7-Day Second Trimester Pregnancy Meal Plan & Recipe Prep

pregnant woman eating a bowl of fruit

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Congratulations! You've made it to the second trimester and you are (hopefully) feeling more energy and less morning sickness. That means you can start to eat some of your favorite foods again and focus on fueling your body for that growing baby.

During the second trimester of pregnancy, it's essential to increase your calorie intake and eat a balance of protein, carbohydrates, fat, including plenty of fruits and vegetables. Following a meal plan is a great way to ensure you are reaching your nutrient goals while enjoying your pregnancy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition Is Important for the Second Trimester of Pregnancy

A balanced diet with sufficient calories is vital to not only your health but also the growth of your baby. During the first trimester, no additional calories are needed. During the second trimester, you need an additional 340 calories above your daily needs. Most women who become pregnant require around 2,200 to 2,900 calories per day.

While 340 calories may sound like a lot, it's really not. A medium apple with 2 tablespoons of peanut butter and 1 apple-flavored rice cake is around 332 calories. The best way to increase your calories during the second trimester of pregnancy is to increase the portion of what you are already eating, or add a snack at some point during the day.

If you are having multiples you will need to increase your calories beyond what is recommended for a singleton pregnancy. Research indicates that twin pregnancies require a 40% higher calorie diet, which means if you are pregnant with twins, you need closer to 2,800+ calories per day.

Remember, that during pregnancy you will need to avoid certain foods to reduce the risk of food-borne illnesses. A healthcare provider or registered dietitian can help you determine which foods to keep in your diet and how many calories you will need each day.

Foods to Avoid


Here's a list of foods to avoid during pregnancy:

  • Certain fish (king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna)
  • Raw seafood (cook seafood thoroughly)
  • Unpasteurized juice or cider
  • Raw milk or raw milk cheeses
  • Uncooked eggs
  • Pre-made salads (egg salad, chicken salad, tuna salad, etc.)
  • Raw sprouts
  • Undercooked meat and poultry
  • Deli meat and hot dogs that have not been heated thoroughly
  • Unbaked cookie dough or other dough

7-Day Sample Menu

This one-week meal plan was designed for a pregnant person who needs about 2,340 calories per day and has no dietary restrictions. Speak with a healthcare provider to assess and plan for your dietary needs more accurately.

Eating frequently throughout the day can be helpful during pregnancy to make sure you are incorporating enough meals and snacks to reach calorie goals. You also may want to limit meal size to reduce or prevent symptoms of heartburn.

This 7-day second trimester meal plan contains three meals and two snacks per day consisting of 20% calories from protein, about 50% of calories from carbohydrates, and the remaining 30% coming from dietary fat. This meal plan is meant to act as an example. If there's a food you don't like, feel free to swap it out for something you prefer with equal nutrition value.

Day 1

Breakfast

  • 1 1/3 cup shredded wheat squares cereal
  • 1 cup 1% milk
  • 1 cup sliced strawberries

Macronutrients: approximately 373 calories, 16 grams protein, 75 grams carbohydrates, and 4.5 grams fat

Snack

  • One mozzarella cheese stick
  • 2 large hard-boiled eggs
  • 1 cup sliced carrots
  • 1/2 cup hummus

Macronutrients: approximately 489 calories, 29 grams protein, 31 grams carbohydrates, and 29 grams fat

Lunch

  • 2 cups lentil soup
  • 4 tablespoons sunflower seeds, without the shell

Macronutrients: approximately 452 calories, 25 grams protein, 45 grams carbohydrates, and 21 grams fat

Snack

  • Smoothie: One scoop unflavored whey protein powder, 1 cup each frozen blackberries, blueberries, and raspberries, 1 cup 1% milk

Macronutrients: approximately 406 calories, 37 grams protein, 59 grams carbohydrates, and 5 grams fat

Dinner

  • 4 ounces baked salmon
  • 1 large baked potato
  • 1 tablespoon butter
  • 1 cup steamed broccoli

Macronutrients: approximately 668 calories, 36 grams protein, 74 grams carbohydrates, and 27 grams fat

Daily Totals: 2,389 calories, 144 grams protein, 284 grams carbohydrates, and 86 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.

