Protein is the cornerstone of life. It consists of amino acids crucial for cell growth, making it an essential part of your pregnancy diet. Especially during the second and third trimesters, when your baby's growth rate increases significantly, meeting your protein needs is vital. 

Aim to consume about 75 grams of protein daily during pregnancy—this is roughly 30 grams more than the recommended intake for non-pregnant women. Achieving this goal will require a conscious effort, but it's certainly feasible.

If you're looking to boost your protein intake, consider incorporating lean meats, poultry, fatty fish, eggs, and milk into every meal. These foods are not only rich in protein but also offer other essential nutrients. 

For those following a vegetarian or vegan diet, options like beans, tofu, textured vegetable protein (TVP), peanuts, wheat germ, and whole grains are excellent protein sources. Contrary to common belief, it's entirely possible for vegetarians and vegans to meet, or even exceed, their protein requirements due to the high protein content in foods like tofu and soy products.

Supplementation can also help. Research indicates that protein supplements or vitamins containing extra protein can assist in meeting your daily needs, especially if your diet alone doesn't suffice. Make sure to evaluate whether you might benefit from such supplements.

Be vigilant about signs of protein deficiency. If you experience weight loss or significant fatigue during pregnancy, your protein intake might be insufficient. To better understand your dietary intake, keep a food diary for a few days. Check the nutritional information on food packaging, or look up protein content online. 

By ensuring you get enough protein, you provide essential building blocks for your baby's development—from physical features to brain function—while also maintaining your own health.

For more insights, you can refer to Aamar Imdad et al: Effect Of Balanced Protein Energy Supplementation During Pregnancy On Birth Outcomes. BMC Public Health Volume 11 Issue 3 2011.