Pregnancy menu plan Second trimester Week 4 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 Sardineand sliced cheese, lined with spinach and tomato, on toasted ciabatta Pulpy orange juice Chickenand mushroom on glutinous rice (loh mai kai) Guava juice Omelette with cheese, onion, tomato and capsicum Tea/coffee with low fat milk Dumplings (wantons) with sawi in anchoviesstock Fresh lime with honey Nyonya turnip cake topped with fried shrimpand shallot Fruit yoghurt Bran cereal with sliced banana, passion fruit and chopped apple, with low fat milk Kuih cara berlauk with kuih mangkuk and chopped vegetable topping Chocolate low fat milk Otak-otakand satarTerengganu Ulam Papaya Crepe with savoury ham and cheese Celery and carrot on yoghurt dip Brown rice seafoodporridge boiled with chopped shiitake mushroom, scallion and chopped anchovies Herbal tea Roasted chickenthigh, vegetable salad, steamed carrot, corn on cob and whole wheat roll Chocolate milk Baked potato with tunaand coleslaw Papaya 1 large slice roasted chickenpizza with cheesycrust Fresh lemon tea Vegetarian fried (brown) rice Bayam, soft tofu, kelp and miso soup Vegetable curry with mushroom rice and naan bread Hainanese chickenrice Lotus root and peanut soup Old cucumber with lean pork and dried squid soup (porkcan be substituted with chicken) Brown rice Fried rice with sliced beef, almond flakes and spices Ulam with sambal Carpsoup with lotus root and red dates, served with rice Stir-fried bitter gourd with egg Chickenand walnut salad in multigrain sandwich Passion fruit on yoghurt & crunchy bran cereal Chapati with long bean curry and fried bitter gourd Kiwi fruit Frozen yoghurt Korean pear Frozen yoghurt Sliced orange Tree nuts Honeydew smoothie High calciumbiscuit Tree nutsPapaya Ciku Trail mix with toasted nuts and crispy anchovies Ciku Chopped mango on yoghurt Fragrant pear Almond cookies Cherry tomatoes and grapes Banana High calcium biscuit Sliced pumpkin bread Fresh fruit mix 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 bluefoods 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 purplefoods rich iniron & omega 3
