Protein is the building block of life and when you’re growing a tiny human, it’s non-negotiable. Here are the top 8 protein sources to fuel your pregnancy journey.
Eating nutritious food during pregnancy isn’t just about curbing cravings; it’s about supporting your baby’s growth, keeping your energy levels stable, and preventing common issues like anemia.
While you might think of protein just as “energy,” it’s actually made up of amino acids that serve as the foundation for your baby’s cells. To ensure a healthy pregnancy, you need protein to work alongside other essentials like folic acid, Vitamin D, and calcium.
Skimping on protein can actually increase the risk of low birth weight. So, let’s make sure you’re getting enough! Here is a breakdown of the best high-protein foods you should be adding to your plate right now.
1. Lean Poultry (Chicken Breast)
Chicken breast is a pregnancy superstar. It’s packed with high-quality protein and essential amino acids, plus it’s loaded with Vitamin B and iron to help build new tissue.
Pro Tip: Quality counts here. You want chicken that is safe, clean, and free from “nasties” like antibiotics, formalin, or growth hormones. Olagud Chicken Breast Fillet is a perfect choice because the chickens are raised using modern farming methods and fed probiotics, resulting in healthier, more natural meat.
- How to Eat It: Grill it without the skin, steam it with herbs, or shred it into a stir-fry. Avoid deep-frying; instead, toss it with plenty of veggies to hit your daily nutrient goals.
2. Eggs
Eggs are often called “nature’s multivitamin.” Aside from protein, they are one of the best sources of Choline, which is critical for your baby’s brain and spinal cord development. Plus, they are affordable and easy to find.
- How to Eat It: Get creative! Scramble them, make an omelet, boil them for a quick snack, or stir-fry them with fiber-rich veggies. Even a simple egg sandwich makes for a satisfying meal.
3. Fish
Fish isn’t just about protein; it’s about those Omega-3 fatty acids (DHA) that are vital for your baby’s brain and eye development. Local favorites like mackerel (ikan kembung), tilapia, and anchovies are great, as are salmon and sardines.
- How to Eat It: Aim for 2 servings (about 8–12 oz) of low-mercury fish per week.
- Important: Always cook your fish thoroughly. Avoid raw fish (sorry, no sushi for now) and high-mercury options like swordfish.
4. Lean Red Meat
Red meat is a powerhouse for iron, vitamins, and minerals that help increase your blood volume something your body is working hard to do right now.
- How to Eat It: Opt for lean cuts like sirloin or tenderloin. Cook the meat until well-done (no rare steaks, please) and pair it with complex carbs and fiber for a balanced meal.
5. Dairy (Yogurt, Cottage Cheese, Milk)
Dairy does double duty: it provides a high dose of protein while delivering the calcium and Vitamin D your baby needs for strong bones.
- How to Eat It: Greek yogurt is the MVP here because it has more protein than regular yogurt. Choose the plain variety and sweeten it naturally with fruit or nuts. You can also mix it with rolled oats or seeds for an extra nutrient boost.
6. Legumes & Beans
Beans are the perfect side dish or snack for moms-to-be. They are rich in protein, folate, and Vitamin B6.
- How to Eat It: Toss lentils or green beans into soups, salads, or stir-fries. Combining beans with rice actually creates a complete protein profile, making it a nutritious and budget-friendly meal.
7. Soy Products (Tofu & Tempeh)
These local Indonesian staples are plant-based powerhouses. Because they contain all essential amino acids, Tofu and Tempeh are excellent meat alternatives.
- How to Eat It: Steam them, bake them, or sauté them. Drizzle with a little honey for a snack, or stir-fry them with iron-rich leafy greens (like spinach) for a nutrient-dense dinner.
8. Seeds (Chia & Pumpkin Seeds)
Don’t underestimate these tiny guys. Chia and pumpkin seeds are superfoods loaded with magnesium, zinc, healthy fats, and you guessed it protein.
- How to Eat It: Sprinkle them over overnight oats, salads, or blend them into your morning smoothie for an effortless nutrition upgrade.
Finding Your Protein Balance
Every pregnancy is unique, so chat with your midwife, doctor, or nutritionist to figure out exactly how many grams of protein you need daily.
A quick note on supplements: Be careful with high-dose protein powders. They aren’t always necessary or safe for pregnancy. Unless you have a specific deficiency or condition (like anemia or severe food aversions), it’s always better and safer to get your protein from real, whole foods.
Try to mix and match! combining animal sources (like Olagud chicken and eggs) with plant sources (like tofu and beans) ensures you aren’t just getting protein, but also a full spectrum of iron, calcium, and choline for you and your baby.
