’

P R E D O M I N A N T LY P L A N T- B A S E D

Pregnancy Guide
Alexandra Caspero MA, RDN | Whitney English MS, RDN
Copyright © 2019 Plant-Based Juniors. All rights reserved. No part of this book may be reproduced in any
form or by any electronic or mechanical means, including information storage and retrieval systems, without
permission in writing from the Authors, except by reviewers, who may quote passages in a review. The opinions
expressed on our blog and in this book are based on our own thoughts, knowledge, and experiences.
All photos in this guide are copyrighted and should not be reproduced without prior approval by
Plant-Based Juniors.
For more information visit: https://plantbasedjuniors.com
Email: plantbasedjuniors@gmail.com
Though we are dietitians, we recommend discussing your diet with your personal dietitian and your doctor.
This eBook contains affiliate links. This means that if you click on any of the links and make a purchase, we
receive a small percentage of each sale. We also think it’s important to disclose that Nordic Naturals is a sponsor
of Plant-Based Juniors. However, we recommended their plant-based products long before they were a partner
and would recommend them even if they weren’t.
As we are two hard-working moms who poured our hearts and minds into this guide, we’d ask that
you don’t copy or share the book with others who have not purchased it. Thank you for your support!
 The PPB Pregnancy Guide

• Welcome Letter.................................................................................................... 4
• Introduction........................................................................................................... 6
• Chapter 1: Prenatal Nutrition For Plant-Based Mamas............................10
• Chapter 2: PPBing Your Diet............................................................................34
• The PB3 Plate....................................................................................................................35
• Average Servings Per Day...............................................................................................45
• Meal Prep Strategies .......................................................................................................46
• Eat This, Not That ............................................................................................................49
• Grocery List........................................................................................................................ 53
• Chapter 3: Dealing With Symptoms Without the Drugs..........................55
• Chapter 4: Exercise............................................................................................61
• Chapter 5: Lifestyle............................................................................................72
• Chapter 6: Postpartum......................................................................................78
• Chapter 7: The PPB Recipes ...........................................................................84
• Full Recipe List .................................................................................................................85
• Breakfast............................................................................................................................. 86
• Salads & Sandwiches.......................................................................................................97
• Smoothies & Mocktails................................................................................................ 110
• Hearty Main Dishes....................................................................................................... 120
• Snacks & Desserts......................................................................................................... 134
• Make Ahead Meal-Prep............................................................................................... 142
• Handouts........................................................................................................... 154
• Baby Registry Guide ..................................................................................................... 154
• RDA Table........................................................................................................................ 160
• Sources of Iron............................................................................................................... 161
• Sources of Calcium........................................................................................................ 162
• Supplements Quick Guide........................................................................................... 163
• Prenatal Vitamin Checklist.......................................................................................... 164
• References....................................................................................................................... 165
• Acknowledgments.......................................................................................... 179
 Hello Mama!
Welcome to our Predominantly Plant-Based Pregnancy Guide—we’re so glad you’re
here! Whether this is your first or fourth go-around, we created this guide to nourish you
through all aspects of pregnancy; from the moment you get those two pink lines until well
after babe is born.
If we haven’t met yet, we’d like to introduce ourselves and tell you a little more about why we created this
guide. We’re Whitney English and Alex Caspero, two Registered Dietitians, boy moms and the creators
of Plant-Based Juniors™ (PBJs).

We’re also predominantly plant-based, which means we eat most of our food from plants while allowing
for a little animal products. It’s the diet that works best for us and we like to acknowledge that right from start.

This is a guide for everyone—for the strict vegan, the Meatless Monday
enthusiast, the predominantly plant-based babe and the omnivore who
just wants a little more plants in her diet. We’re here for all of you.

While all of the recipes in this guide are fully plant-based, we know that everyone is on their own
journey and we designed this guide to be easy to follow wherever your diet falls. That’s why you’ll see
call-outs in the bottom of each nutrient section that let you know if there is any difference between the
recommendations for vegans, vegetarians, or omnivores.

