Protein is a key player in prenatal nutrition—it’s literally the building block for your growing baby and everything happening in your body during pregnancy. But between nausea, food aversions, and just not knowing how much you actually need, many expecting mothers don’t get enough.
In this guide, I’ll break down why protein is so important, how much you really need for a healthy pregnancy, and simple ways to hit your protein goals—without stressing or counting every gram.
What Is Protein?
Protein is one of the three macronutrients your body needs to function. It helps build and repair tissues, supports your immune system, and plays a key role in making enzymes and hormones.
Proteins are made up of amino acids, some of which are especially important during pregnancy. There are 20 amino acids in total—foods that contain all of them are called ‘complete proteins,’ while those missing some are known as ‘incomplete proteins.’
When you eat protein, your body breaks it down into amino acids and repurposes them to build new proteins or perform other essential functions—kind of like a recycling system!
I won’t dive too deep into individual amino acids here, but if you’re curious about which ones matter most during pregnancy, Lily Nichols has a great breakdown in this blog post.
Why is Protein Important for Pregnancy?
Protein is essential during pregnancy because it helps both you and your baby grow and stay healthy. Your body is working overtime to support your baby’s development, and protein plays a major role in making that happen.
Eating a variety of protein-rich foods ensures you’re not only getting enough protein but also the nutrients your body needs to support a healthy pregnancy.
Protein’s Benefits for Mom
- Helps your body adjust to pregnancy changes, like increased blood volume
- Supports muscle strength as your body grows and carries extra weight
- Keeps your immune system strong to fight off illness
- Aids in hormone production to support a healthy pregnancy
- Repairs and maintains tissues, including skin and muscles
- Helps stabilize blood sugar levels, reducing the risk of gestational diabetes
Protein’s Benefits for Baby
- Builds muscles, organs, and tissues for healthy growth
- Supports brain development and cognitive function
- Helps form enzymes and hormones needed for proper body function
- Strengthens the immune system to fight infections after birth
- Supports placenta growth, ensuring baby gets enough nutrients
Protein Foods Also Provide Key Vitamins & Minerals
In addition to protein, many high-protein foods are packed with important vitamins and minerals that support a healthy pregnancy. Some key examples include:
- Iron (found in meat, poultry, and beans) – Supports oxygen transport and prevents anemia
- Zinc (found in beef, nuts, and dairy) – Helps with immune function and cell growth
- Choline (found in eggs and meat) – Essential for baby’s brain development
- Calcium (found in dairy, tofu, and leafy greens) – Supports strong bones for mom and baby
- B vitamins (found in meat, eggs, and legumes) – Help with energy production and cell growth
Eating a variety of protein-rich foods ensures you’re not only getting enough protein but also the essential nutrients your body needs for a healthy pregnancy.
How Much Protein Do You Need During Pregnancy?
Most conventional prenatal nutrition guidelines suggest pregnant women need about 70 grams of protein per day, but newer research shows that you may need much more.
A 2015 study, Protein Requirements of Healthy Pregnant Women during Early and Late Gestation Are Higher than Current Recommendations, found that protein needs increase significantly as pregnancy progresses—much more than we once thought.
Here’s what researchers found:
- In early pregnancy, you need about 39% more protein than older guidelines suggested.
- In late pregnancy, you need about 73% more protein than older guidelines suggested.
How Much Protein Does That Mean for You?
Your protein needs are based on your weight. According to this study, pregnant women need:
- 1.22 grams of protein per kilogram of body weight in early pregnancy.
- 1.52 grams of protein per kilogram of body weight in late pregnancy.
Here’s what that looks like in real life:
- If you weigh 150 pounds (68 kg) → You need about 83g/day in early pregnancy and 103g/day in late pregnancy.
- If you weigh 170 pounds (77 kg) → You need about 94g/day in early pregnancy and 117g/day in late pregnancy.
This means you may need to eat more protein than you think to fully support your baby’s growth and your own health during pregnancy.
From these more recent findings (and others like them), I typically recommend aiming for around 100 grams of protein per day during pregnancy.
