The first trimester of pregnancy covers the first, second, and third month. It is one of the most important stages in a mother’s journey towards a healthy pregnancy.
During this period, your baby’s organ begins to form and your body undergoes rapid hormonal and physical changes. If you follow a balanced and nourishing 1 to 3 month pregnancy diet chart in India, then it will ensure that both you and your baby get the right nutrients for a healthy pregnancy.
A well-structured first trimester Indian pregnancy diet chart includes food rich in folic acid, iron, calcium, protein, and vitamins. In this blog post, we have made you available a completely free 1 to 3 month pregnancy diet chart Indian in the PDF form. You can download it at end of this article.
This diet plan is prepared by Pregnancy Specialist Dietitian in Mumbai, India, Dt. Foram Modi. So let us get started with a little introduction on the importance of diet in first trimester of pregnancy.
How to Eat in Pregnancy in the First 3 Months?
If you eat right during the first three months of pregnancy, then it lays the basic foundation for your baby’s healthy growth and also help you to adjust for the upcoming hormonal changes that are going to happen.
As per dietician Foram Modi in Mumbai, it is important to focus on small, frequent, and balanced meals that are gentle on your stomach but also provide rich nutrients. These nutrients are important for early fetal development.
Many women experience morning sickness or appetite changes in the first one to three months of their pregnancy. So, the goal is to eat small and frequent meals which are easy to digest and are good in nutrients. So, this includes light breakfasts and fruit smoothies to iron and calcium rich lunch and dinner options.
This first trimester pregnancy diet chart pdf takes care of mentioning those meal options which will help you provide daily nutritional requirements without causing you bloating or discomfort. Here are some practical guidelines and nutrient-focused tips to follow in the first three months of your pregnancy in India.
How to Reduce Miscarriage Risk in Early Pregnancy in India ?
Let us now talk about the risk of miscarriage in the first 1-3 months of your pregnancy and how a nutrient-rich pregnancy diet will help you to reduce the miscarriage risk. The first trimester is very delicate and is a very important phase of pregnancy.
During this phase, your baby’s major organs and placenta are going to form. The miscarriage during 1-3 months of your pregnancy can happen for various medical or even genetic reasons. A balanced and nutrient-rich diet plays a key role in supporting the healthy pregnancy. For an example, if you focus on folate-rich foods, then it consists of folic acid, that is vitamin B9.
Folic acid is very essential in preventing neural tube defects and promoting healthy cell growth. If you get a deficiency in folic acid, then it can increase miscarriage risk. So, our first trimester pregnancy-focused diet plan focuses on foods that include folic acid.
For example, we have added foods such as Spinach, Methi, Beetroot, Lentils, Oranges, and cereals so as to provide a good source of folic acid during the first trimester. Below are some of the other points that you to know which foods helps in reducing the miscarriage risk in early pregnancy in India.
Focus on Folate-Rich Foods
Folic acid (Vitamin B9) is essential in preventing neural tube defects and promoting healthy cell growth. A deficiency can increase miscarriage risk.
Include: Spinach, methi, beetroot, lentils, beans, oranges, and fortified cereals.
Eat Sufficient Protein
Proteins are the building blocks for fetal tissues, placenta, and maternal blood supply. Inadequate protein intake may affect fetal growth.
Include: Eggs, paneer, tofu, sprouts, dals, curd, and lean chicken or fish (if non-vegetarian).
Iron and Vitamin C Combination
Iron prevents anemia, which is a common cause of weakness and pregnancy complications. Vitamin C improves iron absorption.
Include: Jaggery, spinach, pomegranate, beetroot, lemon, amla, and citrus fruits.
Add Calcium and Vitamin D Foods
These nutrients strengthen bones and muscles, ensuring proper fetal development and maternal health.
Include: Milk, curd, ragi, sesame seeds, and morning sunlight exposure for Vitamin D.
Creator of 1 to 3 Months Pregnancy Diet Plan - Dietitian Foram Modi
Dietitian Foram Modi is a renowned pregnancy dietitian in Mumbai with over 12+ years of experience in dietetics and nutrition. She specializes in guiding women through all stages of pregnancy in India.
