Pregnancy meal plan
A sample day for each trimester
Nutrient targets stay the same from the start. Energy needs rise by about 340 calories in the second trimester and 452 in the third.
- First trimester+0 calories
- Second trimester+340 calories
- Third trimester+452 calories
- 27 mgIron
- 600 mcgFolate (DFE)
- 1,000 mgCalcium
- 28 gFiber
- 71 gProtein, second half
Calories added to pre-pregnancy needs. Sample days below.
One day per trimester
What a day of eating can look like
No extra calories yet. The nutrient targets are already in place.
- Breakfast445 cal
Bran flakes with milk and strawberries, toast
Bran flakes, ¾ cup · Milk, 2%, 1 cup · Strawberries, 1 cup · Whole-wheat bread, 1 slice · Peanut butter, 1 Tbsp - Snack372 cal
Apple, cheese and pumpkin seeds
Apple, 1 medium · Cheddar, 1 oz · Pumpkin seeds, 1 oz - Lunch417 cal
Lentil soup with spinach and toast
Lentils, 1 cup · Cooked spinach, 1 cup · Carrots, 1 medium · Whole-wheat bread, 1 slice · Olive oil, 1 tsp - Snack251 cal
Greek yogurt with banana
Greek yogurt, 1 container · Banana, 1 medium - Dinner548 cal
Salmon, rice and broccoli
Salmon, 4 oz · Brown rice, 1 cup · Broccoli, ½ cup · Olive oil, 1 tsp
Day total 2,033 calories (example base 2,000)
- Protein117 g of 71 g
- Fiber49.6 g of 28 g
- Iron29.1 mg of 27 mg
- Folate1,270 mcg of 600 mcg
- Calcium1,258 mg of 1,000 mg
Totals from USDA FoodData Central. Every day meets each target shown.
First trimester
No extra calories are needed yet. Small, frequent meals can help when food feels hard.
Second trimester
About 340 more calories a day. A yogurt bowl or an extra snack covers it.
Third trimester
About 452 more calories a day, with protein at 71 g for the second half of pregnancy.
Keep going
In the Alma app
Pregnancy nutrition, set up for you.
- Choose Pregnancy nutrition as your goal.
- Alma turns calorie counting off by default and applies pregnancy nutrient targets.
- Caffeine starts at a 200 mg daily default.
- Alma’s coach never suggests fasting or a calorie deficit.
Questions
What people ask
How many extra calories in each trimester?
About 0 in the first trimester, 340 in the second and 452 in the third, on top of pre-pregnancy needs. Use the pregnancy calorie calculator for your own estimate.
Why does the first trimester plan look so full?
Nutrient targets like 27 mg iron and 600 mcg folate apply from the start, so the first-trimester day still has to reach them.
Should I follow these days exactly?
No. They show one way to reach the targets. Swap foods you like for similar ones, and check special diets with your care team.
Sources
Written by Alma from the primary sources below and reviewed November 13, 2026. The calorie examples start from 2,000 calories and add 340 and 452 (DGA, IOM 2005). Day totals are computed from USDA FoodData Central. This is general information, not medical advice. Your care team knows your pregnancy, so check questions with them. Editorial standards
- NIH Office of Dietary Supplements. Dietary Supplements and Life Stages: Pregnancy
- USDA and HHS. Dietary Guidelines for Americans 2020-2025, Chapter 5 and Table A2-3
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (2005)
- National Academies. Dietary Reference Intakes: Macronutrients and water (summary table)
- NIH Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals
- ACOG Practice Bulletin 189. Nausea and Vomiting of Pregnancy (2018)
- USDA FoodData Central, SR Legacy (amounts per serving computed from per-100 g values)
Eat well for two, without the guesswork.
Alma tracks protein, fiber, iron, folate and calcium in every meal you log, against your pregnancy targets.