A month-by-month pregnancy diet chart for Indian kitchens
This pregnancy diet chart month by month follows the 2024 Dietary Guidelines for Indians from the ICMR-National Institute of Nutrition (ICMR-NIN). Pick the month of your pregnancy, your diet — vegetarian, eggetarian or non-vegetarian — and your weight before pregnancy, and the chart shows how much extra energy and protein the guidelines recommend, the nutrient to focus on that month, and a sample day of familiar Indian meals with ICMR-NIN’s amounts.
The guidelines set needs by trimester, not by month, so the monthly “focus” is practical advice for that stage — folic acid early, nausea, iron, calcium, protein and comfortable digestion later. Print the month you are in for the kitchen wall, or copy it for a family member.
It is general information for healthy pregnancies. Your doctor, ANM or dietitian may change the plan for anaemia, gestational diabetes, high blood pressure, thyroid problems, twins or food allergies.
How to use the pregnancy diet chart
- Choose your month of pregnancy (month 1 starts on the first day of your last period).
- Choose vegetarian, eggetarian or non-vegetarian.
- Choose your weight before pregnancy: normal, underweight or overweight.
- Read this month’s focus, the sample day and the daily food groups; print or copy the chart.
Pregnancy Diet Chart (Month by Month, Indian) features
Months 1 to 9
A focus and three practical tips for every month, grouped by trimester.
ICMR-NIN amounts
Extra calories and protein per trimester and the official daily food-group amounts.
Veg, egg or non-veg
Example dishes swap part of the dal for egg, fish or chicken, as the guidelines allow.
Weight-aware
Different advice for underweight and overweight mothers, with ICMR-NIN weight-gain targets.
Printable chart
One A4 or Letter page as PDF, PNG or print.
Extra food needed in each trimester
Example: ICMR-NIN’s sample day for a 55 kg woman in the second or third trimester provides about 2,020 kcal and 72 g of protein: milk early morning, a whole-grain breakfast with pulses and nuts, a lunch of rice or phulka with dal, vegetables, greens, curd and fruit, nuts in the evening and a lighter dinner. Spread the extra 350 kcal over the day as nutrient-rich food — an extra snack of milk with nuts, or a little more dal and roti — rather than sweets.
| Trimester | Extra energy a day | Extra protein a day | Supplements (as prescribed) |
|---|---|---|---|
| First (months 1–3) | None — a nutrient-rich balanced diet | None | Folic acid 0.5 mg |
| Second (months 4–6) | +350 kcal (+450 if underweight) | +8 g | IFA (60 mg iron + 0.5 mg folic acid) and calcium after the 12th week |
| Third (months 7–9) | +350 kcal (+450 if underweight) | +18 g | IFA and calcium, continued while breastfeeding |
Do’s and don’ts from the guidelines
- Eat a wide variety: cereals and millets with pulses (about 3 : 1), vegetables, green leafy vegetables, fruit, milk, nuts — and fish, meat or eggs if you eat them.
- Drink more than 2 litres of fluids a day; use iodized salt; get 15 minutes of sunlight.
- Keep tea and coffee away from meals and iron tablets. WHO advises cutting down if you have more than 300 mg of caffeine a day; the NHS sets 200 mg.
- Avoid alcohol and tobacco, and medicines not prescribed by a doctor. Avoid high-sugar, high-fat, high-salt packaged foods.
- Food safety: boil or choose pasteurised milk, cook eggs and meat well, wash produce, and avoid shark, swordfish and marlin.
- ICMR-NIN notes there is no need to avoid foods because of food beliefs and taboos — ask your doctor about any specific food.
Weight gain in pregnancy
ICMR-NIN suggests gaining at least 10–12 kg if your BMI was normal (18.5–23) and no more than 5–9 kg if you were overweight or obese; underweight women should eat more and have their weight checked closely. The pregnancy weight gain calculator tracks your gain week by week, and baby size by week shows what your baby is doing.
Pregnancy Diet Chart (Month by Month, Indian) FAQ
What should I eat in the first month of pregnancy?
A varied, balanced diet — no extra calories are needed yet — with folic acid (0.5 mg a day per ICMR-NIN) and folate-rich foods such as green leafy vegetables, dals and nuts.
How many extra calories do I need in pregnancy?
ICMR-NIN advises about 350 kcal a day extra in the second and third trimesters, and 450 kcal if you were underweight. The first trimester needs no extra calories.
Is this pregnancy diet plan suitable for vegetarians?
Yes. The vegetarian chart uses dal, pulses, milk, curd, paneer, nuts and seeds for protein; the eggetarian and non-vegetarian versions swap part of the dal for eggs, fish or chicken.
Should I avoid papaya or other foods in pregnancy?
Ripe fruit is part of a healthy diet. Many families avoid certain foods by tradition; ICMR-NIN says there is no need to avoid foods based on food beliefs and taboos. If unsure, ask your doctor.
Is there a pregnancy diet chart in Hindi?
This page is in English for now. The amounts and dishes use common Indian names, so the printed chart is easy to share with family.
Is this a medical diet plan?
No. It is information only, based on ICMR-NIN 2024 and WHO guidance as of October 2026. Follow your doctor or dietitian.