Jaclyn Cave
Naturopath, Sydney

Jaclyn Cave
Naturopath, Sydney

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The Journal

A Practical Guide to Protein in Pregnancy and Breastfeeding

January 13, 2026

Unsurprisingly, pregnancy and breastfeeding place extraordinary demands on your body! Protein is the primary building block for fetal growth, maternal tissue expansion, and milk production. Recent research shows that protein requirements rise progressively throughout pregnancy - far more than older guidelines suggest! This is because baby’s rapid cell division, organ development, and brain growth rely heavily on amino acids from protein.

Insufficient intake can lead to lower birth weight, reduced placental function, and poorer long-term child outcomes. During breastfeeding, high protein needs continue to support nutrient-dense milk production while aiding maternal recovery.

First Trimester: Weeks 1 - 13

During this time protein is essential for forming the placenta - a highly protein-rich organ - and for early fetal cell division and organogenesis (formation of the heart, brain, and nervous system). Adequate intake supports implantation and reduces the risk of early growth restriction. Morning sickness and food aversions can make eating challenging!


I suggest focusing on small, beige, easy-to-digest protein sources such as yoghurt, toast with nut butters, or smoothies with protein powder (eggs are fabulous so long as you don’t have the dreaded yet common trimester 1 egg ick)!


Aim for approximately 1.0-1.2 g of protein per kg of body weight per day (a minimum of 80g total daily for a pre-pregnancy weight of 65-70 kg), a 10-15%+ increase versus non-pregnant levels.


Examples:

  • Breakfast: Scrambled eggs (3-4 eggs = 18–24 g protein) with cheese and toast
  • Snack: Full-fat Greek yogurt (20g protein/cup) topped with nuts or paleo granola
  • Easy meal option: My high protein chocolate milkshake (35g protein from yoghurt, protein/collagen powder, and PB). Add lots of ice and consider adding ginger if feeling nauseous!
Jaclyn Cave, Naturopath
Second Trimester: Weeks 14 - 27

This trimester marks rapid growth of the baby’s organs, muscles, bones, and brain. Maternal blood volume increases by up to 50%, and the uterus expands significantly - both requiring substantial protein for new tissue synthesis. Studies using advanced amino acid oxidation methods show that protein needs begin to climb noticeably here to match the accelerated fetal protein deposition. Thankfully nausea often eases, allowing more dietary variety!

Aim for approximately 1.2 g per kg of body weight per day (eg 78–84 g total for a 65-70 kg woman, with a focus on building toward higher intake as pregnancy progresses).

Examples:

  • Breakfast: Overnight oats or porridge with collagen, full-fat yogurt, and nut butter (30g protein total)
  • Lunch/Dinner: Grilled chicken salad with spinach, avocado, sweet potato, chickpeas and a handful of nuts (30-35g protein)
  • Snack: Apple slices with almond or peanut butter or full fat cheese and Marys crackers
Jaclyn Cave, Naturopath
Third Trimester: Weeks 28 - 40+

The third trimester sees the baby’s fastest growth period - weight triples, fat stores build, and the brain undergoes massive development. Maternal protein is used not only for fetal tissue but also to maintain expanded blood volume, strengthen connective tissues for labour, and prepare the body for postpartum recovery. Research indicates that meeting these higher needs improves birth weight, reduces preterm delivery risk, and supports better infant body composition. Digestive space can become limited, so small, frequent meals with concentrated protein sources work best!

Aim for approximately 1.5 g per kg of body weight per day (a minimum of 100g total daily for a 65–70 kg woman).

Examples:

  • Breakfast: 3-4 large eggs, 1/4 cup grated cheddar, toast, avocado, and kimchi (30g+ protein pending on egg size)
  • Lunch/Dinner: Baked salmon (120g salmon fillet = 24g protein) or chicken (100g chicken breast = 31g protein) with veggies and a side of lentils
  • Snack: 1/2 cup cottage cheese (Barambah Organics brand = 12g protein) with fresh berries, or a Chief protein bar (= 14-17g protein)
Jaclyn Cave, Naturopath
Breastfeeding

Breast milk contains about 1g of protein per 100mL, and exclusive breastfeeding can produce 700-900 ml daily, requiring an additional 15-25 g of protein beyond baseline needs. Recent studies using indicator amino acid oxidation techniques show that lactating women require significantly more protein than previously estimated to maintain milk quality, support immune factors in breast milk, and prevent maternal muscle breakdown during recovery. Higher intake helps sustain energy, support tissue repair, and ensure robust infant growth and neurodevelopment.