Honestly, this guide is what we wish we had when we were pregnant. When we found out we were
expecting, we scoured pregnancy book after pregnancy book and study after study trying to make sense
of all of the recommendations, which were often vague, nonexistent or conflicting. And if we (both
research-based dietitians who do this for a living) struggled to pinpoint specific recommendations, then
we knew other mamas surely did as well. And so, The Predominantly Plant-Based Guide was born.
4
Like everything that PBJs stands for, this guide is completely evidence-based. We link to every study
for easy reference and also have compiled a full list of resources in the back of the guide. We stand
behind what we say and we don’t force the literature to fit our beliefs, even when we really want to. This
is why you can trust us when we tell you that a predominantly plant-based pregnancy is the healthiest
option for you and your babe—but specific nutrient considerations must be taken into account.

Sure, there are prominent bloggers and influencers that may make it seem simple. They will say something
like “eat plants and the rest will take care of itself.” Unfortunately, that’s not true. Those headlines you
sometimes see—about vegan pregnancies gone wrong or vegan babies born with extreme nutrient
deficiencies—those sometimes happen because of misinformation or over-confidence about a plant-
based diet.

We don’t say this to scare you, but just to let you know that a healthful pregnancy does take some
planning and hey, that’s true for whatever diet you choose to follow. Baby isn’t going to be so healthy if
mom dines out at McDonald’s for 9 months either.

It is our hope and intention that if you follow this guide, all of your questions will be answered. We’ve
spent the better part of a year compiling these recommendations to make things easy. In the nutrient
section, we do a deep dive into each nutrient and then summarize the current research and findings with
recommended intake levels at the bottom. That way you can decide how much you want to read. For
fellow science-lovers, you’ll want to read the entire thing top to bottom. For busy moms, you can skim
the highlights.

And, it wouldn’t be a PBJ guide without delicious recipes to boot! What good are nutrition recommendations
if they aren’t packaged into delicious meals? That’s why our recipe section highlights all of the nutrients
of concern at the very top, so you can browse through the section and pick recipes based on what you
need.

But wait! We didn’t even get to the best part yet. We’ve also created a Facebook group just for
Predominantly Plant-Based Mamas! A private group with like-minded moms where you can ask anything
you want. We know that pregnancy can be a confusing time and don’t want you to waste time down
a rabbit hole on message boards that often give wrong advice. We’ll be popping in often to share new
studies and help moderate the discussions. You can request to join that group here; if you have a different
email address than you used to purchase this guide, email us with your proof of purchase so we don’t
decline your invitation.

One last thing—we chose to avoid discussing birth plans and interventions in this guide. We believe
ALL births are “natural births” and we respect whatever decision you and your partner choose for your
labor and delivery. Ultimately, giving birth to a healthy baby is the goal and the nutrition and fitness
information provided in this guide will assist you in that goal. If you’re curious about our birth stories, you
can read them on our websites: Alex’s story, Whitney’s story.

And now, on to the guide!

xo,

5
 A Predominantly Plant-Based Pregnancy
So you’re a plant-based babe who’s been happily enjoying an animal-free diet for a while now—confident
in the nutritional adequacy of your choices and proud to live a plant-based lifestyle...and then you get
pregnant, and all of a sudden, you’re not feeling so certain.

Whether it’s from internal doubt about your ability to meet your baby’s needs or external influences from
well-intentioned friends and family—“You’re going to start eating meat now, right?” The food fear is real.

We get it. When we got pregnant, we immediately began to second-guess our diet. With an increased
need for protein, iron, omega-3 fatty acids, and other nutrients mainly found in animal products, we
worried whether plant-based was really what was best for our babies. We knew all of the research-backed
benefits of a plant-based diet for adults (lower risk of chronic disease, potential lifespan extension) but
we weren’t as familiar with the science supporting a plant-based pregnancy. Was food from the ground
really enough to grow a healthy baby? And not only enough, but better than a traditional American diet?