Keep in mind that fluid needs are higher during pregnancy. American College of Obstetricians and Gynecologists (ACOG) recommends drinking at least 8 to 12 cups of water a day. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

  • Two slices whole wheat toast
  • 1/2 avocado
  • 3 large scrambled eggs
  • 1/2 grapefruit

Macronutrients: approximately 646 calories, 29 grams protein, 52 grams carbohydrates, and 37 grams fat

Snack

  • 1 large banana
  • 2 tablespoons peanut butter
  • 2 apple cinnamon rice cakes

Macronutrients: approximately 408 calories, 10 grams protein, 61 grams carbohydrates, and 17 grams fat

Lunch

  • Salad (2 cups chopped romaine lettuce, four cherry tomatoes, 1/4 cucumber, 1 tablespoon olive oil, 1 tablespoon balsamic vinegar, 1 ounce chopped walnuts, and 2 tablespoons dried cranberries)
  • 4 ounces grilled chicken breast

Macronutrients: approximately 584 calories, 40 grams protein, 31 grams carbohydrates, and 37 grams fat

Snack

  • 8 ounces nonfat Greek style yogurt
  • 1 cup sliced strawberries
  • 1 cup pretzels

Macronutrients: approximately 393 calories, 23 grams protein, 72 grams carbohydrates, and 2 grams fat

Dinner

  • 4 ounces grilled chicken breast
  • 1 cup cooked white rice
  • 1 tablespoon teriyaki sauce
  • 1 cup steamed green beans

Macronutrients: approximately 433 calories, 41 grams protein, 57 grams carbohydrates, and 4 grams fat

Daily Totals: 2,464 calories, 144 grams protein, 273 grams carbohydrates, and 97 grams fat

Day 3

Breakfast

  • 1/2 cup dry oatmeal cooked with 1 cup 1% milk and a dash of cinnamon
  • 1/2 cup blueberries
  • 2 ounces walnuts
  • 3 tablespoons hemp seeds

Macronutrients: approximately 657 calories, 28 grams protein, 58 grams carbohydrates, and 38 grams fat

Snack

  • 1/2 cup guacamole
  • 2 cups baked tortilla chips
  • 1 cup sliced carrots

Macronutrients: approximately 497 calories, 10 grams protein, 73 grams carbohydrates, and 20 grams fat

Lunch

  • 1 cup cooked quinoa
  • 4 ounces grilled chicken breast
  • 1/2 cup roasted Brussels sprouts, in olive oil
  • 2 tablespoons dried cranberries
  • 2 tablespoons shelled pistachios

Macronutrients: approximately 606 calories, 47 grams protein, 66 grams carbohydrates, and 20 grams fat

Snack

  • 4 ounces 2% cottage cheese
  • 1 large peach
  • 1/4 cup granola

Macronutrients: approximately 309 calories, 18 grams protein, 39 grams carbohydrates, and 10 grams fat

Dinner

  • 4 ounces grilled chicken breast
  • 1 cup cooked brown rice
  • 1 cup steamed broccoli

Macronutrients: approximately 441 calories, 42 grams protein, 57 grams carbohydrates, and 6 grams fat

Daily Totals: 2,510 calories, 144 grams protein, 292 grams carbohydrates, and 95 grams fat

Day 4

Breakfast

  • One multigrain english muffin
  • 4 large scrambled egg whites
  • 1 slice provolone cheese
  • 1/2 grapefruit

Macronutrients: approximately 367 calories, 26 grams protein, 41 grams carbohydrates, and 11 grams fat

Snack

  • Two toasted frozen waffles
  • 2 tablespoons almond butter
  • 1 medium banana

Macronutrients: approximately 494 calories, 13 grams protein, 61 grams carbohydrates, and 25 grams fat

Lunch

  • Two slices wheat bread
  • 4 ounces solid white tuna in water, drained (low-mercury brand)
  • 2 tablespoons mayonnaise
  • Dash of everything bagel seasoning
  • 1 medium pear

Macronutrients: approximately 595 calories, 36 grams protein, 55 grams carbohydrates, and 26 grams fat

It's important to be mindful of tuna consumption during pregnancy due to the potential mercury content. Choose a brand that tests for mercury levels and opt for skipjack or canned light varieties.

