Pregnancy menu plan: second trimester, week 1 (photos)

Reviewed by Danielle Townsend, Strategic Communications and Content Specialist

Written by Megan Rive | 30 May 2024

In your second trimester, foods rich in omega-3 fatty acids will help your baby's brain develop. Calcium and vitamin D help to grow strong bones and teeth.

You'll also need plenty of iron-rich foods. Iron helps you make red blood cells for you and your growing baby.

Tip: Don't drink tea or coffee with a meal – it makes it harder for your body to absorb iron.

Photo credit: Thinkstock

Monday

Breakfast: Porridge made with milk, flavoured with a pinch of cinnamon and a tablespoon of diced apple or apple puree; Freshly squeezed orange juice

Snack: Small handful of nuts

Lunch: Super salad; Apple

Snack: Small fruit or cheese scone

Dinner: Chicken and mushroom risotto with a green salad

Photo credit: iStock.com / Manu_Bahuguna

Tuesday

Breakfast: Pancakes or pikelets topped with Greek yoghurt, chopped fresh fruit and flaked almonds; Berry smoothie

Snack: Sliced hard-boiled egg on wholegrain crispbread

Lunch: Roast veggie salad; Pineapple

Snack: Roast capsicum dip with pita bread

Dinner: Salmon with pine nuts, with steamed broccoli or green beans, and sweet potato mash

Photo credit: Thinkstock

Wednesday

Breakfast: Weet-bix with milk and sliced banana; Papaya smoothie

Snack: Pot of fromage frais (such as Fruche) or low-fat yoghurt

Lunch: Watercress and celeriac soup with wholegrain toast and margarine

Snack: Oaty cranberry and orange cookie

Dinner: Lamb, quinoa and rocket salad with crusty wholegrain bread

Photo credit: Thinkstock

Thursday

Breakfast: Porridge made with milk, flavoured with fresh berries (or defrosted frozen berries); Herbal tea

Snack: Fruit scone with margarine

Lunch: Tinned sardines or salmon on wholegrain toast

Snack: Rye crackers with tasty cheese

Dinner: Shepherd's pie with carrots

Photo credit: Thinkstock

Friday

Breakfast: Wholemeal or grainy toast spread with peanut butter; Small tub of low-fat yoghurt

Snack: Banana

Lunch: Ciabatta with halloumi, basil and sundried tomatoes; Orange

Snack: A row of (10) rice crackers

Dinner: Fish curry with potatoes, seasonal veggies and rice

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Photo credit: Thinkstock

Saturday

Breakfast: Greek yoghurt with flaked almonds, fresh fruit and muesli

Snack: Apple, sultana and bran muffin

Lunch: Baked potato with a small tin of baked beans in tomato sauce

Snack: Small handful of nuts

Dinner: Stir-fry chicken with spring greens and noodles

Photo credit: Thinkstock

Sunday

Breakfast: Scrambled egg on toasted bagel with margarine; Low-fat plain or Greek yoghurt

Snack: Cruskits topped with slices of tasty cheese and tomato

Lunch: Sweet apple lamb with couscous and broccoli

Snack: Anzac biscuit

Dinner: Mushroom and celery pasta bake

Check out our other pregnancy meal planners.

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