Basic Gestational Diet Plan

pregnancy diet plan

 Guiding Principles

  • Meal Frequency: 3 main meals + 2–3 healthy snacks
  • Hydration: 8–10 glasses of water daily
  • Supplements: As advised by the doctor (folic acid, iron, calcium, vitamin D, etc.)

Diet Plan

Early Morning (7:00 – 8:00 AM)
  • 1 glass warm water with a few soaked almonds (4–5) and 1–2 walnuts
  • OR 1 glass warm milk with a pinch of turmeric
Breakfast (8:30 – 9:30 AM)

Choose one of the following:

  • Vegetable poha or upma + a glass of milk
  • Moong dal chilla (2) with mint chutney + 1 fruit (banana/orange)
  • Stuffed vegetable paratha (like methi or spinach) with curd
  • Vegetable oats with milk or curd
  • Add: 1 boiled egg (if non-vegetarian) or a cup of sprouts for protein
Mid-Morning Snack (11:00 – 11:30 AM)
  • Fresh fruit salad or 1 medium seasonal fruit (apple, papaya, guava)
  • Coconut water or lemon water (for hydration and digestion)
  • Handful of roasted makhana or chana
Lunch (1:00 – 2:00 PM)
  • 1–2 multigrain rotis or 1 cup brown rice
  • 1 cup dal (toor/moong/chana) or rajma/chole (twice a week)
  • 1 cup seasonal vegetable sabzi (e.g., lauki, tinda, bhindi, spinach)

1 small bowl curd or raita

Salad: cucumber, carrot, tomato slices

🟢 Add: 1 tsp ghee for healthy fats
Evening Snack (4:30 – 5:30 PM)
  • 1 glass milk or buttermilk
  • Whole grain vegetable sandwich or khakra with hummus
  • Handful of nuts/seeds (chia, flax, sunflower)
Dinner (7:00 – 8:00 PM)
  • 1–2 phulkas or a small bowl rice/daliya
  • Light vegetable curry or khichdi with vegetables
  • 1 bowl dal or paneer/tofu (for protein)
  • Salad
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Foods to Avoid/Limit

  • Excess caffeine (limit to 1 small cup tea/coffee/day)
  • Raw sprouts or unpasteurized dairy
  • Street food and heavily fried items
  • Overly spicy or oily food
  • Papaya (especially raw/unripe), pineapple in excess

🔴 Important Warning for All Pregnant Mothers! 🔴

Your health and your baby’s well-being are precious. ❗
Please do NOT follow random diet plans from the internet, social media, or unverified sources.

Every pregnancy is unique, and only a qualified doctor can guide you with the right nutrition and care for your body and your baby.

👉 For safe and personalized advice, consult
Dr. Prabha Mayank
Gynecologist & Obstetrician
Radiant Children Hospital

📞 For appointments and questions, reach out to us directly.
Your safety is our priority. 💛

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