Snack

  • Two hard-boiled eggs
  • One mozzarella string cheese
  • 1 cup red grapes

Macronutrients: approximately 344 calories, 20 grams protein, 29 grams carbohydrates, and 17 grams fat

Dinner

  • 6 ounces grilled sirloin steak
  • 1 large baked potato
  • 1 cup steamed broccoli

Macronutrients: approximately 746 calories, 57 grams protein, 74 grams carbohydrates, and 25 grams fat

Daily Totals: 2,546 calories, 151 grams protein, 260 grams carbohydrates, and 105 grams fat

Day 5

Breakfast

  • One 8-inch whole wheat tortilla
  • 2 large scrambled eggs
  • 1/4 cup of black beans
  • 2 tablespoons salsa
  • 2 tablespoons guacamole

Macronutrients: approximately 452 calories, 21 grams protein, 44 grams carbohydrates, and 21 grams fat

Snack

  • 2 cups air-popped popcorn
  • 1 ounce raisins
  • 1 ounce almonds
  • 1 ounce dried cranberries
  • 2 tablespoons chocolate chips

Macronutrients: approximately 507 calories, 10 grams protein, 78

grams carbohydrates, and 23 grams fat

Lunch

  • 1 cup cooked whole wheat noodles
  • 2 teaspoons pesto sauce
  • 4 ounces chopped grilled chicken breast
  • 1 cup steamed broccoli

Macronutrients: approximately 515 calories, 48 grams protein, 60 grams carbohydrates, and 13 grams fat

Snack

  • 1 cup shelled edamame
  • 1 cup pretzel sticks
  • 1 cup red grapes

Macronutrients: approximately 445 calories, 24 grams protein, 73 grams carbohydrates, and 9 grams fat

Dinner

  • 4 ounces baked cod or other white fish
  • 1 cup cooked quinoa
  • 1 cup steamed mixed vegetables

Macronutrients: approximately 386 calories, 36 grams protein, 49 grams carbohydrates, and 5 grams fat

Daily Totals: 2,306 calories, 139 grams protein, 305 grams carbohydrates, and 71 grams fat

Day 6

Breakfast

  • 1/2 bagel, toasted
  • 2 tablespoons cream cheese
  • 1/4 cup raspberries
  • 2 large hard-boiled eggs

Macronutrients: approximately 403 calories, 20 grams protein, 34 grams carbohydrates, and 21 grams fat

Snack

  • 6 ounces 2% cottage cheese
  • 1/2 cup pineapple chunks
  • 1 ounce cashew pieces
  • 1 tablespoon hemp seeds

Macronutrients: approximately 430 calories, 26 grams protein, 38 grams carbohydrates, and 22 grams fat

Lunch

  • 1 cup cooked white rice
  • 1/4 cup black beans
  • 1 cup chopped grilled chicken breast
  • 2 tablespoons diced tomato
  • 1/4 cup diced avocado
  • 1/4 cup yellow corn kernels

Macronutrients: approximately 604 calories, 54 grams protein, 67 grams carbohydrates, and 13 grams fat

Snack

  • Two slices wheat bread, toasted
  • 1/2 cup hummus
  • 1 large apple

Macronutrients: approximately 470 calories, 16 grams protein, 76 grams carbohydrates, and 14 grams fat

Dinner

  • 1 cup cheese ravioli
  • 1/4 cup marinara sauce
  • 2 tablespoons grated Parmesan cheese
  • 1 cup steamed broccoli

Macronutrients: approximately 431 calories, 23 grams protein, 50 grams carbohydrates, and 16 grams fat

Daily Totals: 2,338 calories, 139 grams protein, 265 grams carbohydrates, and 85 grams fat

Day 7

Breakfast

  • Overnight oats (1/2 cup dry oatmeal, 4 ounces nonfat Greek yogurt, 1/2 cup 1% milk, 2 tablespoons chia seeds, dash of salt, dash of cinnamon)
  • 1 ounce walnuts
  • 2 tablespoons dried tart cherries.

