Second Trimester

Second Trimester Meal Plan

This second trimester meal plan covers weeks 14 to 27, when nausea usually lifts, energy returns, and your baby's growth starts to accelerate. Calorie needs rise by about 300 a day, and protein climbs to roughly 100 grams to keep pace with new muscle, blood volume, and bone.

The meals lean into iron, calcium, and DHA, with the kind of variety that is easier to enjoy now that food tastes good again. Print the week, shop the list, and adjust portions to your hunger.

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Daily Targets for the Second Trimester

Protein

100g

per day

Calories

2,200-2,500

per day

The 7-Day Second Trimester Meal Plan

Five meals a day, with protein and calories listed for each so you can swap freely and still land near the target.

Monday

142g protein · 2,050 cal

BreakfastPower Breakfast Bowl30g · 450 cal: Scrambled eggs with black beans, avocado, salsa, and a corn tortilla
Morning SnackProtein Yogurt Parfait20g · 280 cal: Greek yogurt layered with granola, hemp seeds, and sliced strawberries
LunchGrilled Chicken Power Bowl38g · 550 cal: Chicken breast over brown rice with roasted sweet potato, kale, and tahini dressing
Afternoon SnackCottage Cheese with Nuts18g · 250 cal: Cottage cheese topped with walnuts and a drizzle of honey
DinnerSalmon and Veggie Plate36g · 520 cal: Pan-seared salmon with roasted carrots, zucchini, and wild rice

Tuesday

122g protein · 1,910 cal

BreakfastLoaded Oatmeal22g · 420 cal: Steel-cut oats with protein powder, almond butter, banana, and walnuts
Morning SnackHard Boiled Eggs and Fruit12g · 200 cal: 2 hard boiled eggs with an orange
LunchTurkey Club Wrap32g · 500 cal: Whole wheat wrap with turkey (heated until steaming), bacon, lettuce, tomato, and avocado mayo
Afternoon SnackEdamame and Almonds18g · 260 cal: Steamed edamame with a handful of roasted almonds
DinnerChicken Stir Fry38g · 530 cal: Chicken breast with broccoli, bell pepper, snap peas, and peanut sauce over jasmine rice

Wednesday

120g protein · 1,940 cal

BreakfastEgg Muffin Cups28g · 380 cal: Baked egg cups with turkey sausage, spinach, and mozzarella (make-ahead friendly)
Morning SnackPeanut Butter Banana10g · 280 cal: Banana with 2 tablespoons peanut butter and a sprinkle of chia seeds
LunchMediterranean Chickpea Bowl22g · 480 cal: Chickpeas, cucumber, tomato, red onion, feta, and tzatziki over greens
Afternoon SnackBeef Jerky and Cheese20g · 220 cal: 2 oz beef jerky with 1 oz cheddar cheese
DinnerBaked Chicken Parmesan40g · 580 cal: Breaded chicken breast with marinara, melted mozzarella, and roasted green beans

Thursday

135g protein · 1,860 cal

BreakfastSmoked Salmon Toast24g · 380 cal: Whole grain toast with cream cheese, smoked salmon, capers, and everything seasoning
Morning SnackProtein Smoothie25g · 300 cal: Chocolate protein powder with frozen banana, spinach, and oat milk
LunchAsian Chicken Lettuce Wraps34g · 380 cal: Ground chicken with water chestnuts, hoisin sauce, and peanuts in butter lettuce cups
Afternoon SnackGreek Yogurt Dip12g · 200 cal: Greek yogurt mixed with ranch seasoning, served with veggies and pita
DinnerGrilled Steak and Potatoes40g · 600 cal: Grilled sirloin with roasted baby potatoes and steamed asparagus

