Indian Pregnancy Diet Plan for Healthy Pregnancy

Creator: Tian C
Published: 2017-11-24 10:56:47

By Tian C | Updated: 02/05/2025

Medically Reviewed By

Gayatri Dawda (Nutritionist)

Pregnancy is a crucial period in a woman’s life and comes with lots of do’s and don’ts. One of the most important aspects of this journey is maintaining a balanced and nutritious diet to support the health of both the mother and the growing baby. You shall face many hormonal changes in your body, which can affect your mood swings, appetite, and body metabolism. Most women feel nauseous during pregnancy, which affects their diet and health. It is necessary that your meals contain iron, calcium, folic acid, and vitamins. This article provides a simple, easy-to-follow Indian pregnancy diet plan. The Indian diet chart during pregnancy described below is high in nutrition and will keep you energetic throughout the day.

Pregnancy Diet Plan

Your baby acquires essential nutrients from you. Hence, it is important that you take good care of your health and switch to a balanced diet. Excessive weight gain or loss during your pregnancy is another cause for concern and a balanced pregnancy diet chart ensures that you’re getting the required nutrients every day. Read on for a diet chart for a pregnant lady that is rich in nutrition and will help in gaining the right weight.

Dietary Guidelines for Pregnant Women

A woman who is pregnant or plans to get pregnant should start having proper nourishment right away. You can follow a 3-month pregnancy diet chart from the beginning, as it will help in building nutrition reserve that will supplement the growing baby right from conception. Eating healthy will provide you with essential nutrients that will strengthen your body and immune system, and enhance your metabolism. Before you follow a certain diet plan for pregnancy, it is recommended that you consult your gynaecologist. Here are a few guidelines to follow when you are on a pregnancy diet (1) (2):

Keep yourself hydrated through the day and drink as much water or juice as you can, at frequent intervals.
Consume foods prepared with whole grains such as jowar, nachni, oats, barley recipes.
Consume fresh fruits and vegetables.
Reduce the intake of sugar and sweet dishes to avoid chances of getting gestational diabetes.
Avoid drinking alcohol and packaged juices, and steer clear of fried foods.
Apart from eating healthy, take the necessary supplements for iron, calcium, folic acid and vitamins, as suggested by your doctor. These help to avoid the possibility of neural tube defects affecting the baby and assist in the development of the brain and other organs.
Essential fats like Omega 3 fats are essential for the body. Sources of them are fish oils, walnuts, flax seeds.

Indian Pregnancy Diet Chart – 7 Day Meal Plan

Eating healthy during pregnancy doesn’t have to be complicated. With the right balance of nutrients you can enjoy tasty meals while supporting your baby’s growth. Below is a 7-day Indian pregnancy meal plan to guide you with easy meal ideas for the entire week (3).

Day	Breakfast	Lunch	Evening Snack	Dinner
Monday	1 plate rava upma or poha or vermicelli with eggs or vegetables such as sprouts	Serve roti, dal, and mixed vegetable curry	Prepare a fruit salad and mix it with yoghurt	Cook spinach paneer curry and serve it with rice
Tuesday	1 bowl of oatmeal, fresh fruits nuts, and a glass of milk	Serve methi paratha with curd	Drink coconut water and accompany it with dry fruits	Prepare palak dal and serve with roti and a side salad
Wednesday	Prepare idli with sambar and coconut chutney	Serve brown rice with rajma curry	Make vegetable soup and serve with roasted chickpeas	Grill fish and serve with quinoa and mixed vegetables
Thursday	2 parathas with fillings of dal, potatoes, carrots, spinach or mixed veggies with curd	Cook vegetable pulao and serve with raita	Roast makhana and enjoy with herbal tea	Make baingan bharta and serve with roti
Friday	Make besan chilla and serve with mint chutney	Prepare moong dal khichdi and serve with cucumber raita	Mix various nuts and dried fruits	Cook tofu stir-fry and serve with brown rice
Saturday	Serve whole wheat toast with peanut butter	Make spinach and paneer paratha and serve with curd	Drink buttermilk and have a fruit salad	Prepare dal tadka and serve with jeera rice
Sunday	Make ragi dosa and serve with coconut chutney	Cook vegetable biryani and serve with raita	Prepare veggie sticks and serve with hummus	Make palak paneer and serve with roti

Trimester-Based Indian Diet Plan for Pregnancy

Every stage of pregnancy brings unique changes in the body, and nutrition needs shift accordingly. To help expecting mothers stay healthy throughout this journey, here’s a trimester-wise diet chart for Indian pregnant women.

First Trimester (Month 1-3)

The first trimester is a critical phase when the baby’s vital organs begin to form. Here’s a simple diet plan to help you get the right nutrients during this early stage:

Choose folate-rich foods such as spinach, lentils, and citrus fruits like oranges (4).
Opt for whole grains like wheat, rice, and oats.
Add calcium through dairy options like milk, curd, or paneer.

Second Trimester (Month 4-6)

As you enter the second trimester, you may start to feel more energetic, and your baby may begin to grow rapidly. Below is a simple 2nd-trimester diet plan for Indian women:

Eat protein-packed foods such as dal, paneer, chickpeas, and nuts.
Add iron sources like green leafy vegetables, dates, and jaggery.
Support iron absorption with vitamin C-rich fruits like oranges, guava, and strawberries (5).

Third Trimester (Month 7-9)

The final stretch of pregnancy brings excitement and a bit more physical strain as your baby grows bigger. Here’s a 3rd-trimester diet chart for Indian women:

Include healthy fats like flaxseeds, walnuts, and oily fish (for non-vegetarians).
Opt for calcium-rich foods like dairy products, ragi, and sesame seeds.
Ensure vitamin D intake through sun exposure and fortified foods (6).

FAQs

1. Can I eat spicy Indian food during pregnancy?

Yes, mild spices are generally safe and part of traditional Indian diets. However, overly spicy or oily food might cause acidity or heartburn, so it’s best to eat in moderation and listen to your body.

2. How much water should I drink daily?

Aim for at least 8–10 glasses of water each day. Staying hydrated helps with digestion, prevents constipation, and supports healthy blood flow to your baby.

3. Is fasting safe during pregnancy?

Fasting is not recommended during pregnancy as your body needs regular intake of nutrients and energy. Always consult your doctor before making any dietary restrictions (7).

Pick a diet that packs the best nutrients for you and your baby. Do make sure you consult your gynaecologist or nutritionist before following any specific diet so that you have a healthy pregnancy.

References/Resources:

1. Johns Hopkins Medicine – Nutrition During Pregnancy

2. U.S. Food and Drug Administration – Dietary Advice Before and During Pregnancy

3. NHS – Have a healthy diet in pregnancy

4. Johns Hopkins Medicine – Folic Acid for a Healthy Baby

5. Cleveland Clinic – Should You Take Iron With Vitamin C?

6. American College of Obstetricians and Gynecologists – Nutrition During Pregnancy

7. Tommy’s – Fasting in pregnancy

Also Read:

Foods to Eat in Pregnancy
Indian Diet while Pregnant
Vegan Diet Plan for Pregnant Women
Food to Eat and Avoid in 1st Trimester

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