Meal Plans 7-Day Second Trimester Pregnancy Meal Plan & Recipe Prep By Shoshana Pritzker RD, CDN, CSSD, CISSN Updated on September 18, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Mia Syn, MS, RDN Medically reviewed by Mia Syn, MS, RDN Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Medical Review Board Print Verywell / Amelia Manley Table of Contents View All Table of Contents Why Nutrition Is Important for the Second Trimester of Pregnancy Meal Planning Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 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 ciderRaw milk or raw milk cheesesUncooked eggsPre-made salads (egg salad, chicken salad, tuna salad, etc.)Raw sproutsUndercooked meat and poultryDeli meat and hot dogs that have not been heated thoroughlyUnbaked 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. Download the 7-Day Second Trimester Meal Plan Download the Meal Plan Day 1 Breakfast 1 1/3 cup shredded wheat squares cereal1 cup 1% milk1 cup sliced strawberries Macronutrients: approximately 373 calories, 16 grams protein, 75 grams carbohydrates, and 4.5 grams fat Snack One mozzarella cheese stick2 large hard-boiled eggs1 cup sliced carrots1/2 cup hummus Macronutrients: approximately 489 calories, 29 grams protein, 31 grams carbohydrates, and 29 grams fat Lunch 2 cups lentil soup4 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 salmon1 large baked potato1 tablespoon butter1 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 toast1/2 avocado3 large scrambled eggs1/2 grapefruit Macronutrients: approximately 646 calories, 29 grams protein, 52 grams carbohydrates, and 37 grams fat Snack 1 large banana2 tablespoons peanut butter2 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 yogurt1 cup sliced strawberries1 cup pretzels Macronutrients: approximately 393 calories, 23 grams protein, 72 grams carbohydrates, and 2 grams fat Dinner 4 ounces grilled chicken breast1 cup cooked white rice1 tablespoon teriyaki sauce1 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 cinnamon1/2 cup blueberries2 ounces walnuts3 tablespoons hemp seeds Macronutrients: approximately 657 calories, 28 grams protein, 58 grams carbohydrates, and 38 grams fat Snack 1/2 cup guacamole2 cups baked tortilla chips1 cup sliced carrots Macronutrients: approximately 497 calories, 10 grams protein, 73 grams carbohydrates, and 20 grams fat Lunch 1 cup cooked quinoa4 ounces grilled chicken breast1/2 cup roasted Brussels sprouts, in olive oil2 tablespoons dried cranberries2 tablespoons shelled pistachios Macronutrients: approximately 606 calories, 47 grams protein, 66 grams carbohydrates, and 20 grams fat Snack 4 ounces 2% cottage cheese1 large peach1/4 cup granola Macronutrients: approximately 309 calories, 18 grams protein, 39 grams carbohydrates, and 10 grams fat Dinner 4 ounces grilled chicken breast1 cup cooked brown rice1 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 muffin4 large scrambled egg whites1 slice provolone cheese1/2 grapefruit Macronutrients: approximately 367 calories, 26 grams protein, 41 grams carbohydrates, and 11 grams fat Snack Two toasted frozen waffles2 tablespoons almond butter1 medium banana Macronutrients: approximately 494 calories, 13 grams protein, 61 grams carbohydrates, and 25 grams fat Lunch Two slices wheat bread4 ounces solid white tuna in water, drained (low-mercury brand)2 tablespoons mayonnaiseDash of everything bagel seasoning1 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 eggsOne mozzarella string cheese1 cup red grapes Macronutrients: approximately 344 calories, 20 grams protein, 29 grams carbohydrates, and 17 grams fat Dinner 6 ounces grilled sirloin steak1 large baked potato1 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 tortilla2 large scrambled eggs1/4 cup of black beans2 tablespoons salsa2 tablespoons guacamole Macronutrients: approximately 452 calories, 21 grams protein, 44 grams carbohydrates, and 21 grams fat Snack 2 cups air-popped popcorn1 ounce raisins1 ounce almonds1 ounce dried cranberries2 tablespoons chocolate chips Macronutrients: approximately 507 calories, 10 grams protein, 78 grams carbohydrates, and 23 grams fat Lunch 1 cup cooked whole wheat noodles2 teaspoons pesto sauce4 ounces chopped grilled chicken breast1 cup steamed broccoli Macronutrients: approximately 515 calories, 48 grams protein, 60 grams carbohydrates, and 13 grams fat Snack 1 cup shelled edamame1 cup pretzel sticks1 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 fish1 cup cooked quinoa1 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, toasted2 tablespoons cream cheese1/4 cup raspberries2 large hard-boiled eggs Macronutrients: approximately 403 calories, 20 grams protein, 34 grams carbohydrates, and 21 grams fat Snack 6 ounces 2% cottage cheese1/2 cup pineapple chunks1 ounce cashew pieces1 tablespoon hemp seeds Macronutrients: approximately 430 calories, 26 grams protein, 38 grams carbohydrates, and 22 grams fat Lunch 1 cup cooked white rice1/4 cup black beans1 cup chopped grilled chicken breast2 tablespoons diced tomato1/4 cup diced avocado1/4 cup yellow corn kernels Macronutrients: approximately 604 calories, 54 grams protein, 67 grams carbohydrates, and 13 grams fat Snack Two slices wheat bread, toasted1/2 cup hummus1 large apple Macronutrients: approximately 470 calories, 16 grams protein, 76 grams carbohydrates, and 14 grams fat Dinner 1 cup cheese ravioli1/4 cup marinara sauce2 tablespoons grated Parmesan cheese1 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 walnuts2 tablespoons dried tart cherries. Macronutrients: approximately 667 calories, 27 grams protein, 77 grams carbohydrates, and 30 grams fat Snack 1/4 cup roasted chickpeas1 cup snap pea crisps1 cup blueberries2 tablespoons almonds Macronutrients: approximately 486 calories, 18 grams protein, 62 grams carbohydrates, and 21 grams fat Lunch 2 cups turkey chili1/4 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 bun3-ounce (97% lean) beef burger2 tablespoons ketchup1 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. 17 Healthy Foods, Meals, and Food Alternatives to Eat When You're Pregnant 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. Academy of Nutrition and Dietetics. Healthy weight during pregnancy. 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 U.S. Foodsafety.gov. People at risk: Pregnant women. Food and Drug Administration. Fish guidelines for pregnancy. Academy of Nutrition and Dietetics. How much water do you need? 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 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." Shoshana received her B.S in dietetics and nutrition from Florida International University. 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. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit