21/04/2026

3 recipes for mums-to-be for each trimester

Author: Friso

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

Ingredients

One potato
Broccoli - cut and lightly steamed
Cheddar cheese* - ¹/₂cup 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

Method

Preheat the oven to 205^oC (400^oF)
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

Ingredients

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.

Method

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

Ingredients

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

Method

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.

References

3 recipes for mums-to-be for each trimester

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