Protein in Pregnancy: Requirements by Trimester

How much protein do you need during pregnancy?

Protein is essential during pregnancy for building your baby's cells, muscles, and organs, as well as supporting the growth of the placenta and your increased blood volume. The UK Reference Nutrient Intake for protein increases during pregnancy, with the additional need most significant in the second and third trimesters.

As a general guide, pregnant people need about 6 grams more protein per day than usual, bringing the total to around 51 grams per day. In practice, most people in the UK already eat more than enough protein, so dramatic dietary changes are usually not necessary.

What changes by trimester?

In the first trimester, protein needs are similar to pre-pregnancy levels, as your baby is very small and growth is focused on organ formation. In the second trimester, your baby is growing more rapidly, and protein supports muscle and tissue development. In the third trimester, protein demand is at its highest, as your baby gains most of their weight and your body prepares for birth and breastfeeding.

What are the best sources of protein?

Animal sources

• Lean meat such as chicken, turkey, beef, and lamb (cook thoroughly)
• Fish, including salmon, cod, and sardines (follow NHS guidance on portions)
• Eggs with the British Lion stamp (safe to eat runny)
• Dairy products including milk, yoghurt, and cheese
• Prawns and other cooked shellfish

Plant sources

• Lentils, chickpeas, and beans (excellent and affordable)
• Tofu and tempeh
• Nuts and seeds (almonds, cashews, pumpkin seeds, chia seeds)
• Quinoa (a complete protein)
• Whole grains including oats, brown rice, and wholemeal bread
• Soy milk and other fortified plant milks
• Peanut butter and other nut butters

Easy high-protein meal ideas

• Porridge with nuts and seeds
• Eggs on wholemeal toast
• Lentil soup with crusty bread
• Greek yoghurt with fruit
• Chicken stir-fry with brown rice
• Bean chilli with rice
• Hummus with pitta and vegetables
• Cheese and crackers as a snack

Do you need protein supplements?

For most people, a balanced diet provides more than enough protein without supplements. Protein shakes and bars designed for athletes or bodybuilders are not recommended during pregnancy, as they may contain ingredients that have not been tested for safety in pregnancy.

If you are struggling to eat enough due to nausea, food aversions, or a restricted diet, speak to your midwife or ask for a referral to a dietitian who can help plan meals that meet your needs.

Special considerations for vegetarian and vegan pregnancies

Plant-based diets can provide plenty of protein, but it is important to eat a variety of protein sources to ensure you get all the essential amino acids. Combining foods like beans with rice, or hummus with pitta bread, creates complete protein profiles. Tofu, tempeh, quinoa, and soy products are excellent choices.

Sources

• NHS. Have a healthy diet in pregnancy. nhs.uk
• British Dietetic Association. Protein. bda.uk.com
• SACN. Dietary reference values for energy. gov.uk
• Tommy's. Eating well in pregnancy. tommys.org