mamma&meProtein during pregnancy: where to find it easily
Protein doubles in importance during pregnancy — baby uses it to grow and your body for extra blood. How much? About 75-100g daily, depending on weight.
Working portions
- Greek whole yogurt (200g) → 18g protein
- Eggs (2 cooked) → 14g
- Cooked lentils (200g) → 18g
- Cooked chicken or turkey (100g) → 25g
- Firm tofu (150g) → 16g
- Cooked salmon (100g) → 22g
- Cow ricotta (100g) → 11g
Plant combinations
If vegetarian or vegan, pair grains and legumes in the same meal: pasta with chickpeas, rice with beans, hummus on whole-grain bread. The combo gives complete protein.
Practical idea
Each meal = a palm of protein + colorful veggies + a tablespoon of good fats (oil, avocado, nuts). Almost always works.
General information, not medical advice. Every decision about your health and your baby's belongs to your midwife or doctor — and if it's urgent, to your emergency number.
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