Free Printable
A calm countdown from your first prenatal appointment to the hospital bag — every to-do, across all three trimesters, in one printable list. Print it, check it off, breathe easy.
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View on Amazon · $9.99Pregnancy is dated from the first day of your last period, which is why you are counted as "four weeks pregnant" at your first missed period. Across roughly forty weeks the work falls into three natural stages — get through the tiredness of the first, use the energy of the second, and prepare in the third. The order below is the same one the free printable checklist follows.
The first trimester is mostly invisible to everyone else and often the hardest — nausea and exhaustion peak here. There is little to buy yet and a few things that genuinely matter:
Energy usually returns and the nausea eases, which makes this the best stretch for planning, paperwork and any travel. The anomaly scan around week 20 is the big milestone.
Appointments come closer together and the focus shifts to the birth itself. Have everything ready by around week 36, because babies do not read the calendar.
The first trimester runs from week 1 to the end of week 13, the second from week 14 to the end of week 27, and the third from week 28 until birth. Because pregnancy is dated from your last period, you are counted as two weeks along before conception even happens.
Many people wait until the end of the first trimester, around week 12–13, once the risk of miscarriage drops and the first scan is done. There is no rule — some tell close family early for support, others wait past the 20-week scan. Do what feels right for you.
Pack by around week 36. For you: ID and maternity notes, a going-home outfit, loose pyjamas, dark towels, toiletries, a phone charger and snacks. For baby: bodysuits, a sleepsuit, a hat, a blanket and a car seat fitted in advance. For a partner: a change of clothes, cash for parking and a charger. The free checklist above lists it all so nothing gets forgotten.
First-time parents usually feel flutters between 18 and 22 weeks; in a second pregnancy it can be as early as 16 weeks. In the third trimester your midwife may ask you to notice the pattern of movements, because a clear change is always worth a call.
A typical first pregnancy has around ten checks: a booking appointment near week 8–10, a dating scan around week 12, an anomaly scan around week 20, then visits that grow closer together through the third trimester. Higher-risk pregnancies are seen more often.
Aim for small, frequent meals if nausea hits — dry crackers, toast, ginger and cold foods are often easier than hot cooked meals. Keep protein, whole grains, fruit and vegetables coming, and take a prenatal vitamin with folic acid (400µg) and vitamin D. Avoid unpasteurised cheese, raw or undercooked meat and fish, high-mercury fish and alcohol. If food won't stay down at all, tell your midwife — it can be treated.
For most healthy pregnancies, yes — around 150 minutes a week of moderate activity is recommended. Walking, swimming, prenatal yoga and stationary cycling are all good. The rule of thumb is that you should be able to hold a conversation while moving. Avoid contact sports, anything with a fall risk, and lying flat on your back after the first trimester. Always clear it with your midwife if you have any complications.
A birth plan is a one-page note of your preferences, not a contract — keep it flexible. Cover where you want to give birth, pain relief you would like to try or avoid, who will be with you, positions for labour, and preferences for after birth (skin-to-skin, feeding, who cuts the cord). Share it with your midwife and birth partner in advance, and accept that plans change once labour starts. The free checklist above has a section to draft yours.