Aim to continue at or above late-pregnancy levels - a minimum of 100g/day, often higher, such as 110-133g or 1.7g/kg - if exclusively breastfeeding - to support milk production and maternal recovery.

Examples:

  • Breakfast: A 3-4 egg omelette with spinach and feta, hemp seeds, and seedy toast. Or porridge with protein powder/collagen and an egg stirred through (35g+ for either option)
  • Lunch/Dinner: Slow-cooked pulled pork or beef with pumpkin, greens and quinoa (35 - 40g protein pending on serving size)
  • Snack: Greek yogurt with protein powder and cinnamon stirred through, topped with nuts, or a FODBODs protein bar (15g protein)
Jaclyn Cave, Naturopath

A note on carbohydrates and fats

 


While carbohydrates and fats are of course vital, their requirements don’t increase as dramatically. Conventional guidelines suggest 45-65% of energy from complex carbohydrates (minimum 175g/day) - however emerging evidence shows many women thrive on lower amounts (eg 75–150g/day) pending individual blood sugar tolerance. Focus on quality carbs with higher fibre levels from nutrient-dense sources such as vegetables, fruits, wholegrains, nuts, and full-fat dairy.

 


For fats, aim for 20–35% from whole food sources - avocados, nuts, olive oil, eggs, and fatty fish. Focus on including a minimum of 250mg DHA daily from omega-3-rich seafood like salmon or sardines, or supplements if needed, for optimal brain and eye development.

 


In summary

 


Protein is the nutrient that shows the steepest, most critical rise throughout pregnancy and remain elevated during breastfeeding to support the intense biological demands of fetal growth, maternal adaptation, and milk production.

 


Start with a minimum of around 80g daily in the first half of pregnancy, increasing to a minimum of 100g in the third trimester, and maintain these higher levels while breastfeeding.

 


Spread protein across the day for steady energy and blood sugar control, and adjust portion sizes according to how your digestion feels - especially in later pregnancy. Protein truly is the foundation for a healthy pregnancy and a strong start for your baby.

 


If you would like nutritional support during trying to conceive, pregnancy, breastfeeding, or post-partum, please reach out for one-on-one support. I’d love to help you optimise your diet and feel your best during these precious (and protein dense) times!

Author

Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Womens Health Med (UNSW)

References:

  • Murphy MM, Higgins KA, Bi X, Barraj LM. 2021. Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012. Nutrients, 13(3):795.
  • Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS. 2021. Nutrient Requirements during Pregnancy and Lactation. Nutrients, 13(2):692.
  • Elango R, Ball RO. 2016. Protein and Amino Acid Requirements during Pregnancy. Advances in Nutrition, 7(4):839S-844S.
  • Marshall NE, Abrams B, Barbour LA, Catalano P, Christian P, Friedman JE, Hay WW Jr, Hernandez TL, Krebs NF, Oken E, Purnell JQ, Roberts JM, Soltani H, Wallace J, Thornburg KL. 2022. The Importance of Nutrition in Pregnancy and Lactation: Lifelong Consequences. American Journal of Obstetrics and Gynecology, 226(5):607-632.
  • Koletzko B, Lapolla A, Dalfrà MG, Burlina S, Maranghi M, Napoli A, Scibetta E, Torlone E, Vitacolonna E, Dalfra MG. 2021. Medical Nutrition Therapy in Physiological Pregnancy and in Pregnancy Complicated by Obesity and/or Diabetes: SID-AMD Recommendations. Acta Diabetologica, 58(10):1287-1301.
  • Rasmussen KM, Yaktine AL, editors. 2009. Weight Gain During Pregnancy: Reexamining the Guidelines. Washington (DC): National Academies Press (US).
  • National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. 2006 (updated 2017). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Canberra: NHMRC.
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Washington, DC: U.S. Government Printing Office.
  • Nichols L. 2018. Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Lily Nichols.

