato Toast
  • Sprouts
  • Sabudana khichdi
  • Tomato Sandwich
  • Upma
  • Vegetable Mix Uttapam
  • Vada Sambhar
  • Vegetable Sandwich: You can use vegetable as per your choice. Try cucumber, tomato, onion, paneer, cheese with mayonnaise
  • Vegetable Porridge (Daliya)


  • Black Gram (Kali Urad) Dal
  • Brinjal (Baingan) Bharta
  • Carrot (Gajar) and Peas (Matar) vegetable
  • Fenugreek and Potato (Methi Aloo) Sabji
  • Potato and Cauliflower curry
  • Mustard Greens
  • Mixed Dal
  • Okra (Bhindi)
  • Red (Masoor) Lentil
  • Soya and Potato (aloo) curry
  • Spinach and Corn curry
  • Vegetable Khichdi
  • Curd/Mixed Veg Raita/Cucumber raita
  • Rice/Chapati/Pearl Millet Roti/ Mixed Flour Roti


  • Mung Bean Dal
  • Bitter Gourd
  • Capsicum and Cauliflower
  • Colocasia and Fenugreek (Arbi and Methi) Sabzi
  • Crispy Lotus Stem
  • Cumin and Potato Sabzi
  • Horse Gram Curry
  • Kadhi
  • Kaddu (Pumpkin) Sabzi
  • Kidney Beans
  • Pasta with Tomato Sauce
  • Peas and Potato Curry
  • Spinach and Cottage Cheese(Palak Paneer)
  • Chapati/Rice/Poori/Sorghum(Jowar) Flour Roti/Ginger Millet Roti


  • A bowl of nuts
  • Amla Murabba
  • Aloo Cutlets
  • Arbi Cutlets
  • Boiled bhutta (corn)
  • Boiled Aloo Chaat
  • Corn chat
  • Flavoured Dahi
  • Gur Gajak
  • Gur Rewri
  • Roasted Chickpeas
  • Roasted Peanuts
  • Sprouts Chaat
  • Oats upma

Some of the vegetable varieties are seasonal. Based on the availability in the market and as per your taste and regime, you can add items to your diet chart.

Always carry some ready to eat stuff (dry nuts, amla murabba, atta biscuits, etc.) with you, no matter whether you are in bed or out for a work meeting. This will also help you in dealing with morning sickness.

NOTE: It is highly recommended to limit caffeine intake during pregnancy.

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