Preconception Diet & Exercise Guide: Your 90-Day Plan for a Healthy Pregnancy

Getting ready before you’re pregnant can make a big difference to how you feel, how smoothly conception happens, and how healthy your pregnancy is. Think of this as your personalised warm-up: nourish your body, build steady fitness, and tidy up lifestyle habits so you start strong.

Below you’ll find a deep, practical guide—with an easy preconception diet plan, the best exercises before pregnancy, foods to prioritise, healthy pregnancy tips, and a simple pre-pregnancy fitness routine you can follow from today. (This is general information; always check with your doctor—especially if you have a medical condition or take regular medication.)

Preconception Diet Plan: What to Eat and Why

The goals

  1. Fill nutrient gaps that support ovulation, egg quality, early foetal development, and overall energy.
  2. Steady blood sugar to support hormone balance.
  3. Build nutrient reserves (iron, folate, iodine, choline, omega-3) before demand increases.

The plate method (simple, sustainable)

  • ½ plate colourful veg (leafy greens, crucifers, peppers, carrots)
  • ¼ plate quality protein (eggs, fish, poultry, tofu/tempeh, lentils, Greek yoghurt)
  • ¼ plate smart carbs (oats, brown rice, quinoa, whole-grain roti/pasta, potatoes with skin)
  • + 1–2 thumbs healthy fats (olive oil, avocado, nuts, seeds, tahini)

Key nutrients to prioritise (and easy food sources)

  • Folate/folic acid: dark greens, beans, lentils, citrus; most people take a preconception supplement (commonly 400 mcg folic acid daily—speak with your doctor about the right dose for you).
  • Iron: lean red meat, chicken, fish, eggs, beans, spinach, iron-fortified cereals; pair with vitamin-C foods (lemon, tomato) to boost absorption.
  • Iodine: dairy, fish, iodised salt (use modestly).
  • Choline: eggs (especially yolk), soy, lean meats, cruciferous veg.
  • Omega-3 DHA/EPA: low-mercury oily fish (salmon, sardines, mackerel), omega-3 eggs; algae-based supplements for vegetarians.
  • Vitamin D & Calcium: sunlight exposure (as safe/appropriate), dairy or fortified milk/yoghurt, tofu set with calcium, small bony fish (sardines).
  • Vitamin B12 (if vegetarian/vegan): dairy/eggs or fortified foods; consider a supplement if fully plant-based.
  • Zinc & Selenium: seafood, meat, pumpkin seeds, brazil nuts (1–2 nuts can meet selenium needs).
  • Fibre (gut & hormone health): whole grains, legumes, fruit, veg, nuts, seeds.

Supplement basics: Most people benefit from a high-quality preconception/prenatal containing folic acid/folate, iodine, vitamin D, iron (as needed), B12 (if plant-based), and DHA (or algae-DHA). Your doctor can tailor doses for your health, labs, and diet.

Smart hydration & caffeine

  • Hydrate: ~2–2.5 L fluids/day (water, infused water, herbal teas).
  • Caffeine: If you drink coffee/tea, begin practising a ≤200 mg/day limit (about one strong coffee) to make the transition into pregnancy easier.
  • Alcohol: Best to stop when trying to conceive.

A sample day (mix & match)

  • Breakfast: Overnight oats with milk or yoghurt, chia & flax seeds, berries, a spoon of nut butter.
  • Snack: Apple + handful of almonds.
  • Lunch: Grilled salmon (or chickpea patties), quinoa, roasted veg, olive-oil lemon dressing.
  • Snack: Greek yoghurt with sliced kiwi or a boiled egg + carrot sticks.
  • Dinner: Stir-fried tofu/lean chicken, mixed veg (broccoli, peppers, mushrooms), brown rice; side salad with avocado.
  • Evening (optional): Warm milk or fortified plant milk with a date.

