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preggie mommy II
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Pregnancy menu plan
Second trimester Week 3
Tip: keep a pack of
almonds in your desk
drawer at work for an
easy-to-eat energy boost
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
breakfast
noon meal
evening
meal
mid morning
snack
supper
Chicken bao and
mui choy
(vegetable) bao
Calcium-fortified
soymilk
Kuih cara berlauk
or yam cake
Fresh carrot juice
with low fat milk
Omelette with leafy
bayam, sliced
cheese and tomato
Coffee/ tea with
low fat milk
Oat porridge
cooked with
peanut, firm tofu,
chopped carrot and
corn kernels,
topped with fried
anchovies
Roti jala and curry
chicken (prepared
with low fat milk)
Warm tea with low
fat milk
Whole wheat bread
with spicy
anchovies, onion
and sliced
cucumber
Orange juice
Chives/vegetable
dumplings
Warm sesame
seed congee
Vegetarian noodles
topped with crispy
fried tofu, blanched
broccoli, sesame
seeds, seaweed
and peanut sauce
Roasted duck,
(asam) turnip
green, served with
brown rice
Peppery chicken
and vegetable
soup, served with
brown rice
Rosella flower tea
Grilled chicken
sandwich with
cheese, extra
lettuce and tomato
Sliced dragon fruit
Steamed tilapia
with tomato/sambal
sauce
Stir-fried Sarawak
wild fern (paku
miding)
Rice
Sambal petai
udang
Sliced tomato and
cucumber
Rice
Watercress soup in
anchovies and
chicken stock,
served with rice
Papaya
Beef lasagna
Serve with tomato
salad
Tomyam seafood
and vegetable
beehoon soup
Stir-fried turnip
cake with bean
sprouts, green
onion, dried
shrimps and egg
Boiled cabbage in
anchovies stock
Grilled ikan selar
and fried bitter
gourd, served with
rice
Rosella flower tea
Toasted bagel with
smooth peanut
butter
and mashed
banana
Grilled salmon
fillet drizzled with
lime juice
Blanched broccoli
and zucchini,
potato on the side
Parmesan rolls
with teriyaki
chicken chunk,
cheese and
shredded
vegetables
Oatmeal raisin
cookies
Mango & glutinous
rice, with yoghurt Fresh fruits in yoghurt Pear Dragon fruit covered
with yoghurt
Watermelon Kiwi fruit
Popiah Trail mix with toasted
nuts and crispy
anchovies
Corn chips with
salsa
Trail mix with toasted
nuts and crispy
anchovies
Honeydew Low fat milk Trail mix with
toasted nuts and
crispy anchovies
Apple Banana yoghurt Cheese crackers Jasmine and red
date tea
Fresh carrot juice Yoghurt with
ground tree nuts
Chrysanthemum
and red date tea
Eat plenty of foods that help your unborn
baby grow. Foods rich in omega 3 fatty acids
will help your baby’s brain development.
We’ve highlighted in blue foods that are
rich in omega 3 fatty acids.
Calcium and vitamin D help to
grow strong bones and teeth.
We’ve highlighted in orange
foods that are rich in calcium.
You’ll need to have plenty of
iron-rich foods. Iron helps you to
make red blood cells for your
growing baby. We’ve highlighted
in red foods that contain iron.
We’ve
highlighted in
purple foods
rich in iron &
omega 3