Plant-Based Pregnancy: What I Eat in A Day
Today I’m sharing What I Eat in a Day during pregnancy as a Predominantly Plant-Based Registered Dietitian! Plant-based eating looks different for everyone, so this is just to share inspiration and ideas.
As a dietitian, I know the importance of eating healthy during pregnancy. While I may not always feel like actually doing it (I’m looking at you, first trimester…) I do my best to eat my fruits and veggies and sneak them in if I have to…which I’m also showing you some tips on!
While opting for nutrient-dense foods during pregnancy is important, there are many other factors that play a big role in a healthy pregnancy – including proper supplementation, eating regular meals and snacks, and giving yourself permission to enjoy treats, while still eating whole foods as much as possible.
And in this “What I Eat in a Day”, you’ll see how I implement all of this. I filmed this video when I was about 36 and a half weeks pregnant, but by the time you’re seeing this, I’ve probably already given birth. :)
So – let’s get into a recap of what I eat!
WHAT I EAT IN A DAY: PREGNANT + PLANT-BASED
BREAKFAST – 8:30 AM
Coffee with non-dairy creamer
Despite popular belief, research shows that up to 200 mg/day of caffeine (about 2 cups of coffee) is perfectly safe during pregnancy.
Super Seed Oatmeal with shredded zucchini and carrots, mashed banana, chia seeds, flax seeds, and hemp seeds, vanilla, cinnamon, plant milk, topped with peanut butter and berries
I’ve recently started adding veggies into my oatmeal – not only to pack in the veggies during pregnancy, but also to get my two and a half-year-old to eat his veggies! The banana sweetens everything and masks the taste of the veggies, but you can always add some maple syrup if you’d like.
LUNCH – 11:30 AM
Whole wheat pasta, tofu, and salad with mixed greens, pepitas, roasted beets, cabbage, and cherry tomatoes
I like to add a wide variety of plant-based foods to my lunch to cover all my nutrient needs! Tofu, pepitas, and whole wheat pasta are all great sources of protein, while the veggies pack in tons of antioxidants, fiber, and other essential nutrients.
SNACK #1 – 2:00 PM
These muffins make a great healthy snack or dessert, and you can use whatever fruit you have on hand!
Decaf soy milk latte
I like to include fortified soy milk to boost my calcium. Just one cup of fortified soy milk provides 300 mg of calcium, which is about 1/3 of daily calcium needs during pregnancy.
SNACK #2 – 4:00 PM
DINNER – 6:30 PM
Stir-fry with brown rice, tofu, carrots, peanuts, carrots broccoli, summer squash, pineapple, bell pepper + avocado oil, soy sauce + spices
I usually have prepped grains and/or beans on hand to throw into my meals. For this stir-fry, I used brown rice I had prepped and threw it t0gether with different veggies and an easy homemade sauce!
DESSERT – 8:00 PM
I always have a sweet tooth, especially during pregnancy. These brownies are so delicious and also pack in some nutrition!
For a comprehensive guide on everything you need to know to have a happy, healthy plant-based pregnancy, be sure to check out Plant-Based Juniors’ Predominantly Plant-Based Pregnancy Guide!
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