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Prenatal Nutrition, Trimester by Trimester

Prenatal nutrition, made specific

Eating for two,
guided by science, not guesswork.

Prenatal nutrition, made simple. Science-based meals designed for every trimester — so you know exactly what to eat, without the confusion.

Get your free meal plan See sample recipes

Reviewed by registered dietitians
Every trimester covered
No fad diets

TODAY’S plate

Built by dietitians

Every plan and recipe is reviewed by a registered dietitian who specializes in prenatal care.

Matched to your trimester

Nutrient needs shift fast. Your plan changes with you, week by week, instead of staying static.

Food you’ll crave

No bland “pregnancy diet” plates — recipes are built around real appetite, including the cravings.

The trimester plate

What your body actually needs, right now

Nutrient priorities change by trimester. Pick a stage to see what to focus on — and what to eat to get there.

First trimester · weeks 1–13

Lay the foundation, gently

Neural tube development happens fast and early, while nausea often makes eating hard. The goal here is small, steady wins — not perfection.

Folate

Supports early neural tube development.

LENTILS · SPINACH · CITRUS

Vitamin B6

Can help take the edge off morning sickness.

BANANAS · OATS · CHICKPEAS

Ginger

A gentle, well-studied option for nausea.

GINGER TEA · CRYSTALLIZED GINGER

Fluids

Easy to under-drink when nauseated — worth tracking.

WATER · BROTH · ELECTROLYTES

Second trimester · weeks 14–27

Build, now that appetite’s back

Energy needs rise and appetite usually returns. This is the stretch to build steady habits around protein, calcium, and brain-building fats.

Calcium

Supports developing bones — and protects yours.

YOGURT · FORTIFIED MILK · TOFU

Iron

Blood volume expands quickly through this stage.

RED MEAT · BEANS · FORTIFIED CEREAL

DHA (Omega-3)

Key building block for brain and eye development.

SALMON · WALNUTS · CHIA SEEDS

Protein

Needs climb steadily as the baby grows.

EGGS · POULTRY · GREEK YOGURT

Third trimester · weeks 28–40

Sustain, in smaller portions

Less room to eat, more need for nutrients — smaller, more frequent meals tend to work better than three big ones.

Iron

Demand peaks to prepare for birth and recovery.

LENTILS · SPINACH · LEAN BEEF

Fiber

Helps with a common late-pregnancy discomfort.

BERRIES · OATS · WHOLE GRAINS

Choline

Supports late-stage brain development.

EGGS · LEAN MEAT · SOYBEANS

Small, frequent meals

Eases pressure on a shrinking stomach capacity.

5–6 SMALLER MEALS · PROTEIN AT EACH

This week’s recipes

Built around what you need, not around a diet

Every recipe lists the trimester it’s suited for and the nutrient it’s carrying the most of.

Trimester 1

Citrus & Spinach Morning Bowl

A folate-forward breakfast that goes down easy on queasy mornings.

10 min Folate + Vitamin C

Trimester 2

Salmon & Sweet Potato Bake

One-pan dinner built around DHA and iron for the growth stretch.

30 min Omega-3 + Iron

Trimester 3

Lentil & Berry Power Salad

A fiber- and iron-rich salad sized for smaller, more frequent meals.

15 min Fiber + Iron

“Pregnancy nutrition advice is everywhere. What’s missing is advice for this week, for a body that’s changing every week.”

— Prenatal Nutrition

Our approach

Less “eat healthy,” more “eat this, this week”

Most pregnancy nutrition content reads the same in week 6 as it does in week 36. But your needs, your appetite, and your symptoms shift constantly — so generic advice ages badly fast.

We built Prenatal Nutrition around the trimester, not the topic: every plan, recipe, and nutrient note is written for where you are right now, then reviewed by a registered dietitian who works in prenatal care.

From people using it

What changes when the plan matches the week

“The first-trimester recipes were the only thing that didn’t make my nausea worse. Small thing, huge relief.”

Amara · 9 weeks

“I liked that it told me *why* I needed more iron this trimester, not just that I did. Made it easier to actually stick with.”

Priya · 24 weeks

“Smaller, frequent meals sounded annoying until I tried the third-trimester plan. Wish I’d started it sooner.”

Sofia · 33 weeks

Free to start

Get a meal plan matched to your trimester

Tell us how far along you are and we’ll send a free week of trimester-specific meals — no credit card, no commitment.

Reviewed by registered dietitians. Unsubscribe anytime.