Protein-Rich Recipes for The First Trimester of Pregnancy

Each stage of pregnancy requires a diet rich in vitamins and protein. With these simple recipes for breakfast, lunch, dinner and snacks, you can cover all your needs as well as your baby's.
Protein-Rich Recipes for The First Trimester of Pregnancy

Last update: 27 September, 2018

In this article, we’ll show you a few protein-rich recipes that might be of great help during the first trimester of pregnancy.

In the first months of pregnancy, your body must be prepared to provide the nutrients and vitamins that the fetus needs. So here are a few protein-rich recipes that are easy to prepare and also nutritious.

Protein-rich recipes for the first trimester of pregnancy

Salmon in vegetable sauce


  • 4 slices of fresh salmon
  • Leek
  • Spring onion
  • Carrot
  • Cheese spread
  • Salt
  • Olive Oil


  1. Grill the salmon with a little bit of olive oil.
  2. Prepare a sauce with the vegetables and place it over the salmon or on the side.

Chicken with sauce and potatoes


  • 2 whole chicken breasts
  • Garlic and onion
  • 1 red and green pepper
  • 1 large potato or 2 small ones
  • 1/2 liter of chicken broth
  • Oregano and saffron
  • Vegetables
  • Olive oil
Protein-Rich Recipes for The First Trimester of Pregnancy


  1. Cook the chicken on a grill
  2. Prepare a sauce with the vegetables and the seasonings

Stuffed eggs au gratin


  • 3 hard-boiled eggs
  • Shredded cheese
  • 1 cup of bechamel sauce
  • Tuna in tomato sauce (for the filling)


  1. Cut the eggs in half, place the filling along with the mashed yolks. Then, cover them with bechamel sauce.
  2. Sprinkle the shredded cheese on top and grill in the oven.

Why is it necessary to eat protein during pregnancy?

The main reason is that protein contributes to the development of the cells of the woman’s body and the baby’s. They also strengthen the immune system so that infections are prevented and injured tissues can be repaired faster and easier.

In addition, they’re essential to strengthen lean muscle in pregnant women. These are only a few reasons why it’s important for pregnant women to have a protein-rich diet.

Foods with a high protein content

During the gestation period, women should consume about 75 grams of protein during the day. They must consume proteins from both animal and plant origin.

All of these are present in the following foods:


Eggs are rich in vitamins and minerals, and they contain a large amount of protein that will contribute to the development of the cells of the baby’s body. They’re also necessary for the growth of the placenta, uterus, and the mother’s breasts.

Protein-Rich Recipes for The First Trimester of Pregnancy

Having said that, it’s vital for pregnant women to include eggs in their meals, especially breakfast.


Salmon is very high in protein. It also contains Omega 3 and amazing fatty acids, which are great compliments to your weekly diet. Additionally, it only contains a small amount of methylmercury, which favors the baby’s health.


Beans are a wonderful, plant-based source of protein. Among them, you can find lentils, chickpeas, black beans, white beans, and others.

Make sure to include all these foods in your protein-rich diet during your first trimester of pregnancy.

Other protein-rich foods

There are a few excellent foods that can help us complement our amino acid intake. Here are a few:

  • Fish and seafood
  • Milk
  • Cheese
  • Yogurt
  • Tofu
  • Lean meats
  • Birds

Consuming protein-rich milkshakes during pregnancy

The first trimester of pregnancy is, more often than not, pretty difficult for women. Some may experience nausea, vomiting, stomachache, gas, and constipation. Drinking smoothies is a great way to combat all those symptoms.

fruit smoothies

Cranberry apple juice


  • 1 red or green apple
  • 1/2 cup of cranberry juice
  • 2 cups of fresh spinach


  1. Remove the spinach leaves and cut the apples into pieces.
  2. Pour all the ingredients into the juice extractor.
  3. Blend until it’s creamy in consistency.

If you don’t have apples – don’t worry! You can substitute them for bananas and take advantage of all their nutritional properties.

Mango strawberry smoothie


  • 1 mango
  • 2 cups of spinach
  • 1/2 cup of water
  • 1 cup of fresh strawberries


  • Blend all the ingredients together for 30 seconds until you get the consistency you want.

Smoothies that have mango as a main ingredient tend to be very delicious and highly consumed by pregnant women.

Start this beautiful stage of life successfully by taking into account all these fun and healthy protein-rich recipes for the first trimester of pregnancy. We’re sure you’ll love them!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Abdelhamid AS., Brown TJ., Brainard JS., Biswas P., et al., Omega 3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev, 2018.
  • Carr AC., Maggini S., Vitamin C and immune function. Nutrients, 2017.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.