How to plan your pregnancy diet? Pregnancy diet chart

pregnancy diet plan

Fine tune your pregnancy diet

Now you’re pregnant you’re probably wondering what all you need to add or remove from your diet to make sure it’s the right nourishment for you and your child. You’ll need more protein,more folic acid and iron, and ultimately more calories. Eating nutritiously is great for both your and baby’s health.

A word of caution - eating well does not mean eating more ­­– rather, not a lot more. If you’re starting off at a healthy weight, you don’t need any extra calories in your first trimester, and only 300-450 extra calories a day in the second and third trimester respectively. If you're underweight or overweight, your gynaecologist will help you determine how much you’ll need to eat depending on your weight.

But be aware that it’s extremely easy to get those extra calories - sometimes it’s lesser than a Starbucks Frappucino. So beware. Find out the best way to eat for two.

Foods to avoid during pregnancy

It helps to stay away from raw seafood (oysters, sushi to name a few), milk that hasn’t been pasteurized and raw (or undercooked) meat and poultry. All of these food sources are possible carriers of bacteria (like listeria) that can harm your foetus. Unpasteurized moldy cheese (like brie and blue cheese) are off your grocery list too. Check out our list of foods you shouldn’t eat. (Hyperlinks to story about what foods must I avoid.)

Also, almost all freshwater fish contain traces of mercury which is harmful to your baby’s growing brain. So, it is recommended to curtail your fish consumption to a maximum of twice a week.

How many times should you eat during pregnancy?

It is a good habit to eat every 2-3 hours in small meals with plenty of water/fluids in between all day. Here’s a menu example –

Early morning (7 am)

  • Milk (with or without some flavouring) – 1 glass
  • Wheat rusk/bread – 2 pieces
  • Soaked almonds – 6 nos
  • Dates/walnuts – 2 pitted

Breakfast (9 am)

  • Parathas/rotis/flat bread – 2 nos OR omelette – 2 eggs OR 1 cup of veggie upma
  • Yogurt – 1 cup OR wheat bread – 2 slices

Mid morning (11 am)

  • Fruit (Apple/pomegranate/orange) – 1
  • Coconut water /Lemonade – 1 glass

Lunch (1:30 pm)

  • Rotis – 2 nos
  • Dal Tadka/Fish curry – 1 cup


  • Mixed variety rice - 1 cup)
  • Yogurt – 1 cup

Mid afternoon (2:30 pm)

  • Buttermilk – 1 glass

Tea (4:30 pm)

  • Tea – 1 cup
  • Toast – 2 slices (with cheese – optional)


  • Biscuits/Pakoda, etc.

Evening (6 pm)

  • Dried fruits/roasted nuts – ½ cup

Dinner appetizer (7:30 pm)

  • Soup (chicken/vegetable – clear) – 1 bowl

Dinner (8:00 pm)

  • Salad – ½ cup
  • Dal – 1 cup
  • Rotis – 2 or Rice – 1 cup

Night (10 pm)

  • Milk – 1 glass
  • Dates – 2 pieces

This is just a guideline. Feel free to adapt your diet to your needs as you can. Eat healthy and stay healthy!