Signs You’re Not Consuming Enough Protein
Not eating enough protein during pregnancy can leave you feeling drained, hungry, and struggling with cravings. Here are some signs that you might need to increase your protein intake:
1. Blood Sugar Drops & Energy Crashes
If you feel shaky, lightheaded, or exhausted between meals, it could be a sign that your blood sugar is fluctuating too much. Protein helps stabilize blood sugar levels by slowing down the absorption of carbohydrates.
Without enough protein, you might experience quick energy spikes followed by crashes, leading to fatigue and brain fog.
2. Intense Sugar Cravings
Do you find yourself constantly craving sweets? A diet low in protein can lead to unstable blood sugar levels, which often triggers strong sugar cravings as your body looks for a quick energy source.
While some pregnancy cravings are normal, if you feel like you’re constantly craving sugar, it may be a sign that you need to focus on adding in more protein. For more information on sweet cravings during pregnancy, check out this post.
3. Constant Hunger but Never Feeling Satisfied
If you eat a meal but feel hungry again shortly after, your meals might be too low in protein. Protein is the most satiating macronutrient, meaning it keeps you full for longer. Without enough, you might find yourself constantly snacking yet never feeling truly satisfied.
4. Muscle Weakness or Slow Recovery
Protein is essential for maintaining muscle strength and repair, especially as your body changes during pregnancy. If you feel weak, sore for longer than usual, or notice a loss in muscle tone, you might not be eating enough protein to support your body’s needs.
5. Swelling (Edema) & Fluid Retention
Protein helps balance fluids in your body—without enough, excess fluid can build up, leading to swelling in your hands, feet, or face.
While some swelling is normal during pregnancy, severe or persistent swelling may indicate a lack of protein in the diet. Always consult your healthcare provider if you’re concerned about swelling!
6. Poor Immune Function & Getting Sick More Often
Protein plays a key role in immune function and wound healing. If you find yourself getting sick frequently, taking longer to recover, or feeling generally run-down, it may be a sign that your protein intake is too low.
What Foods Have Protein?
You can find protein in many different foods, including:
- Meat & Poultry – Beef, chicken, turkey, pork
- Fish & Seafood – Salmon, tuna (in moderation), shrimp, cod
- Eggs – A great source of protein and choline for brain development
- Dairy – Greek yogurt, cottage cheese, milk, cheese
- Legumes – Lentils, chickpeas, black beans, kidney beans
- Nuts & Seeds – Almonds, walnuts, chia seeds, flaxseeds, hemp seeds
- Whole Grains – Quinoa, oats, whole wheat bread
Animal vs. Plant Proteins
Both animal and plant-based proteins can help you meet your protein needs, but they provide different benefits.
Animal proteins (meat, eggs, dairy, fish) contain all the essential amino acids your body needs. They’re also rich in key nutrients like heme iron, vitamin B12, and choline, which support your baby’s brain development and help prevent anemia.
Your body absorbs these nutrients much more easily from animal foods than from plant sources.
Plant proteins (beans, lentils, nuts, seeds) provide fiber, antioxidants, and non-heme iron (the plant-based form of iron).
However, plant proteins lack some essential amino acids, and the iron they contain is harder for your body to absorb. To get enough, you’ll need to eat a variety of plant proteins throughout the day and be mindful of other key nutrients.
Why I Recommend an Omnivorous Diet During Pregnancy
You can meet your protein needs on a vegetarian or vegan diet with careful planning. But eating both animal and plant proteins makes it much easier to get the nutrients your body needs during pregnancy.
Animal proteins are complete proteins and are found in larger amounts, and micronutrients tend to be more bioavailable, so the body can utilize them more easily.
For this reason, I typically recommend including animal products in your diet during pregnancy. Even if you don’t eat meat, eggs and dairy can be excellent sources of protein and essential nutrients.
How to Eat Enough Protein During Pregnancy
Getting enough protein during pregnancy is easier when you spread it throughout the day. With a few small tweaks to your meals and snacks, you can hit your protein goals without much extra effort.
