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3 recipes for mums-to-be for each trimester

Did you know that you can tailor your meals according to each stage1 of your pregnancy? In the first trimester, morning sickness is a common problem that can be minimised by eating things like starchy foods. In the second trimester, cravings will intensify so you need to find healthy alternatives to snacking. In the final trimester, your body adapts to absorb as much nourishment as possible from the foods you eat, so it’s important to load up on vegetables and fish.

Since meal planning is not the easiest job, we decided to put together three recipes suitable for each trimester to get you started.

1st trimester: Veggie baked potato

Your baby’s brain and nervous system are developing, which means you’ll need a good amount of folic acid2 in your diet. Broccoli is a great source for this. Folic acid contributes to normal blood formation, the normal function of the immune system, and is essential to maternal tissue growth during pregnancy. It’s important to note that folic contributes to healthy nervous system in a developing foetus.

Vitamin B63 found in foods like cheese is also a great addition, as it helps contribute to the normal functioning of the nervous system, the immune system, as well as in the formation of normal red blood cells.

Servings 1


  • One potato
  • Broccoli - cut and lightly steamed
  • Cheddar cheese* - 1/cup grated
  • Cherry tomatoes 5, halved
  • Spring onions - 2 tbsp, chopped
  • Olive oil - 1 tsp
  • Pepper and salt - to taste
  • Butter - a pat

*Cheese should be avoided if you are lactose intolerance/allergic


  • Preheat the oven to 205oC (400oF)
  • Cover the potato with a thin layer of olive oil, sprinkle with salt and pepper, and poke all over with a fork. Bake till a fork goes in smoothly (around 45 minutes).
  • Cut an opening at the top of the potato, fill with broccoli and cherry tomatoes, top with cheese and grill till the cheese melts.
  • Top the baked potato with spring onions and butter.
  • Serve.


2nd trimester: Supermum milkshake

The focus during this period of growth is on your baby’s bones and teeth4. This means lots of calcium and vitamin D – both of which can be found in foods like walnuts and dark, leafy greens. Omega-3 fatty acids in foods like spinach and fish are also necessary for brain development.

Servings - 1 large/2medium


  • Avocado – ½, flesh only
  • Walnuts – ½ cup, crushed
  • Berries or cherries – ½ cup, frozen
  • Spinach – a handful, washed and dried
  • Banana – 1 medium, frozen
  • Frisomum* – 4 scoops
  • Water – ½ cup
  • Ice – 1 cup
  • Natural vanilla essence – a few drops
  • Honey – to taste

*Can be used during all nine months of pregnancy.


  • Layer all the ingredients in the sequence listed above in a blender.
  • Blend and serve.



3rd trimester: Pan-fried tofu and greens

In this last stage, foods you consume need to boost your energy levels and have a lot of vitamin K5, which is essential for blood to clot and help you heal well post-delivery. Have plenty of leafy vegetables and be generous with your chili and hot spices – they too have plenty of vitamin K.

Servings - 1 large/2 small


  • Firm tofu – ½ cup, dried, cubed
  • Black-eyed peas – ¼ cup cooked
  • Pak choi (Chinese cabbage) – 1 cup
  • Vegetable oil – 4 tsp
  • Garlic – 4 cloves, finely chopped
  • Ginger – ½ inch piece, finely chopped
  • Water – 1 cup
  • Pepper and salt – to taste
  • Hot sauce – 3 tbsp


  • Roast the tofu in 1 tsp of vegetable oil till nicely browned and set aside.
  • Heat oil in a wok with brown garlic and ginger.
  • Add water, hot sauce, pepper and salt, greens, tofu and peas. Cook for 30 minutes or till the peas are soft to the touch.
  • Taste and add more seasoning if required.
  • Serve hot over brown rice.

As always, check with your doctor before adding any new foods to your diet.


Disclaimer: Breastfeeding is the best nutrition for healthy growth and development of babies.