Third Trimester

Third Trimester Meal Plan

This third trimester meal plan covers weeks 28 to 40, when your baby gains most of their birth weight and your stomach has the least room to work with. Protein reaches its highest target of pregnancy at around 120 grams a day, so the meals are dense, and the snacks do real work.

Smaller, more frequent meals help with heartburn and fullness. Fiber and fluids keep things moving. And a few extra dates, eggs, and iron-rich dinners in these weeks set you up for labor and the recovery that follows.

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Daily Targets for the Third Trimester

Protein

120g

per day

Calories

2,400-2,800

per day

The 7-Day Third 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

160g protein · 2,060 cal

BreakfastTriple Egg Scramble32g · 450 cal: 3 eggs with turkey sausage, spinach, cheese, and whole grain toast
Morning SnackProtein Shake30g · 320 cal: Protein powder with banana, peanut butter, and whole milk
LunchChicken and Quinoa Bowl40g · 550 cal: Grilled chicken with quinoa, black beans, roasted corn, avocado, and lime crema
Afternoon SnackCottage Cheese and Berries20g · 220 cal: 1 cup cottage cheese with mixed berries and a sprinkle of flaxseed
DinnerBeef and Broccoli38g · 520 cal: Sliced flank steak with broccoli in garlic sauce over brown rice

Tuesday

150g protein · 2,060 cal

BreakfastLoaded Protein Smoothie40g · 480 cal: 2 scoops protein powder, Greek yogurt, frozen berries, spinach, flaxseed, and oat milk
Morning SnackTurkey and Hummus Roll18g · 220 cal: Turkey slices, heated until steaming, spread with hummus and rolled with cucumber strips
LunchSalmon Poke Bowl36g · 520 cal: Cooked salmon over sushi rice with edamame, cucumber, avocado, and soy ginger dressing
Afternoon SnackGreek Yogurt and Granola18g · 280 cal: Full-fat Greek yogurt with crunchy granola and a drizzle of honey
DinnerChicken Fajita Plate38g · 560 cal: Grilled chicken with peppers and onions, black beans, rice, and guacamole

Wednesday

142g protein · 2,070 cal

BreakfastBreakfast Quesadilla30g · 450 cal: Flour tortilla with scrambled eggs, black beans, cheese, and salsa
Morning SnackBeef Jerky and Almonds22g · 280 cal: 3 oz beef jerky with a handful of almonds
LunchChicken Shawarma Bowl38g · 540 cal: Spiced chicken thigh over rice with hummus, pickled onions, and tahini
Afternoon SnackChocolate Milk16g · 280 cal: Glass of whole chocolate milk (surprisingly great recovery/protein drink)
DinnerBaked Meatloaf36g · 520 cal: Turkey and beef meatloaf with mashed sweet potatoes and green beans

Thursday

144g protein · 1,960 cal

BreakfastEgg and Sausage Plate34g · 460 cal: 3 eggs any style with 2 chicken sausage links, fruit, and toast
Morning SnackProtein Oat Bites16g · 240 cal: No-bake bites with oats, protein powder, peanut butter, honey, and chocolate chips
LunchBBQ Chicken Salad38g · 500 cal: Chopped grilled chicken with romaine, black beans, corn, cheese, and BBQ ranch
Afternoon SnackEdamame and Cheese22g · 280 cal: Steamed edamame with a serving of cheddar cubes
DinnerGarlic Butter Shrimp34g · 480 cal: Sauteed shrimp in garlic butter with linguine and roasted zucchini

Friday

142g protein · 2,030 cal

BreakfastSavory Oat Bowl28g · 420 cal: Steel-cut oats topped with a fried egg, cheddar, turkey bacon, and hot sauce
Morning SnackTuna Stuffed Avocado22g · 300 cal: Half an avocado filled with tuna salad and everything seasoning
LunchChicken Pesto Panini36g · 520 cal: Grilled chicken with pesto, mozzarella, and roasted red peppers on sourdough
Afternoon SnackProtein Ice Cream20g · 250 cal: Blended frozen banana with protein powder and a swirl of peanut butter
DinnerLamb and Lentil Stew36g · 540 cal: Slow-cooked lamb with lentils, root vegetables, and fresh herbs

Saturday

140g protein · 1,890 cal

BreakfastProtein Pancake Stack32g · 450 cal: 3 protein pancakes with Greek yogurt topping, berries, and a drizzle of maple syrup
Morning SnackSmoked Salmon Bites18g · 200 cal: Cucumber rounds topped with cream cheese and smoked salmon
LunchSteak Salad40g · 480 cal: Sliced grilled steak over mixed greens with blue cheese, walnuts, and balsamic
Afternoon SnackPeanut Butter Celery12g · 200 cal: Celery sticks filled with peanut butter and topped with raisins
DinnerChicken Tikka Masala38g · 560 cal: Chicken in creamy tomato-spiced sauce with basmati rice and naan

Sunday

148g protein · 2,170 cal

BreakfastHuevos Rancheros28g · 480 cal: 2 eggs over corn tortillas with black beans, salsa, avocado, and queso fresco
Morning SnackGreek Yogurt Protein Bowl28g · 350 cal: Greek yogurt with protein granola, hemp seeds, and sliced almonds
LunchGrilled Chicken Caesar38g · 500 cal: Double chicken Caesar salad with parmesan, croutons, and a hard boiled egg
Afternoon SnackCheese Quesadilla14g · 280 cal: Quick cheese quesadilla with a side of salsa and Greek yogurt for dipping
DinnerTeriyaki Salmon Bowl40g · 560 cal: Glazed salmon over sticky rice with steamed bok choy and pickled ginger

Supplements for the Third 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

Third Trimester Meal Plan Questions

How much should I eat in the third trimester?

Roughly 2,400 to 2,800 calories and 100 to 120 grams of protein a day, split into five or six smaller meals. A crowded stomach means big plates lead to heartburn, so this plan spreads the day's food across breakfast, two snacks, lunch, and dinner.

What foods help prepare for labor?

Dates from about week 36 are the most studied. Beyond that, iron-rich meals to build stores before blood loss, protein for tissue repair, and plenty of fluids and fiber to keep digestion comfortable in the final weeks.

What helps with heartburn in the third trimester?

Smaller meals, eating slowly, and staying upright for an hour after you eat. Limit spicy, fried, and acidic foods late in the day, and keep a protein snack rather than a large dinner close to bedtime.

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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