Pregnancy menu plan | Second trimester : Planner 1

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Pregnancy menu plan | Second trimester : Planner 1 www.babycentre.co.uk. Eat plenty of foods that help your unborn baby grow. Foods rich in omega 3 fatty ...
Pregnancy menu plan | Second trimester : Planner 1

Eat plenty of foods that help your unborn baby grow. Foods rich in omega 3 fatty acids will help your baby’s brain development. We’ve highlighted in blue foods that are rich in omega 3 fatty acids. Calcium and vitamin D help to grow strong bones and teeth. We’ve highlighted in yellow foods that are rich in calcium and in brown foods that are rich in vitamin D. You’ll need to have plenty of iron-rich foods. Iron helps you to make red blood cells for your growing baby. We’ve highlighted in red foods that contain iron. Tip: don’t drink tea or coffee with a meal – it makes it harder for your body to absorb iron

Tuesday

Monday

Breakfast • Porridge made with milk flavoured with a pinch of cinnamon and a tbsp apple puree

Snack

Lunch • Super salad

• Apple juice

• Handful each of dried apricots and almonds

• Pot of plain fromage frais mixed with chopped fresh fruit (mango, peach or nectarine) and a tbsp flaked almonds served on scotch pancakes

• Sesame seed bar (good source of iron too)

• Pistachio chicken with chopped mixed salad or smoked chicken and avocado salad

• Chopped papaya

Snack

Dinner

• Small fruit or cheese scone with spread

• Chicken and mushroom risotto

• Hummus with pitta

• Salmon with pine nuts, broccoli and sweet potato mash

• Side salad

• Chopped pineapple

Friday

Thursday

Wednesday

• Papaya smoothie • Wheat bisk cereal with milk with mashed/sliced banana

• Pot of fromage frais

• Watercress and celeriac soup with wholegrain toast and spread

• Oaty cranberry and orange cookie

• Spaghetti carbonara

• Fruit scone with spread

• Sardines (good source of omega 3, calcium and vitamin D) on toast

• Rye crackers with soft cheese

• Shepherd’s pie with carrots

• Banana

• Ciabatta with halloumi, basil and sundried tomatoes

• Slice of gingerbread

• Kedgeree

• Papaya smoothie

• Porridge made with milk flavoured with a tbsp of berry compote

• Wilted spinach

• Herbal tea • Wholegrain toast spread with peanut butter • Yoghurt drink

Saturday

• Orange • 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)

• 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

• Rice pot

• Sweet apple lamb couscous and broccoli

• Oaty cranberry and orange cookie

• Mushroom and celery pasta bake

Sunday

• Orange juice • Scrambled eggs on toasted bagel with spread • Yoghurt drink

www.babycentre.co.uk