Aim for 20-30g of Protein Per Meal
Try to include at least 20-30 grams of protein in each meal to support your baby’s growth and keep you feeling full and energized. Prioritize protein-rich foods like eggs, dairy, meat, fish, poultry, and legumes at every meal.
Include 10g of Protein in Your Snacks
Snacking on protein-rich foods helps stabilize blood sugar and prevent energy crashes. Choose snacks with at least 10 grams of protein to keep you satisfied between meals (see list below for ideas).
Always Include Protein at Meals and Snacks
Protein is key for balancing blood sugar, supporting muscle growth, and keeping cravings in check. Make it a habit to pair protein with healthy fats and fiber for a well-rounded meal or snack.
Add Collagen or a High-Quality Protein Drink
Collagen powder is an easy way to boost protein intake without changing the taste of your drinks. It dissolves well in smoothies, coffee, or tea, making it a simple addition to your routine. Wondering about its safety or how to incorporate it? You can read my deep dive on collagen here!
A high-quality protein shake can also be a great option, especially if you’re dealing with nausea or a low appetite. If you’re looking for a safe and effective protein powder, check out my guide on the best pregnancy protein drinks.
Eat Protein First at Meals
Starting your meal with protein can help regulate blood sugar levels and prevent spikes, which is especially important if you have gestational diabetes or are prone to blood sugar fluctuations. Try eating your protein source before moving on to carbohydrates for better blood sugar control.
By consistently including protein throughout the day, you’ll give your body the nutrients it needs to support a healthy pregnancy—without stress or overcomplication.
Easy Meal Ideas to Meet Your Protein Needs
Reaching your daily protein goal doesn’t have to be complicated. Here are some simple, pregnancy-friendly meal and snack ideas to help you get enough protein throughout the day.
Breakfast Ideas
- Scrambled eggs with cheese + whole wheat toast (25g protein)
- Greek yogurt with nuts and berries (20g protein)
- Protein smoothie* with milk, banana, peanut butter, and chia seeds (25g protein)
- Cottage cheese with sliced peaches and granola (20g protein)
Lunch Ideas
- Grilled chicken salad with avocado and feta (35g protein)
- Tuna or salmon salad sandwich on whole grain bread (30g protein)
- Lentil soup with a side of whole wheat pita (25g protein)
- Egg and cheese omelet with sautéed spinach (28g protein)
Dinner Ideas
- Baked salmon with quinoa and roasted vegetables (40g protein)
- Beef stir-fry with rice and broccoli (35g protein)
- Turkey and black bean tacos with cheese and avocado (30g protein)
- Baked tofu with stir-fried veggies and brown rice (28g protein)
Snack Ideas
- Two hard-boiled eggs with hummus (15g protein)
- String cheese and almonds (12g protein)
- Pregnancy-safe meat stick or jerky (6-10g protein)
- Apple & greek yogurt (15g protein)
*For information on what to look for in a protein powder for pregnancy, look here!
By including protein-rich foods at every meal and snack, you’ll have an easier time reaching your daily needs and keeping both you and your baby well-nourished.
Healthy Desserts with Protein
Desserts can also be a delicious and healthy way to boost your protein intake during pregnancy! By using ingredients like Greek yogurt, cottage cheese, eggs, and nuts, you can create treats that satisfy your cravings while supporting your protein needs.
Here are two of my favorite high-protein dessert recipes:
High-Protein Cheesecake
This cheesecake is made with cottage cheese and eggs, giving it a rich, creamy texture while packing a punch of protein.
Ingredients:
- 1 ½ cups low-fat cottage cheese
- 2 eggs
- ¼ cup maple syrup
- 1 teaspoon vanilla extract
- 1 cup Greek yogurt
- ½ cup almond flour or crushed graham crackers (for crust)
Instructions:
- Preheat oven to 325°F (163°C).
- Blend cottage cheese, eggs, maple syrup, and vanilla extract until smooth.
