Healthy Pregnancy Meal Plan (First Trimester)

Let's start with some real talk: if you've arrived at this article expecting a Pinterest-worthy meal plan full of beautifully arranged smoothie bowls and artisanal salads, you might be in for a surprise.

First trimester eating is often about survival, not Instagram perfection. You're dealing with fatigue that makes your pre-pregnancy tiredness look like a minor inconvenience. You might be fighting nausea that strikes without warning. And some days, the thought of cooking anything more complicated than toast feels genuinely heroic.

This meal plan is designed for real life. It's flexible, it accounts for the fact that some days eating is hard, and it prioritises getting nutrients in without making your life harder than it already is.

First Trimester Nutrition: What Actually Matters

In the first trimester, your baby is still small (roughly the size of a lime by week 12), so calorie needs haven't increased dramatically yet. What matters most:

A Realistic Week of First Trimester Eating

This meal plan is flexible by design. Pick and choose what appeals to you.

Day 1: Monday

Breakfast: Two slices of wholemeal toast with butter • Glass of orange juice

Mid-Morning: Greek yoghurt with berries

Lunch: Cheese sandwich on brown bread • Cherry tomatoes • Apple slices

Afternoon: Crackers with peanut butter

Dinner: Baked salmon with mashed potato and steamed broccoli

Evening: Banana

Day 2: Tuesday

Breakfast: Fortified cereal with cold milk and raisins

Mid-Morning: Almonds and a clementine

Lunch: Jacket potato with baked beans and cheese

Afternoon: Rice cakes with cream cheese

Dinner: Chicken stir-fry with vegetables and rice

Evening: Crackers and cheese

Day 3: Wednesday

Breakfast: Overnight oats with banana and honey

Mid-Morning: Oatcakes with hummus

Lunch: Lentil soup with crusty bread

Afternoon: Greek yoghurt

Dinner: Pasta with tomato sauce, spinach, and parmesan

Evening: Handful of grapes

Day 4: Thursday

Breakfast: Scrambled eggs on wholemeal toast

Mid-Morning: Apple slices with peanut butter

Lunch: Tuna mayo sandwich with cucumber sticks

Afternoon: Cottage cheese with pineapple

Dinner: Beef bolognese with spaghetti and side salad

Evening: Toast with butter

Day 5: Friday

Breakfast: Smoothie: banana, berries, spinach, milk, nut butter

Mid-Morning: Cheese sticks and a pear

Lunch: Leftover bolognese on toast

Afternoon: Trail mix

Dinner: Grilled chicken with sweet potato wedges and green beans

Evening: Bowl of cereal

Weekend

Saturday: Pancakes with fruit for breakfast. Toasted cheese for lunch. Homemade pizza or takeaway for dinner.

Sunday: Eggs on toast. Roast chicken with vegetables. Light soup for supper.

Quick Meals When You Can't Face Cooking

What to Eat on "Bad" Days

Some days, nausea or exhaustion wins. On those days:

• If nothing sounds good: Plain toast, crackers, or dry cereal
• If you can only face cold food: Yoghurt, cheese, cold fruit, pre-made sandwiches
• If everything smells disgusting: Open windows, eat cold foods, ask someone else to cook
• If you're vomiting frequently: Focus on hydration. Sip water, electrolyte drinks, or flat lemonade

Nutrients to Focus On

Nutrient	Easy Sources
Folic acid	Fortified cereals, leafy greens, citrus
Iron	Red meat, beans, fortified cereals
Calcium	Dairy, fortified plant milks, leafy greens
Protein	Eggs, meat, fish, dairy, legumes
Fibre	Whole grains, fruits, vegetables

The Bottom Line

First trimester eating doesn't need to be complicated. Focus on:

• ✔ Taking your prenatal vitamin
• ✔ Eating when you can — something is always better than nothing
• ✔ Staying hydrated
• ✔ Being kind to yourself

You're not failing if you eat the same five things on rotation. You're growing a human, and that's exhausting work.

Related Reading

See also: Best Foods for First Trimester Nausea, Protein Needs During Pregnancy, and Folate vs Folic Acid.

Download PregnancyPlate to track your nutrition and find meal ideas that work for your symptoms.