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Avocado and pumpkin seeds on wholemeal seeded toast

First trimester meal plan

The beginning of your pregnancy is an exciting time and a great opportunity for you to nourish your growing baby.

The importance of good nutrition in the first 1000 days (from conception until your child’s second birthday) is huge. Research shows that sound nutrition in the first 1000 days can help minimise risk of obesity later on in life as well as impact brain development.1

You might be surprised to know that you do not actually need any extra calories during your first trimester, but it’s rather more important that you focus on nutritionally dense foods.

This meal plan will help you meet your body and your baby’s requirements during this special time. It may also help you manage common pregnancy symptoms such as morning sickness, by splitting your main meals into 5 smaller meals, and, addressing fatigue by minimising energy dips.

 














 Meal Food: Calories Carbs Protein Fat
Breakfast Smoothie & Milk

Try this: Lemon & ginger smoothie bowl 1 cup of milk
465kcal

 
68g

 
14g

 
15.4g

 
 Snack Hummus & crudités

2 tbsp hummus
1 carrot, cut into sticks

¼ of a cucumber, cut into slices
215kcal

 
11.4g

 
5g

 
16.6g

 
  Lunch Salad

Try this: Roasted squash, quinoa and kale Asian salad
165kcal

 
22g

 
5.9g

 
4.2g

 
 Snack Chocolate & fruit

3 squares of chocolate, 70-84% Cocoa

1 apple, medium
147kcal

 
22.4g

 
1.9g

 
5.3g

 
 Dinner Avocado on toast

2 slices of wholemeal bread, toasted
½ mashed avocado

1 tbsp pumpkin seeds
361kcal

 
31.7g

 
11.4g

 
21g

 
 Total: 1,353kcal 156g 38.1g 62g
Meal plan to be used as a guide. The amount of calories needed depend on pre-pregnancy weight, height and exercise levels. Advice is for information only and should not replace medical care. Please consult a doctor or healthcare professional before trying any remedies.  Shop our Food & Drink range

Sources

1. Cusick, Sarah E., and Michael K. Georgieff. "The role of nutrition in brain development: the golden opportunity of the “first 1000 days”." The Journal of pediatrics175 (2016): 16-21.

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