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Diet Plan for Pregnancy

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As an expectant mom you want to give the best to your unborn child. You want to eat the best of foods to ensure healthy growth and development of your baby. Well-wishers often tend to bombard a pregnant woman with hoards of advices on what to eat and what not to eat which often renders the mom-to-be in confusion. We all know that whatever a woman eats during her pregnancy plays a crucial role in the unborn baby’s growth; but, what exactly should a pregnant woman eat and how much?

98 Fit answers this important question, through a carefully created and detailed Diet Plan for Pregnancy, given below.

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Importance of a Proper Diet During Pregnancy

The first and foremost part of a diet plan in pregnancy is it to include all the food groups in your diet plant in order to provide optimum nutrition to your child. It is essential for the mother to gain some weight during pregnancy in order to sustain the child in the womb. Your body needs energy to support the baby well and to keep you active and fit during the pregnancy phase. A pregnancy meal planner should be quite rich in all the essential nutrition for both the mother and the child. An Indian diet for pregnancy is rich in all the nutritional requirements that both you and your baby need during the pregnancy months.

Indian Nutritional Food Choices For a Healthy Pregnancy

An Indian diet during pregnancy should contain all the below listed food groups that one should include. Also, it is vital to understand that a week-by-week diet chart during pregnancy should cater to the growing needs of the pregnant woman’s body and therefore must change accordingly to bring in slight variation in the items to avoid monotony.

To follow a vegetarian pregnancy meal plan one can omit the non-vegetarian items from the below mentioned diet plan and concentrate only on the veg options.

  • Dairy Products: Dairy products are rich sources of protein, vitamin B12 and calcium. Whole milk/skimmed milk, Yoghurt/buttermilk, Cheese, Cottage cheese and Ghee are some important dairy products.
  • Lentils, Pulses, Cereals, Whole Grains and Nuts: For the vegetarians, this food group is highly important as it gives the daily requirement of protein. An approximate amount of 45 GM of nuts and 2/3 cup of pulses should be eaten on daily basis.
  • Fruits and Vegetables: Loaded with minerals, vitamins and fiber, this food group should be taken in about 5 servings per day.
  • Fish, Poultry and Meat: The non-vegetarians can eat this healthy food group as it is loaded with concentrated proteins.
  • Liquids: Make sure to have a lot of liquids during your pregnancy in order to keep yourself well hydrated. Fresh fruit juices, vegetable juices, tender coconut water and water are good sources of liquids.
  • Fats: Fats are essential too as they provide you the energy to support your growing child and to prepare your body for delivery. Vegetable oil is considered healthy as it has unsaturated fats. Ghee and Butter can be consumed in limited amounts as they have saturated fats.
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Importance of Supplements in a Pregnancy Diet Plan

Your doctor might advise you to take some iron and calcium supplements along with your pregnancy diet after monitoring your health condition. A multi-vitamin and minerals supplement is generally given in the first trimester if the woman is very nauseous and unable to eat properly. A folic acid supplement is generally given after 12 weeks of pregnancy to ensure no birth defects in the fetus.

Meal planning during Pregnancy

Refer to the Indian diet during pregnancy mentioned below. We now have an idea about the different food groups we must inculcate in our diet plant in pregnancy but exactly how much quantity and how should we spread out the meal plan is listed below:
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Early Morning

Cow’s milk – 1 glass - Diet Plan for Pregnancy

Cow’s milk – 1 glass

Almond milk – 1 glass of milk with 5 to 6 crushed almonds - Diet Plan for Pregnancy

Almond milk – 1 glass of milk with 5 to 6 crushed almonds

Milkshake – half glass milk blended with any fruit - Diet Plan for Pregnancy

Milkshake – half glass milk blended with any fruit

Tomato juice – 1 glass of juice of 3 tomatoes - Diet Plan for Pregnancy

Tomato juice – 1 glass of juice of 3 tomatoes

Dry fruits – 4 almonds, 4 cashews, 4-5 raisins, dried figs and any other dry fruits - Diet Plan for Pregnancy

Dry fruits – 4 almonds, 4 cashews, 4-5 raisins, dried figs and any other dry fruits

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Breakfast

Fresh fruits – 1 Bowl - Diet Plan for Pregnancy

Fresh fruits – 1 Bowl

Wheat Rava upma with lots of veggies – 1 Bowl - Diet Plan for Pregnancy

Wheat Rava upma with lots of veggies – 1 Bowl

Poha with lots of veggies – 1 Bowl - Diet Plan for Pregnancy

Poha with lots of veggies – 1 Bowl

Oats porridge - 1 Bowl - Diet Plan for Pregnancy

Oats porridge- 1 Bowl

Whole wheat toast with butter or cheese and omelet – 2 pieces and 1 egg omelet - Diet Plan for Pregnancy

