Proper nutrition during pregnancy and postpartum is crucial for both the baby’s development and the mother’s health. However, the demands of this life stage, combined with limited time for meal prep and grocery shopping, can make healthy eating feel overwhelming. The phrase “eating for two” is often associated with pregnancy, but the reality is that caloric needs only increase during the second and third trimesters, by an average of about 400 calories per day. In contrast, the need for essential vitamins and minerals rises significantly.
The good news? With thoughtful planning and the right resources, meeting these heightened nutritional requirements is entirely manageable. In this article, we’ll break down those nutritional needs and offer practical tips to help you maintain a balanced diet, even on a busy schedule.
3 Key Nutrients That Increase in Importance
Choline
Choline is a vital nutrient during pregnancy, essential for both maternal health and fetal development. Part of the B-vitamin family, choline is often under-consumed, with many women not obtaining enough through diet or prenatal supplements. The recommended daily intake for pregnant women is around 450 milligrams, increasing to 550 milligrams in the third trimester and during breastfeeding.
Choline plays a crucial role in fetal brain development and spinal cord formation, helps prevent neural tube defects, and supports placental function. For mothers, choline can also reduce the risk of gallbladder issues, which may arise due to elevated estrogen levels during pregnancy. Research suggests that adequate choline intake can have long-term benefits for the baby, positively influencing cognitive function later in life.
The best sources of choline include eggs, which provide about 150 milligrams per egg, as well as liver, meat, and fish. For an easy way to include choline in your diet, consider quick options like egg muffins, hardboiled eggs or any of our ready-made egg breakfast dishes.

Omega 3 Fatty Acids
Omega-3 fatty acids, which include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are essential nutrients that must be obtained through diet. During pregnancy and breastfeeding, DHA is particularly important, providing a range of benefits for both mother and baby. For the baby, DHA supports brain and cognitive development, improves visual acuity, and aids in the development of the nervous system and sensory functions. Adequate omega-3 intake can also reduce the risk of preterm birth and childhood allergies.
For mothers, omega-3s help lower the risk of postpartum depression, support heart health, improve uterine blood flow, and enhance the quality of breast milk. The best sources of omega-3s include fatty fish like salmon, sardines, and mackerel, as well as grass-fed beef. For fish, lox salmon and wild caught sardines are quick and nutritious choices. Choose grass-fed proteins from our selection of entrees and premium proteins.

Protein Intake
Protein is a vital macronutrient with increased demands during pregnancy and breastfeeding, playing a key role in supporting both mother and baby. It is essential for the baby’s growth, helping to build healthy tissues, organs, and muscles, while also aiding in the development of the placenta and maternal tissues, such as breast and uterine growth. Protein is also crucial for producing hormones and enzymes necessary for fetal development and helps regulate blood sugar levels, reducing the risk of morning sickness and gestational diabetes. During breastfeeding, protein supports postpartum tissue recovery and breast milk production.
It’s important to prioritize high-quality, complete protein sources that provide all the essential amino acids. Aim for 30 grams of protein per meal and a total of at least 120 grams of protein per day. Excellent options include grass-fed beef, organic poultry, wild-caught fish, and pasture-raised eggs. For convenient, ready-made solutions, explore our Premium Protein options designed to support your nutritional needs during this critical time. These can be paired with your choice of sides or eaten by themselves. No cooking required!

Strategizing Better Nutritional Intake with Limited Time
Both pregnancy and the postpartum period come with unique time challenges. During pregnancy, frequent doctor’s appointments and birth preparations take up a significant portion of your schedule. Women may also experience symptoms like nausea, fatigue, back pain, and other discomforts, which make tasks like grocery shopping and meal prep more difficult. In the postpartum period, time becomes even more limited due to recovery from childbirth, frequent newborn feedings, and sleepless nights. These time constraints make it especially challenging for expectant and new parents to prioritize nutritious choices and meet the increased nutritional demands of these stages.
Navigate This Time With Ease
Navigating the increased nutritional needs of pregnancy and the postpartum period can feel overwhelming, especially with the added time constraints that come with each stage. However, with thoughtful planning and the right resources, maintaining a balanced diet is completely achievable. Metabolic Meals offers a perfect solution to this challenge, providing nutrient-dense, ready-to-eat meals tailored to meet the specific needs of expectant and new parents. Our menu includes convenient, high-quality sources of choline, omega-3 fatty acids, and protein—nutrients essential for both maternal health and baby development.
With Metabolic Meals, you can save time on meal prep and grocery shopping without compromising your nutrition. Let us help you prioritize your health and the health of your baby during this important time, so you can focus on what truly matters: enjoying your pregnancy and postpartum journey.

Order your high-quality healthy meals today.
About the Author
Lauren Papanos is a licensed registered dietitian nutritionist and nutrition researcher, published in the Journal of Women’s Sports Medicine. She holds her bachelor’s and master’s degrees in nutrition sciences, board certification in sports nutrition as well as advanced certifications in functional medicine and functional endocrinology. She is the owner of the private practice, Functional Fueling Nutrition where they specialize in working with active women and athletes with thyroid diseases and endocrine and metabolic conditions. Lauren has been featured on national television and in Forbes, Shape and Insider. She is the host of the Strength in Hormones Podcast. You can find Lauren on Instagram at functional.fueling and learn more about her practice at www.functionalfueling.com.