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Vegetarian Must Eats for Pregnancy and Postpartum

May 31, 2022

Dearest Vegetarian Reader,

“Now that you are pregnant don’t you think you should start eating meat?”. I have heard these words from my community all too many times and even from an obstetrician. Personally, I did not find it practical to forfeit the vegetarian lifestyle that my body was accustomed to. I had been practicing vegetarianism for over a decade and I was not ready to give it up. After diving deeper into the nutritional needs behind pregnancy I was pleasantly surprised. I then conversed with other providers receiving a more conclusive answer. The answer to this question is no, you do not need to drastically change your diet now that you are growing a human. As long as you are supplementing your protein portions properly, the sacrifice of eating meat does not have to be made.

The largest difference between the pregnant and non-pregnant persons diet is the increase in 3 essential vitamins/ minerals. Calcium, Iron, and Folate, the trinity of nurturing momma's body and the developing human inside.

List of nutrient packed bites for pregnant vegetarians:

  • Calcium Focused: Fortified Orange Juice, Edamame, Almonds, and Yogurt

  • Full of Iron: White beans, Lentils, Spinach (Dark Green Leafy Veggies, Cashews, Whole Grain Enriched Bread, Baked Potatoes

  • Folate Opportunities: Fresh fruits/ pure juices, Peanuts, Beans, Sunflower seeds, Asparagus, Brussel Sprouts, Broccoli, Turnip greens

  • Powerful Protein Sources: Seitan, Tempeh and Tofu, Beans (Kidney, Black, Pinto), Green Peas, Quinoa, Soy Milk, Ezekiel Bread, Chia Seeds, Nut Butter, Nutritional Yeast

Quick Snacks: Peanut Butter Energy Bites, Boiled Eggs, String Cheese, Trail Mix, Dried Fruit Slices, Pistachios, Parmesan Popcorn, Sliced melon, Carrot Slices with hummus, Frozen Grapes, Roasted Chickpeas, Kale Chips, Pumpkin Seeds, Seaweed, Dates

Supplements: Chlorella tablets (Filled with micronutrients and Folate), Red Raspberry Leaf Tea (Helps Ripen Cervix), Vitamin B-12 (Maintains health of you and baby’s nervous system).

Don’t want to do your own meal prep? Meik Meals specializes in postpartum meal preparation and focuses on meeting the unique needs of each individual mother’s dietary needs.

Drew Arno Weaver


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