Pregnancy Diet Plan
Pregnancy diet plan by trimester: a free 7-day chart with the right extra calories, more protein, iron and calcium, and the foods best avoided.
Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated
How much more should you eat when pregnant?
“Eating for two” is a myth. Most women need no additional calories during the first trimester. From the second trimester you need around 340 extra calories daily, rising to about 450 in the third — roughly the size of one more healthy snack or a small meal. From the second trimester, protein needs also go up by about 25 g a day. The generator builds these extras in for you; just enter the weight you were before pregnancy.
Pregnancy diet chart by trimester
| Trimester | Daily extra | Priorities |
|---|---|---|
| 1st (weeks 1–12) | No added calories | Folic acid, hydration, small frequent meals to ease nausea |
| 2nd (weeks 13–27) | ~340 kcal + ~25 g protein | Protein with every meal, calcium, iron |
| 3rd (weeks 28–40) | ~450 kcal + ~25 g protein | Iron, smaller meals to ease heartburn, fibre to ease constipation |
Important nutrients and good food sources
- Folic acid: a daily 400 mcg supplement, along with oranges, chana and green leafy vegetables
- Iron: lean meat, eggs, dates, jaggery, chana, rajma, spinach — pair with vitamin C from guava, amla or lemon
- Calcium: sesame (til), ragi, paneer, curd, milk
- Protein: soy, chicken, fish, eggs, curd, paneer, dal
- Omega-3: flaxseed, walnuts and low-mercury fish like sardines or salmon
What not to eat while pregnant
- Fish, meat or eggs that are raw or not fully cooked
- Soft cheeses and milk that has not been pasteurised
- Fish high in mercury, e.g. king mackerel, swordfish and shark
- Alcohol — there is no known safe level
- Caffeine above 200 mg daily (roughly 2 cups of tea, or 1–2 coffees)
- Unripe papaya and too much pineapple (a traditional precaution — both are left out of the generator’s plans)
Your questions, answered
What helps with eating during the first trimester?
If nausea is a problem, try small meals often and simple foods like bananas, curd rice, khichdi or toast. Carry on with folic acid. Extra calories are not needed at this stage.
What is a healthy amount of pregnancy weight gain?
It is based on your pre-pregnancy weight: roughly 12.5–18 kg when underweight, 11.5–16 kg if your weight is healthy, 7–11.5 kg when overweight and 5–9 kg with obesity. Follow your doctor’s guidance.
Can vegetarians get all the nutrients they need while expecting?
Yes, if meals are planned well. Rely on dal, soy, paneer, curd and nuts for protein, eat vitamin C alongside iron-rich foods, and take any iron, calcium and B12 supplements your doctor recommends.
Why is papaya left out of the plan?
Ripe papaya is usually regarded as safe, but unripe or half-ripe papaya has latex that could set off contractions. Because many Indian families skip it completely, the generator does too.
References: ACOG: Healthy eating during pregnancy · NHS: Foods to avoid in pregnancy · IOM weight gain guidelines
Checked against the sources listed above. This is general health information and not medical advice — please ask your doctor or a registered dietitian what suits you.
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