Week 12
First Trimester - Managing Nausea
- •Eat small, frequent meals
- •Choose bland, easy-to-digest foods
- •Stay hydrated with water and ginger tea
- •Focus on folic acid-rich foods
Weekly Meal Plan
breakfast
Oatmeal with berries and nuts
Greek yogurt with granola
Whole grain toast with avocado
Scrambled eggs with spinach
Smoothie with protein powder
lunch
Grilled chicken salad
Quinoa bowl with vegetables
Lentil soup with whole grain bread
Salmon with roasted vegetables
Turkey wrap with vegetables
dinner
Baked salmon with sweet potato
Lean beef stir-fry with rice
Chicken and vegetable pasta
Bean and vegetable chili
Grilled chicken with quinoa
snacks
Apple with almond butter
Greek yogurt with berries
Hummus with vegetables
Nuts and dried fruit
Cheese and whole grain crackers
Meal Planning Tips
- ✓Plan meals in advance to ensure balanced nutrition
- ✓Include a variety of foods from all food groups
- ✓Prepare snacks to have on hand for when hunger strikes
- ✓Stay hydrated throughout the day
- ✓Adjust meal plans based on your trimester needs