Recipes Rich In Protein For The Second Trimester Of Pregnancy
It is vitally important that you consider these high-protein recipes for the second trimester of pregnancy. The reason is that, as the months progress, the baby will require more protein. Especially since from the fifth month your brain and other organs are in their most significant period of growth.
Despite introducing foods with high protein content, do not neglect the variety in the diet. It will continue to be necessary to provide abundant lipids and vegetables.
High-protein recipes for the second trimester of pregnancy
The best way to consume protein is to prepare delicious recipes that meet your requirements and also delight your palate.
Sauteed beef with asparagus
With this dish you will ensure a protein intake of high biological value, which has proven to be essential to ensure good muscle health and prevent pathologies associated with lean tissue.
Ingredients:
- 15 heads chopped asparagus.
- 2 ½ cups bean sprouts.
- ½ kilogram of veal.
- 1 red pepper
- 3 minced garlic.
- 2 tablespoons of olive oil.
- 5 tablespoons of chicken broth.
- 1 lemon
preparation:
- Blanch the asparagus by placing them in boiling water and then immersing them in cold water. Cook the veal in the chicken broth and add the asparagus.
- In a frying pan heat the oil, add the garlic, the bean sprouts, the pepper and the veal with the asparagus. Sauté for 2 minutes. Serve immediately.
Baked fish with parsley sauce
Fish intake is highly recommended. In addition to proteins, it contains in its composition fatty acids from the omega 3 series, necessary to maintain good cardiovascular health according to a study published in the Expert Review of Clinical Pharmacology.
Ingredients:
- 2 fillets of cod or other white fish.
- 4 lemon slices.
- 1 bunch of parsley.
- 1 teaspoon of oregano.
- Pepper.
- ½ tablespoon of ground cumin.
- Olive oil.
preparation:
- Spread olive oil on two pieces of aluminum foil and place the fish fillets seasoned with pepper on each one.
- Place lemon slices on top and fold the aluminum foil into a closed bag. Put in a preheated oven at 200º C and bake for 15 or 20 minutes.
- For the sauce, mix the garlic, parsley, cumin, oregano and oil very well. Add this sauce over the already baked fish.
- It can be accompanied with baked potatoes or salads.
Chard gratin
Swiss chard is a source of micronutrients, including vitamin C and iron. Eating them daily ensures the proper functioning of the body.
Ingredients:
- 1 bunch of Swiss chard.
- 1 clove garlic.
- 2 oranges
- Mushrooms.
- 50 grams of grated cheese.
- Salt and pepper.
- Oil.
Elaboration:
- In salted water, cook the chard previously washed and cut. Remove them when they are tender.
- Later, sauté with the minced garlic and place them in a source.
- Add the sliced mushrooms, the sliced oranges and the cheese. Finally, gratin in the oven.
Salmon sandwich
A sandwich is a preparation that can be used to meet dietary needs at any time of the day. Stuffing it with salmon is always an effective solution.
Ingredients:
- Wholemeal bread.
- Low-fat cream cheese.
- Mozarella cheese.
- Tomatoes.
- Kale or spinach leaves.
preparation:
- Toast 2 slices of bread and spread cream cheese on both.
- Then place the cooked or grilled ham burger.
- As a last step, add sliced tomatoes, kale leaves, lettuce, or coriander.
Green cream
Vegetable creams are characterized by providing micronutrients in large quantities, which helps to improve the health of the body.
Ingredients:
- 100 grams of green beans.
- 1 handful of peas.
- 2 slices of cheese.
- 1 potato
- 1 zucchini.
- Salt to taste.
preparation:
- Peel and cut the vegetables and cook the potato and beans.
- After a few minutes, add the peas and zucchini.
- Let cook until tender; then mash them, add the cheese and serve.
Practical tips to increase protein intake
In addition to considering the protein-rich recipes for the second trimester of pregnancy that we described earlier, you must maintain a balance in your diet. That way, you can consume all the vitamin supplements that your body and that of your baby need.
These tips may help you at this stage:
- Substitute the source of animal protein. One day meat, the next day fish, another egg, then poultry, and so on.
- It complements animal and vegetable protein. When you don’t eat meat, you can eat rice, couscous, lentils, and beans.
- Don’t forget dairy products. These include milk, yogurt, and cheeses.
Protein consumption in pregnant vegetarians
If you are a vegetarian, you should supplement your protein intake with eggs, fish, and dairy. In case of not consuming fish, you will have to increase the consumption of cereals, legumes and dairy products such as yogurt, custard, cheeses and others. These provide a large amount of amino acids.
Vegetable protein, in contrast to animal protein, is low in fat and rich in fiber, and contains vitamins and minerals. On the other hand, it controls the glycemic index and reduces cholesterol.
Effects of protein deficiency in pregnancy
Insufficient protein in the second trimester of pregnancy will cause excessive fatigue in the mother. In addition, it is the main reason for the irresistible cravings to eat sweets.
This protein deficiency does not allow the baby to develop its muscular system and articulate properly. Likewise, it is also a cause of brain damage and bone malformations.
This is why you have valid reasons to prepare these high-protein recipes for the second trimester of pregnancy. As we always say, do not hesitate to consult a professional to indicate the specific needs of your pregnancy.