She has expertise in creating personalized pregnancy diet plans, managing pregnancy-related conditions like diabetes, anemia, and PCOD, and supporting healthy weight gain. Dt. Foram Modi combines scientific knowledge with practical meal planning, ensuring her clients can follow diets easily with locally available ingredients.
Her nutrition approach focuses on balanced nutrition, protein-rich meals, and micronutrient sufficiency, helping both mother and baby achieve optimal health. She has successfully worked with Indian and international clients. She is an award-winning Indian dietitian for pregnancy, and provides continuous support, follow-ups, and counseling to ensure every mother’s pregnancy journey is healthy and stress-free.
Benefits of Our Indian 1 to 3 Months Pregnancy Diet Chart
Let us now talk about the benefits of 1-3 month Indian Pregnancy Diet Plan prepared by our Pregnancy Specialist Nutritionist in India, Dt. Foram Modi.
This 1-3 month Pregnancy Indian Diet Plan is created to support the very crucial first trimester of your pregnancy in India, as we mentioned above, this is the time where your baby’s brain, heart, and major organs start to form.
This 1-3 month of your pregnancy diet chart not only help you in providing proper nourishment and energy, but also help you in reducing the risks of various other problems, this includes problems such as nausea, fatigue, constipation, and early pregnancy complications in India, if you are worried about all these complications and how to handle the pregnancy complications during 1-3 month of your pregnancy, then you can also have a discussion with our Pregnancy Dietician in Mumbai, Dt. Foram Modi.
We will provide you a free consultation for discussing your problems related to pregnancy and we will also tell you whether a diet plan will help you circumvent those problems. So, below are the benefits of our 1-3 month Indian Pregnancy Diet Chart that is available for free download at the end of this article.
- Supports baby’s early organ development with folate, iron, and protein-rich foods.
- Boosts maternal energy levels and helps combat morning sickness and fatigue.
- Promotes brain and nervous system development in the growing baby.
- Reduces risk of anemia and supports healthy blood production.
- Improves digestion and reduces bloating with fiber and light Indian meals.
- Ensures steady weight gain in a healthy and controlled manner.
- Strengthens immunity to protect both mother and baby from infections.
- Balances pregnancy hormones through nutrient-dense, anti-inflammatory foods.
- Encourages emotional balance with mood-supportive foods rich in omega-3 and B-vitamins.
- Builds a strong foundation for the upcoming trimesters by meeting nutritional gaps early.
Why Should You Trust This Indian Pregnancy Diet Plan for First Trimester?
The very important question is why you should trust this pregnancy diet plan for your first trimester in India. The very important point is this 1-3 month of Indian Pregnancy Diet Plan is very carefully designed by Dietitian Foram Modi. Dietitian Foram Modi is a founder of Makes You Eat, a dietitian clinic in Borivali, Mumbai.
She is having 12 plus years of experience as a top clinical nutritionist in Mumbai, India. She has handled various clients and provided disease reversal nutrition plans for her Indian and foreign clients till date. Her diet plans are based on clinical approach and she will consider your blood reports and then customize your diet plan as per your need. This diet plan which is available for download at end of this blog will work in most of the pregnancy cases.
If you are in doubt then we have also provided an option that you can have a free consultation with our dietitian for pregnancy in Mumbai. So this way your doubts will get resolved and you will stay assured that the diet plan will work for you.
In addition, Dietitian Foram Modi has ensured that this diet plan is having anti-inflammatory diet and nutrient balanced approach. Each of the meal is designed to reduce inflammation and support the fetal growth during your first three months of your pregnancy. Dietitian Foram Modi has been recognized with several national honors.
This includes Women Icon Award 2025, Inspiring Women Visionaries and Nari Ratna Iconic Award. She has been featured in various newspapers such as Lokmat Midday for her extraordinary work towards dietitian for pregnancy in India.
So as we said there is no risk involved in following this diet plan and if at all you feel doubtful you can have a free consultation with Dietitian Foram Modi for your healthy pregnancy.
Structure of Our First Trimester Pregnancy Diet Chart PDF
Let us discuss now on how our 1st Trimester Pregnancy Indian Diet Chart is really structured. This PDF form 1st Trimester Pregnancy Indian Diet Chart in India is carefully curated 3-month nutrition guide. It is designed to support both mother and baby during the first 3 months of your pregnancy.
