The Second Trimester: Your Baby’s Growth, Nutrition Needs & Daily Meal Plan
The second trimester (weeks 13–27) is often called the “golden period” of pregnancy—morning sickness fades, energy returns, and your baby grows at an incredible rate! This is when you’ll start feeling those first magical kicks, and your body undergoes major changes to support your developing baby.
In this guide, we’ll cover:
* What’s happening to you & your baby
* Best foods to eat & why
* Macronutrient & calorie needs
* Sample meal plan (breakfast, lunch, dinner, snacks & dessert!)
* Free downloadable macro tracker
What’s Happening in the Second Trimester?
Click A Week For More Detailed Information.
Week 13 Of Pregnancy, Week 14 Of Pregnancy, Week 15 Of Pregnancy, Week 16 Of Pregnancy, Week 17 Of Pregnancy, Week 18 Of Pregnancy, Week 19 Of Pregnancy, Week 20 Of Pregnancy, Week 21 Of Pregnancy, Week 22 Of Pregnancy, Week 23 Of Pregnancy, Week 24 Of Pregnancy, Week 25 Of Pregnancy, Week 26 Of Pregnancy, Week 27 Of PregnancyYour Baby’s Development (Weeks 13–27)
- Organs mature: Lungs, brain, and nervous system develop rapidly.
- Movement begins: You’ll feel first flutters (quickening) around weeks 18–22.
- Hearing develops: Baby starts recognizing your voice!
- Bones harden: Calcium becomes crucial.
- Skin & hair form: Fat stores begin building under the skin.
Changes in Your Body
- Energy returns (goodbye, first-trimester fatigue!).
- Belly grows (hello, maternity clothes!).
- Appetite increases – but cravings and heartburn may kick in.
- Breasts prepare for milk production.
- Blood volume increases by 50% (iron is essential!).
Second Trimester Nutrition: What to Eat & Why
Your baby triples in size during this trimester, so nutrient-dense foods are key!
1. Protein (70–80g/day)
Why? Builds baby’s muscles, brain, and tissues.
✔ Best sources: Eggs, chicken, salmon, lentils, Greek yogurt.
2. Healthy Carbs (175–210g/day)
Why? Fuels your energy and baby’s growth.
✔ Best sources: Oats, quinoa, sweet potatoes, berries, whole-grain bread.
3. Healthy Fats (50–65g/day)
Why? Critical for baby’s brain and nervous system.
✔ Best sources: Avocados, nuts, olive oil, chia seeds, fatty fish.
4. Key Micronutrients
- Iron (prevents anemia) → Spinach, lean beef, lentils.
- Calcium (strong bones) → Dairy, almonds, fortified plant milk.
- Folate (prevents defects) → Leafy greens, citrus, beans.
- Omega-3s (brain development) → Salmon, walnuts, flaxseeds.
How Many Calories Do You Need?
- Baseline: ~1,800–2,200 kcal (pre-pregnancy).
- Second trimester: +300–350 kcal/day (total 2,100–2,500 kcal/day).
- Adjust based on activity level (more if very active, less if sedentary).
Sample Daily Meal Plan (2,300 kcal/day)
Breakfast (550 kcal)
- Scrambled eggs (2 eggs) + avocado toast (1 slice whole-grain) + spinach.
- Macros: 45g carbs, 20g protein, 30g fat.
Snack (250 kcal)
- Greek yogurt (1 cup) + handful of walnuts.
- Macros: 15g carbs, 12g protein, 15g fat.
Lunch (600 kcal)
- Grilled chicken salad (mixed greens, quinoa, olive oil dressing).
- Macros: 50g carbs, 35g protein, 25g fat.
Snack (200 kcal)
- Apple slices + almond butter (1 tbsp).
- Macros: 25g carbs, 4g protein, 10g fat.
Dinner (600 kcal)
- Baked salmon + roasted sweet potatoes + steamed broccoli.
- Macros: 55g carbs, 30g protein, 25g fat.
Dessert (150 kcal)
- Dark chocolate square (70% cocoa) + raspberries.
- Macros: 15g carbs, 2g protein, 8g fat.
Free Download: Second Trimester Macro Tracker
Click below to Download Your Free PDF
How to Use It:
✔ Track carbs, protein, fats for each meal.
✔ Check off hydration (aim for 10 cups of water/day).
✔ Adjust portions to meet your calorie needs.
Final Tips for a Healthy Second Trimester
✔ Stay hydrated (helps with swelling and digestion).
✔ Eat small, frequent meals (prevents heartburn).
✔ Combine iron + vitamin C (e.g., lentils + bell peppers).
✔ Keep moving (walking, prenatal yoga).
✔ Listen to cravings—but balance them!
(Always consult your doctor for personalized advice.)