 

 

 

The Journal

A Practical Guide to Protein in Pregnancy and Breastfeeding

January 13, 2026

Unsurprisingly, pregnancy and breastfeeding place extraordinary demands on your body! Protein is the primary building block for fetal growth, maternal tissue expansion, and milk production. Recent research shows that protein requirements rise progressively throughout pregnancy - far more than older guidelines suggest! This is because baby’s rapid cell division, organ development, and brain growth rely heavily on amino acids from protein.

Insufficient intake can lead to lower birth weight, reduced placental function, and poorer long-term child outcomes. During breastfeeding, high protein needs continue to support nutrient-dense milk production while aiding maternal recovery.

First Trimester: Weeks 1 - 13

During this time protein is essential for forming the placenta - a highly protein-rich organ - and for early fetal cell division and organogenesis (formation of the heart, brain, and nervous system). Adequate intake supports implantation and reduces the risk of early growth restriction. Morning sickness and food aversions can make eating challenging!


I suggest focusing on small, beige, easy-to-digest protein sources such as yoghurt, toast with nut butters, or smoothies with protein powder (eggs are fabulous so long as you don’t have the dreaded yet common trimester 1 egg ick)!


Aim for approximately 1.0-1.2 g of protein per kg of body weight per day (a minimum of 80g total daily for a pre-pregnancy weight of 65-70 kg), a 10-15%+ increase versus non-pregnant levels.


Examples:

  • Breakfast: Scrambled eggs (3-4 eggs = 18–24 g protein) with cheese and toast
  • Snack: Full-fat Greek yogurt (20g protein/cup) topped with nuts or paleo granola
  • Easy meal option: My high protein chocolate milkshake (35g protein from yoghurt, protein/collagen powder, and PB). Add lots of ice and consider adding ginger if feeling nauseous!
Jaclyn Cave, Naturopath
Second Trimester: Weeks 14 - 27

This trimester marks rapid growth of the baby’s organs, muscles, bones, and brain. Maternal blood volume increases by up to 50%, and the uterus expands significantly - both requiring substantial protein for new tissue synthesis. Studies using advanced amino acid oxidation methods show that protein needs begin to climb noticeably here to match the accelerated fetal protein deposition. Thankfully nausea often eases, allowing more dietary variety!

Aim for approximately 1.2 g per kg of body weight per day (eg 78–84 g total for a 65-70 kg woman, with a focus on building toward higher intake as pregnancy progresses).

Examples:

  • Breakfast: Overnight oats or porridge with collagen, full-fat yogurt, and nut butter (30g protein total)
  • Lunch/Dinner: Grilled chicken salad with spinach, avocado, sweet potato, chickpeas and a handful of nuts (30-35g protein)
  • Snack: Apple slices with almond or peanut butter or full fat cheese and Marys crackers
Jaclyn Cave, Naturopath
Third Trimester: Weeks 28 - 40+

The third trimester sees the baby’s fastest growth period - weight triples, fat stores build, and the brain undergoes massive development. Maternal protein is used not only for fetal tissue but also to maintain expanded blood volume, strengthen connective tissues for labour, and prepare the body for postpartum recovery. Research indicates that meeting these higher needs improves birth weight, reduces preterm delivery risk, and supports better infant body composition. Digestive space can become limited, so small, frequent meals with concentrated protein sources work best!

Aim for approximately 1.5 g per kg of body weight per day (a minimum of 100g total daily for a 65–70 kg woman).

Examples:

  • Breakfast: 3-4 large eggs, 1/4 cup grated cheddar, toast, avocado, and kimchi (30g+ protein pending on egg size)
  • Lunch/Dinner: Baked salmon (120g salmon fillet = 24g protein) or chicken (100g chicken breast = 31g protein) with veggies and a side of lentils
  • Snack: 1/2 cup cottage cheese (Barambah Organics brand = 12g protein) with fresh berries, or a Chief protein bar (= 14-17g protein)
Jaclyn Cave, Naturopath
Breastfeeding

Breast milk contains about 1g of protein per 100mL, and exclusive breastfeeding can produce 700-900 ml daily, requiring an additional 15-25 g of protein beyond baseline needs. Recent studies using indicator amino acid oxidation techniques show that lactating women require significantly more protein than previously estimated to maintain milk quality, support immune factors in breast milk, and prevent maternal muscle breakdown during recovery. Higher intake helps sustain energy, support tissue repair, and ensure robust infant growth and neurodevelopment.