The plan covers 1st, 2nd, and 3 months of pregnancy and provides a strong foundation to make your body nutrient rich for best maternal health. In this diet plan, we have added 10 delicious and practical meal options for breakfast, lunch, and dinner for each month. We have added 10 options for each of the meal because sometimes you feel bored about following the same option again and again. So if it is a breakfast in first month, you can choose 1 out of 10 option on each day.
The sequence does not matter. Only the thing is you can have a variety of breakfast during the first 3 months. Similar approach will apply for lunch and dinner. You can choose any of the available 10 option in each month on a day. Along with meal ideas, what we have also added is we have added the explanation on why that meal option is important.
So this short explanation on how each of the dish help will help you understand its role towards making your pregnancy healthy. Some of the meal option works for baby’s brain development. Some will help in improving digestion. Some will help you to boost energy. So that way we have categorized various meal option.
Please note this Indian diet chart is entirely based on Indian food that are easy to prepare and are locally available in every corner of India. Again, this pregnancy diet plan is carefully generated or created by dietician Foram Modi who is an established clinical dietician in Mumbai with 12 plus years of experience.
When to Connect to Pregnancy Dietitian Foram Modi (For Free)
After following this 1st Trimester Pregnancy Diet Plan for about a week, you can connect with Dietitian Foram Modi to review your progress.
Also, you can ask questions about whether you are following it correctly or not and also tell her the symptoms that you have observed after following the diet plan. Below are some points you should consider to know when to have a discussion with Dietitian Foram Modi for free.
- Check dietary adherence — Ensure portion sizes, meal timings, and combinations are followed properly.
- Identify any challenges — Discuss nausea, food aversions, or appetite changes common in early pregnancy.
- Customize your plan — Adjust meals based on your cravings, tolerance, or nutritional needs.
- Offer expert guidance — Provide clarity on foods to avoid and answer your pregnancy nutrition queries.
First Month Indian Pregnancy Diet Plan - Dietitian Approved
The first month of pregnancy is a important phase when the baby’s fertilized egg implants in the uterus, and the foundation for vital organs begins to form. During this stage, it is essential to focus on key nutrients that support early fetal development, stabilize maternal hormones, and improve overall energy levels.
In the first month, your diet should focus on below nutrients as per dietitian Foram Modi –
Folic Acid / Folate – Supports neural tube development and prevents birth defects.
Protein – Essential for cell growth and formation of tissues.
Iron – Prevents anemia and ensures healthy blood flow for mother and baby.
Calcium – Supports bone and teeth development.
Vitamin B12 – Crucial for nervous system and DNA synthesis.
Omega-3 Fatty Acids – Aids brain and eye development in the fetus.
Fiber & Hydration – Helps with digestion and prevents constipation.
If you eat the right foods in the first month provides energy, strengthens immunity, balances hormones, reduces morning sickness, and ensures a smooth start to pregnancy. The proper nutrition at this stage lays a strong foundation for fetal growth and maternal well-being.
And if you had a poor nutrition in the first month can lead to fatigue, anemia, hormonal imbalance, miscarriage risk, and nutrient deficiencies. A carefully structured diet ensures both mother and baby are nourished safely, helping prevent early pregnancy complications. Below is a first month Indian pregnancy diet plan. This diet plan includes 5 meal options. In the final PDF diet plan, you will get 10 meal options for each meal time.
First Month Pregnancy - Breakfast Diet
Oats Porridge with Milk and Nuts – Provides protein, fiber, and healthy fats.
Besan Chilla with Spinach – Rich in iron and folate for blood health.
Moong Dal Dhokla – Light, protein-rich, and easy to digest.
Fruit Yogurt Parfait with Chia Seeds – Probiotics, fiber, and omega-3.
Masala Idli with Coconut Chutney – Balanced carbs, protein, and essential fats
First Month Pregnancy - Lunch Diet
Vegetable Khichdi with Ghee – Light, high in protein, easy on digestion.
Palak Paneer with Roti – Iron, calcium, and protein-rich meal.
Mixed Dal with Brown Rice and Salad – Full of fiber, protein, and vitamins.
