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 return to eating your favorite foods and focus on fueling your body for your growing baby.
During the second trimester, it's essential to increase your calorie intake and eat a balance of protein, carbohydrates, and fats, 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.
A second-trimester meal plan can help keep you on track, no matter your nutrition goal. Prepping and planning don’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.
Nutrition Is Key in the Second Trimester
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 pregnant women require around 2,200 to 2,900 calories per day.
While 340 calories may sound like a lot, it's not. A medium apple with 2 tablespoons of peanut butter and an 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 twin pregnancies require a 40% higher calorie diet, which means if you are pregnant with twins you need closer to 2,800-plus calories daily.
Remember, 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 cider
- Raw milk or raw milk cheeses
- Uncooked eggs
- Pre-made salads (egg salad, chicken salad, tuna salad, etc.)
- Raw sprouts
- Undercooked meat and poultry
- Deli meat and hot dogs that have not been heated thoroughly
- Unbaked cookie dough or other dough
7-Day Sample Pregnancy Meal Plan
This one-week pregnancy meal plan was designed for a woman who needs about 2,340 calories per day with no dietary restrictions. Speak with your 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% from dietary fat. This pregnancy meal plan is meant to act as an example. If there's a food you don't like, swap it out for something you prefer with equal nutritional value.
Download the 7-Day Second Trimester Meal Plan
Download the Meal Plan
Day 1
Breakfast
- 1 1/3 cup shredded wheat squares cereal
- 1 cup 1% milk
- 1 cup sliced strawberries
Macronutrients: approximately 373 calories, 16 grams protein, 75 grams carbohydrates, and 4.5 grams fat
Snack
- One mozzarella cheese stick
- 2 large hard-boiled eggs
- 1 cup sliced carrots
- 1/2 cup hummus
Macronutrients: approximately 489 calories, 29 grams protein, 31 grams carbohydrates, and 29 grams fat
Lunch
- 2 cups lentil soup
- 4 tablespoons sunflower seeds, without the shell
Macronutrients: approximately 452 calories, 25 grams protein, 45 grams carbohydrates, and 21 grams fat
Snack
- Smoothie: One scoop of unflavored whey protein powder, 1 cup each of frozen blackberries, blueberries, and raspberries, 1 cup of 1% milk
Macronutrients: approximately 406 calories, 37 grams protein, 59 grams carbohydrates, and 5 grams fat
Dinner
- 4 ounces baked salmon
- 1 large baked potato
- 1 tablespoon butter
- 1 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, gender, 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 toast
- 1/2 avocado
- 3 large scrambled eggs
- 1/2 grapefruit
Macronutrients: approximately 646 calories, 29 grams protein, 52 grams carbohydrates, and 37 grams fat
Snack
- 1 large banana
- 2 tablespoons peanut butter
- 2 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 yogurt
- 1 cup sliced strawberries
- 1 cup pretzels
Macronutrients: approximately 393 calories, 23 grams protein, 72 grams carbohydrates, and 2 grams fat
Dinner
- 4 ounces grilled chicken breast
- 1 cup cooked white rice
- 1 tablespoon teriyaki sauce
- 1 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 cinnamon
- 1/2 cup blueberries
- 2 ounces walnuts
- 3 tablespoons hemp seeds
Macronutrients: approximately 657 calories, 28 grams protein, 58 grams carbohydrates, and 38 grams fat
Snack
- 1/2 cup guacamole
- 2 cups baked tortilla chips
- 1 cup sliced carrots
Macronutrients: approximately 497 calories, 10 grams protein, 73 grams carbohydrates, and 20 grams fat
Lunch
- 1 cup cooked quinoa
- 4 ounces grilled chicken breast
- 1/2 cup roasted Brussels sprouts, in olive oil
- 2 tablespoons dried cranberries
- 2 tablespoons shelled pistachios
Macronutrients: approximately 606 calories, 47 grams protein, 66 grams carbohydrates, and 20 grams fat
Snack
- 4 ounces 2% cottage cheese
- 1 large peach
- 1/4 cup granola
Macronutrients: approximately 309 calories, 18 grams protein, 39 grams carbohydrates, and 10 grams fat
Dinner
- 4 ounces grilled chicken breast