Whole wheat toast with butter or cheese and omelet – 2 pieces and 1 egg omelet

Vegetable omelet – 2 eggs - Diet Plan for Pregnancy

Vegetable omelet – 2 eggs

Paranthas with vegetable filling with curd – 2 pieces - Diet Plan for Pregnancy

Paranthas with vegetable filling with curd – 2 pieces

Rice Sevai with lots of veggies – 1 Bowl - Diet Plan for Pregnancy

Rice Sevai with lots of veggies – 1 Bowl

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Mid-Morning Snack

Vegetable Soup – 1 Bowl - Diet Plan for Pregnancy

Vegetable Soup – 1 Bowl

Chicken Soup – 1 Bowl - Diet Plan for Pregnancy

Chicken Soup – 1 Bowl

Nuts and Fruits - Diet Plan for Pregnancy

Nuts and Fruits

Fresh fruit juice or Tender Coconut water - Diet Plan for Pregnancy

Fresh fruit juice or Tender Coconut water

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Lunch

2 rotis, a cup of dal, vegetables and a cup of curd - Diet Plan for Pregnancy

2 rotis, a cup of dal, vegetables and a cup of curd

Stuffed vegetable parantha with curd - Diet Plan for Pregnancy

Stuffed vegetable parantha with curd

Rice, Dal, vegetables and curd - Diet Plan for Pregnancy

Rice, Dal, vegetables and curd

Vegetable Pulav with curd - Diet Plan for Pregnancy

Vegetable Pulav with curd

Chicken Salad with 1 bowl of boiled vegetables or soup - Diet Plan for Pregnancy

Chicken Salad with 1 bowl of boiled vegetables or soup

Chicken curry with rice and sprouts salad - Diet Plan for Pregnancy

Chicken curry with rice and sprouts salad

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Evening Snack

Cheese and corn toast - 2 pieces - Diet Plan for Pregnancy

Cheese and corn toast - 2 pieces

Idli – 2 to 3 pieces with sambhar and chutney - Diet Plan for Pregnancy

Idli – 2 to 3 pieces with sambhar and chutney

Carrot or bottle gourd halwa – 1 bowl - Diet Plan for Pregnancy

Carrot or bottle gourd halwa – 1 bowl

Fruits smoothie – 1 glass - Diet Plan for Pregnancy

Fruits smoothie – 1 glass

Peanuts with vegetables – 1 bowl - Diet Plan for Pregnancy

Peanuts with vegetables – 1 bowl

Snacks like cutlets, samosa, sandwich - 2 pieces of either item - Diet Plan for Pregnancy

Snacks like cutlets, samosa, sandwich - 2 pieces of either item

Daliya – 1 bowl - Diet Plan for Pregnancy

Daliya – 1 bowl

Vegetable uttapam – 1 bowl - Diet Plan for Pregnancy

Vegetable uttapam – 1 bowl

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Dinner

Rice, dal and vegetables - Diet Plan for Pregnancy

Rice, dal and vegetables

Vegetable khichadi with curd - Diet Plan for Pregnancy

Vegetable khichadi with curd

Chicken rice with yoghurt - Diet Plan for Pregnancy

Chicken rice with yoghurt

Stuffed vegetable parantha with buttermilk - Diet Plan for Pregnancy

Stuffed vegetable parantha with buttermilk

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Important Tips

Do's

  • Always get your diet chart assessed by your doctor to rule out any food related complications.
  • Make sure that you don’t get any rashes or any other symptoms after eating a particular food. Keep that food in mind and avoid using it during meal planning during pregnancy.
  • Eat ghee or butter in sufficient quantities to ensure healthy growth of the baby and energy for your body.
  • Include dry fruits in the diet every day.
  • Try to include all kinds of fruits and vegetables in your diet.
  • Eat fresh and homemade food as much as possible.
  • Check the hygiene conditions of the place where your food is being cooked whether at home or in a hotel.
  • Space out your meals in 6 meals in a day as eating frequent meals prevents you from feeling nauseous and also keeps you energized.
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Don'ts

  • Avoid too much salt as it will make your body retain excess water and cause swelling.
  • Avoid too much sugar; try to satisfy your sugar cravings through naturally sweet fruits.
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How 98fit helps

If you are looking to loose weight the healthy way, our team at 98Fit is looking forward to guide and assist you through the journey. We are your perfect fitness partners for; we believe that there are no short cuts to a healthy body.

When you partner with us we toil with you to ensure you get the best and most suitable diet plans and exercise regime, tailor made to your specific health needs.

Staying fit never sounded more easy and simple than it is with us at 98Fit. We make fitness your habit; something that you learn to incorporate in your daily life through consistent effort.

We at 98Fit help you attain holistic fitness through scientifically backed diet and workout plans. These are aimed to not only help you loose weight and fight lifestyle disorders; but also to help you get that confidence back and take charge of your life.

So go ahead and create your plans today, we are eager to start! Aren’t you?

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What's your Gender?
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What's your Objective?
Weight Loss
Weight Gain
Muscle Gain
Be Healthy
2 / 4
What's your Lifestyle?
I barely move
Not that active
Moderately Active
Very active
3 / 4
Please fill out the missing details
How old are you?
Tip: Age Must be between 18 and 60 years
Your height is...
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Your weight is...
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