Simple pregnancy nutrition, throughout your day.
What can I eat right now?
Based on your current time and tailored for pregnancy nutrition.
Warm Water + Soaked Almonds & Chia Pudding Spoonful
Hydrating morning boost with soluble mucilage fiber and plant omega-3.
Gentle fluid reminders (water, chaas, tender coconut water). Tap to mark.
Morning sickness or reflux today? Tap for low-odor anti-nausea foods.
Hydration, Fiber & Essential Fats
Warm Water + Soaked Almonds & Chia Pudding Spoonful
Portion: 1 glass warm water + 5 soaked almonds + 1 tablespoon soaked chia seeds in almond/cow milk
Paneer & Moringa / Methi Stuffed Paratha with Curd / Scrambled Egg Wrap
Portion: 1-2 paneer and moringa parathas cooked with minimal ghee + 1 bowl fresh pasteurized curd (or 2 egg scramble in roti)
Fresh Papaya (Fully Ripe) / Pomegranate + Pumpkin Seeds
Portion: 1 small bowl fully ripe golden papaya or pomegranate + 1 tablespoon pumpkin seeds
Steamed Rice / Roti + Panchmel Dal (5 Lentils) + French Bean Thoran + Curd
Portion: 1 cup rice OR 2 phulkas + 1 cup mixed 5-dal curry + 1 cup stir-fried green beans with coconut + 1 bowl curd
Roasted Makhana & Walnuts + Warm Badam Milk
Portion: 1 cup roasted makhana + 1 cup light homemade badam milk
Soft Phulkas + Paneer Shimla Mirch (Capsicum) / Grilled Chicken Breast + Lauki Sabzi
Portion: 2 soft phulkas + 1 cup paneer and capsicum stir-fry (or thoroughly cooked chicken breast) + 1 small bowl bottle gourd sabzi
Warm Milk with Green Cardamom & Fennel
Portion: 1 cup warm milk + crushed cardamom pod + 1 pinch fennel powder
Tonight’s Kitchen Prep (30 Seconds)
Quick overnight prep for Day 7 (Sunday)
Soak almonds & black raisins
Place 5 almonds and 5 deseeded munakka in clean water overnight for easy digestion.
Set fresh pasteurized curd
Warm pasteurized milk with a spoonful of set curd culture for tomorrow’s lunch & chaas.
Wash & pick green leafy vegetables
Pick tender moringa, methi, or spinach leaves and rinse thoroughly under running tap water.
Soak legumes / beans
Soak rajma, chana, or whole moong overnight for gentle pressure-cooking tomorrow.