Macronutrients: approximately 667 calories, 27 grams protein, 77 grams carbohydrates, and 30 grams fat

Snack

  • 1/4 cup roasted chickpeas
  • 1 cup snap pea crisps
  • 1 cup blueberries
  • 2 tablespoons almonds

Macronutrients: approximately 486 calories, 18 grams protein, 62 grams carbohydrates, and 21 grams fat

Lunch

  • 2 cups turkey chili
  • 1/4 cup shredded cheddar cheese

Macronutrients: approximately 574 calories, 50 grams protein, 42 grams carbohydrates, and 25 grams fat

Snack

  • Smoothie (One scoop unflavored whey protein powder, 1 cup 1% milk, 1 tablespoon peanut butter, 1/2 frozen banana, ice)

Macronutrients: approximately 349 calories, 37 grams protein, 30 grams carbohydrates, and 11 grams fat

Dinner

  • One whole wheat hamburger bun
  • 3-ounce (97% lean) beef burger
  • 2 tablespoons ketchup
  • 1 cup sliced watermelon

Macronutrients: approximately 378 calories, 33 grams protein, 45 grams carbohydrates, and 7 grams fat

Daily Totals: 2,454 calories, 166 grams protein, 256 grams carbohydrates, and 93 grams fat

How to Meal Plan for the Second Trimester

  • Stock your pantry. Having lots of nutritious and convenient foods you can eat with little prep is important. Having nutrient-dense foods on hand will help ensure you are meeting the needs of you and your baby.
  • Stick with mini meals and snacks. Eating large meals can leave you feeling overfull, sluggish, and can cause acid reflux. Aim to eat something every 2-3 hours.
  • Indulge cravings. To avoid feelings of restriction and overeating later, make sure you allow for cravings from time to time.
  • Make protein the star of your meal. Protein is essential for fetal growth and development at all stages. Aim for 1.1 grams per kilogram of body weight per day plus an additional 25 grams of protein per day, or at least 20% of calories from protein each day. Focus on any protein you're not having an aversion to, such as poultry, meat, fish (see foods to avoid), eggs, dairy, and plant-based proteins.
  • Bring snacks with you when needed. Low blood sugar is a risk factor during pregnancy. Because of this, it's important to eat every few hours to maintain healthy blood sugar levels. Carrying snacks with you when out can help you prevent blood sugar crashes.
  • Carry your favorite water bottle and drink from it often. Hydration is essential during pregnancy and your needs go up to around 100 ounces per day. If this is challenging for you, try drinking one glass of water per hour.

A Word From Verywell

During pregnancy, it's essential that you eat enough calories, protein, carbs, fat, and plenty of fruits and vegetables to allow for the healthy growth of your baby and maintain your health and energy levels. Speak with a health care provider or a registered dietitian regarding any diet concerns can help relieve anxiety and guide you towards a healthy pregnancy, delivery, and baby,

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

7 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  2. Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. Med Clin North Am. 2016 Nov;100(6):1199-1215. doi:10.1016/j.mcna.2016.06.004

  3. U.S. Foodsafety.gov. People at risk: Pregnant women.

  4. Food and Drug Administration. Fish guidelines for pregnancy.

  5. Academy of Nutrition and Dietetics. How much water do you need?

  6. Elango R, Ball RO. Protein and amino acid requirements during pregnancy. Adv Nutr. 2016 Jul 15;7(4):839S-44S. doi:10.3945/an.115.011817

  7. Zhou Y, Zhu X, Qin Y, Li Y, Zhang M, Liu W, Huang H, Xu Y. Association between total water intake and dietary intake of pregnant and breastfeeding women in China: a cross-sectional survey. BMC Pregnancy Childbirth. 2019 May 15;19(1):172. doi:10.1186/s12884-019-2301-z

By Shoshana Pritzker RD, CDN, CSSD, CISSN
Shoshana Pritzker RD, CDN is a Sports and Pediatric Dietitian, the owner of Nutrition by Shoshana, and is the author of "Carb Cycling for Weight Loss." She's been writing and creating content in the health, nutrition, and fitness space for over 15 years and is regularly featured in Oxygen Magazine, JennyCraig.com, and more.