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 Last Updated : Nov 20,2019


पूर्व गर्भावस्था व्यंजन - हिन्दी में पढ़ें (Preconception Indian Recipes in Hindi)
સગર્ભાવસ્થા પહેલાના વ્યંજન - ગુજરાતી માં વાંચો (Preconception Indian Recipes in Gujarati)

Preconception Indian Recipes, Preconception Indian Diet 

Preconception Indian Recipes, Preconception Indian Diet. Planning a pregnancy is one of the most sensible things to do, and it has a big impact on the health of your baby. Pregnancy is a time for growth and additional demand for nutrients.



It is the biggest change in a woman's life. A mother's body should be healthy to nurture a new life. It is a big responsibility, and one should be ready to accept it as a challenge and also enjoy this period of change in your life.

Broccoli and Almond Soup, Protein Rich RecipeBroccoli and Almond Soup, Protein Rich Recipe

3 Key Pointers for Preconception

1. Maintain a weight that is appropriate for pregnancy as this is a better indicator of maternal health during your 9 months of gestation. Even if you are slightly overweight or underweight, there is no reason to panic as long a s you are at a weight level that you are comfortable with. Here is a formula to help you determine what weight is appropriate for your height. Height (cm) - 105=Ideal Body Weight (kg.) (105 is a standard figure derived for women from Broca’s index for ideal body weight.

2. Do not smoke or drink alcohol or use any recreational drugs.

Palak PaneerPalak Paneer


3. Have a complete medical checkup, including blood analysis, which will indicate your iron, haemoglobin and folic acid status. These nutrients are vital during your pregnancy and are required in large quantities for the foetal growth and development. It is important that you build up their reserves before you actually conceive.

Essential Nutrients for Preconception (Nutrition before Pregnancy)

A woman who has been well nourished before conception begins her pregnancy with reserves of many essential nutrients.  A woman should begin making changes in her diet and lifestyle 3 months to a year before conceiving. It has been proved in a lot of studies that a healthy mom has a safe pregnancy and a healthy baby. 

Beet Treat, Carrot Beet and Apple JuiceBeet Treat, Carrot Beet and Apple Juice

Healthy nutrition in man and woman has always been linked to enhanced fertility in both. A well-nourished woman will have enhanced chances of conceiving naturally as she will have a healthy reproductive system. Moreover the mother will also easily be able to meet the needs of the growing foetus. 

The key nutrients for a woman in preconception stage are

1.    Folic Acid

2.   Iron

3.   Calcium

4.   Protein

5.    Vitamins like Vitamin AVitamin C & Vitamin E

Healthy Moong ChaatHealthy Moong Chaat

It is important to build up reserves of these nutrients before you actually conceive to have a safe and healthy pregnancy.

Preconception-Indian-Recipes

Folic Acid and Preconception 

The recommended daily allowance (RDA) for a woman is 100 mcg of folic acid and for a pregnant woman is 4 times i.e. 400 mcg. During preconception there is no such specific allowance, but a woman should definitely concentrate on acquiring 400 mcg of folic acid per day at least 3 months before conception. 

Folic-Acid-new

Major sources of folic acid include 

·       veggies like tomatoes, spinach, broccoli etc. 

·       nuts and oilseeds like almonds, walnuts, sesame seeds etc. 

·       a variety of beans and pulses.

Moong Dal DosaBroccoli and Baby Corn Stir-fry and Hariyali Dal are some examples of folic acid rich fare. Do try and include them in your daily meals. Also read in detail about Folic Acid Rich Food for Pregnancy.

Hariyali Dal ( Pregnancy Recipe )Hariyali Dal ( Pregnancy Recipe )

Iron and Preconception

Iron is a key nutrient essential for fetal blood formation in the first trimester. Later in the second and third trimester the needs for iron surges to accommodate increased maternal blood volume. However building iron reserves should begin in the preconception stage.

This will later help to prevent anemia in the mother-to-be and ensure a good supply of oxygen and nutrients in the mothers body and to the baby later after conceiving. 

Iron-Rich-new

The key source of iron are

·       green veggies like spinach, cauliflower greens, chawli leaves, colaccasia leaves etc. 

·       seeds like sesame seeds and garden cress seeds.

·       beans and sprouts

·       cereals like jowar, bajra and buckwheat. 

·       some fruits like pineapple and watermelon. 

To stock up on your iron stores recipes like Buckwheat Dhokla and Beans and Amaranth leaves Dal are a wise choice. Also read in detail about Iron Rich Foods for Pregnancy.

Buckwheat DhoklasBuckwheat Dhoklas

Calcium and Preconception

Calcium too is an important nutrient during preconception and pregnancy both. A woman planning a baby needs to stock up on this nutrient for bone strength and later for development of fetal bones and teeth. An adult woman needs 400 mg of calcium daily, while a woman in preconception should focus to consume around 1000 mg / day, which is in reality at par with the needs of a pregnant woman. Stock it up in advance. This is because the after conceiving the growing fetus will take its share from your body and then you shouldn’t be depleted of these key nutrients. 

The main source of calcium are

·       Dairy products like milk, curd, paneer etc. 

·       Cereals like ragi and buckwheat.

·       Pulses like moong, kabuli chana, masoor etc. Sprouting these pulses make them all the more             calcium rich. 

·       Seeds like sesame seeds and nuts like almonds and walnuts. 

·       Veggies like broccoli and some greens.

Rely on food fare like Sprouts Masala Matki and Broccoli Soup to build your calcium reserves. Also read in detail about Calcium Rich Foods for Pregnancy.

