Second trimester energy and protein planning

Energy and Growth Demands in the Second Trimester

The second trimester (weeks 13–26) is typically the most physically comfortable period of pregnancy. Nausea usually resolves, energy returns, and appetite normalises or increases. Fetal growth accelerates, and total additional calories needed are approximately 300–350 kcal per day above pre-pregnancy maintenance. This means adding one substantial, nutritious snack to each day — not eating for two.

Protein: The Nutrient Most Commonly Undershot

Protein requirements increase significantly during pregnancy, particularly in the second and third trimesters when fetal muscle, organ, and connective tissue growth is most rapid. Recommended intake is at least 71 g daily, with some research advocating 90–110 g daily for optimal fetal growth, particularly in women carrying multiples or those who exercise regularly. Include a protein source at every meal and snack: eggs, Greek yogurt, chicken, fish, legumes, cheese, tofu, and cottage cheese.

Calcium Demand Peaks in the Second Trimester

The fetal skeleton begins mineralising actively from the second trimester, drawing calcium from maternal circulation. Calcium intake target: 1,000–1,200 mg daily. If intake is consistently insufficient, the fetus draws from maternal bone stores. Richest dietary sources: dairy products, calcium-set tofu, fortified plant milks, canned fish with bones (sardines, salmon), edamame, tahini, and calcium-fortified orange juice. Separate calcium intake from iron supplements by at least 2 hours.

Second Trimester Snack Ideas

• Cheese and whole-grain crackers with cucumber — calcium, protein, fiber
• Hard-boiled eggs with bell pepper strips — protein, folate, vitamin C
• Greek yogurt with kiwi and walnuts — protein, calcium, omega-3, vitamin C
• Edamame with a pinch of sea salt — protein, folate, calcium, iron
• Cottage cheese with tinned peaches and pumpkin seeds — protein, calcium, zinc, iron

Key Takeaways

This article on Second trimester energy and protein planning is designed to give you clear, evidence-informed steps to discuss with your care team. Every fertility journey, pregnancy, and IVF cycle is unique — use this as a starting framework and build your individual plan with your doctor, midwife, or registered dietitian. For safety-critical decisions, current evidence and your clinical team always take precedence over general guidance.

Visual Guide

Keep this one practical: use the first image to understand the context, then apply one actionable step today before moving to the next section.