Written By: Amna Saleem
When we think about nutrition during pregnancy, we often hear about folic acid, iron, or prenatal vitamins, but protein deserves just as much attention. Pregnancy is a season of constant growth. A baby is developing organs, muscles, skin, and other tissues, while a mother’s own body is also changing to support the placenta, expanding blood volume, and prepare for birth and breastfeeding.
Protein provides amino acids; the building blocks the body uses to make and repair tissue. That is one reason protein needs increase during pregnancy. The current U.S. Recommended Dietary Allowance is about 1.1 grams of protein per kilogram of body weight per day, commonly listed as about 71 grams daily for pregnancy. Research also suggests that needs may rise as pregnancy progresses, especially later in pregnancy when fetal growth is rapid.
What I appreciate is that meeting protein needs does not have to mean complicated meals or expensive supplements. Simple foods can add up throughout the day. Eggs, Greek yogurt, milk, cheese, chicken, turkey, lean meat, low-mercury fish, lentils, beans, chickpeas, tofu, nuts, seeds, and nut butters can all contribute. Pairing foods also helps—for example, eggs with whole-grain toast, yogurt with nuts, lentil soup with bread, or beans with rice.
For Muslim mothers, I also see nutrition as part of the amanah Allah has given us over our bodies and the little life growing within us. Islam encourages us to choose what is both halal and tayyib—lawful and wholesome. Pregnancy is not about eating perfectly, but about making intentional choices with gratitude and balance.
There may also be days when nausea, food aversions, fatigue, or heartburn make eating difficult. On those days, smaller protein-rich foods may feel more manageable: a boiled egg, yogurt, hummus, a handful of nuts, milk, or a simple smoothie with a safe protein source. Every meal does not have to be perfect.
I think the most important message is not “eat as much protein as possible.” More is not automatically better. The goal is adequate protein within a balanced diet that also includes fruits, vegetables, whole grains, healthy fats, and the nutrients recommended during pregnancy.
Nourishing ourselves during pregnancy can be an act of care, preparation, and shukr. We take the means Allah has provided, feed our bodies well, and place our trust in Him for the health and journey of both mother and baby.