Protein Needs During Pregnancy (And Easy Ways To Hit Them) - Including Meal Plans
Protein is important during pregnancy - learn how much you need, easy protein adds, and try the protein meal plans, including a plant-based one.
I’ve talked a lot about how we have a bit of a protein obsession, and in that, we’ve forgotten about other important nutrients, like fiber. In pregnancy, however, protein needs do go up, so it makes sense to pay a little more attention to how much protein you’re eating. It’s not something you need to obsess about, just to be mindful of.
It can be a good habit to identify both a protein and a fiber source at every meal. This is an easy way to make sure your meal is balanced without having to track.
How Much Protein Do You Need In Pregnancy?
You can estimate your protein needs based on body weight. These are general guidelines, and I do like to increase these numbers just a touch. A useful framework is:
First trimester: about 0.8 grams per kilogram of body weight per day (the same recommendation for non-pregnant people)
Second trimester: about 1.1 grams per kilogram per day
Third trimester: about 1.3 grams per kilogram per day
To calculate, divide your weight in pounds by 2.2 to get kilograms, then multiply by the target for your trimester.
Example: If you weigh 150 pounds (68 kg):
First trimester: ~54 grams/day
Second trimester: ~75 grams/day
Third trimester: ~88 grams/day
The National Academy of Medicine recommends eating about 71 grams per day during the second and third trimesters.
That’s also far below what you’ll often see online, which is typically 1 gram of protein per pound of body weight. This means a lot of people are trying to eat more in the 150-200 gram range. This is a ton of protein, which can make it really tough to get enough fiber. For most pregnant people, hitting around 70–90 grams per day is pretty doable, even for someone following more of a plant-based diet.
Easy Ways To Boost Protein
Add a slice of cheese to your scrambled eggs
Stir a scoop of Greek yogurt into oatmeal
Add beans or lentils to your entrees. Think soups, bowls, salads, or tacos
Slice baked tofu or tempeh into sandwiches or wraps
Make a smoothie with plain protein powder and nut butter
For a snack, opt for cottage cheese, edamame, roasted chickpeas, or a handful of nuts and seeds
Top yogurt, oatmeal, or cereal with hemp, chia, or pumpkin seeds
Swap regular pasta for lentil-based pasta occasionally
One-Day Protein Meal Plans
Below are two meal plans that deliver up around 100 grams of protein. One includes eggs and seafood, the other is plant-based.
Protein Meal Plan One
Breakfast: Eggs and Toast (20 grams of protein)
2 eggs scrambled. Slice of whole grain toast with 2 tbsp peanut butter
Snack (15 grams of protein)
¾ cup plain Greek yogurt with fruit
Lunch: Hummus wrap (30 grams of protein)
Large whole grain wrap, 3 tbsp hummus, greens, tomato, cucumber, slice of cheese
Snack (12 grams of protein)
1 slice whole grain toast, ¼ cup cottage cheese, ¼ avocado
Dinner: Salmon and Veggies (25 grams of protein)
3-4 oz baked salmon, roasted vegetables (broccoli, zucchini, carrots), ½-1 cup sweet potato or quinoa, olive oil, herbs, lemon
Protein Meal Plan Two (Plant-Based)
Breakfast: Tofu Scramble (25 grams of protein)
¾–1 cup firm tofu scrambled with vegetables, 1 slice whole grain toast with jam
Snack (12 grams of protein)
½ cup roasted edamame
Lunch: Mediterranean Wrap (32 grams of protein)
Whole grain wrap, 3-4 tbsp hummus, greens, cucumber, tomato, 3-4 oz tofu or tempeh
Snack (18 grams of protein)
Smoothie with soy milk, fruit, chia or hemp seeds, coconut or soy yogurt
Dinner: Bean chili (20 grams of protein)
¾ cup beans, vegetables, tomatoes, spices
Total: ~105 grams of protein
What are some easy ways you add protein into your day? Share in the comments your favorite protein-rich snack or meal.
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