Friday

128g protein · 1,890 cal

BreakfastBreakfast Burrito30g · 480 cal: Scrambled eggs, black beans, cheese, and salsa in a flour tortilla
Morning SnackTuna on Crackers18g · 240 cal: Canned tuna mixed with lemon and olive oil on whole grain crackers
LunchLentil and Sausage Soup28g · 450 cal: Hearty lentil soup with turkey sausage, carrots, and crusty bread
Afternoon SnackChocolate Protein Bites14g · 200 cal: Homemade energy bites with oats, protein powder, peanut butter, and chocolate chips
DinnerHerb Roasted Chicken38g · 520 cal: Roasted chicken breast with garlic mashed potatoes and steamed green beans

Saturday

116g protein · 1,870 cal

BreakfastProtein French Toast26g · 420 cal: Whole grain bread dipped in egg and protein powder batter, topped with berries
Morning SnackString Cheese and Turkey16g · 180 cal: 2 string cheese sticks with 3 slices deli turkey, heated until steaming
LunchShrimp Taco Bowl30g · 480 cal: Grilled shrimp with cilantro lime rice, black beans, corn, and mango salsa
Afternoon SnackMixed Nuts and Dark Chocolate8g · 250 cal: Almonds, cashews, and a few squares of dark chocolate
DinnerTurkey Burger36g · 540 cal: Turkey patty with sweet potato fries, side salad, and avocado

Sunday

112g protein · 1,780 cal

BreakfastChia Pudding Power Bowl20g · 380 cal: Chia seeds soaked in protein-enriched milk with coconut, almonds, and mango
Morning SnackEgg Salad Lettuce Cups16g · 200 cal: 2 eggs mashed with Greek yogurt, mustard, and dill in lettuce cups
LunchChicken Tortilla Soup30g · 420 cal: Shredded chicken with beans, corn, tomatoes, topped with tortilla strips and avocado
Afternoon SnackApple and Cheese8g · 200 cal: Sliced apple with 1 oz sharp cheddar cheese
DinnerPesto Salmon Pasta38g · 580 cal: Baked salmon flaked over whole wheat penne with basil pesto and cherry tomatoes

Supplements for the Second Trimester

Talk to your provider before starting anything new. These are the supplements most often recommended for this phase.

Prenatal Vitamin
1 daily (with food)
Covers baseline folate, iron, B12, and other essentials. Your safety net for any gaps in diet.
When: All trimesters, ideally starting before conception
DHA / Omega-3
200-300mg DHA daily
Critical for baby's brain and eye development. Most prenatals include too little or none.
When: All trimesters, especially 2nd and 3rd
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.
When: All trimesters
Vitamin D
2,000-4,000 IU daily
Supports bone development and immune function. Deficiency is extremely common, especially in northern latitudes.
When: All trimesters
Magnesium Glycinate
200-400mg daily
Helps with leg cramps, sleep, constipation, and may reduce preeclampsia risk.
When: All trimesters, especially helpful in 2nd and 3rd
Iron (if needed)
27mg daily (more if anemic)
Blood volume increases 50% during pregnancy. Iron deficiency anemia is common and causes fatigue.
When: All trimesters, test levels around 28 weeks

Second Trimester Meal Plan Questions

How many extra calories do I need in the second trimester?

About 300 more per day than before pregnancy, which lands most people between 2,200 and 2,500 calories. That is roughly an extra snack with protein, not a second dinner.

What nutrients matter most in the second trimester?

Iron, as your blood volume expands. Calcium and vitamin D for your baby's skeleton. DHA for brain and eye development. And protein, which most people fall short on. This plan works all four into every day.

Can I eat fish during the second trimester?

Yes, and it is encouraged. Two to three servings a week of low-mercury fish such as salmon, sardines, cod, and trout provide DHA and protein. Skip high-mercury fish like swordfish, king mackerel, and bigeye tuna.

Meal Plans for Every Phase

Disclaimer: This meal plan is for informational purposes only and is not a substitute for professional medical advice. Please consult your healthcare provider or a registered dietitian for personalized guidance, especially if you have PCOS, gestational diabetes, thyroid conditions, or food allergies.

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