Expert tips on nutrition, symptoms, baby development, and what to expect — every step of the way. Plus a beautifully designed printable planner to document every milestone.
100+ pages · All 40 weeks · Instant PDF download
$12 one-time Get Instant DownloadFrom the moment you see that positive test to the final days before birth — here's what's happening inside and what you need to know each week.
Your baby is a tiny blastocyst implanting in your uterus. HCG levels begin rising, which triggers pregnancy symptoms. Book your first midwife appointment and start a prenatal vitamin with 400 µg folic acid.
🫐 Size: Poppy seedThe heart begins beating around 110–160 bpm. Nausea is common — try ginger tea, small frequent meals, and vitamin B6. Rest when you can; fatigue is real and normal right now.
🫶 Size: Sweet peaArms, legs, fingers, and toes are developing. This is when your embryo officially becomes a fetus. Cravings and food aversions peak — honour them within healthy limits.
🫘 Size: Kidney beanIf you haven't already, your dating ultrasound happens around now. Baby has tiny fingernails. You may feel bloated and notice your waistband tightening even if there's no visible bump yet.
🍇 Size: KumquatMiscarriage risk drops significantly. Baby can make sucking movements. Many women share their news now. Nuchal translucency screening typically occurs this week — discuss your options with your midwife.
🍋 Size: LimeNausea usually fades. Energy returns. Baby's facial muscles allow expressions. Great time to start prenatal yoga, swimming, or gentle walks — staying active helps with back pain later.
🍋 Size: LemonYour uterus is now the size of an avocado. Baby may start making tiny movements you can't feel yet. Increase iron-rich foods — spinach, lentils, and lean red meat support growing blood volume.
🥑 Size: AvocadoThe mid-pregnancy scan checks baby's organs, spine, and placenta position. You may choose to find out the sex. Baby can now hear sounds — talk, sing, and play music to them.
🍌 Size: BananaQuickening — those first fluttery kicks — is a magical milestone. Baby is considered viable outside the womb. Begin kick counting and note your baby's pattern of movement every day.
🌽 Size: Ear of cornBaby's eyelids begin to separate and eyes open for the first time. Your bump is very visible now. Start thinking about your birth preferences and discuss them with your care team.
🥦 Size: Head of lettuceBaby's brain is developing rapidly. You may notice Braxton Hicks contractions — these are normal practice contractions. Sleep on your left side to improve blood flow to the placenta.
🥬 Size: AubergineBaby is practicing breathing movements. You may feel short of breath as the uterus pushes against your diaphragm. Pack your hospital bag this week — just in case.
🥥 Size: CoconutBaby is likely head-down. Your belly may "drop" as baby engages in the pelvis — this can ease heartburn but increase pressure. Weekly midwife check-ups begin around now.
🍈 Size: Honeydew melonBaby is full term from this week. Signs of labour to watch for: regular contractions, waters breaking, a bloody show, or lower back pressure. Rest, eat well, and stay hydrated.
🎃 Size: Small pumpkinOnly 4% of babies arrive exactly on their due date — so stay patient. Membrane sweeps may be offered to encourage labour. Trust your body, lean on your support team, and you've got this.
🍉 Size: WatermelonPrioritise folate (leafy greens, lentils), iron (red meat, spinach), calcium (dairy or fortified plant milk), and omega-3s (sardines, walnuts, flaxseed). Avoid raw fish, unpasteurised cheese, and excess vitamin A from liver.
From the second trimester, sleep on your left side to optimise blood flow. Use a pregnancy pillow between your knees and under your bump. Short naps (under 20 minutes) help with first-trimester fatigue without disrupting night sleep.
Aim for 150 minutes of moderate activity per week. Walking, swimming, prenatal yoga, and stationary cycling are excellent. Avoid contact sports, lying flat on your back after 16 weeks, and high-altitude exertion.
Pregnancy anxiety is common and normal. Mindfulness apps, prenatal classes, talking to your midwife, and journaling your feelings can all help. Severe anxiety deserves professional support — ask your GP or midwife for a referral.
Take 400 µg folic acid until week 12, then a pregnancy multivitamin. Vitamin D (10 µg/day) is recommended throughout. Iron supplements may be prescribed if your levels are low. Always check new supplements with your midwife first.
First-time mothers typically have 10+ antenatal appointments. Key ones: booking visit (8–10 weeks), dating scan (10–14 weeks), anomaly scan (18–21 weeks), and then fortnightly/weekly checks from 36 weeks. Bring a list of questions each time.
Pack from week 36: ID and maternity notes, birth plan, comfortable loose clothing, snacks, phone charger, toiletries, baby's first outfit and nappies, your own pillow, and entertainment for early labour. Pack bags for you, your partner, and baby separately.
Always call if you notice: reduced or absent baby movements, vaginal bleeding, severe headache or visual disturbances, sudden severe swelling of face or hands, pain below the ribs, or a temperature above 38 °C. Trust your instincts — it's always OK to call.
More than a notebook — this is your 40-week companion. Track every milestone, keep your appointments organised, and capture memories you'll treasure forever.
Print at home or use digitally on your tablet. Available immediately after purchase.
$12 one-time Get Instant Download → ✓ Instant PDF delivery · Print as many times as you needFocus on folate-rich foods like leafy greens, legumes, and fortified cereals. Ginger tea and small, frequent meals help with nausea. Avoid raw fish, unpasteurised dairy, and high-mercury seafood such as swordfish and shark. A prenatal vitamin with 400 µg folic acid is essential.
For most women, morning sickness peaks around weeks 8–10 and eases by the end of the first trimester (week 13–14). About 10% of women experience symptoms into the second trimester. If vomiting is severe and you cannot keep fluids down, speak to your midwife about hyperemesis gravidarum treatment.
The planner includes 40 weekly journal pages with guided prompts, symptom and mood trackers, appointment logs, a kick counter, hospital bag checklist for mum, partner and baby, nursery planning pages, a birth plan template, and a letter-to-baby section — over 100 beautifully designed pages in printable PDF format.
Each week your baby reaches key developmental milestones. Our week-by-week guide above covers size comparisons (from poppy seed to watermelon!), organ development highlights, and what changes you'll notice in your body. The pregnancy planner also has a built-in weekly development page for every week of your journey.
Yes — as soon as your payment is processed via Polar, you receive an instant download link for the PDF. You can print it at home on standard A4 or US Letter paper, or use it digitally on an iPad with a stylus. There is no shipping cost and no waiting.
Walking, swimming, prenatal yoga, stationary cycling, and low-impact aerobics are all excellent choices. Aim for 150 minutes of moderate activity per week. Avoid contact sports, exercises where you might fall, or lying flat on your back after 16 weeks. Always check with your midwife if you're starting a new routine.
If you notice your baby moving less than usual — particularly after 28 weeks — contact your maternity unit immediately. Do not wait until the next day. Reduced movement can sometimes indicate the baby needs to be checked. Trust your instincts: it is always right to call.
Over 100 pages of guided prompts, trackers, and milestone pages — everything you need to capture this precious time. Instant download, print as many times as you like.
Get the Planner — $12 →Instant PDF download · Print at home · One-time purchase