Pregnancy meal plan, for the second and third trimester.
A week of meals built around the nutrients pregnancy asks for most, at about 2,200 to 2,400 calories a day, with safe food choices throughout. Alma can fit it to your goal.
Built from ACOG, FDA and CDC advice.
The rules
Three habits do most of the work
Add a little, not double
About 340 extra calories a day in the second trimester, 450 in the third.
Folate, iron and calcium daily
Leafy greens, beans, eggs, dairy and citrus carry the nutrients that matter most.
Cook meat, fish and eggs through
No runny eggs, no unpasteurized dairy, and heat deli meat until it steams.
Sample week
Seven days of pregnancy meals
About 2,261 to 2,345 calories a day, 118 to 166 g of protein. Scale portions to your needs. Find your number
Needs differ with twins, gestational diabetes, nausea or a history of disordered eating. Follow your prenatal team's advice, and ask them about a prenatal vitamin.
Day 1Monday
BreakfastOatmeal with almond butter, banana and milk1 cup cooked rolled oats, 1 tbsp almond butter, 1 banana, 1 cup whole milk, cinnamon
LunchChicken, avocado and black bean wrap4 oz cooked chicken, 1 whole-wheat tortilla, ½ avocado, ½ cup black beans, spinach and tomato, 1 oz cheddar
SnackTrail mix with an orange1 oz almonds, 2 tbsp raisins, 1 orange, 1 cup whole milk
DinnerSalmon with brown rice and roasted broccoli4 oz baked salmon, 1 cup cooked brown rice, 1½ cups roasted broccoli, 1 tbsp olive oil, lemon
About 2,350 kcal132 g protein36 g fiber
Day 2Tuesday
- BreakfastEggs with spinach on whole-grain toast2 eggs, ½ cup cooked spinach, 1 slice whole-grain toast, 1 cup whole milk, 1 orange
- LunchTurkey sandwich with tomato soup2 slices whole-grain bread, 4 oz roasted turkey breast heated until steaming, 1 tbsp mayonnaise, lettuce and tomato, 1½ cups tomato soup, 1 oz cheddar
- SnackCottage cheese with peach and walnuts¾ cup low-fat cottage cheese, 1 peach, 1 tbsp walnuts, 1 slice whole-grain toast
- DinnerBaked chicken with quinoa and green beans5 oz chicken breast, 1 cup cooked quinoa, 1½ cups green beans, 1 tbsp olive oil, 1 whole-wheat roll
About 2,260 kcal166 g protein34 g fiber
Day 3Wednesday
- BreakfastWhole-wheat pancakes with yogurt and berries2 small whole-wheat pancakes, ½ cup plain yogurt, 1 cup strawberries, 1 tbsp maple syrup, 1 cup whole milk
- LunchChicken and rice soup with a roll2 cups chicken and rice soup, 3 oz cooked chicken, 1 whole-wheat roll, side salad with 1 tbsp olive oil
- SnackHummus with pita and almonds⅓ cup hummus, ½ whole-wheat pita, cucumber and carrot sticks, 1 oz almonds
- DinnerRoast pork with sweet potato and broccoli5 oz pork tenderloin, 1 large sweet potato, 1½ cups broccoli, ¾ cup cooked quinoa, 1 tbsp olive oil
About 2,340 kcal137 g protein35 g fiber
Day 4Thursday
- BreakfastGreek yogurt with granola and blueberries1 cup plain Greek yogurt, ⅓ cup granola, 1 cup blueberries, 1 tbsp almonds, 1 tsp honey
- LunchChicken Caesar salad with a roll4 oz grilled chicken, romaine, 2 tbsp bottled Caesar dressing, 1 oz Parmesan, ½ cup chickpeas, 1 whole-wheat roll
- SnackApple with peanut butter and milk1 apple, 2 tbsp peanut butter, 1 cup whole milk
- DinnerBaked cod with potatoes and peas4 oz cod, 1½ cups boiled potatoes, ½ cup peas, 1 tbsp olive oil, 1 slice whole-grain bread
About 2,260 kcal136 g protein37 g fiber
Day 5Friday
- BreakfastAvocado toast with cottage cheese2 slices whole-grain toast, ½ avocado, ½ cup low-fat cottage cheese, sliced tomato, 1 cup whole milk
- LunchQuinoa and chickpea bowl with chicken1 cup cooked quinoa, ¼ cup chickpeas, 3 oz chicken, 1 oz pasteurized feta, cucumber and tomato, 1 tbsp olive oil
- SnackYogurt with kiwi and pumpkin seeds¾ cup plain Greek yogurt, 2 kiwis, 1 tbsp pumpkin seeds, 1 tsp honey, 1 slice whole-grain toast
- DinnerRoast chicken with farro and carrots5 oz roast chicken breast, 1 cup cooked farro, 1½ cups roasted carrots, 1 tbsp olive oil, 1 whole-wheat roll
About 2,300 kcal161 g protein38 g fiber
Day 6Saturday