- Stir in Greek yogurt until well combined.
- Pour mixture into a pie pan lined with the almond flour crust.
- Bake for 35-40 minutes, or until set and golden.
- Let cool before serving.
This cheesecake can give you up to 25g of protein per slice, depending on portion size.
High-Protein Chocolate Mousse
This mousse is made with Greek yogurt, making it smooth and rich while boosting your protein intake.
Ingredients:
- 1 cup Greek yogurt (full-fat or low-fat)
- 2 tablespoons cocoa powder
- 2 tablespoons maple syrup or honey
- ½ teaspoon vanilla extract
- 1 tablespoon peanut butter (optional)
Instructions:
- In a blender or mixing bowl, combine Greek yogurt, cocoa powder, maple syrup, and vanilla extract.
- Blend until smooth and creamy.
- Add peanut butter if you like, and blend again.
- Chill for at least 1 hour before serving.
- Garnish with shaved chocolate or berries for extra flavor.
This mousse has around 15g of protein per serving, making it a perfect post-meal treat!
These healthy desserts not only satisfy your sweet tooth but also help you reach your protein goals. Plus, if you’re managing gestational diabetes, these options are low in added sugar and packed with nutrients. For more blood sugar-friendly dessert ideas, check out my gestational diabetes dessert blog.
Key Takeaways
- Protein is essential during pregnancy – It supports your baby’s growth, helps your body adapt to pregnancy changes, and provides key nutrients for both of you.
- Most women need more protein than standard guidelines suggest – Research shows protein needs increase significantly as pregnancy progresses. Aiming for around 100g per day is a good target for most.
- Signs of low protein intake – Blood sugar crashes, intense sugar cravings, constant hunger, muscle weakness, swelling, and frequent illness can all indicate you need more protein.
- Prioritize protein at meals and snacks – Aim for 20-30g per meal and at least 10g per snack to keep energy stable and cravings in check.
- Include a variety of protein sources – Animal proteins like meat, eggs, and dairy provide complete amino acids, while plant proteins like beans, nuts, and whole grains add fiber and nutrients.
- Simple strategies to increase protein intake – Eat protein first at meals, include high-protein snacks, try collagen or a quality protein powder, and incorporate protein-rich desserts.
- Protein-rich foods also provide key vitamins and minerals – Nutrients like iron, choline, zinc, and B vitamins are crucial for a healthy pregnancy and are found in many high-protein foods.
FAQs About Protein During Pregnancy
How much protein do I need during pregnancy?
Your protein needs increase as pregnancy progresses. Research suggests aiming for 1.22g per kg of body weight in early pregnancy and 1.52g per kg in late pregnancy. A general target is around 100g of protein per day for most women.
What are the best high-protein foods for pregnancy?
Great protein sources include eggs, dairy, meat, poultry, fish, tofu, legumes, nuts, seeds, and whole grains. Eating a mix of animal and plant-based proteins ensures you get essential amino acids and key nutrients.
How can I increase my protein intake if I have nausea?
If nausea makes eating difficult, try protein-rich smoothies, Greek yogurt, cheese, eggs, or collagen powder in drinks. Small, frequent meals with easy-to-digest proteins can help.
Should I eat protein with every meal and snack?
Yes! Spreading protein intake throughout the day (20-30g per meal and at least 10g per snack) helps balance blood sugar, maintain energy, and support baby’s growth.
Can I use protein powder during pregnancy?
Yes, but choose a high-quality, pregnancy-safe protein powder without artificial additives. Collagen powder and protein shakes can be an easy way to supplement if needed.
Does eating protein first help with blood sugar?
Yes! Eating protein before carbs can help regulate blood sugar levels and prevent spikes, which is especially helpful if you’re managing gestational diabetes.
Is whey protein safe during pregnancy?
Yes, whey protein is generally safe if it comes from a high-quality source without artificial sweeteners or additives. It’s an easy way to boost protein intake, especially if you’re struggling with appetite or food aversions. Always check with your healthcare provider before adding supplements.