We scoured the internet for answers and found that evidence-based advice wasn’t as easy to find
as you would expect. So we did our own research and, not so surprisingly, we found that a plant-
based diet was not only acceptable for pregnancy, but likely beneficial for preventing most pregnancy
complications, like preeclampsia, gestational diabetes, and excessive weight gain. Additionally, it may
help prime our children for a healthy future. Emerging research suggests that food choices and lifestyle
factors during pregnancy (and even preconception) may play a role in a child’s susceptibility to disease
later in life. It’s called “early life programming” and the emerging research has major implications for
our diets during pregnancy.

We knew other women were likely in our boat as well, looking for this crucial information at a critical
time and likely too sick and tired (oh, all the lovely pregnancy symptoms) to go on a wild goose chase
trying to track it all down. So we compiled everything we learned into this easy-to-follow guide to help
women feel confident about their decision to follow a predominantly plant-based pregnancy without
feeling overwhelmed.
6
Research Supporting A Plant-Based Pregnancy
Most people who eat a plant-based diet are aware of its benefits to health, the environment, and animal
welfare, but fewer are aware of the benefits of a plant-based pregnancy.

First and foremost, rest assured that research shows a well-planned plant-based pregnancy is perfectly
safe and adequate for growing babies and moms-to-be. The Academy of Nutrition and Dietetics states,
“[plant-based diets] are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy,
childhood, adolescence…”

Observational research has shown that vegan women have lower rates of cesarean section, neonatal
and maternal mortality, and postpartum depression. Additionally, plant-based diets may reduce the risk
of pregnancy-related conditions including preeclampsia, gestational diabetes, and excessive weight gain.

Preeclampsia occurs when high blood pressure develops during pregnancy. It can result in serious, even
fatal, complications for both mother and baby. In one study of 775 pregnant vegan women, only one woman
developed preeclampsia. This may be due to the fact that plant-based diets tend to be lower in saturated
fat and sugar and higher in fiber, factors believed to contribute to preeclampsia. Another study showed that
women who consumed more than three servings of
vegetables a day had a reduced risk of preeclampsia
compared to those with a low intake.
One study showed that that
children of moms who had
While we’re opposed to obsessing over weight gain a high animal protein intake
during pregnancy—just because you may not be during pregnancy were
“average” doesn’t mean you’re not healthy (see the
section Our Weight Gain Stories for more). Studies more likely to be overweight
do show a higher risk of pregnancy complications 20 years later.
when gestational weight gain exceeds averages.
Luckily, a plant-based diet has been shown to
help in this department as well. One study showed a 52% decreased incidence of excessive weight
gain during pregnancy for women following a vegetarian diet. Another study showed vegetarian diets
and carbohydrate consumption were associated with less weight gain while protein intake and animal fat
consumption were associated with more weight gain.

But the benefits of a plant-rich diet extends well beyond the prenatal period. One study showed that children
of moms who had a high animal protein intake during pregnancy were more likely to be overweight 20 years
later. Research has also shown that high maternal consumption of fruits and vegetables during pregnancy
may reduce the risk of asthma, eczema, type 1 diabetes, neural tube defects, and childhood cancers.

So whether you choose to follow a vegan, vegetarian, or predominantly

plant-based diet, know that your choice is safe, healthy, and confers an array
of benefits to both you and your baby, so long as you do it right!

7
Myths About Cravings And Aversions During Pregnancy
When we told friends that we planned to continue following a predominantly plant-based diet throughout
our pregnancy, we received many reactions. A common response went something like this—“Oh, I used
to be vegetarian but when I got pregnant I starting craving meat. I figured that if I was craving it, my body
must need it!”

It is a HUGE misconception that your body craves specific foods for the nutrients they contain. People
often think that cravings for meat are your body’s way of telling you that you need more iron or protein.
But research does not support this theory.

In fact, the only established nutrient-deficiency related craving is the association between cravings for
ice and a lack of iron. If you find yourself desperately wanting to munch on ice chips or other non-
nutritive substances like paper or dirt (weird we know, but it is a thing), you may be experiencing a
condition known as pica, related to low iron stores.

