Pregnancy Weight Gain Control System
A trimester-by-trimester framework with nutrition targets, food lists, and a weekly check-in system.
Send me the free PDFWhat's Inside
Three parts that work together: track, nourish, and adjust.
The Control System
How to track and adjust your weight gain week by week, based on your pre-pregnancy BMI. Includes a 12-week tracker and check-in prompts.
Nutrition Board
Daily targets for calories, protein, and 6 key micronutrients — folate, iron, DHA, choline, calcium, and vitamin D — mapped to real foods.
Trimester Meal Frameworks
Sample meal structures for each trimester, with pregnancy-safe food swaps and portion guidance. Includes foods to avoid.
Why It's Different
Not blog advice. A system built on clinical guidelines.
- Based on IOM/ACOG guidelines — not blog advice or anecdotal tips
- Shows where guidelines disagree — and what that means for you
- Nutrition board maps micros to foods — not just numbers on a page
- Built for first-time moms — who want a system, not just information
What You'll Get
Everything you need to stay on track.
- Weight gain tracker by week and trimester
- BMI-based target ranges (IOM/ACOG)
- Daily nutrition targets — calories, protein, 6 key micros
- Food lists: what to prioritize, what to limit
- 3 trimester meal frameworks with sample days
- Weekly check-in prompts
- "When to call your clinician" red flags
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Questions
Is this medical advice?
No. This system is based on IOM/ACOG guidelines and is for informational purposes only. Always consult your own clinician before making changes to your diet or exercise routine.
What if I'm outside the US?
The guidelines are from US-based organizations (IOM/ACOG). If you're in the UK, Canada, or Australia, your clinician may use different targets. The nutrition board and meal frameworks are universally applicable.
Can I share this with my partner or midwife?
Absolutely. This system is designed to be shared. Bring it to your appointments and use it as a conversation starter with your care team.
What format is the PDF?
A standard PDF that works on any device — phone, tablet, or computer. You can print it or keep it digital.