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High Protein Recipes




During pregnancy, protein plays a crucial role in the development of the baby's tissues and organs. It is essential for the growth of the placenta, amniotic fluid, and the increased blood supply required to support the growing fetus. Protein is also important for the mother's body as it helps in the production of new cells and supports the changes occurring in her body during pregnancy.


Protein through the Trimesters:


First Trimester:

  • Protein helps in the formation of the baby's tissues and organs.

  • Supports the rapid cell division and growth that occurs during this stage.


Second Trimester:

  • Protein is crucial for the development of the placenta, which nourishes the baby.

  • Supports the growth of the baby's bones, muscles, and other structures.


Third Trimester:

  • Adequate protein intake aids in the development of the baby's brain and nervous system.

  • Helps in the production of amniotic fluid, which protects and cushions the baby.



Grilled Chicken Salad


Ingredients:

  • 200g grilled chicken breast (cooked and diced)

  • 150g mixed salad greens (lettuce, spinach, arugula, etc.)

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, sliced

  • 50g feta cheese, crumbled

  • 2 tbsp olive oil

  • 1 tbsp balsamic vinegar

  • Salt and pepper to taste


Instructions:

In a large bowl, combine the grilled chicken, salad greens, cherry tomatoes, cucumber, and feta cheese.

In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.

Pour the dressing over the salad and toss until well combined.

Serve immediately.


Lentil and Vegetable Stew


Ingredients:

  • 1 cup dry lentils, rinsed

  • 1 onion, chopped

  • 2 carrots, diced

  • 2 celery stalks, chopped

  • 1 bell pepper, diced

  • 3 cloves garlic, minced

  • 1 can (400g) diced tomatoes

  • 1 tsp cumin

  • 1 tsp paprika

  • 1 tsp thyme

  • Salt and pepper to taste

  • 1 liter vegetable stock


Instructions:

In a large pot, sauté the onion, garlic, carrots, celery, and bell pepper until softened.

Add the lentils, diced tomatoes, cumin, paprika, thyme, salt, and pepper. Stir to combine.

Pour in the vegetable broth and bring to a boil. Reduce heat, cover, and simmer for about 25-30 minutes or until lentils are tender.

Adjust seasoning if needed and serve, you could also add an animal protein source such as chicken or turkey or replace the lentils with either.


Quinoa and Black Bean Bowl


Ingredients:

  • 1 cup cooked quinoa

  • 1 can (400g) black beans, drained and rinsed

  • 1 cup corn kernels (fresh or frozen)

  • 1 avocado, diced

  • 1/2 cup cherry tomatoes, halved

  • 1/4 cup chopped fresh cilantro

  • Juice of 1 lime

  • Salt and pepper to taste

Instructions:

  1. In a bowl, combine cooked quinoa, black beans, corn, avocado, and cherry tomatoes.

  2. Add cilantro, lime juice, salt, and pepper. Toss gently to mix.

  3. Serve in bowls.


Greek Yogurt Parfait


Ingredients:

  • 1 cup Greek yogurt

  • 1/2 cup granola

  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)

  • 1 tablespoon honey

Instructions:

In a glass or bowl, layer Greek yogurt, granola, and mixed berries.

Drizzle honey on top.

Repeat the layers.

Serve chilled.



Salmon and Sweet Potato Skewers


Ingredients:


  • 200g salmon fillets, cut into cubes

  • 2 sweet potatoes, peeled and cut into chunks

  • 2 tablespoons olive oil

  • 1 teaspoon paprika

  • 1 teaspoon garlic powder

  • Salt and pepper to taste

Instructions:


Preheat the oven to 200°C (400°F).

In a bowl, mix olive oil, paprika, garlic powder, salt, and pepper.

Thread salmon and sweet potato chunks onto skewers.

Brush the skewers with the spice mixture.

Place on a baking sheet and bake for 15-20 minutes or until the salmon is cooked through and sweet potatoes are tender.



These recipes offer a good balance of protein, healthy fats, and essential nutrients for pregnancy.


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