Protein rich food for pregnancy

Protein Rich Foods During Pregnancy

Ever wonder where some of those weird pregnancy cravings come from? A lot of the time it can be our bodies way of telling us we need something, like protein to build all those baby muscles and tissues! It can be hard enough to meet our recommended protein intake in general, but especially during pregnancy as those needs increase. This blog will share some protein rich food options for you to help you meet your individual levels. At the end if you feel you need support, you can book a consult with Heartfed here.

It’s not just your need for water, sleep, and prenatal vitamins that increase during pregnancy, but your protein needs do to.

Ugh, I know, another thing to keep track of. But, guess what……you don’t have to do this alone. If breaking down your food to understand your protein levels is difficult for you, YOU ARE NOT ALONE, and we can help! It’s not so much about counting out your exact protein amount but rather being aware of high protein sources and consuming good quality protein daily!

Today we are going to talk about protein in two different areas.

  1. General Protein Sources
  2. Protein Sources for Plant Based Diets


Wait, what is protein? How does it work? And why is it good for us?

Let’s dive in…….Protein is made up of amino acids and these amino acids are used to build and repair tissue and muscles in our body. It also plays a vital role in transporting blood (which increases during pregnancy) around your body and to your baby. WOOHOO, Go Protein, Go Protein, Go!

During pregnancy this is especially crucial because you need to continue to consume proteins to not only support your own building and repairing of your body but also for your little one’s growth. The protein you consume is broken down and used to build your baby’s tissue, muscles, organs and cells. In addition, protein also contributes to mama’s increased breast tissue to help promote breastfeeding support.

In other words, protein plays a big role in your overall health and your baby’s, so do your best to get that protein in daily. If you are struggling, here are a few suggestions and foods to start with.

1.General Protein Sources

  1. Beef
  2. Salmon
  3. Chicken Breast
  4. Eggs (WITH THE YOLK)
  5. Greek Yogurt
  6. Tuna
  7. Pork Chops

For more information, check out our post on protein sources here .


When it comes to choosing your protein you also want to look at quality over quantity. Opting for grass fed, pasture raised, organic options are going to give you higher amounts of nutrients than the alternative.

2. Plant Based Protein Sources

Have you been told that protein can only be consumed if you eat meat? Well, you aren’t alone, but don’t worry, if you follow a plant based diet know that you can get your protein in. You just need to be diligent and aware of the types you are consuming.

  1. Lentils
  2. Chickpeas
  3. Pumpkin seeds
  4. Split Peas
  5. Tempeh
  6. Hempseeds
  7. Almonds

For more information, check out our post on protein sources here.

Here is a quick recap.

  • Protein plays a role in your baby’s development.
  • Protein helps support your growing body and prepares you for recovery.
  • Eat protein daily.
  • Choose high protein rich foods to get the best bang for you buck.
  • Opt for high quality proteins.

In other words….go get yourself some protein Mama.

-every mother who wishes they knew then what they know now

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