Pregnancy menu plan

Second trimester Week 3

Tip: keep a pack of

almonds in your desk

drawer at work for an

easy-to-eat energy boost

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

breakfast

noon meal

evening

meal

mid morning

snack

supper

Chicken bao and

mui choy

(vegetable) bao

Calcium-fortified

soymilk

Kuih cara berlauk

or yam cake

Fresh carrot juice

with low fat milk

Omelette with leafy

bayam, sliced

cheese and tomato

Coffee/ tea with

low fat milk

Oat porridge

cooked with

peanut, firm tofu,

chopped carrot and

corn kernels,

topped with fried

anchovies

Roti jala and curry

chicken (prepared

with low fat milk)

Warm tea with low

fat milk

Whole wheat bread

with spicy

anchovies, onion

and sliced

cucumber

Orange juice

Chives/vegetable

dumplings

Warm sesame

seed congee

Vegetarian noodles

topped with crispy

fried tofu, blanched

broccoli, sesame

seeds, seaweed

and peanut sauce

Roasted duck,

(asam) turnip

green, served with

brown rice

Peppery chicken

and vegetable

soup, served with

brown rice

Rosella flower tea

Grilled chicken

sandwich with

cheese, extra

lettuce and tomato

Sliced dragon fruit

Steamed tilapia

with tomato/sambal

sauce

Stir-fried Sarawak

wild fern (paku

miding)

Rice

Sambal petai

udang

Sliced tomato and

cucumber

Rice

Watercress soup in

anchovies and

chicken stock,

served with rice

Papaya

Beef lasagna

Serve with tomato

salad

Tomyam seafood

and vegetable

beehoon soup

Stir-fried turnip

cake with bean

sprouts, green

onion, dried

shrimps and egg

Boiled cabbage in

anchovies stock

Grilled ikan selar

and fried bitter

gourd, served with

rice

Rosella flower tea

Toasted bagel with

smooth peanut

butter

and mashed

banana

Grilled salmon

fillet drizzled with

lime juice

Blanched broccoli

and zucchini,

potato on the side

Parmesan rolls

with teriyaki

chicken chunk,

cheese and

shredded

vegetables

Oatmeal raisin

cookies

Mango & glutinous

rice, with yoghurt Fresh fruits in yoghurt Pear Dragon fruit covered

with yoghurt

Watermelon Kiwi fruit

Popiah Trail mix with toasted

nuts and crispy

anchovies

Corn chips with

salsa

Trail mix with toasted

nuts and crispy

anchovies

Honeydew Low fat milk Trail mix with

toasted nuts and

crispy anchovies

Apple Banana yoghurt Cheese crackers Jasmine and red

date tea

Fresh carrot juice Yoghurt with

ground tree nuts

Chrysanthemum

and red date tea

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 orange

foods that are rich in calcium.

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.

We’ve

highlighted in

purple foods

rich in iron &

omega 3