Think about it this way. When you’re craving something salty, what do you usually gravitate toward? Let me
guess—chips, crackers, french fries, etc. You’re probably not jonesing for roasted veggies with sea salt or
seaweed. Or when you want something sweet—do you crave fresh fruit or does your brain want ice cream,
cookies, or chocolate? Studies show that 50-90% of pregnant women experience cravings for specific
foods and these are usually high-sugar and high-fat foods, not nutrient-dense foods. If our bodies really
just needed protein and iron when meat cravings arise, then lentils or oats would do the trick.

Research shows that cravings are more likely

emotionally charged. Most people crave comfort
foods—things they ate in the past that brought
them happiness. Did your pre-plant-based self
enjoy steak or do you have fond memories of eating
Happy Meals with your family? Those emotionally
charged memories are more likely the root of your
cravings—not a need for the nutrients in meat,
which, as you’ll see shortly, you can find easily in
other kinder food options.

On the flip side, many omnivorous women actually

experience an aversion to meat and animal products
during pregnancy, especially during the first trimester.
This is thought to be an evolutionary response crafted
to protect the developing fetus from pathogens,
which are more likely to be found in meat than in
other non-animal foods.

Regardless of why you’re craving meat, we want

you to know that if you do choose to consume
some animal products during pregnancy, it’s OK.
This is why we advocate for a “predominantly plant-
based diet.”

8
What Does Predominantly Plant-Based Mean?
The “predominantly” in predominantly plant-based means just that—mainly, mostly, primarily. We don’t
attach a number to it because it’s different for every person, every day. It may mean that you eat “vegan”
(no animals or animal products) at home but “vegetarian” (no animals but possibly eggs and dairy) when
you’re out. It may mean that you eat plant-based 364 days a year, and on your birthday you eat a burger.
It may mean that you avoid all animal products except eggs, because you’ve decided you want to include
them to meet your choline needs. It’s your body, it’s your life. We’re not here to judge you. We’re here
to provide you with evidence-based recommendations for whatever dietary pattern works best for your
family.

This may not sit well with some strict plant-based eaters and we get that. There are many reasons
to eat plant-based and health is just one of them. For strict vegans, we know that once-in-a-while
is not an option and it conflicts with your
moral code. We ask you to respect others’ A recent EAT-Lancet report calculates that
choices and to consider celebrating that if everyone in the world moved to a more
more people want to eat more plants and
less animals. That’s good for everyone and plant-based diet11 million deaths
the world at large. per year could be prevented and
A recent EAT-Lancet report calculates we would move substantially towards a
that if everyone in the world moved to a sustainable global food system.
more plant-based diet (but not necessarily
a vegan diet) 11 million deaths per year
could be prevented and we would move substantially towards a sustainable global food system. Yes, there
are so many positives attached to a plant-based pregnancy, but these are not exclusive to vegan diets.
Research shows that all forms of plant-based eating carry health benefits, from vegan to vegetarian to
pescatarian.

Predominantly plant-based takes into account the individual differences in our makeup that may dictate
our ability to eat certain foods and guides us to simply do our best to eat in a way that is practical and
sustainable. For example, some people can’t eat nuts, wheat, beans, or soy for a variety of reasons, which
makes it much harder for them to follow a 100% plant-based diet. For that person, supplementing with
some animal products may be necessary to meet their needs for certain nutrients, and, again, that’s ok.

Predominantly plant-based embraces the overwhelming evidence of the

beneficial effects of a plant-based diet while discarding the unnecessary dogma
attached to this way of eating. This guide will support you throughout your
pregnancy no matter which plant-based dietary pattern you choose to follow.

9
 CHAPTER 1
Prenatal Nutrition for Plant-Based Mamas
Nutrient needs increase across the board during pregnancy. But it isn’t difficult to meet these increased
needs on a plant-based diet. We approach nutrition from a nutrient standpoint—we’re not as concerned
about where these nutrients are coming from as long as you are getting them. In fact, that’s how we
address plant-based nutrition across the entire lifespan. Nutrients matter more than specific foods. For
example, iron is present in meat, but also in black beans. Therefore, while we know that we need more
iron during pregnancy, that doesn’t mean you have to eat meat to get sufficient amounts.
We could even make the case that supplements alone would sufficiently provide the body with the
necessary extra nutrients for a healthy pregnancy. In fact, supplements alone might be something to
consider if you have trouble keeping food down or if you have aversions to recommended food groups.
As long as you are getting the nutrients you need, in the proper form and amount, don’t sweat whether
it is the most “preferable” way. As a soon-to-be mama, you have more important stuff to worry about.
That being said, all things being equal, we prefer whole foods because of the other added benefits
(energy, fiber, macronutrient balance, synergistic micronutrient absorption). But momma to momma,
we’ve also been pregnant before and know that some days a salad isn’t going to cut it.

