How to Get Enough Protein During Pregnancy: 5 Easy Tips
Protein is a pregnancy superpower, but getting enough can feel tricky. If you’re not sure how to hit your protein goals, I’ve got you covered with easy, tasty ways to sneak more into your diet—whether you’re a steak lover or not! Let’s make sure you and your baby are both getting what you need.
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Did you know that the word protein comes from the Greek word “proteios” which means “primary” or “of first rank”? It’s no surprise, then, that protein is one of the top nutritional priorities for pregnant women.
The average non-pregnant woman needs about 50 grams of protein per day. But when you’re growing a human, you’ll need around 100 grams—double that amount!
That’s a lot of protein.
Before I got pregnant, I wasn’t too focused on how much protein I was eating. Meat wasn’t really my thing, and I wasn’t paying attention to my intake. But once I learned how crucial protein was during pregnancy, I realized I had to get more serious about it.
At first, hitting my 80-gram target (the minimum on The Brewer Diet, which I followed) felt challenging. But over time, I figured out how to sneak protein into my diet in ways I actually enjoyed.
Maybe you’re a steak lover, and hitting 80 grams sounds like no biggie. Or maybe you’re like me and could use a little help along the way. Either way, I’ve got you covered!
(Note: Protein needs can vary depending on things like activity level, pre-pregnancy weight, and which trimester you’re in. Read more here for the nitty-gritty.)
Why Pregnant Women Need Protein
Proteins (and the amino acids that make them up) are the building blocks of life. Every person needs protein to create new cells and help repair the body. But when you’re pregnant, you’re not just taking care of yourself—you’re building a baby. So you’re going to need even more protein than usual.
In addition to helping your baby’s body grow, protein is key for preventing complications like preeclampsia. It helps your body produce a protein called albumin, which keeps fluid in your bloodstream and supports healthy blood volume throughout pregnancy.
For a deeper dive into why blood volume matters, check out my blog post here.
5 Ways to Add More Protein to Your Diet
Now that you know why protein is so essential, let’s get practical! Here are my top 5 ways to make sure you’re hitting those protein goals while pregnant.
1. Add Meat
If you’re eating meat, adding it to your meals is the quickest way to rack up protein.
For example:
- An 8-ounce steak has 50 grams of protein
- A 3-ounce chicken breast (about the size of your palm) gives you 30 grams
- A 3-ounce piece of salmon has about 20 grams
Now, I get it—this might not work for everyone, especially if you follow a vegan or vegetarian diet. There’s a lot of research supporting plant-based eating, and I’m all for filling my plate with veggies.
But I also eat animal products regularly. Why? Because they provide essential nutrients that are harder to get from plants.
That said, this is a very personal choice, so do what feels right for you.
But if you’re interested, check out the work of Lily Nichols, a registered dietitian and author of Real Food for Pregnancy, or Dr. Michael Greger, author of How Not to Die. They both offer great perspectives on this.
If you’re in the meat-eating camp, you can add it to casseroles, soups, sandwiches, salads, and more—or just have a nice steak for dinner!
2. Include More Dairy
Okay, I love milk. But I didn’t realize just how much protein is packed into a glass of it. One glass of 2% milk has 8 grams of protein!
Dairy is awesome because it comes in so many forms—yes, even ice cream! (A little protein boost with your dessert? Yes, please!)
If you’re into cottage cheese (or even if you’re not), half a cup packs in 13 grams of protein. That’s not too shabby.
Here are some other ways to sneak in protein with dairy:
- Greek yogurt (not that Yoplait stuff; that’s high in sugar and low in protein)
- Cottage cheese with granola and fresh fruit
- Sharp cheddar cubes with cashews and cranberries (cheese + nuts is a double whammy!)
- My personal favorite: chocolate chip cookies + milk
Oh, and for a sweet homemade treat, try “nice cream.” Just blend frozen bananas, milk, and vanilla. So good.
3. Eat Eggs
Eggs are a protein powerhouse! One egg has 6 grams of protein, plus healthy fats and nutrients like choline. They’re an easy way to boost your protein intake.
Eggs are traditionally a breakfast food but can be great in other meals as well. Here are some of my favorite ways to eat eggs:
- English Muffin Breakfast Sandwich with ham, egg, and cheese
- Egg-in-the-Hole Toast (don’t be afraid to cook it in butter—fats are important!)
- Cheese Quiche, if you’re feeling fancy
- Chef Salad with scrambled eggs, black beans, and cheese
- Egg Quesadilla (basically the same as the salad but everything inside a tortilla)
- Egg Ramen (skip the flavor packet and try brown rice ramen)
4. Snack on Nuts
Nuts are an easy on-the-go snack and can boost your protein count nicely. Most nuts have about 6 grams of protein per one ¼ cup serving. If you’re looking for the highest protein count, go for peanuts or almonds.
You can eat nuts raw, salted, in a granola bar, or as nut butter. They even make good dairy-free sauces and veggie dips.
You can snack on them raw, or mix them into granola bars or smoothies. Nut butter is also a great way to add protein—spread it on toast, dip fruit in it, or mix it into your smoothie.
And if you’re a Costco shopper, check out their Mixed Nut Butter—it’s delicious.
5. Don’t Forget Grains, Seeds, and Beans
Meat and dairy aren’t the only places you can get protein. Other food groups can help, too. Beans, grains, and seeds are all excellent sources.
- Pinto, black, and garbanzo beans have about 8 grams of protein per half cup
- Quinoa has 8 grams of protein per cup (plus, it’s one of the few plant-based proteins that’s “complete”)
- Lentils are packed with 18 grams of protein per cup
- Oats, brown rice, and whole wheat products all add a little extra protein to your meals.
You can get creative with beans in chili, soups, salads, and veggie dips. Whole grains are easy to incorporate into your meals, and seeds can top off smoothies or salads.
Here are some of my favorite plant-based protein meals:
- Lentil Curry
- Mediterranean Quinoa Bowls
- Chickpea Enchiladas
- Chili
- Homemade Oatmeal
- Chicken, Rice, and Kale Salad (a Cubby’s copycat)
- Quinoa Quesadillas
Final Thoughts
Getting your protein in while pregnant can feel like a bit of a balancing act, but remember: you’re doing it for your baby! Some days will be smooth sailing, and other days you might need to sip some protein powder before bed to hit your target, and that’s okay.
At the end of the day, hitting your protein goals helps ensure a healthy pregnancy and gives your baby the best chance for a great birth and a healthy life. That’s worth every effort you can make.
Until next time,
Allison
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How do you like your protein?
Let us know in the comments if you have a favorite protein-packed recipe or snack you love to eat when you’re pregnant!
READ MORE:
What Should a Pregnant Woman Eat in the Morning? Meal Ideas + Tips
