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.