Trimester by Trimester Pregnancy Checklist

Trimester by Trimester Pregnancy Checklist

Becoming pregnant is an exciting and sometimes an overwhelming journey.

To help you feel calm and organised, we’ve created these trimester-by-trimester pregnancy checklists.

Each list is evidence-based, aligned with the Australian Pregnancy Care Guidelines (Department of Health, 2021) and RANZCOG recommendations, making it practical for you and saving you the hassle as you may have a full plate!

Trimester 1 Checklist (Weeks 1–13)

Medical Appointments

  1. Missed your period? Take a home pregnancy test
  2. Book your first GP appointment to confirm pregnancy with a blood test
  3. If you don't have private health insurance, ask your GP for a referral to an obstetrician, public hospital, or midwife program
  4. Schedule early full blood tests and dating ultrasound (usually 6–8 weeks)
  5. Discuss prenatal screening options for chromosomal conditions (combined first-trimester screening or NIPT)
  6. Start pregnancy vitamins with folic acid (400–500 mcg daily) and iodine (150 mcg daily) — both recommended by the Australian Government
  7. Consider the flu vaccine (safe in all trimesters — protects mum + baby) where it's especially ideal in late Autumn / early Winter. It's free for pregnant women and can be booked at your GP or pharmacy

Health & Lifestyle

  1. Quit smoking, alcohol, and limit caffeine (≤200mg daily, ~1 espresso)
  2. Eat a balanced diet with folate-rich foods (leafy greens, legumes, fortified cereals)
  3. Avoid high-risk foods (soft cheeses, deli meats, pre-prepared salads, raw seafood) to reduce risk of listeria. Wash fruit + veg thoroughly
  4. Stay active with gentle exercise (walking, swimming, yoga)
  5. Aim for 7–9 hours of sleep and rest when fatigued

Wellbeing

  1. Begin a pregnancy journal to track symptoms, emotions, and milestones
  2. If experiencing morning sickness symptoms, eat small, frequent meals to ease nausea
  3. Share news with partner or trusted loved ones when ready
  4. Review finances and start budgeting for baby essentials
  5. Explore support networks like PANDA (Perinatal Anxiety & Depression Australia)

Trimester 2 Checklist (Weeks 14–27)

Medical Appointments

  1. Book your 18–20 week morphology anatomy scan (checks baby’s growth and development)
  2. Attend routine antenatal check-ups every 4–6 weeks
  3. Get a referral to do the Glucose Tolerance Test (GTT): 24–28 weeks to check for gestational diabetes
  4. Visit your pharmacy to get the free whooping cough vaccine: 20–32 weeks (best around 20)
  5. If Rh negative, schedule your anti-D injection (around 28 weeks)

Health & Lifestyle

  1. Continue prenatal vitamins. Ask your GP if you need extra iron or vitamin D
  2. Maintain healthy weight gain (average 0.5 kg/week in 2nd trimester)
  3. Stay hydrated (2–2.5L/day)
  4. Keep up safe exercise: prenatal yoga, Pilates, walking or swimming
  5. Sleep on your side from 20 weeks — reduces stillbirth risk 

Wellbeing

  1. Start attending antenatal classes (many hospitals offer free programs)
  2. Take bump photos to celebrate body changes
  3. Invest in a supportive maternity bra and pregnancy pillow for comfort
  4. Explore relaxation techniques like hypnobirthing, meditation, or deep breathing

Planning Ahead

  1. Enrol in antenatal or birth education classes
  2. Draft your birth preferences
  3. Arrange childcare for older children

  4. Discuss workplace entitlements and plan your maternity leave (check Fair Work Ombudsman rules for Australia). Notify your employer + lodge maternity leave

Trimester 3 Checklist (Weeks 28–40)

Medical Appointments

  1. Antenatal visits every 2–3 weeks (weekly after 36 weeks)
  2. Receive your second anti-D injection (if Rh negative)
  3. Group B Strep (GBS) test: usually done between 35–37 weeks
  4. RSV vaccine: recommended between 28–36 weeks (protects baby post-birth).
  5. Confirm your birth preferences with your care team

Health & Lifestyle

  1. Keep up prenatal vitamins and iron if needed
  2. Practice pelvic floor strengthening and breathing exercises. 
  3. Eat iron-rich meals to prepare for labour
  4. Rest and nap when possible to conserve energy
  5. Ease your thoughts and anxiety with journaling, meditation, and bonding rituals

Wellbeing & Preparation

  1. Pack your hospital bag (mum + baby essentials)
  2. Set visitor boundaries with your partner
  3. Install and check your baby car seat (must comply with Australian safety standards)
  4. Wash baby clothes, prepare cot/bassinet
  5. Prepare freezer meals and consider confinement meals for postpartum recovery
  6. Finalise postpartum support plan (help with meals, cleaning, childcare)
  7. Arrange care for older children (school runs, sleepovers, babysitters)
  8. Discuss household logistics with your partner (visitors, housework, shared night duties)
  9. Write a letter to your baby — bonding and emotional preparation

We know it can be overwhelming so we hope these checklists can help you feel more organised and empowered. 

Still feeling overwhelmed?

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Cited Research & References

  1. Australian Government Department of Health (2021). Clinical Practice Guidelines: Pregnancy Care.
  2. RANZCOG. Antenatal Care Recommendations.
  3. Nutrition Australia. Healthy Eating During Pregnancy.
  4. National Centre for Immunisation Research & Surveillance (NCIRS, 2023). Pertussis, Influenza, and RSV Vaccination in Pregnancy.
  5. Fair Work Ombudsman (Australia). Parental Leave Entitlements.
  6. Stillbirth CRE. Sleep on Side Campaign (Stillbirth Centre of Research Excellence, 2018).

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→ Download your free guide: Pregnancy Checklist by Trimester

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