7-day sample meal plan for the second trimester

Second-trimester nutrition

Around weeks 14–27, fetal growth accelerates; many people eat more comfortably than in the first trimester. ACOG and NHS encourage variety and quality — not doubling portion size for two adults.

Menu planning principles

1. Each main meal: starch + protein + vegetables.
2. 2–3 servings of fully cooked fish per week (omega-3), alternating lean meat, eggs, beans.
3. Pasteurized dairy or calcium-rich alternatives if tolerated.
4. Whole fruit instead of very sweet juices.
5. Enough water; limit sugary drinks and excess caffeine.

7-day sample plan (one person)

Day 1: Pumpkin shrimp congee (cháo tôm bí) · yogurt · mackerel rice with tomato · banana · beef with greens · sour snakehead fish soup (canh chua cá lóc).

Day 2: Beef phở (well-done beef) · guava · boiled chicken rice · watermelon · grilled pork with noodles (bún chả, fully cooked) · blanched water spinach.

Day 3: Egg sandwich · orange · baked salmon rice · pasteurized milk · pasta with tomato sauce (moderate) · vegetable salad (washed well).

Day 4: Chicken sticky rice (xôi gà) · yogurt · tofu in tomato sauce rice · apple · shrimp rice · pumpkin soup with dried shrimp.

Day 5: Oatmeal with egg · banana · lean braised pork rice · yogurt · crab noodle soup (well cooked) · washed herbs sparingly.

Day 6: Grilled pork noodles (bún thịt nướng) · dragon fruit · steamed basa with ginger · walnuts (moderate) · eel or fish porridge · sweet potato leaves.

Day 7: Egg fried rice with vegetables · milk · mushroom chicken hot pot (fully cooked) · guava · tofu vegetarian rice · amaranth soup.

Shopping by group

• Protein: chicken, fish, shrimp, eggs, tofu, lean pork.
• Starch: rice, noodles, potatoes, sweet potato.
• Produce: leafy greens, squash, tomato, banana, citrus, guava.
• Dairy: yogurt, pasteurized cheese if used.

Personalize quickly

Use Bầu Ăn Gì? meal planner to filter by gestational week, budget, nausea, gestational diabetes, or foods to avoid — this menu is only a framework.