The #1 Nutrient Pregnant Women Overlook (And How to Fix It)

Pregnancy comes with new challenges, and nutrition is one of the biggest. You’re eating for two, feeling more tired than usual, and constantly trying to manage cravings. But one thing many mums-to-be overlook is protein intake—and it plays a massive role in how you feel throughout pregnancy.

Protein is essential for your baby’s growth, helps you stay full for longer, and keeps your energy levels steady. It also supports muscle repair, reduces cravings, and aids in post-pregnancy recovery.

If you’re feeling exhausted, hungry all the time, or struggling with energy crashes, chances are you’re not getting enough protein. The good news? It’s an easy fix.

How Much Protein Do You Actually Need?

Your body needs more protein than usual during pregnancy, especially in the second and third trimesters. Here’s a rough guideline:

• First trimester: ~70g per day

• Second trimester: ~80g per day

• Third trimester: ~90-100g per day

That might sound like a lot, but it’s easier to hit than you think. Just include a source of protein in every meal, and you’ll reach your target effortlessly.

Here’s how much protein is in everyday foods:

• 2 eggs – ~14g protein

• 100g chicken breast – ~31g protein

• 1 cup Greek yogurt – ~15g protein

• 150g steak – ~40g protein

Even small changes—like swapping cereal for eggs at breakfast or adding Greek yogurt to a smoothie—can make a big difference.

Best High-Protein Foods for Pregnancy

You don’t need fancy supplements to get enough protein. Whole foods are packed with the nutrients you need and are easier to digest than processed alternatives.

• Eggs – Packed with protein + brain-boosting nutrients

• Lean meats & poultry – High in iron + protein for energy

• Greek yogurt & cottage cheese – Protein + gut health support

• Lentils & beans – Plant-based protein with extra fibre

• Nuts & seeds – Great for snacking + healthy fats

The best approach? Eat protein with every meal to keep your energy stable and cravings in check.

Quick & Easy High-Protein Meals for Busy Mums-to-Be

Pregnancy is exhausting enough—the last thing you need is complicated meal planning. Simple, high-protein meals will keep you fuelled without extra stress.

Breakfast:

• Protein smoothie (banana, Greek yogurt, chia seeds)

• Egg muffins (prep ahead & grab on the go)

• Overnight oats with protein powder

Lunch & Dinner:

• Grilled chicken with roasted veggies

• High-protein wraps (turkey + avocado)

• Lentil soup with whole grain bread

Post-Pregnancy Recovery: Why Protein Still Matters

Once the baby arrives, your body still needs protein—possibly even more than before!

• Helps postpartum recovery

• Aids in muscle repair after birth

• Supports milk production

Protein isn’t just for pregnancy—it helps your body heal, keeps your energy levels up, and supports milk supply if you’re breastfeeding. Eating well after birth will make postpartum recovery easier, faster, and less stressful.

Final Thoughts: Keep It Simple & Enjoy Your Pregnancy

Eating well during pregnancy doesn’t have to be complicated. You don’t need to track every bite or stress over perfect meals. By simply including more high-protein foods, you’ll feel more energised, stay fuller for longer, and give your baby the best start in life.

Nutrition should be simple, healthy, and enjoyable. Focus on wholesome, nourishing meals that make you feel good—without overthinking it. And remember, it’s not about being perfect; it’s about making small, positive choices every day.

Wishing you a happy, healthy pregnancy filled with good food, great moments, and excitement for what’s ahead. 💛✨

If you ever need a little help with meal ideas, our 52-recipe high-protein cookbook is here for you. Simple, delicious, and designed to take the stress out of eating well.