Foods to Eat Before Pregnancy (Build Your Grocery List)

Foundation foods (aim daily)

  • Leafy greens & crucifers: spinach, kale, methi, broccoli, cauliflower.
  • Berries & citrus: vitamin C for iron absorption and antioxidants.
  • Whole grains & pulses: oats, brown rice, quinoa, millet, lentils, chickpeas, rajma.
  • Protein variety: eggs, fish, poultry, lean meats, tofu/tempeh, paneer, Greek yoghurt.
  • Healthy fats: olive oil, avocado, nuts (almond, walnut), seeds (flax, chia, pumpkin, sesame).
  • Fermented foods (gut health): yoghurt/curd, kefir, sauerkraut, idli/dosa batters (naturally fermented).

Foods to limit or handle carefully (good habits to start now)

  • High-mercury fish (e.g., shark, swordfish): choose salmon, sardines, trout instead.
  • Ultra-processed foods high in trans-fats/sugars: save for occasional treats.
  • Unpasteurised dairy/soft cheeses and undercooked eggs/meats: begin safer handling now.
  • Large doses of vitamin A from liver/offal: keep occasional and moderate.
  • Alcohol & smoking: stop while trying to conceive; seek support if needed.

Exercises Before Pregnancy: Build Strength, Protect Joints, Support Hormones

Why move now?

  • Improves insulin sensitivity and ovulatory health.
  • Builds core, glute, and back strength to support a changing posture later.
  • Enhances mood, sleep, and energy for TTC (trying to conceive).

The training mix (think 4 pillars)

  1. Cardio (150–300 min/week): brisk walking, cycling, swimming, low-impact classes; include one interval day if you’re already active.
  2. Strength (2–3 sessions/week): full-body basics—squats, hip hinges (deadlifts or bridges), pushes (push-ups/press), pulls (rows), carries; 2–4 sets of 6–12 reps.
  3. Mobility (daily, 5–10 min): hips, thoracic spine, ankles, shoulders; think cat-cow, world’s greatest stretch, hip 90/90s.
  4. Pelvic floor & deep core (3–5x/week): diaphragmatic breathing, coordinated Kegels (relax + contract), pelvic tilts, dead bugs, bird dogs.

Pre-Pregnancy Fitness Routine (Simple 7-Day Template)

  • Day 1 – Strength A (40–50 min):
    Warm-up (5 min).
    Squat or leg press • Hip hinge (RDL or glute bridge) • Row • Incline/bench press • Farmer carry.
    Core finisher: dead bug 2×10, side plank 2×20–30s.
  • Day 2 – Cardio Easy (30–45 min):
    Brisk walk, cycle, swim; finish with 5 min hip/hamstring mobility.
  • Day 3 – Mobility + Pelvic Floor (15–20 min):
    Diaphragmatic breathing, pelvic tilts, Kegels (relax/contract cycles), cat-cow, 90/90 hips, thoracic rotations.
  • Day 4 – Strength B (40–50 min):
    Lunge pattern • Hip thrust • Lat pulldown or assisted pull-up • Overhead press or landmine press • Carry.
    Core: bird dog 2×10/side, Pallof press 2×10.
  • Day 5 – Interval Cardio (25–30 min):
    5-min warm-up → 6–8 rounds of 1-min brisk/fast + 1-min easy → cooldown 5 min. Keep “challenging but controlled.”
  • Day 6 – Optional Activity (30–60 min):
    Yoga, hike, dance class, long walk with a friend—keep it joyful.
  • Day 7 – Restorative:
    Gentle mobility, light walk, early night.

Healthy Pregnancy Tips (Start Before You Conceive)

