# 📅 Weekly Meal Plan — First Trimester Transition (Week 13)
> Focus: Iron + folate + calcium + protein | Low smell / sweet-sour friendly | Light carbs, small portions.
> Sir: no breakfast. Mum: irregular shifts, nap-friendly, prefer small frequent meals.
> Mum preferences: no fish, no beef, no boiled egg, no dairy milk, avoid over-stuffing.

Legend: ✅ preferred | 🔄 flexible swap | ❌ avoid for Mum
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## Monday
| Meal | Dish | Nutrients | Notes |
|------|------|-----------|-------|
| Breakfast | Toast + soy milk 🥛 + chamomile tea 🌼 | Gentle carbs, plant protein | Sir skips; helper preps for Mum if nap-wake |
| Lunch | 🍅 Tomato egg drop soup + small rice | Protein, lycopene, iron | Mild sweet-sour, low smell |
| Snack | Plain biscuit + warm water | Carbs settle nausea | Keep by sofa |
| Dinner | Steamed chicken (light soy) + gai lan + radish pork bone soup | Iron, protein | Soup warm & restorative |

## Tuesday
| Meal | Dish | Nutrients | Notes |
|------|------|-----------|-------|
| Breakfast | Small oats porridge (light) 🥣 | B6, fibre | If tolerated; otherwise skip |
| Lunch | 🍋 Sweet & sour pork (mild) + rice | Protein, vit C pairing | Small pork portion, not fried heavy |
| Snack | Apple slices + honey water | Carbs, B6 | Cool, mild |
| Dinner | Chicken congee + salted egg yolk | Protein, B-vitamins | Light soy + ginger only |

## Wednesday
| Meal | Dish | Notes |
|------|------|-------|
| Breakfast | Toast + soy milk + chamomile tea | Standard baseline |
| Lunch | 🍅 Tomato pasta (egg sauce, light) | Comforting, feels different |
| Snack | Rice ball (onigiri plain) | Easy, low smell |
| Dinner | Steamed chicken + stir-fry egg + tomato soup (double batch) | Iron, protein, folate |

## Thursday
| Meal | Dish | Notes |
|------|------|-------|
| Breakfast | Plain biscuit + warm soy milk | Gentle protein |
| Lunch | 🥣 Chicken congee + side veg | Gentle, warm |
| Snack | Pear slices | Cool, mild |
| Dinner | Radish pork bone soup + steamed egg + rice | Iron, restorative |

## Friday
| Meal | Dish | Notes |
|------|------|-------|
| Breakfast | Toast + soy milk + chamomile tea | — |
| Lunch | 🍋 Sweet & sour chicken (mild) + rice | Protein + vit C for iron absorption |
| Snack | Small vanilla ice cream | Craving relief, low smell |
| Dinner | Congee with minced pork + gai lan | Comforting, warm |

## Saturday
| Meal | Dish | Notes |
|------|------|-------|
| Breakfast | Oats (light) / toast + soy milk | — |
| Lunch | 🍅 Tomato mushroom soup + toast | Familiar, low odour |
| Snack | Biscuits | — |
| Dinner | Steamed chicken + sweet potato + radish soup | Feasting but gentle |

## Sunday
| Meal | Dish | Notes |
|------|------|-------|
| Breakfast | Toast + soy milk + chamomile tea | — |
| Lunch | 🍝 Macaroni in egg sauce (not oily) | Soft, mild |
| Snack | Apple / pear | — |
| Dinner | 🍲 Tomato pork rib soup + rice + gai lan | Weekly iron + vit C booster |

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## 🔄 Flexible Swaps (same nutrient profile)
- Chicken ↔ lean pork (both gentle protein)
- Congee ↔ toast-based meal (when nausea high)
- Tomato soup ↔ radish pork bone soup
- Sweet potato ↔ steamed pumpkin (similar carbs)
- Chamomile tea ↔ ginger tea
- Soy milk ↔ warm water with honey (if want variation)
---
## ⚠️ Important Adjustments (Mum's latest preferences)
- **NO fish** — remove from all meals
- **NO beef** — do not use beef in any dish
- **NO boiled egg** — avoid hard boiled; use egg drop soup / egg in congee / steamed egg if tried
- **NO milk / dairy drinks** — skip milk-based drinks; use soy milk instead
- **Small portions** — avoid over-stuffing; Mum prefers lighter meals
- **Heavy carbs trigger** — avoid thick doughy breads, large rice-only plates
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## 🛒 Weekly Shopping List (Iron-first, Mum-friendly)
### Produce
- Tomatoes x 1 large pack
- White radish (白蘿蔔) x 2
- Sweet potato x 3
- Apple / pear x 6
- Gai lan / choi sum x 2 bunches
- Ginger x 1 knob
- Garlic (use sparingly, low smell cooking)

### Protein
- Chicken (whole or breast) x 2
- Pork ribs (for radish/tomato soup) x 1 pack
- Minced pork x 1 pack
- Eggs x 1 tray

### Pantry & Drinks
- Rice x restock if needed
- Oats / congee rice x small bag
- Soy milk (unsweetened preferred) or soy milk powder
- Chamomile tea bags
- Ginger (fresh)
- Honey
- Tomato paste / canned tomatoes
- Light soy sauce
- Plain biscuits / crackers
- Macaroni
- Bread / toast bread

### Vit C (pair with iron)
- Lemon (mild dressing / warm water)
- Orange juice (no pulp)

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## ⚠️ Notes
- Take **prenatal vitamin** as directed (iron + folate supplement).
- Pair **vit C** (tomato, lemon, orange) with **iron** (red meat, dark greens) for absorption.
- Avoid **tea/coffee** within 1 hr of iron-rich meals.
- Keep **small portions** — 6 mini-meals > 3 large meals.
- Always **ventilate kitchen** when cooking.
- Sir's breakfast: usually none — optionally prep quick oats if he wants.
- If Mum says "太飽/太滯" → reduce portion next time by ~30%.

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*Last updated: 2026-07-10 | For: Sir + Mum | Pregnancy Week 13*