Free Tool
Pregnancy Meal Plans
7-day meal plans for every trimester, designed to hit your protein targets with meals you will actually want to eat. Plus a trimester supplement guide.
baaby
First Trimester Meal Plan
Daily protein: 80g | Calories: 1,800-2,200 | 5 meals/day
baaby.com/tools/nutrition
Daily Protein
80g
Daily Calories
1,800-2,200
Meals Per Day
5
Monday
Plain Greek yogurt with granola, sliced banana, and a drizzle of honey
2 hard boiled eggs with everything bagel seasoning
Whole wheat wrap with sliced turkey, avocado, spinach, tomato, and mustard
Sliced apple with 2 tablespoons almond butter
Baked salmon fillet with roasted sweet potatoes and steamed broccoli
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Grocery List
Proteins
- ▢Chicken breasts and thighs
- ▢Ground turkey
- ▢Salmon fillets
- ▢Eggs (buy the 18-pack)
- ▢Greek yogurt (plain, full-fat)
- ▢Cottage cheese
- ▢Canned tuna (light, low mercury)
- ▢Deli turkey slices
- ▢Beef jerky
- ▢Protein powder (vanilla or chocolate)
- ▢Shrimp (frozen is great)
- ▢Black beans and lentils
- ▢Edamame (frozen)
- ▢String cheese
Produce
- ▢Bananas
- ▢Berries (fresh or frozen)
- ▢Avocados
- ▢Spinach and kale
- ▢Sweet potatoes
- ▢Broccoli
- ▢Bell peppers
- ▢Lemons and limes
- ▢Apples
- ▢Carrots and celery
- ▢Cucumbers
- ▢Tomatoes
Pantry
- ▢Whole grain bread
- ▢Brown rice and quinoa
- ▢Oats (steel-cut or rolled)
- ▢Whole wheat pasta
- ▢Corn tortillas
- ▢Peanut butter and almond butter
- ▢Olive oil
- ▢Chia seeds and flaxseed
- ▢Almonds and walnuts
- ▢Granola
- ▢Canned tomatoes and salsa
- ▢Honey
Supplements
Prenatal Vitamin (1 daily (with food))
Covers baseline folate, iron, B12, and other essentials. Your safety net for any gaps in diet.
DHA / Omega-3 (200-300mg DHA daily)
Critical for baby's brain and eye development. Most prenatals include too little or none.
Choline (450mg daily)
Supports baby's brain development and reduces neural tube defect risk. Only 5-10% of pregnant women get enough from diet alone.
Vitamin D (2,000-4,000 IU daily)
Supports bone development and immune function. Deficiency is extremely common, especially in northern latitudes.
Magnesium Glycinate (200-400mg daily)
Helps with leg cramps, sleep, constipation, and may reduce preeclampsia risk.
Iron (if needed) (27mg daily (more if anemic))
Blood volume increases 50% during pregnancy. Iron deficiency anemia is common and causes fatigue.
Always consult your healthcare provider before starting supplements.
Common Questions
How much protein do I need during pregnancy?
Most experts recommend 75-100g of protein per day during pregnancy, increasing as you progress. First trimester needs are around 75-80g, while third trimester needs can reach 100-120g daily. Our meal plans are designed to hit these targets with 5 meals per day.
What supplements should I take during pregnancy?
At minimum, take a quality prenatal vitamin with methylated folate, plus a DHA/omega-3 supplement. Many women also benefit from additional choline, vitamin D, magnesium, and iron. Always consult your healthcare provider before starting supplements.
Can I follow these meal plans if I have dietary restrictions?
Yes. Each meal is tagged with dietary information (dairy-free, vegetarian, gluten-free). Use the filter to highlight meals that match your needs, and swap any that do not with compatible options from other days in the plan.
How many extra calories do I need during pregnancy?
Calorie needs vary by trimester. First trimester typically needs no extra calories. Second trimester adds about 340 extra calories per day, and third trimester adds about 450 extra calories per day. Our plans scale from 1,800-2,200 in the first trimester to 2,400-2,800 in the third.
Disclaimer: These meal plans are for informational purposes only and are not a substitute for professional medical advice. Every pregnancy is different. Please consult your healthcare provider or a registered dietitian for personalized nutrition guidance, especially if you have gestational diabetes, preeclampsia, food allergies, or other medical conditions.