Protein during pregnancy: Simple daily guide

Protein provides the building blocks your body uses to grow and repair tissue. In pregnancy it supports hormone and neurotransmitter production, keeps your immune system robust, fuels your baby’s development and sets you up for smoother recovery after birth. Think of it as the steady background nutrient that makes everything else work.

Protein isn’t only for muscles. Your body uses amino acids from protein to make neurotransmitters—the chemical messengers that shape how you feel, focus, and sleep. Key examples include serotonin for calm and wellbeing, dopamine for motivation and reward, oxytocin for connection and trust, and melatonin for sleep.

When protein is too low, your body may struggle to make enough of these messengers. That can show up as low mood, anxiety, brain fog, poor focus, or trouble sleeping—especially as hormones change with age. Eating balanced meals that include a palm‑size source of protein regularly gives your brain the raw materials it needs to work well.

How much you need
A practical target in pregnancy is 1.2–1.52 g protein per kilogram of body weight each day. Aim closer to the lower end in mid‑pregnancy and drift toward the higher end in the third trimester. You don’t have to count perfectly; use your palm as a guide. One palm of protein is roughly 20–30 g.

The palm guide, explained
Across a day, 3–6 palms usually covers your needs. That often looks like one palm at breakfast, one at lunch, one at dinner, and an optional half to one palm at snacks. Choose foods you enjoy and digest well: a palm‑size piece of chicken, salmon, tofu, or tempeh; two eggs; a bowl of Greek yogurt or cottage cheese; or a generous serving of beans, lentils, or edamame.

Spreading intake through the day
Rather than a big dose at night, think “little and often”. Add a small extra half‑palm this week if you’re under your target, then build gradually. The goal is consistency, not perfection.

When appetite is low
Later in pregnancy, smaller meals more often can feel easier. Smoothies or shakes are a practical bridge: whey, casein, egg, soy, pea, or rice protein all work. Blend with milk or fortified plant milk, and add fruit or oats for extra energy.

Your quick personal target
Multiply your body weight in kilograms by 1.2–1.52 to get a daily range. For example, at 68 kg that’s about 82–103 g/day, which translates to roughly 4–5 palms spread across meals.

Palms per day Approx. grams
3 60–90 g
4 80–120 g
5 100–150 g
6 120–180 g

Make it yours
Keep what works for your culture, tastes, and digestion. If nausea or reflux show up, adjust textures and timing—softer foods and earlier dinners often help. If you have medical conditions or allergies, follow your healthcare provider’s advice.

✋Protein = palm. A compact reminder: 1 palm ≈ 20–30 g. Aim for 3–6 palms a day.

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