- 1 cup cooked brown rice
- 1 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 muffin
- 4 large scrambled egg whites
- 1 slice provolone cheese
- 1/2 grapefruit
Macronutrients: approximately 367 calories, 26 grams protein, 41 grams carbohydrates, and 11 grams fat
Snack
- Two toasted frozen waffles
- 2 tablespoons almond butter
- 1 medium banana
Macronutrients: approximately 494 calories, 13 grams protein, 61 grams carbohydrates, and 25 grams fat
Lunch
- Two slices wheat bread
- 4 ounces solid white tuna in water, drained (low-mercury brand)
- 2 tablespoons mayonnaise
- Dash of everything bagel seasoning
- 1 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 eggs
- One mozzarella string cheese
- 1 cup red grapes
Macronutrients: approximately 344 calories, 20 grams protein, 29 grams carbohydrates, and 17 grams fat
Dinner
- 6 ounces grilled sirloin steak
- 1 large baked potato
- 1 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 tortilla
- 2 large scrambled eggs
- 1/4 cup of black beans
- 2 tablespoons salsa
- 2 tablespoons guacamole
Macronutrients: approximately 452 calories, 21 grams protein, 44 grams carbohydrates, and 21 grams fat
Snack
- 2 cups air-popped popcorn
- 1 ounce raisins
- 1 ounce almonds
- 1 ounce dried cranberries
- 2 tablespoons chocolate chips
Macronutrients: approximately 507 calories, 10 grams protein, 78
grams carbohydrates, and 23 grams fat
Lunch
- 1 cup cooked whole wheat noodles
- 2 teaspoons pesto sauce
- 4 ounces chopped grilled chicken breast
- 1 cup steamed broccoli
Macronutrients: approximately 515 calories, 48 grams protein, 60 grams carbohydrates, and 13 grams fat
Snack
- 1 cup shelled edamame
- 1 cup pretzel sticks
- 1 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 fish
- 1 cup cooked quinoa
- 1 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, toasted
- 2 tablespoons cream cheese
- 1/4 cup raspberries
- 2 large hard-boiled eggs
Macronutrients: approximately 403 calories, 20 grams protein, 34 grams carbohydrates, and 21 grams fat
Snack
Macronutrients: approximately 430 calories, 26 grams protein, 38 grams carbohydrates, and 22 grams fat
Lunch
- 1 cup cooked white rice
- 1/4 cup black beans
- 1 cup chopped grilled chicken breast
- 2 tablespoons diced tomato
- 1/4 cup diced avocado
- 1/4 cup yellow corn kernels
Macronutrients: approximately 604 calories, 54 grams protein, 67 grams carbohydrates, and 13 grams fat
Snack
- Two slices wheat bread, toasted
- 1/2 cup hummus
- 1 large apple
Macronutrients: approximately 470 calories, 16 grams protein, 76 grams carbohydrates, and 14 grams fat
Dinner
- 1 cup cheese ravioli
- 1/4 cup marinara sauce
- 2 tablespoons grated Parmesan cheese
- 1 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 walnuts
- 2 tablespoons dried tart cherries
Macronutrients: approximately 667 calories, 27 grams protein, 77 grams carbohydrates, and 30 grams fat
Snack
- 1/4 cup roasted chickpeas
- 1 cup snap pea crisps
- 1 cup blueberries
- 2 tablespoons almonds
Macronutrients: approximately 486 calories, 18 grams protein, 62 grams carbohydrates, and 21 grams fat
Lunch
- 2 cups turkey chili
- 1/4 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 bun
- 3-ounce (97% lean) beef burger
- 2 tablespoons ketchup
- 1 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 plenty 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 and sluggish with acid reflux. Aim to eat something every 2 to 3 hours.
- Indulge cravings. To avoid feelings of restriction and overeating, allow for cravings from time to time.
- Make protein the star. 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 protein you do not have an aversion to, such as poultry, meat, fish (see foods to avoid), eggs, dairy, and plant-based proteins.
- Bring snacks. Low blood sugar is a risk factor during pregnancy so it's important to eat every few hours to maintain healthy blood sugar levels. Carrying snacks when out can help prevent blood sugar crashes.
- Carry your favorite water bottle. 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.
A Word From Verywell
During pregnancy, it's essential to 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 your healthcare 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.