Why is everyone going nuts about protein?
Protein is a vital nutrient that fuels cellular healing and energy. Without it, we can’t grow muscle or maintain brain health. That’s why so many supplements aim to sneak protein into our daily diets—from shakes to cereals, the grams of protein are boldly displayed to help us meet our needs.
During pregnancy, protein becomes even more essential
According to the Harvard Medical School, a sedentary woman in her 50s who weighs about 140 lbs should get about 53 grams of protein daily. In the case of protein, eating for two is actually quite literal. A pregnant person should aim for 75 to 100 grams of protein per day. Doing so ensures that the baby has enough nutrients to develop without pulling from your own supply.
This is why doctors recommend upping the normal daily intake of calcium, protein, iron and folic acid during pregnancy.
Don’t forget about iron
Making a human is hard work. If you’re feeling extra sluggish, it might not just be “normal pregnancy fatigue”—low iron could be the culprit.
The Mayo Clinic explains, “Pregnant people are at higher risk of iron deficiency anemia than are other people. Iron deficiency anemia is a condition in which the body doesn’t have enough healthy red blood cells…Your body uses iron to make more blood to supply oxygen to your baby. If you don’t have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia.”
Doctors recommend that birthing people get around 27 milligrams of iron a day. Luckily, iron-rich foods are delicious and diverse. . Dietary sources, like lean red meat, poultry and fish, are also protein-rich. Dark green leafy vegetables are also great vegan alternatives but they are best absorbed when paired with vitamin C.
If getting enough of this key nutrient in your regular meals feels daunting, consult with your physician about iron supplements. When taken correctly, they can truly help your overall wellness and energy levels.
Remember, calcium can decrease iron absorption. This is why it is important to work with your doctor to know when and how to take supplements so that you and baby get the best results.
Simple, One-Pan Recipes for Protein & Iron
Nutrition doesn’t have to be complicated. With a few nutrient-rich staples and a sheet pan, you’ve got everything you need for fast, satisfying meals.
Val Warner, MS, RD, CSSD (a Functional Sports Dietitian, Prenatal/Postpartum Fitness Coach, and host of Strong & Nourished Momma podcast) and Julianka Bell, MS, RD, (women’s health dietitian and owner of MotherKin in Washington, DC) offer one-pan recipes that make nutrition easy.
SEAFOOD
Try Val’s Recipe: Salmon Sheet Pan Meal with Veggies & Roasted Potatoes
Salmon provides high-quality protein and omega-3 fatty acids (DHA) essential for baby’s brain and nervous-system development, while the veggies supply vitamin C and antioxidants to support iron absorption and immune health.
Ingredients:
- 2 salmon fillets (about 4–6 oz each)
- 2 cups chopped broccoli or asparagus
- 1 cup cherry tomatoes
- 1 cup diced baby potatoes
- 1 tbsp olive oil
- 1 tsp garlic powder
- Juice of ½ lemon
- Salt & pepper to taste
Directions:
- Preheat oven to 400°F. Line a baking sheet with parchment paper.
- Toss potatoes with ½ tbsp olive oil, garlic powder, salt, and pepper. Roast 15 minutes.
- Add salmon and veggies to the pan. Drizzle with remaining olive oil and lemon juice.
- Roast another 12–15 minutes, until salmon flakes easily.
Try Julianka’s Recipe: Salmon with Lentils and Greens
Salmon provides protein and DHA for baby’s brain development and helps to boost mom’s mood. Lentils and greens boost iron and folate to support red blood cell production during pregnancy. The lemon and tomatoes are also rich in vitamin C, which helps the body better absorb plant-based iron in lentils.
- Roast salmon fillets over a bed of pre-cooked lentils, baby kale, and cherry tomatoes tossed with olive oil and lemon.
- Cook together on a sheet pan for about 15-20 minutes on 350°F.
MEAT
Try Val’s Recipe: Steak Fajita Sheet Pan with Peppers, Onions & Black Beans
Beef is rich in heme iron, which is more easily absorbed than plant-based sources and crucial for preventing anemia. Combined with black beans (plant protein + fiber) and vitamin C-rich peppers, this meal maximizes iron absorption and supports energy production for mom and baby.
Ingredients:
- 1 lb flank steak, sliced thin
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 yellow onion, sliced
- 1 can (15 oz) black beans, drained & rinsed
- 1 tbsp avocado oil
- 1 tsp chili powder, ½ tsp cumin, ½ tsp smoked paprika
- Juice of 1 lime
- Salt & pepper to taste
Directions:
- Preheat oven to 425°F.
- On a large sheet pan, toss steak, peppers, onions, and beans with avocado oil and spices.
- Spread evenly and roast 15 minutes, stirring halfway.
- Serve with avocado or guacamole and tortillas if desired.
Try Julianka’s Recipe: Ground Turkey and Sweet Potato Hash
Iron and B vitamins help mom and baby get the oxygen they need. Sweet potatoes add beta-carotene to support immunity and growth.
- Cook ground turkey in a sautée pan with diced sweet potatoes, onions, and bell peppers in a large skillet.
- Season with thyme, rosemary, and a splash of lemon.
- Simmer on low heat for 25 minutes or until the meat is firmly cooked.
VEGETARIAN
Try Val’s Recipe: Egg & Sweet Potato Breakfast Hash
Eggs supply choline, vital for baby’s brain development, while sweet potatoes offer beta-carotene and complex carbs for sustained energy. The combination of protein, iron, and antioxidants supports healthy red-blood-cell production and energy levels during pregnancy.
Ingredients:
- 1 medium sweet potato, cubed
- 1 cup chopped spinach or kale
- ½ cup diced bell pepper
- 1 tbsp olive oil
- 2 eggs
- Salt, pepper, and optional paprika
Directions:
- Heat olive oil in a large skillet over medium heat.
- Add sweet potato cubes and cook 8–10 minutes until tender.
- Add peppers and spinach; sauté 2–3 minutes.
- Push veggies aside and crack eggs directly into the pan; cook to desired doneness.
Try Julianka’s Recipe: Shakshuka with Chickpeas and Spinach
Eggs and chickpeas supply iron and choline, both of which are important for mom’s energy and baby’s neural development. The tomato base helps the body absorb iron more effectively.
- To boost iron, use a cast-iron skillet on medium heat.
- Simmer crushed tomatoes with garlic, cumin, and smoked paprika.
- Add canned chickpeas and spinach, then crack eggs into the sauce and cook to preferred firmness, but ensure the eggs are completely cooked.
More One-Pan Recipe Inspiration
Using these base recipes with substitutions like shrimp for salmon, or quinoa for chickpeas can keep your diet varied and delicious. But if you’re on the hunt for something new try these options too:
The Takeaway: Eating Right Can Be Easy
Pregnancy nutrition can feel like a full-time job. But one-pan meals offer a way to nourish yourself and your baby without piling on stress. Keep it simple. Keep it satisfying.
Remember, if you realize that your energy levels are still low–even after protein and iron-rich meal planning–reach out to your doctor. You should not feel constantly drained and tired during pregnancy. Instead, these symptoms may be signs that your delicate nutritional balance is off kilter. Get back on track by trying different recipes and working with your doctor to learn if supplements and vitamins can help. We’re here to cheer you on with tips, resources, and support to help you thrive during this exciting time. You’ve got this!
