Get prediction

Pregnancy Meal Plan: First Trimester

A 7-day meal plan designed for the first trimester — packed with the nutrients your baby needs, flexible enough for morning sickness, and aligned with NHS guidance.

Table of Contents

  1. How to Use This Meal Plan
  2. Key Principles for the First Trimester
  3. 7-Day Meal Plan
  4. Sickness Day Modifications
  5. Shopping List

How to Use This Meal Plan

This meal plan is a **guide**, not a strict prescription. Pregnancy is unpredictable — food aversions, morning sickness, and cravings can change what you want to eat from one day to the next. Use this plan for inspiration and swap foods based on what you can stomach.

The plan aims to provide:

  • Folic acid-rich foods (leafy greens, fortified cereals, lentils)
  • Iron-rich foods (lean meat, beans, fortified cereals)
  • Calcium-rich foods (dairy or fortified alternatives)
  • Protein at every meal
  • 5+ portions of fruit and vegetables per day
  • Omega-3 (oily fish twice a week)
  • Plenty of fluids

Remember to take your folic acid supplement (400mcg) and vitamin D supplement (10mcg) daily.

Key Principles for the First Trimester

- **No extra calories needed**: Your baby is tiny. Normal portions are fine. - **Eat little and often**: Helps manage morning sickness and keeps blood sugar stable - **Prioritise nutrients, not calories**: Focus on nutrient-dense foods - **Be flexible**: If a food makes you nauseous, swap it for something you can tolerate - **Stay hydrated**: Water, herbal tea, diluted juice — sip throughout the day - **Take your supplements**: Folic acid until 12 weeks, vitamin D throughout

7-Day Meal Plan

### Day 1 - **Breakfast**: Bowl of fortified cereal with semi-skimmed milk and berries + folic acid and vitamin D supplements - **Mid-morning**: Banana and a handful of almonds - **Lunch**: Chicken salad sandwich on wholegrain bread with a glass of orange juice - **Afternoon**: Greek yoghurt with a drizzle of honey - **Dinner**: Grilled salmon with brown rice and steamed broccoli

Day 2

  • Breakfast: Scrambled eggs (British Lion Code) on wholegrain toast
  • Mid-morning: Crackers with cheddar cheese
  • Lunch: Lentil soup with a wholegrain roll
  • Afternoon: Apple slices with peanut butter
  • Dinner: Chicken stir-fry with plenty of vegetables and noodles

Day 3

  • Breakfast: Porridge with milk, sliced banana, and a sprinkle of chia seeds
  • Mid-morning: Houmous with carrot and pepper sticks
  • Lunch: Tuna and sweetcorn jacket potato (limit tuna to 4 tins/week)
  • Afternoon: Handful of dried apricots and pumpkin seeds
  • Dinner: Vegetarian chilli with kidney beans, served with rice

Day 4

  • Breakfast: Yoghurt with granola and raspberries
  • Mid-morning: Rice cakes with almond butter
  • Lunch: Mozzarella and tomato pasta salad (pasteurised mozzarella)
  • Afternoon: Hard-boiled egg (British Lion Code) with crackers
  • Dinner: Grilled chicken with roasted sweet potato and green beans

Day 5

  • Breakfast: Fortified cereal with milk and a sliced pear
  • Mid-morning: Cheese and crackers (cheddar)
  • Lunch: Bean and vegetable soup with wholegrain bread
  • Afternoon: Smoothie (banana, berries, yoghurt, milk)
  • Dinner: Mackerel fillet with new potatoes and spinach

Day 6

  • Breakfast: Wholegrain toast with scrambled egg and a glass of orange juice
  • Mid-morning: Yoghurt with walnuts
  • Lunch: Houmous, salad, and falafel wrap (wholegrain)
  • Afternoon: Handful of almonds and a clementine
  • Dinner: Tofu curry with chickpeas, served with brown rice

Day 7

  • Breakfast: Porridge with milk, stewed apple, and cinnamon
  • Mid-morning: Crackers with cream cheese
  • Lunch: Sardines on toast (with bones mashed in for calcium)
  • Afternoon: Banana and a small handful of Brazil nuts
  • Dinner: Grilled turkey breast with roasted vegetables and quinoa

Sickness Day Modifications

When morning sickness hits hard, you may not be able to follow this plan. On bad days, aim for:
  • Morning: 2-3 plain crackers in bed before getting up. Sip water or ginger tea.
  • Mid-morning: Dry toast or plain rice cakes. Avoid strong-smelling foods.
  • Lunch: Whatever you can stomach — plain pasta, rice, crackers, or a cold sandwich. Cold foods are often easier than hot.
  • Afternoon: Banana, ginger biscuit, or plain popcorn. Sip water or ice lollies.
  • Dinner: Something simple and bland — plain rice, jacket potato, or soup. Ask your partner to cook if cooking smells are a trigger.
  • Evening: Ginger tea and plain biscuits if you can manage them.

Key rule on sickness days: Eat whatever you can keep down. Your baby will take nutrients from your stores. Hydration is the priority — sip water constantly. If you can't keep any food or water down for 24 hours, contact your GP.

Shopping List

Here's a basic shopping list to stock up on for this meal plan:

Proteins

  • Eggs (British Lion Code stamped)
  • Chicken breasts
  • Lean turkey breast
  • Tinned tuna (in spring water)
  • Tinned sardines
  • Salmon fillets
  • Mackerel fillets
  • Lentils (dried or tinned)
  • Tinned kidney beans
  • Chickpeas
  • Tofu
  • Houmous

Dairy and alternatives

  • Semi-skimmed milk (or fortified plant milk)
  • Hard cheese (cheddar)
  • Mozzarella (pasteurised)
  • Cream cheese
  • Greek yoghurt
  • Plain yoghurt

Carbohydrates

  • Wholegrain bread
  • Brown rice
  • Wholewheat pasta
  • Porridge oats
  • Wholegrain crackers
  • Rice cakes
  • Potatoes
  • Sweet potatoes
  • Quinoa

Fruit and vegetables

  • Bananas
  • Berries (raspberries, blueberries, strawberries)
  • Apples
  • Pears
  • Clementines
  • Melon
  • Spinach
  • Broccoli
  • Green beans
  • Carrots
  • Peppers
  • Tomatoes
  • Onions
  • Sweet potatoes
  • Carrots

Snacks and extras

  • Almonds
  • Walnuts
  • Brazil nuts
  • Pumpkin seeds
  • Chia seeds
  • Dried apricots
  • Figs
  • Plain crackers
  • Ginger biscuits
  • Peanut butter
  • Almond butter
  • Granola

Supplements

  • Folic acid 400mcg
  • Vitamin D 10mcg

Frequently Asked Questions

### Do I need to follow this meal plan exactly?

No. This is a guide. Swap meals, change portions, and adapt based on your preferences and what you can tolerate. The goal is variety and nutrient density, not perfection.

What if I can't eat fish?

No problem. Replace fish with eggs, beans, lentils, tofu, or cheese. If you don't eat oily fish, consider a pregnancy-safe omega-3 supplement from algae oil.

Can I snack between meals?

Yes! Snacking between meals is encouraged in pregnancy. See our best pregnancy snacks guide for ideas.

This article is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider.

Last reviewed: June 2026

Related articles: