First Trimester Weekly Meal Plan

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The beginning of your pregnancy is an exciting time and a great opportunity for you to nourish your growing baby. 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, and also help reduce symptoms such as morning sickness and fatigue.

Be sure to also check out our list of foods that you should avoid throughout your pregnancy.

DAY 1

BREAKFAST 1 pot Greek yogurt1 apple2 teaspoons honey
LUNCH Tomato and red pepper soup*
DINNER 1 grilled chicken breast1 cup sweet potato wedges*1 bowl mixed green salad with lemon poppyseed dressing
SNACKS 1 cup ginger tea (for nausea)1 banana10 almonds

DAY 2

BREAKFAST  Mixed vegetable omelette (X2 eggs)1 slice wholemeal toast½ cup cucumber slices 
LUNCH 200g grilled shrimp with mixed spices¼ cup avocado cubes1 bowl mixed green salad with beetroot and lemon poppyseed dressing
DINNER Chickpea salad*
SNACKS Minty iced green tea with lemon slices* (for nausea)3 sliced carrots with lemon3 squares dark chocolate 

DAY 3

BREAKFAST Chia seed pudding*
LUNCH ½ cup foul with 2 tbsp flaxseed oil and mixed vegetables
DINNER ¼ cup granola1 cup almond/skimmed milk2 tablespoons flaxseeds
SNACKS 1 cup ginger tea (for nausea)¼ cup pumpkin seedsGreen juice

DAY 4

BREAKFAST Molasses and tahini (2 tbsp tahini and 1 tbsp molasses)½ baladi bread1 cup almond/skimmed milk
LUNCH ½ cup brown rice1 fillet grilled salmon1 cup oven roasted vegetables (zucchini, aubergine, carrots)
DINNER 4 tbsp beetroot hummus*Wholemeal crackersArugula salad with balsamic vinegar
SNACKS Minty iced green tea with lemon slices* (for nausea)1 apple

DAY 5

BREAKFAST 1 glass banana milk10 almonds
LUNCH 1 cup cooked wholewheat pasta with chicken, broccoli, and spinach1 glass freshly squeezed orange juice or 1 orange
DINNER Lentil soup*
SNACKS 1 cup homemade popcorn3 squares dark chocolateApple and ginger smoothie* (for nausea)

DAY 6

BREAKFAST Oatmeal*
LUNCH 1 grilled chicken breast½ cup brown rice1 bowl broccoli soup*
DINNER Molasses and tahini (2 tbsp tahini and 1 tbsp molasses)baladi bread1 cup strawberries
SNACKS 1 cup ginger tea (for nausea)Avocado and banana smoothie*

DAY 7

BREAKFAST ½ cup cottage cheese with 1 sliced tomatobaladi bread10 walnuts
LUNCH  1 serving homemade koshary
DINNER Omelette (X2 eggs) with mushrooms, spinach, olives, tomatoes and onions
SNACKS 4 tbsp beetroot hummus* with 3 sliced carrotsApple and ginger smoothie* (for nausea)3 dates 

Recipes

Apple and Ginger Smoothie

Ingredients

  • 1 cup almond or coconut milk
  • 1 large apple
  • 2 medium carrots
  • 2 tablespoons fresh ginger, peeled and grated
  • 2 tablespoons flaxseeds

Method

  • Add all the ingredients to your blender and mix until smooth.

Beetroot Hummus Dip

Ingredients

  • ¼ cup lemon juice
  • ¼ cup tahini dip
  • 1 can or 1 1/2 cups cooked chickpeas
  • 2 tablespoons olive oil
  • 2 tsp cumin
  • Salt
  • 1 boiled or roasted beetroot, sliced

Method

  • Blend all ingredients together. If consistency is too thick, add some water until desired thickness is reached.

Broccoli Soup

Ingredients

  • 2 tbsp extra virgin olive oil
  • 3 garlic cloves
  • 1 onion, chopped
  • 3 cups chicken/vegetable stock
  • 1 head of broccoli, cut into bite size portions
  • 2 potatoes
  • Salt and pepper, to taste

Method

  • Wash and cut the potatoes into evenly sized pieces. Peel, if desired. Lightly boil the potatoes in a separate pot, maximum 10 minutes. Drain and set aside.
  • Heat the oil in a separate pot and sauté the chopped onion on medium heat for up to 5 minutes.
  • Add the garlic, broccoli and potatoes and 1 cup of water.
  • Sauté on medium heat for 5 minutes.
  • Pour the remaining 2 cups of the chicken or vegetable stock into the pan, bring to a boil and season to taste.
  • Cook for 10-12 minutes at a low boil, until the broccoli and potatoes are tender.
  • Let cool and puree in the pot or transfer to a blender. Blend until smooth and adjust seasoning to taste.
  • Tip: For extra nutrition and flavor, be sure to use the broccoli stalk in addition to the florets.

Chia Pudding

Ingredients

  • 1 cup almond or coconut milk
  • 4 tbsp chia seeds
  • 2 tablespoons raw cocoa powder
  • ½ tablespoon honey/maple syrup

Method

  • Add all of the ingredients to a large glass jar with a lid, give it a quick stir, then put the lid on. Shake it like crazy to mix it all up. Refrigerate overnight (or at least 4 hours) and enjoy the next morning.

Lentil Soup

Ingredients

  • 1 onion, chopped
  • 2 carrots, chopped
  • 1 broccoli, divided into heads
  • 1 cup peas
  • 1/2 cup red lentils (optional)
  • 1 clove garlic, minced
  • Salt and cumin, to taste
  • Water, enough to cover vegetables

Method

  • Bring all ingredients to a boil (for about 30 mins).
  •  When the vegetables are softt remove from heat and let cool.
  •  Blend the soup together and serve.

Minty Iced Green Tea

Ingredients

  • 1 cup fresh mint leaves, washed
  • 3-4 green tea bags
  • Ice
  • Honey, to taste
  • Fresh lemon slices

Method

  • Place mint leaves and lemon slices in a large glass.
  • Crush gently with clean hands. Add tea bags, and pour hot water over top, leaving a few inches of room.
  • Cover and refrigerate for 4-6 hours.
  • Remove tea bags; serve over ice.
  • Add honey to sweeten.

Oatmeal

Ingredients

  • 1 cup oats
  • 1 cup almond milk OR water
  • ½ banana
  • 1 tablespoon almond butter
  • 1 teaspoon honey
  • A dash of cinnamon, optional
  • Fresh fruit, optional

Method

  • Combine all ingredients in a pot and heat until oats become soft.
  • Serve with fresh fruit on top, if desired.

Sweet Potato Wedges

Ingredients

  • 1 sweet potato
  • ½ tbsp garlic powder OR 1 clove garlic
  • ½ tbsp. olive oil
  • 1 tsp fresh basil or rosemary
  • Pinch of salt

Method

  • Preheat oven to 230 C.
  • Peel sweet potatoes and cut into shape of wedges.
  • In a large bowl, combine sweet potatoes and remaining ingredients. Mix well to coat.
  • Add sweet potatoes onto a baking sheet and bake for 30 minutes, or until soft and lightly browned. Serve immediately.

Tomato and Red Pepper Soup

Ingredients

  • 3 red peppers, halved & de-seeded
  • 1 onion, unpeeled & halved
  • 4 cloves of garlic, unpeeled
  • 2 sticks of celery, sliced & chopped
  • 500g tomatoes
  • 450ml vegetable stock
  • 2 tbsp olive oil
  • 2 tbsp tomato puree
  • 1 tbsp sundried tomato paste
  • 1 tsp flaked chilli
  • Salt & coarsely ground black pepper

Method

  • Pre-heat oven to 200 C. Place the pepper and onion halves, along with the plum tomatoes and garlic cloves into a baking tray and drizzle with the olive oil. Bake on the top rack of your oven for 30 mins, or until the vegetables are roasted and tender, stirring and flipping them occasionally.
  • Meanwhile heat the olive oil in a large pan over a medium heat and saute the chopped celery for 4-5 mins.
  • Make up the vegetable stock adding the tomato puree, sun-dried tomato paste and chilli flakes. Mix well and then add to the sauteed celery. Remove from heat.
  • When the baked vegetables are ready remove the peel from the onion and garlic cloves, roughly chop them & add them to the pan along with the plum tomatoes. Place back on a low to medium heat and using a hand blender blend until the soup is smooth.
  • Season to taste and gently simmer until the soup is at a comfortable texture.

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact our Nutritionist Donia Hilal at doniahilal@gmail.com to get your very own nutrition plan.

 

Donia Hilal is a certified nutritionist with a degree in Nutrition from King’s College London. Her work focuses on women’s health in the Middle East, wellness, weight loss, and optimal pre- and post-natal nutrition. Passionate about real food and evidence based nutrition advice, Donia welcomes and enjoys guiding clients throughout every stage of their journey towards a healthier, happier life.

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