  1. Book a preconception check-up: Review medical history, medications, supplements, vaccines, and any chronic conditions (thyroid, diabetes, hypertension). Ask about a tailored prenatal.
  2. Get baseline labs (as advised): Iron status, vitamin D, thyroid function, B12 (if vegetarian/vegan), and any tests your clinician recommends.
  3. Dental check & cleaning: Gum health is linked to pregnancy outcomes—fix issues early.
  4. Gentle weight optimisation: Focus on habits—regular movement, protein at meals, fibre-rich carbs, and sleep. No crash diets.
  5. Sleep & stress: Aim 7–9 hours; build a wind-down routine. Try 5–10 minutes of daily breathwork, prayer/meditation, or a short walk to lower cortisol.
  6. Cycle awareness: Tracking cycles (apps, basal body temp, ovulation strips) can help timing if you’re TTC.
  7. Limit environmental exposures: Start choosing fragrance-free or low-fragrance personal care, avoid unnecessary solvents, use glass/stainless over plastic where easy, and ventilate your home when cleaning or cooking.
  8. Travel & lifestyle planning: If you’ll be travelling, plan meds, safe food/water habits, and time for rest.
  9. Set your support team: Partner conversations, family help, and your care team (OB/GYN, GP, dentist, possibly a dietitian or physio).

2-Week Preconception Meal Framework (Plug-and-Play Ideas)

Rotate combinations to keep it simple:

  • Breakfasts:
     • Veg omelette + whole-grain toast + fruit
    • Oat porridge with chia/flax, nuts, berries
    • Yoghurt parfait with granola, kiwi, pumpkin seeds
    • Besan chilla with spinach + yoghurt
  • Lunches:
     • Grilled fish/chicken + quinoa + salad with olive oil
    • Chickpea or lentil bowl with brown rice, roasted veg, tahini
    • Tofu/paneer stir-fry + soba or brown rice
    • Whole-grain roti + dal + sabzi + cucumber raita
  • Dinners:
     • Baked salmon/sardines + sweet potato + steamed greens
    • Turkey/mince and veg chilli with beans
    • Palak paneer + brown rice + salad
    • Tofu/veg curry with coconut milk + quinoa
  • Snacks:
     • Fruit + nuts • Boiled eggs • Hummus + veg sticks • Dates + nut butter • Cottage cheese/Greek yoghurt
  • Omega-3 add-ons:
     • 2–3 fish meals/week or algae-DHA supplement if vegetarian.

Pre-Pregnancy Core & Pelvic Floor Mini-Circuit (8–10 minutes)

Do this on 3–5 days/week:

  1. Breath + 360° rib expansion – 5 slow breaths (feel ribs widen; relax pelvic floor on inhale, gently lift on exhale).
  2. Pelvic tilts – 2×10 (slow, controlled).
  3. Dead bug (or heel taps) – 2×8–10/side (neutral spine).
  4. Glute bridge – 2×10–12 (full hip lockout).
  5. Bird dog – 2×8/side (resist trunk rotation).

This combo builds the foundation for posture, back comfort, and later-pregnancy support.

Safety Notes & Red Flags

  • Stop exercise and seek medical advice with chest pain, dizziness/faintness, unusual shortness of breath, sharp pain, heavy bleeding, or if you think you may already be pregnant and feel unwell.
  • If you have endometriosis, PCOS, thyroid disease, diabetes, hypertension, anaemia, prior miscarriage, or are over 35, get personalised advice on training intensity and supplements.
  • If you follow a vegan or strictly vegetarian diet, ask about B12, iron, iodine, calcium, vitamin D, and DHA supplementation.

Your 90-Day Checklist (print and tick off)

  • Book preconception appointment & discuss prenatal.
  • Start daily prenatal (as advised) and set hydration habit (water bottle on desk).
  • Stock your kitchen with greens, beans, whole grains, eggs/quality proteins, nuts/seeds, oily fish or algae-DHA.
  • Establish the 2 strength + 3 cardio/mobility routine.
  • Sleep routine: lights down, screens off, consistent bedtime.
  • Reduce caffeine to ≤1–2 cups/day; swap an afternoon coffee for herbal tea.
  • Alcohol: phase out while TTC; create fun alcohol-free alternatives.
  • Dentist visit booked.
  • Begin cycle tracking if you’re actively trying.
  • Choose one stress tool you enjoy (walks, journalling, breathwork, prayer).

Bottom line

A healthy pregnancy often starts months before the positive test. A balanced preconception diet, steady, sensible exercise, and small lifestyle upgrades create the best possible foundation for you and your future baby. Start with what feels easiest today—your next meal, your next walk, your next early night—and build from there. You’ve got this.