Lauki (Bottle Gourd) Curry with Quinoa – Hydrating and nutrient-dense.
Chole with Steamed Rice and Cucumber Raita – Iron-rich and protein-packed.
First Month Pregnancy - Dinner Diet
Moong Dal Soup with Steamed Vegetables – Gentle on stomach, rich in protein and fiber.
Grilled Paneer with Vegetable Stir Fry – High in protein, calcium, and vitamins.
Vegetable Soup with Whole Wheat Toast – Light, nutritious, and easy to digest.
Lentil and Spinach Curry with Roti – Rich in iron, folate, and protein.
Millet Khichdi with Ghee and Salad – Complete meal with complex carbs and essential fats.
2nd Month Indian Pregnancy Diet Plan - Dietitian Approved
The second month of pregnancy is a critical period of rapid fetal development, where the baby’s heart, brain, and major organs begin forming.
Nutrition during this month supports both maternal health and fetal growth, while helping manage common early pregnancy symptoms like nausea, fatigue, and food aversions. Your diet should focus on below nutrients during 2nd month of your first trimester of pregnancy.
Folic Acid / Folate – Continues to support neural tube and brain development.
Protein – Supports tissue growth for both mother and baby.
Iron & Vitamin C – Maintains healthy hemoglobin levels and improves iron absorption.
Calcium & Vitamin D – Strengthens maternal bones and fetal skeletal growth.
Omega-3 Fatty Acids – Supports brain and eye development.
Fiber – Reduces constipation and aids digestion.
Magnesium & B Vitamins – Helps with energy metabolism and reducing fatigue
If you at all skip these essential nutrients can lead to anemia, weakness, digestive issues, or delayed fetal growth. If you follow a structured diet provides optimal nourishment, immunity support, and overall well-being for the mother and baby.
2nd Month Pregnancy - Breakfast Diet
Sprouted Moong Salad with Curd – High in protein, probiotics, and fiber.
Vegetable Oats Pancakes – Provides protein, fiber, and essential vitamins.
Ragi Malt with Milk and Dates – Rich in calcium, iron, and slow-release carbs.
Vegetable Semolina Upma (lightly spiced) – Balanced carbs and fiber.
Smoothie with Banana, Spinach, and Flaxseeds – Omega-3, iron, and antioxidants
2nd Month Pregnancy - Lunch Diet
Lentil and Vegetable Khichdi with Ghee – Gentle, protein-rich, and nutrient-dense.
Palak Dal with Brown Rice and Salad – Rich in iron, folate, and protein.
Mixed Vegetable Curry with Roti – Provides vitamins, minerals, and fiber.
Chickpea Curry with Quinoa – Plant-based protein and complex carbs.
Bottle Gourd and Carrot Curry with Steamed Rice – Light, hydrating, and vitamin-rich.
2nd Month Pregnancy - Dinner Diet
Vegetable Soup with Whole Wheat Toast – Easy to digest, rich in fiber and vitamins.
Grilled Paneer with Steamed Vegetables – High protein, calcium, and essential nutrients.
Moong Dal Soup with Brown Rice – Gentle on the stomach, rich in protein and iron.
Millet Khichdi with Ghee and Cucumber Salad – Balanced carbs and fats, supports digestion.
Spinach and Tomato Dal with Chapati – Iron-rich and full of antioxidants
3rd Month Indian Pregnancy Diet Plan - Dietitian Approved
The third month of pregnancy marks the end of the first trimester, a period of significant development for the fetus and a time when many mothers start feeling more energetic as morning sickness begins to subside.
Proper nutrition at this stage supports organ formation, fetal brain and nervous system development, and maternal well-being. The focus shifts to building a strong foundation for the second trimester, ensuring the mother gets enough calories, protein, vitamins, and minerals to sustain fetal growth.
Our diet focuses on below nutrients in the 3rd month of your first trimester pregnancy diet plan.
Protein – Crucial for fetal tissue and organ development, and maternal muscle support.
Folate / Folic Acid – Continues to prevent neural tube defects and supports DNA synthesis.
Iron & Vitamin C – Maintain healthy blood levels, prevent anemia, and improve oxygen transport.
