Trimester-by-Trimester Diet Plan

# Sample: Trimester-by-Trimester Diet Plan (Lesson 1, sent immediately)

## Week 4 of pregnancy — "You might not know you're pregnant yet"

**What your body is doing this week:**

The fertilized egg has implanted. The placenta is starting to form. HCG is rising — this is the hormone that turns pregnancy tests positive and contributes to first-trimester nausea.

**The 3 nutrition priorities:**

1. **Folate** — 600 mcg/day. The neural tube is closing this week; folate is critical.
2. **Hydration** — 80 oz water/day.
3. **Skip the alcohol** — no safe amount in pregnancy (ACOG).

**Meal pattern:**

- Breakfast: fortified cereal + milk + banana
- Lunch: turkey + cheese sandwich on whole-grain bread + apple
- Dinner: salmon + sweet potato + spinach
- Snack: yogurt + berries

**The swap:** If you take a daily multivitamin, switch to a prenatal — it has the right form and dose of folate (folic acid or methylfolate).

**What to skip:** Deli meats (heat to steaming first), raw cookie dough, soft cheeses from unpasteurized milk.

**One question to ask your provider:** "When should I start a prenatal vitamin? I just found out I'm pregnant."

**Emergency symptom note:** None at this stage. If you have severe one-sided pain or heavy bleeding, call.

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## How the course works

- **40 weekly lessons** — one per week, plus an immediate welcome lesson
- **Lesson 1 arrives immediately** after purchase
- **Each lesson** is 4-6 pages, ~1,000 words, plain English, with sources
- **Companion PDF** (40-week meal grid + fridge card + grocery list) arrives with Lesson 1
- **$47 one-time** — no subscription, no upsell, no spam

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