Pregnancy menu plan | Second trimester : Planner 1
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www.babycentre.co.uk
Eat plenty of foods that help your unborn baby grow. Foods rich
in omega 3 fatty acids will help your
babys brain development. Weve highlighted in blue foods that are
rich in omega 3 fatty acids.
Calcium and vitamin D help to grow strong bones and teeth. Weve
highlighted in yellow foods that are rich in calcium and in brown
foods that are rich in vitamin D.
Youll need to have plenty of iron-rich foods. Iron helps you to
make red blood cells for your growing baby. Weve highlighted in red
foods that contain iron.
Tip: dont drink tea or coffee with a meal it makes it harder for
your body to absorb iron
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tempor. Arcu porta
Breakfast Snack Lunch Snack Dinner
Mo
nd
ay
Porridge made with milk
flavoured with a pinch of
cinnamon and a tbsp apple
puree
Apple juice
Handful
each of
dried
apricots
and
almonds
Super salad
Chopped papaya
Small fruit or
cheese
scone with
spread
Chicken and
mushroom risotto
Side salad
Tu
esd
ay
Pot of plain fromage frais
mixed with chopped fresh fruit
(mango, peach or nectarine)
and a tbsp flaked almonds
served on scotch pancakes
Papaya smoothie
Sesame
seed bar
(good
source of
iron too)
Pistachio chicken with
chopped mixed salad or
smoked chicken and
avocado salad
Chopped pineapple
Hummus
with pitta
Salmon with pine
nuts, broccoli and
sweet potato mash
Wed
nesd
ay Wheat bisk cereal with milk
with mashed/sliced banana
Papaya smoothie
Pot of
fromage
frais
Watercress and
celeriac soup with
wholegrain toast and
spread
Oaty
cranberry
and orange
cookie
Spaghetti carbonara
Wilted spinach
Th
urs
day Porridge made with milk
flavoured with a tbsp of berry
compote
Herbal tea
Fruit scone
with
spread
Sardines (good source
of omega 3, calcium
and vitamin D) on toast
Rye crackers
with soft
cheese
Shepherds pie with
carrots
Fri
day
Wholegrain toast spread with
peanut butter
Yoghurt drink
Banana Ciabatta with halloumi,
basil and sundried
tomatoes
Orange
Slice of
gingerbread
Kedgeree
Satu
rday
Pot of Greek yoghurt mixed
with tbsp chopped dried fruit,
flaked almonds and tbsp
muesli (make the night before
and keep in the fridge to soften)
Orange juice
Apple and
bran muffin
Cheesy baked beans
in a baked potato
2 handfuls of
walnuts and
dried fruit
Stir fry chicken with
spring greens and
noodles
Su
nd
ay
Scrambled eggs on toasted
bagel with spread
Yoghurt drink
Rice pot Sweet apple lamb
couscous and broccoli
Oaty
cranberry
and orange
cookie
Mushroom and celery
pasta bake