10
 WHEN VEGGIES MAKE YOU WANT TO BARF
Pregnancy is weird. Talk to just about any pregnant woman, especially in the first
trimester, and they’ll likely tell you all about their weird food cravings and behaviors.
Foods that were off-putting before, you might now crave around the clock while old
standbys make the stomach turn at mere sight.
This was definitely true for us. Alex could barely look at a vegetable during the first 9 weeks,
sustaining almost exclusively on frozen waffles (with lots of melted Earth Balance) and plain toasted
bagels. She remembers the guilt that would come up every time she popped another waffle into
the toaster, wishing instead she could stomach the idea of a spinach smoothie. She knew she
needed to be eating more vegetables, but she just didn’t want them. In those first weeks, she felt
bad that she wasn’t eating more nutrient-rich foods for her baby. Whitney simply couldn’t stop her
pickle and croissant cravings (don’t ask, its weird) and cannot count how many times she asked her
husband to go grab both at the store, causing him to endure many weird looks from the cashier.
We hope it’s reassuring to know that dietitians feel this way too. We know exactly which foods
are healthiest and pack the best nutrient bang for your buck, yet we couldn’t stop ourselves from
eating frozen waffles, pickles, and croissants. And although we all need to pay special attention to
certain nutrients during this special time, it’s also OK if your food diary today consisted of a few
bagels, water and not much else.
FYI, you’re craving carbs because starches/carbs are energy. They are literally life-sustaining
macronutrients that are essential for growing your baby’s red-blood cells and central nervous
system, and the preferred fuel of every cell in the human body.
As you’re able, try and introduce nourishing foods back in your diet, even if it’s in ways that you
didn’t normally enjoy before being pregnant. If you can’t eat a salad until well into your second
trimester, maybe you can down a bowl of garlicky fried-rice with stir-fried greens instead. And
take heart in the fact that your prenatal multivitamin is vital in making sure you get your daily dose
of essential nutrients (like choline, iron, and folic acid) and therefore many of your bases are being
covered before you take one bite of food.

Calories
During pregnancy, the average woman needs an extra 340 calories per day during the second trimester
and 450 calories during the third trimester. However, certain nutrient needs increase by as much as
50%. So if cravings are not dictating your diet (this usually lessens after the first trimester) ideally these
calories will come from an added serving of whole grains and leafy green vegetables and 1-2 additional
servings of protein-rich foods like legumes, nuts, and seeds.
This does not mean we recommend you become a diligent calorie counter! What’s key is to listen to your
body and follow its lead. Eat when you’re hungry and stop when you’re full. We’ve simply listed these
numbers here as a general reference guide.
The amount of food you’ll need during pregnancy depends on a number of things, including your body
mass index (BMI) before pregnancy, age, appetite, and the rate at which you gain weight. We don’t

11
think it’s healthy to become obsessed about calories
during pregnancy or to stress out if your weight gain
doesn’t line up exactly with recommended trackers.
Unfortunately, there are bloggers and YouTube
stars proclaiming the virtues of a vegan pregnancy
causing minimal weight gain during pregnancy,
implying that is somehow a good thing. While there
are anecdotal reports of healthy vegan women
having lower pregnancy weight gains compared
to omnivore pregnancies, lower isn’t necessarily
better. Pregnancy is a time of high metabolic
and nutritional demands and you’ll need to gain
enough weight to support your growing baby.
Never restrict. Poor weight gain during pregnancy
is associated with low-birth-weight babies who
can be at a higher risk of chronic health issues
later in life. We want you to feel liberated in your
food choices, not limited—especially when dealing
with aversions and food cravings.
While some studies have reported lower birth
weights of infants born to vegetarian and vegan
women than those born to omnivorous mothers,
in nearly all cases, the mothers were following
extremely restrictive vegetarian diets, such as a
macrobiotic diet. With these diet patterns, there
were also trends of low maternal weight gain and
lower maternal intake of calories and nutrients.
These studies help us understand that low calorie and low protein intake is harmful to babies, regardless
of the dietary pattern. Moms need to consume enough energy and nutrients whether or not they’re
plant-based.
This is why we don’t recommend a raw vegan diet during pregnancy. We want to ensure that certain
nutrient needs are met. Some dietary patterns, like raw vegan, are too restrictive to meet the needs of
a mom-to-be.