Aim to continue at or above late-pregnancy levels - a minimum of 100g/day, often higher, such as 110-133g or 1.7g/kg - if exclusively breastfeeding - to support milk production and maternal recovery.

Examples:

  • Breakfast: A 3-4 egg omelette with spinach and feta, hemp seeds, and seedy toast. Or porridge with protein powder/collagen and an egg stirred through (35g+ for either option)
  • Lunch/Dinner: Slow-cooked pulled pork or beef with pumpkin, greens and quinoa (35 - 40g protein pending on serving size)
  • Snack: Greek yogurt with protein powder and cinnamon stirred through, topped with nuts, or a FODBODs protein bar (15g protein)
Jaclyn Cave, Naturopath

A note on carbohydrates and fats

 


While carbohydrates and fats are of course vital, their requirements don’t increase as dramatically. Conventional guidelines suggest 45-65% of energy from complex carbohydrates (minimum 175g/day) - however emerging evidence shows many women thrive on lower amounts (eg 75–150g/day) pending individual blood sugar tolerance. Focus on quality carbs with higher fibre levels from nutrient-dense sources such as vegetables, fruits, wholegrains, nuts, and full-fat dairy.

 


For fats, aim for 20–35% from whole food sources - avocados, nuts, olive oil, eggs, and fatty fish. Focus on including a minimum of 250mg DHA daily from omega-3-rich seafood like salmon or sardines, or supplements if needed, for optimal brain and eye development.

 


In summary

 


Protein is the nutrient that shows the steepest, most critical rise throughout pregnancy and remain elevated during breastfeeding to support the intense biological demands of fetal growth, maternal adaptation, and milk production.

 


Start with a minimum of around 80g daily in the first half of pregnancy, increasing to a minimum of 100g in the third trimester, and maintain these higher levels while breastfeeding.

 


Spread protein across the day for steady energy and blood sugar control, and adjust portion sizes according to how your digestion feels - especially in later pregnancy. Protein truly is the foundation for a healthy pregnancy and a strong start for your baby.

 


If you would like nutritional support during trying to conceive, pregnancy, breastfeeding, or post-partum, please reach out for one-on-one support. I’d love to help you optimise your diet and feel your best during these precious (and protein dense) times!

Author

Jaclyn Cave
BHSc (Nat), BComm (Soc)
Masters Womens Health Med (UNSW)

References:

  • Murphy MM, Higgins KA, Bi X, Barraj LM. 2021. Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012. Nutrients, 13(3):795.
  • Jouanne M, Oddoux S, Noël A, Voisin-Chiret AS. 2021. Nutrient Requirements during Pregnancy and Lactation. Nutrients, 13(2):692.
  • Elango R, Ball RO. 2016. Protein and Amino Acid Requirements during Pregnancy. Advances in Nutrition, 7(4):839S-844S.
  • Marshall NE, Abrams B, Barbour LA, Catalano P, Christian P, Friedman JE, Hay WW Jr, Hernandez TL, Krebs NF, Oken E, Purnell JQ, Roberts JM, Soltani H, Wallace J, Thornburg KL. 2022. The Importance of Nutrition in Pregnancy and Lactation: Lifelong Consequences. American Journal of Obstetrics and Gynecology, 226(5):607-632.
  • Koletzko B, Lapolla A, Dalfrà MG, Burlina S, Maranghi M, Napoli A, Scibetta E, Torlone E, Vitacolonna E, Dalfra MG. 2021. Medical Nutrition Therapy in Physiological Pregnancy and in Pregnancy Complicated by Obesity and/or Diabetes: SID-AMD Recommendations. Acta Diabetologica, 58(10):1287-1301.
  • Rasmussen KM, Yaktine AL, editors. 2009. Weight Gain During Pregnancy: Reexamining the Guidelines. Washington (DC): National Academies Press (US).
  • National Health and Medical Research Council, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. 2006 (updated 2017). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Canberra: NHMRC.
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. 2020. Dietary Guidelines for Americans, 2020-2025. 9th Edition. Washington, DC: U.S. Government Printing Office.
  • Nichols L. 2018. Real Food for Pregnancy: The Science and Wisdom of Optimal Prenatal Nutrition. Lily Nichols.