Being pregnant and vegan isn’t as hard as it seems. I know a lot of people out there think that we have to load up on fleshy meals, dairy, and eggs during pregnancy. I’m here to tell you that you don’t! While we want to make sure we are getting “enough protein” (no matter if we are vegan or not, pregnant women should be getting around 75 grams of protein daily, and more if you’re carrying multiples) it is not difficult to reach your goal! Some protein rich foods to load up on for the nine month stretch are things like beans and rice, tempeh, tofu, hemp, and nuts (like peanuts). As for dairy, you can get more calcium in greens, orange juice, and almond milk. Hung up on the omega-3’s in eggs? Try hemp, flax, or avocado!
Eating a healthy variety of fruits, vegetables, grains, and nuts can be wonderful choices for your vegan pregnancy. Paired with a healthy multivitamin (I love taking the Garden of Life Vitamin Code Raw Prenatal Multivitamins, 180 Count) you are certainly providing your baby with the nutrients he or she needs.
Also, I feel I should mention, that just because you do or don’t eat meat, that’s not going to effect the size of your baby. I have known people who load up on meat their whole pregnancy, only to have small babies (not underweight, just wee ones). Likewise, vegan pregnancies do not mean you will have a small newborn- in fact, my baby was over 9 pounds at birth! Basically, what I am saying is that there are other factors related to weight- your choice of protein is not the deciding factor.
So, I’ve put together a few meal ideas for the pregnant vegans out there. Most of these are foods I loved having while preggers, and ate them often, some of them daily (like the yummy shakes!). Others are foods that I knew would have kept me happy during my pregnancy lol.
I think it’s always a good idea to keep a food diary, even if only for one week to see what your pregnant habits are, and go from there. See what you are missing, or having too much of (maybe you have a sweet tooth like me lol) and adjust accordingly.
Vegan pregnancy meal ideas:
This was a staple for my vegan pregnancy! I had this EVERY morning. I used brown rice protein for my shake, but you can also use hemp or other protein powders to substitute.
If you want a little “more” for your breakfast, try scrambling tofu as a substitute for scrambled eggs. This really hit the spot for me, and was so yummy with a side of dairy-free buttered toast.
This is a great breakfast and extremely versatile. Pile on plenty of nuts, seeds, and fresh fruits for a well balanced breakfast.
You can do almost anything with a sweet potato- and it’s perfect for your vegan pregnancy. Check out this post for a variety of ways to incorporate sweet potatoes into your pregnancy.
For lunch, have a simple sandwich using tofu or tempeh. For this “egg” salad, you don’t even have to cook anything, just mix and serve! Add a simple side salad (like spinach and avocado!) tossed with oil and vinegar to get more greens and healthy fats!
Load up on freshly cut veggies and satisfy your international cravings with this easy and delicious veggie meal.
Red Raspberry leaf is something every pregnant woman should consume, so try it with this delicious smoothie! Serve it with a side of fresh cut veggies like carrots, bell peppers, and celery.
Key Lime Pie Granola Bars are great for your pregnancy! Packed with protein, these bars will give you the pick me up (and a hint of sweet to keep you going).
Pumpkin provides fiber, which can be a big helper during your pregnancy. Try this “autumn in a glass” smoothie to get your dose of pumpkin! It also contains other nutrients that are great for growing baby!
Burgers- they are a craving for almost every woman…at least in America anyway lol. Get your partner to fire up the grill and sink your chops into a nice summer sandwich.
Feeling some pasta? Goulash is a great dinner that includes good protein veggies (potatoes rock!) plus is a comfort food. Curl up on the couch with a blanket and a big bowl of yumness.
You can eat this as a burger on a bun, or just have it plain with a side of steamed veggies and a mixed greens salad. Refried beans are packed with protein, so this is definitely a win dinner!
If you aren’t the “cooking” type, this is a great dessert to mix up and eat on a hot summer day! You can also add protein powder or some maca for an extra health kick.
Want something gluten free? Try this banana bread! It’s easy to make, plus you feel a little lighter without that gluten dragging you down. Bananas give it that extra potassium that you need during your pregnancy too!
Hey now, you’ve been good aaaallllll day, there’s nothing wrong with a little indulgence every once and a while (right!?). The added pumpkin and flax in this treat give you some extra omega-3’s AND protein. Score!
Are there any foods that you HAD TO HAVE during your pregnancy? Share in the comments below!
*Blessings & Love*