8/12/2019 Pregnancy Meal Planner 3rd Tri Wk1MY

1/1

Pregnancy menu planThird trimester Week 1

Ham, cheese and

salad vegetableson toasted bagel

Canned peaches(in water)

Bran flake cereal

with soynut andalmond flakes, inlow fat milk

Apple, oatmeal

and mixed nutsyoghurt parfait

Kerabu mango Popiah Yoghurt drink Strawberrymilkshake

Honeydew Yoghurt Cherry tomato andcelery dip in fruity

yoghurt

breakfast

noon

evening

Whole wheat tuna

bun + red beanbun

Orange juice

Lotus leaf rice with

chicken, shitakemushrooms,chestnuts,

cashew nuts anddried shrimp

Fried soohoon

with large egg,shredded chicken,bean sprouts,

carrots and sawi

Meaty steamed

bao + sengkuangand chivesdumplings

Chocolate milk

Tosai sardine with

onion

Regularcows

milk

Carrot with

yoghurt dip

Melon with

blueberries andyoghurt

Kiwi fruit Yoghurt with

mango chunks

Fruit cake Cereal bar with

dried fruits andnuts

Claypotchickenrice with shitakemushrooms,

celery and carrots

Watercress, reddates and chickensoup

Brown rice, servedwith old cucumbersoup boiled with

red dates andchicken

Nasiimpit, servedwith satay ayamwith onion and

timun

Tomyamvegetable soup

Rice, and gingerduck with shitakemushrooms and

sesame seeds

Boiled cabbage inanchovies stock

Banana leaf riceserved with grilledikan tenggiri,

cauliflower,cucumber salad

and dhal

Lassi

NasikerabuKelantan withayampercik

Grilled shrimp andsquid with okra,onion in mild hot

sauce and limejuice, served with

angel hair pastatossed in olive oil

Hainanese chicken

rice with beansprouts and fishball soup

Nyonya pai tee

Pita with lambs

lettuce, gruyerecheese andgrapes

Sliced mango

Roasted chicken

quarter with cornon cob, fruit saladand garden salad

Bran muffin

Rice, with creamy

chickpea curry(you can also useyoghurt instead of

coconut milk)

Green apple juice

Beef or mutton

patty with slicedtomatoes, lettuceand cheesy

mushroom sauceon whole wheat

burger bun

Fried rice with

chicken, eggs,green peas andmushrooms

Acar on the side

Guava

Rice served with

ikankembungpercik

Papaya

mid morning

snack

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Taufu fah Fresh fruits mix Dragon fruit Pear Milky dragon fruitsmoothie

Watermelon Lycheesupper

You need plenty of energy in the third trimester.

Weve highlighted in purple snacks that will give you

an energy boost

Vitamin K helps your blood to clot, which

is important for birth. Weve highlighted in

pink foods that are rich in vitamin K

Tip: you need an extra 475 calories a day

in the third trimester, so make sure you

have morning and afternoon snacks!

Weve highlighted in

green foods rich in

both energy and

vitamin K

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