Immerse into the world of plants. With a healthy plant-based, vegan, pregnancy. 9 Essentials for a healthy plant-based pregnancy diet
9 Essentials for your plant-based pregnancy diet. Because growing your vegan baby takes more than eating vegan Ben and Jerry’ ice cream. Unfortunately. 😉 However, these 9 Vegan pregnancy essentials are healthy and tasty!
Read on:
- Vegan pregnancy guide
- Legumes
- Vegetables
- Fruits
- Tofu, Tempeh, Seitan
- Nuts and seeds
- Nutritional Yeast
- Fermented foods
- Plant-based yoghurts and “milk”
- Whole grains
- Summary
Vegan pregnancy guide
Being vegan is setting a beautiful example to your little sprout. Let our vegan pregnancy guide help you on your journey towards motherhood. Be sure to include the following nutrients in your daily diet. For a healthy plant-based pregnancy.
1. Legumes
Legumes are powerhouses! Maybe the most surprising and most essential one. They are holy for the growth of your plant-based baby! Powerful building blocks. As they are loaded with proteins, iron and zink. Therefore, try to include them in every meal.
- Healthy legumes are black beans, butter beans, cannellini beans, chickpeas, edamame, English peas, great northern beans, kidney beans, lentils, miso, navy beans, pinto beans, small red beans, split beans and tempeh.
Simple ways to include more legumes in your vegan diet: use soja milk, hummus or bake black bean bread.
2. Vegetables
Vegetables: Eat the rainbow! All vegetables are healthy. And, by eating lots while pregnant your little one learns to love them too!
- The funny fact is that all colours have different health benefits. So, best is to have a rainbow on your plate. Green veggies. Especially leafy greens are the top providers.
An easy way to get as many benefits out of your veggies is by juicing them.
Or steam them instead of frying or cooking. (as they lose their vitamins)
3. Fruits
Again, all fruits are healthy. Especially the purple, red and orange ones.
- Fruits are a perfect snack for your all-day hunger. Which will come in the second and third trimester.
Play it save with the pineapple. Please don’t overdo it as they can start your contractions. The day before my birth, I drank two juiced pineapple. So it worked 😉
Make smoothies and juices to increase your fruit intake.
4. Tofu, tempeh, seitan
Tofu, tempeh, seitan are “Meat alternatives” stuffed with proteins. Proteins are essential when pregnant. Especially in the second and third trimester.
- Mock meats: like fake burgers, are meat alternatives which you rather avoid. As they are highly processed and full of sodium. Therefore, less healthy.
We use tempeh and seitan in our curries as a meat alternative. Tofu is also great as a scramble for your plant-based breakfast.
5. Nuts and Seeds
Nuts and seeds are an excellent quick snack. Which you need lots when being pregnant. Read: constantly hungry! As all nuts and seeds are rich sources of Iron and Zinc. Nuts and seeds are a healthy and easy trait.
Another easy way to eat your daily essentials:
- Make your mix of healthy seeds like Pumpkin, Sunflower and Flax seeds. And sprinkle them over your morning oats, salads and pasta dishes. Voila!
6. Nutritional yeast
Nutritional yeast also called “hippie dust”. As we hippies, vegans, like to sprinkle it on everything. Ok. Almost everything. Nutritional yeast has a Parmesan cheese-like taste and texture. And, as the name implies, loaded with healthy nutrients.
- Perfect for to sparkle on pasta’s, Mexican dishes and all other “cheesy” recipes.
7. Fermented foods
Fermented foods are easy to forget in your daily pregnancy diet. However, essential for your (and baby’) gut health. Include probiotics in your diet for a happy, healthy, belly! Fewer gasses and cramps for your baby = more sleep for you!
- Examples of fermented foods are: Kombucha, kefir, miso, tempeh and sauerkraut.
We love home-made coconut kefir. Super easy to make and so and delicious!
8. Plant based yoghurts and milks
Plant-based yoghurts and milk are a great way to add calcium to your vegan pregnancy diet. Try the home-made coconut kefir, as mentioned above.
- The supermarkets are full of plant-based options nowadays. Just make sure to check the label and choice the un-sweetened once.
We love to make our own plant-based milk. So, we know for sure they aren’t sweetened.
9. Whole grains
Last but not least. Whole grains. Rich in fibre, b-vitamins, Iron and zinc.
- Highest whole grains nutrient sources are: spelt, quinoa, teff and amaranth.
Personally, I’m a huge fan of quinoa salad. And we love to bake bread from it.
Summary vegan pregnancy food
Give your baby and yourself a healthy start. Optimise your plant-based pregnancy diet with all the daily essentials. Like the, often forgotten but o so essential, legumes; a rainbow of fruits and veggies. And, a sparkle of hippie dust!
My vegan pregnancy was amazing. No morning sickness, lots of energy and a big healthy baby!
With a balanced vegan diet combining the nutrient sources listed above. While some people might doubt a plant-based pregnancy. My 3800 gram (by birth) vegan baby shows how you can thrive on a plant-based pregnancy diet!
♡ Your plant-based pregnancy diet
Inspire us! Share your favourite vegan pregnancy recipes in the comments below. Also, we love to know where you could use some extra inspiration.
Enjoy your (vegan) pregnancy. It is such a magical time!
