First Trimester Meal Plan: What to Eat When Nothing Sounds Good
The first trimester can be challenging when it comes to eating. Between nausea, food aversions, and fatigue, it's hard to maintain a balanced diet. Here's a flexible meal plan that works with your symptoms.
Understanding First Trimester Nutrition
During the first trimester, your calorie needs don't actually increase much. Focus on quality over quantity and eating when you can.
Sample Day 1
Breakfast
Whole grain toast with almond butter and banana slices. Ginger tea.
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Snack
Crackers with cheese cubes
Lunch
Chicken noodle soup with saltines
Snack
Apple slices with peanut butter
Dinner
Baked potato with butter, steamed broccoli, grilled chicken
Tips for Managing Nausea
- Eat small, frequent meals every 2-3 hours
- Keep crackers by your bedside for morning nausea
- Stay hydrated with small sips throughout the day
- Cold foods may be more tolerable than hot
- Ginger and lemon can help settle your stomach
Ryann Kipping
Registered Dietitian Nutritionist & Founder of The Prenatal Nutrition Library
Registered Dietitian specializing in prenatal and postnatal nutrition. Founder of The Prenatal Nutrition Library and author of The Feel-Good Pregnancy Cookbook.