The PBJ Bottom Line: Moms-to-be need extra calories in the second and third
trimester, but not a ton. We recommend listening to your body instead of
counting calories. To get the extra calories you need, we recommend adding
a serving of whole grains and leafy green vegetables and 1-2 additional
servings of protein-rich foods like legumes, nuts, and seeds to your diet.

12
 Weight Gain Guidelines
How much weight you gain is largely dependent on your
pre-pregnancy weight status. In general, recommendations
BMI categories (IOM, 1990): are 3 to 4 pounds total during the first trimester and
Underweight: BMI below 18.5 about 3 to 4 pounds each month during the second and
Normal weight: 18.5 to 24.9 third trimesters.
Overweight: 25.0 to 29.9 The latest weight gain guidelines from the Institute of
Obese: 30.0 and above Medicine are based on a woman’s BMI before pregnancy.
Recommended weight gain for a In this sense, a plant-based diet may actually be protective
full-term pregnancy: during pregnancy since plant-based eaters tend to weigh less
Underweight: 28 to 40 pounds on average than omnivores and therefore may have fewer
Normal: 25 to 35 pounds weight-related complications.
Overweight: 15 to 25 pounds If you’re finding it difficult to meet calorie and weight gain
Obese: 11 to 20 pounds needs, we recommend choosing foods with higher calorie
Recommendations for twins: and nutrient density.
Normal: 37 to 54 pounds One of our favorites is a date shake: a smoothie made
Overweight: 31 to 50 pounds with dates, peanut butter, cocoa powder, fortified soy milk
Obese: 25 to 42 pounds and a small pinch of vanilla extract. Avocados, olives, bean
*Note: There are no set guidelines for dips, nuts and seeds are other great ways to increase your
underweight BMI weight gain with twins.
caloric intake. As your belly grows larger with your growing
baby, the amount of food that can fit in your stomach
decreases, so small, frequent meals and snacks are helpful.

OUR WEIGHT GAIN STORIES

If you’re finding it challenging to stay under the weight gain guidelines, know that you’re not
alone. Whitney was told at her 20 week appointment, by a doctor no less, that she might want
to consider “slowing it down a bit” food-wise. At this point, her son Caleb was estimated to be
in the 90th percentile for size and the doctor informed her that she didn’t want to “have to push
out a 10-pound baby.”
Despite beginning her pregnancy at a normal weight and sticking to her normal plant-based diet,
the doctor suggested Whitney was gaining weight too fast.
Weight gain during pregnancy is a sensitive subject. On the one hand, we want to protect
babies from the detrimental effects of disorders associated with excessive weight gain such as
gestational diabetes and preeclampsia. On the other hand, we believe obstetricians have become
overly cautious about what is often normal, healthy growth.
The biggest issue is that these weight gain “guidelines” are simply averages; they don’t reflect the
high degree of weight gain variability in pregnant women.

