What to Eat During Your Pregnancy: Foods for Trimester 2

The second trimester is often a breeze as compared to the first. The dreaded morning sickness settles in by this time and the best part, you start feeling hungry again! Food cravings might kick in now and justifiably so. After all, this is when your energy requirements increase and you need at least 300 extra calories a day! Depending on your weight, you can gain approximately 2 kg per month during the 2nd and 3rd trimesters.

Here’s how you can meet your key nutritional requirements during trimester 2 (Weeks 13-24)

  • Proteins: Trimester 2 is when your body starts demanding more protein, considering your baby starts growing rapidly now! Some good natural sources of protein are: Chicken, Fish, Eggs and Nuts. Depending on your weight, the average protein requirement should vary between 40 gms to 70 gms a day. Two to three servings of protein a day, should suffice. 70 grams of protein approximately equals - a bowl of yoghurt, palm size piece of chicken or paneer, a glass of milk, a bowl of thick dal / one egg omelet, 7- 8 cashew and almonds.
  • Folic Acid: Folic acid is another key nutrient for you and you will get lots of it from – chickpeas, green peas, green, leafy vegetables like spinach, radish leaves, mustard greens, avocados, sweet lime, oranges, melons, tomatoes and nuts.  
  • Calcium and Vitamin D: Calcium continues to be important for you, throughout pregnancy. It makes sure your baby develops a strong bony structure! Insufficient calcium during pregnancy leaches the minerals from your bones leaving them weak and more susceptible to breaks (even later in life) Vitamin D is crucial for absorption of calcium and phosphate. Its deficiency therefore can prevent your baby from getting enough of both! Good sources of Vitamin D are eggs, oily fish and red meat. If you are a vegetarian, your doctor may give you Vitamin D supplements. In this trimester, you need 700 to 800 mg of Calcium and 10 mg of Vitamin D.
  • Omega 3 Oils: Omega 3 oils are crucial for the development of your baby’s brain and trimester 2 is when you need it the most. Include mustard oil, beans like urad dal, cold pressed flaxseed oil, fish oil, chia seeds, walnuts, fish roe (eggs), fatty fish, seafood and soybeans in your diet to get enough of Omega 3 Fatty Acids. Amongst the veggies, you have cauliflower, broccoli, spinach, herbs and spices like cloves, oreganos which are rich in these Omega 3 Fatty Acids!
  • Vitamin C: Vitamin C is important for your baby’s cartilage, tendons, bones, and skin. Good food sources of Vitamin C include citrus fruits (oranges, grapefruits, lemons), fruits and vegetables with a deep colour (kiwi, berries, guavas, cantaloupes, pineapple, pumpkin, squash) and dark green vegetables (spinach, bell peppers, broccoli).
  • Magnesium: Magnesium helps reduce your cramps and strengthens your baby’s bones. Good food sources of Magnesium being; wheat bran, bran flakes, oatmeal. Even bananas, raisins, avocado, almonds, cashews, nuts, Beans (chowli, rajma), seeds and legumes like (pumpkin, sunflower).
  • Iron: Iron helps prevent anemia, infections, supports your baby’s brain development and allows her/him to build sufficient stores for later. Good food sources of iron include - lean meats like chicken, fish, well-cooked eggs. Vegetarian sources are pulses, legumes, nuts. Green leafy vegetables, multigrain breads and cereals are never a bad idea!

Tip: For better iron absorption, have a vitamin C rich fruit /veggie with or just after your meal and avoid tea 1 hour before and after a meal containing iron.


To help you get started, I have put together a Sample Diet Plan for your 2nd Trimester:


7 am

  • 6-7 Almonds soaked overnight
  • 1 tbsp flax seeds
  • A cup of milk / tea

8 am

  • 1 bowl Poha with carrots, peas and tomato
  • 2 Veg Parathas / 2 Besan Chilla with veggies
  • 1 Veg Sandwhich/ 1 scrambled egg with veggies
  • 2 whole wheat toast
  • Fresh Pomegranate/ Orange juice/ Cococnut water


11 am 

  • A bowl of Fruit  with 2walnuts, 2 pistas and 2kaju
  • bowl of yoghurt with grated beetroot 
  • Mix veg salad with sprouts
  • 1 bowl Soup
  •  1 glass Buttermilk 


Option 1 

1 pm

  • Wheat pasta with veggies in tomato sauce with 1 tbsp cheese
  • 1 bowl veg soup / Chicken soup
  • 1 bowl stir fry French beans/broccoli
  • 1 bowl salad (sprouts, tomatoes, cucumber, carrot)

Option 2 

1 pm

  • 1 bowl Pav baji with 2 wheat pav
  • 1 small bowl Veg Pulav
  • 1 bowl salad


3 pm 

  • Tea
  • Milk
  • 1 small bowl hummus with Cucumber carrot sticks
  • Roasted chana with small piece of jiggery


6 pm

  • 1 Sandwhich with hung curd mixed with spring onions,Cucumber
  • 1 Methi Khakhra +2 dates+ 1 Bowl of fruit

8 pm

  • Veg / Chicken Soup


Option 1 

8.30 pm

  • 2 Veg Parathas with 1 tsp ghee
  • 1 bowl Paneer/ fish / chicken pan fry
  • 1 bowl chole & salad
  • 1 glass Lassi

Option 2 

8.30 pm

  • 1 bowl Brown Rice
  • 1 bowl Dal
  • 1 bowl mix veg
  • 1 bowl salad

10 pm 

  • A fruit 
  • A glass of milk
  • Few nuts / dates



































































Do Note that the above diet plan for pregnancy is a general sample chart. It may or may not necessarily suit everyone. Please consult your gynecologist or a qualified nutritionist to help you make a diet plan suited for your needs and lifestyle. Take supplements, if necessary, but only in consultation with your doctor. 


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Comments (50)

Rashi Khadria

Very helpful article.

Av .

thank u

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I am glad you find the article useful.

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Thank you so much


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Bulbul Sharma

18week pregnant

Ananya Biswas

This is so well written. so structured diet plan helps to follow.

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