Keeping these requirements in mind, we have included recipes protein rich recipes like Rajma and Urad Dal and multi-vitamin recipes like Buckwheat Moong and Vegetable Khichdi and Nachni Sesame Khakhra.

Rajma and Urad DalRajma and Urad Dal

Preconception Recipes Rich in Calcium, Iron, Folic Acid and Fibre

Recipes Calcium Iron Folic Acid Fibre
Date and Banana Shake Rich Rich ---- ----
Dal and Vegetable Idli ---- Rich Rich ----
Moong Dal Dosa ---- Rich Rich Rich
Lentil and Vegetable Broth Rich Rich Rich ----
Broccoli Soup Rich ---- Rich Rich
Sweet Corn and Kidney Bean Salad Rich Rich ---- Rich
Pear, Apple and Date Salad with Orange Dressing Rich ---- ---- Rich
Hariyali Dal Rich Rich Rich Rich
Sai Bhaji Rich Rich Rich ----
Paushtic Roti Rich Rich Rich ----
Spinach Malfatti Rich Rich Rich ----
Sprout Pulao Rich Rich ---- Rich
Bajra Khichdi Rich Rich Rich Rich

Enjoy Preconception Indian Recipes, Preconception Indian Diet and other pregnancy articles below.

Pregnancy Iron Rich Recipes
Pregnancy Breakfast Recipes
Pregnancy Calcium Rich Recipes
Pregnancy Dals and Vegetables Recipes
Pregnancy Desserts Recipes
Pregnancy Fiber Rich Recipes
Pregnancy First Trimester Recipes
Pregnancy Folic Acid Rich Recipes
Pregnancy Second Trimester Recipes
Pregnancy Third Trimester Recipes



Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe recipe
Let’s give a healthy twist to the evergreen Aloo Tikki! Using sprouted moong increases the nutrient-value by at least 15 per cent, while coriander and mint give an aromatic spin to the tale. Serve these fibre-rich Sprouts Tikkis hot and crisp, as soon as you prepare them. Serve with
Methi Pitla ( Healthy Subzi) recipe
healthy methi pitla recipe | methiche pithle | Maharashtrian methi pitla | with 17 amazing images healthy methi pitla is a tasty and quick
Broccoli and Baby Corn Stir Fry recipe
Tired of dal-chawal? Then this is just the thing you need. A simple stir fry with oriental origins that is rich in fibre, folic acid, protein and above all taste. Toss in some noodles if you want to make a bigger meal of this dish.
Jowar Pyaz Ki Roti (  Healthy Breakfast) recipe
Fibre , calcium , protein and loads of energy come together in a tasty roti flavoured with spring onions and green chillies! Jowar ....
Lettuce and Cauliflower Soup recipe
Lettuce is an unexplored treasure! Not many know that it is a very good source of iron. Here is a creamy soup of lettuce thickened using finely chopped cauliflower, which not only imparts a creamy texture but also balances the flavour of lettuce well. The use of cauliflower also does away with the u ....
Beet Treat, Carrot Beet and Apple Juice recipe
Kick start your day with this energy boosting treat. Rich in flavour and nutrients, it satisfies aesthetic as well as nutritional demands. The Beet Treat is high in carbohydrates as it contains beetroot, which is the richest source of natural sugars. Apples give this juice good body thus making ....
Jowar and Pear Appam Healthy South Indian Snack recipe
The all-time favourite South Indian snack appam features here with a healthy twist, Jowar and Pear Appam recipe. We have combined two wholesome flours with grated pear to make a naturally-sweet batter. Laced with ca ....
Buckwheat Dhoklas recipe
Snacks don't always have to be fat traps! With a bit of tact, you can make healthy versions of most of your all-time favourites. So, you get the best of both worlds – great taste and good health. Here is a ....
Buckwheat Dhokla, Faraal Buckwheat Dhokla recipe
The Buckwheat Dhokla combines taste and nutrition in an easy-to-cook form. A batter of buckwheat is perked up with curds, ginger and green chillies to make soft and tasty dhoklas. Though the buckwheat needs to be soaked for two hours, the batter does not require any fermentation afterwards, so y ....
Broccoli, Carrot and Paneer Subzi recipe
An unusual combination of veggies makes this simple vegetable stir-fry seem quite exotic! Broccoli, carrot and paneer are a pretty sight to behold, with their contrasting colours, and quite exciting to munch on because of the varied textures they bring to the table. Broccoli is a very good sou ....
Healthy Vegetable and Sprouts Lunch Salad recipe
Treat yourself to this tasty and healthful salad, which is satiating enough to have for lunch. From sprouted moong and cooked masoor to greens and veggies like peppers, zucchini and pumpkin, this Healthy Vegetable and Sprouts Lunch Salad bri ....
Panchmel Dal recipe
Here, a wholesome combo of five dals is flavoured with a special masala water and whole spices as well! Not only the flavours of the spices, but the flavours of the assorted dals are also discernable in this delightful dish. Dissolving the spice powders in water before sautéing them ensures that the ....
Dal and Vegetable Idli ( Pregnancy Recipe) recipe
These nutritious idlis are slightly heavier than the regular idlis as the batter is not fermented. They are very nutritive because of the combination of 3 dals and vegetables like methi, green peas and carrots. These are great for an early pregnancy boost and being an excellent source of iron, fibre ....
Healthy Moong Chaat recipe
Appetizing moong sprouts, onions and tomatoes topped with cooling dahi, this Healthy Moong Chaat is loaded with nutrients like iron, fibre,
Suva Masoor Dal, Zero Oil Healthy Dal recipe
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, ....
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