Calcium & Vitamin D – Support fetal bone, teeth, and heart development.
Omega-3 Fatty Acids – Essential for brain and eye development.
Iodine – Supports thyroid function and fetal brain growth.
Zinc & Magnesium – Help in cell division, enzyme function, and energy metabolism.
Fiber & Hydration – Maintain digestive health and reduce constipation.
If you eat proper balanced and nutrient-rich diet in the third month ensures proper fetal growth, reduces fatigue, prevents nutrient deficiencies, and supports maternal immunity. You can include a mix of protein-rich, fiber-rich, iron-rich, and vitamin-rich foods which will help the mother adapt to the increasing energy demands and prepares the body for weight gain in later months.
3rd Month Pregnancy - Breakfast Diet
Vegetable Oats Porridge with Almonds – High in fiber, protein, and healthy fats.
Besan Chilla with Spinach and Tomatoes – Iron-rich, protein-packed, and easy to digest.
Ragi Dosa with Coconut Chutney – Rich in calcium, protein, and slow-release carbs.
Fruit Yogurt Bowl with Chia Seeds and Berries – Probiotics, antioxidants, and fiber.
Moong Dal Pancakes with Curd – High in protein and easily digestible.
3rd Month Pregnancy - Lunch Diet
Lentil and Vegetable Khichdi with Ghee – Balanced protein, carbs, and easy on digestion.
Palak Paneer with Roti and Cucumber Salad – Iron, calcium, and protein-rich.
Mixed Vegetable Curry with Brown Rice – Full of fiber, vitamins, and minerals.
Chickpea and Spinach Curry with Quinoa – Plant-based protein and essential nutrients.
Bottle Gourd and Carrot Dal with Steamed Rice – Hydrating, low-fat, and vitamin-rich
3rd Month Pregnancy - Dinner Diet
Vegetable Soup with Multigrain Toast – Easy to digest, nutrient-dense, and light.
Grilled Paneer with Stir-Fried Vegetables – High protein, calcium, and vitamins.
Moong Dal Soup with Brown Rice and Spinach – Gentle on stomach, rich in iron and protein.
Millet Khichdi with Ghee and Fresh Salad – Complex carbs, fiber, and healthy fats.
Spinach and Tomato Dal with Chapati – Iron-rich, antioxidant-rich, and easy to digest.
Download Now - 1 to 3 Months Pregnancy Diet Chart Indian PDF
You can download the free PDF of the 1 to 3 month pregnancy diet chart Indian created by Dietitian Foram Modi from the link below. The PDF diet plan contains:
Month-by-month 1st trimester diet plan
10 meal options for breakfast, lunch, and dinner for each month
Focus nutrients and why each meal helps
Easy-to-follow Indian meals with no exotic ingredients.
Click on below download button to download the PDF version of our 1 to 3 months pregnancy diet chart (Indian).
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Dt. Foram Modi - Best Dietitian for Pregnancy in Mumbai
Dt. Foram Modi is the founder of Makes You Eat, one of the best dietician clinic in Mumbai. It is located in Borivali Mumbai.
Dietician Foram Modi has 12+ years of experience as a clinical dietician in Mumbai. She has done a specialization in Nutrition & Diet Planning. In addition, she is a certified nutritionist in Mumbai for child care nutrition.
Dietician Foram Modi believes in educating her clients through nutrient-rich, non-restrictive diet consultation plans based on Indian homemade food. Her motto: “We Make You Eat – Not Starve!”
If you are looking for online nutritionist consultation anywhere in India or globe, she is available just a call away. You can contact her through phone call, WhatsApp or directly visiting her dietician clinic in Borivali, Mumbai.
She is a five star rated dietician in Mumbai on Google. Patient’s express a sense of achievement & success in their dietician reviews in Mumbai about Foram Modi. All these factors contributes to make her a best dietician in Mumbai India.
Visit Our Dietitian Clinic in Borivali, Mumbai
Address of our Dietitian Clinic in Borivali, Mumbai
Makes You Eat by Dietitian Foram Modi, B102, 1st floor, Navkar Pearl, Natakwala Lane, Near Registration office, Borivali West, Mumbai 400092, Maharashtra
Phone number
8369030744
Phone number
8369030744