- BreakfastWhole-grain waffles with peaches2 whole-wheat waffles, ½ cup plain Greek yogurt, 1 peach, 1 tbsp almond butter, 1 cup whole milk
- LunchShrimp and avocado salad with pita4 oz cooked shrimp, ½ avocado, 2 cups mixed greens, ½ cup white beans, 1 tbsp olive oil, 1 whole-wheat pita
- SnackCheddar, crackers and grapes1 oz cheddar, 6 whole-grain crackers, 1 cup grapes
- DinnerTurkey meatloaf with mashed potatoes4 oz turkey meatloaf, 1 cup mashed potatoes made with milk, 1½ cups green beans, 1 whole-wheat roll
About 2,300 kcal118 g protein35 g fiber
Day 7Sunday
- BreakfastSpinach and feta egg muffins2 eggs baked as muffins with 1 oz pasteurized feta and spinach, 1 slice whole-grain toast, 1 cup whole milk, 1 orange
- LunchChicken and vegetable pasta salad1½ cups cooked whole-wheat pasta, 3 oz chicken, cherry tomatoes, cucumber and peppers, 1 tbsp olive oil, 1 oz Parmesan
- SnackHummus with a pear and walnuts⅓ cup hummus, cucumber and pepper sticks, 1 pear, 1 oz walnuts
- DinnerRoast chicken thigh with couscous and zucchini5 oz roast chicken thigh without skin, 1 cup cooked whole-wheat couscous, 2 cups zucchini and peppers, 1 tbsp olive oil
About 2,340 kcal138 g protein38 g fiber
Shopping list
What to buy
Most days
Fish, poultry and eggsSalmon, cod, shrimp, chicken, turkey, eggssalmonchicken breastegg
Pasteurized dairySalmon, cod, shrimp, chicken, turkey, eggsgreek yogurtcottage cheese
Now and then
Check that milk, cheese and yogurt say pasteurized. Albacore tuna is one serving a week at most.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
How many extra calories do you need in pregnancy?
ACOG puts it at about 340 extra calories a day in the second trimester and about 450 in the third. In the first trimester you usually need none. Carrying twins or more adds to that, so ask your prenatal team. This week lands at about 2,260 to 2,350 calories, which fits the second and third trimester for many people.
How many calories is this meal plan?
About 2,261 to 2,345 calories a day, with 118 to 166 grams of protein and 34 to 38 grams of fiber. Your needs depend on your size, your activity and how far along you are, so scale portions up or down with your prenatal team.
Can I drink coffee while pregnant?
ACOG describes less than 200 mg of caffeine a day as moderate, about one 12 oz cup of coffee, and says that amount does not appear to be a major factor in miscarriage or preterm birth. Tea, soda and chocolate count too. Ask your team if you are unsure.
Which foods should I avoid during pregnancy?
Raw and undercooked meat, fish and eggs, raw sprouts, unpasteurized milk and soft cheese made with it, and all alcohol. Heat deli meat until it steams before eating it. For fish, the FDA and EPA advice is 2 to 3 servings of 4 ounces a week from the best choices list, and none of shark, swordfish, king mackerel, tilefish or bigeye tuna.
Is sushi okay when pregnant?
Not raw fish. Rolls made with cooked fish or vegetables, such as cooked shrimp, are fine if the fish is cooked through and on the FDA best choices list. Skip raw tuna, raw salmon, sashimi and ceviche until after pregnancy.
Which nutrients matter most in pregnancy?
Folate, iron, calcium, iodine, choline and omega-3 fats. ACOG lists daily targets of 600 micrograms of folic acid, 27 milligrams of iron, 1,000 milligrams of calcium, 220 micrograms of iodine and 450 milligrams of choline. Calcium is 1,300 milligrams if you are 14 to 18. Food covers part of that. Ask your clinician what prenatal vitamin they want you taking, and how much.
What can I eat when nausea makes food hard?
Smaller amounts more often, and plain foods such as toast, crackers, plain yogurt, rice and bananas. Keep fluids going between meals. If you cannot keep food or fluids down for a day, call your prenatal team.
How does Alma help during pregnancy?
Log a meal by photo, voice or text in about 10 seconds, and Alma estimates the protein, fiber and calories on the plate. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which makes it easy to see whether a day covered protein, greens and whole grains.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.