Pregnancy Planner

🌿 Weekly Wellness Plan

Nourish your body, mind and soul throughout your pregnancy journey

Category	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
🥗 Nutrition Focus	Iron-rich foods: spinach, lentils	Protein: eggs, legumes	Calcium: dairy or fortified	Folate: broccoli, chickpeas	Omega-3: salmon or walnuts	Treat: fruit-based dessert	Balanced meal prep day
🏃 Movement / Exercise	30-min prenatal yoga	20-min gentle walk	Aqua aerobics class	Prenatal Pilates	Light stretching routine	Nature walk outdoors	Rest or gentle swim
😴 Rest & Sleep	Lights out by 10pm	Afternoon nap if needed	Wind-down bath 8pm	No screens after 9pm	Pregnancy pillow position	Lie-in & slow morning	Early bedtime — rest up
💧 Hydration	8 glasses of water	Herbal teas (safe kinds)	Coconut water + water	Fruit-infused water	Track 2L intake	Smoothie + 6 glasses	Hydrating foods: cucumber
🧘 Mind & Wellbeing	Journal 10 mins	Positive affirmations	Call a friend or family	Meditation 10 mins	Hypnobirthing practice	Screen-free morning	Gratitude list — 3 things
💊 Vitamins & Supplements	Folic acid + Vit D	Folic acid + iron	Folic acid + Omega-3	Folic acid + Vit D	Folic acid + iron	Folic acid + Omega-3	Folic acid + Vit D
🌸 Self-Care Treat	Face mask evening	Bump massage oil	Pedicure or foot soak	Read a favourite book	Prenatal massage	Date night with partner	Slow cosy morning in

Monthly Wellness Goals

1st Trimester (Wks 1–12)

Fitness

Nutrition

Mental Wellbeing

Notes

2nd Trimester (Wks 13–26)

Fitness

Nutrition

Mental Wellbeing

Notes

3rd Trimester (Wks 27–40)

Fitness

Nutrition

Mental Wellbeing

Notes