13
For example, the retention of extracellular fluid is highly
variable in pregnancy; some women accumulate more than
5 liters, that’s 11 pounds!
In fact, in their conclusion, the authors of the Institute
of Medicine guidelines explicitly stat: “Recommended
gains should be used only as targets and for identifying
individuals who should be evaluated for insufficient or
excessive rates of gain.”
To make a long story short, Whitney ended up gaining 37
pounds during her pregnancy. And after being threatened
with a 10-pound baby unless she “slowed it down” (and
having done no such thing) her son Caleb was a normal,
healthy weight at birth.
Alex started to show really quickly, which is just the way
her body responded. By 12 weeks, it was pretty clear that
there was a bun in the oven and she was in maternity
clothes by week 16. On the flip side, we’ve had friends
who are almost 30 weeks and barely popped. There’s not
a magical formula for how you ‘carry’ your baby; unless
you are able to manipulate your genes, we all carry the
way we are going to carry.
Weight gain can be hard. We know we’re meant to gain weight during this time, yet it can still be
a challenge to watch your body change so drastically and so quickly without much control over
where that extra weight goes.
It can also be hard to shift away from what you used to be able to do with your body. And, the
media sucks. There is way too much of a focus on having a ‘great body’ while pregnant. Like, what
is this? Why do we do this to ourselves?
As much as you can, use this time for renewed self-compassion. Your body is literally carrying
another life. That’s pretty magical and wondrous. You are beautiful. We know it’s hard, but try to
let those well-meaning comments from others pass you by.

The PBJ Bottom Line: Weight gain guidelines are just that–guidelines.
You may gain more or less during your pregnancy and yet be perfectly
healthy. Try not to get too caught up in the numbers. As long as you
are eating a well-balanced diet and paying attention to your hunger and
fullness cues, you and your baby should be fine.

14
Protein: 71 g/day
We get it. The moment you tell anyone that you don’t eat meat, you are suddenly bombarded with
questions about your protein intake. However, for the most part, we aren’t usually concerned about
protein needs in non-pregnant women. After all, the amount of protein that you need each day is easily
met with a varied plant-based diet. The average American woman actually consumes way more protein
than necessary.
However, protein needs do increase by almost 50% during pregnancy and, while it’s not difficult to get
enough protein eating a plant-based diet, you’ll want to make sure your diet contains adequate and
varied sources.
Most plant-based foods contain protein; everything from broccoli to apples to chia seeds contain an
array of essential amino acids. Of course, because the amount of protein in foods varies widely, we
encourage pregnant mamas to fill their plates with ample, protein-rich sources such as beans, lentils,
tofu, soy milk, hemp seeds, and more.
While getting enough protein is important, as long as you are including a protein source at most meals
and snacks you don’t need to overthink it. It’s why we created our PB3 Pregnancy Plate, a visual guide
that takes the guesswork out of eating a nutrient-rich, plant-based diet.

The Myth of “Incomplete Proteins”

If you’re new to a plant-based lifestyle, then you may have heard the claim that plants should be
consumed in a specific way to create “complete proteins.” Even though this myth has been debunked
for years, it continues to persist.
As the “complete protein” theory goes, only animal protein is “complete” because only animal proteins
contains all nine essential amino acids, while plants lack one or more essential amino acids and therefore
require pairing together at meals in order to get all of
the essential amino acids. This claim is simply untrue.
All whole plant foods contain all nine essential amino
acids. However, some plant foods are lower in certain
amino acids than others. For example, beans are high in
lysine but low in methionine, while the reverse is true
for grains. But you don’t need to pair them at meals
to meet your needs. As long as you are consuming all
of the essential amino acids throughout the day (which
you will be if you are eating a variety of whole plant
foods), the body will utilize them, as needed.
In sum, you don’t need precise math or meal combos to
make sure you’re meeting your needs! Are you eating
a yummy, varied plant-based diet? Great! Then you are
good to go. Simply fill your plate with a wide variety of
protein-rich plants (like whole grains, legumes, nuts, and
seeds) throughout the day and your body will do the work
when making sure everything gets where it needs to go!

15
A word on legumes
You will notice that many of our recipes include pulses (beans, lentils, chickpeas) or soy of some type.
Besides the fact that these foods are delicious, fiber-rich rockstars, they’re also rich in the amino acid
lysine which can be low in many plant-based foods. A plant-based diet that excludes beans, lentils and
tofu will likely be deficient in this amino acid and that can cause problems down the road, especially
during pregnancy.
We don’t say this to scare you, just to inform. We recommend eating at least three servings of beans,
lentils, or tofu every day; which most plant-based eaters do anyways. A cup of soy milk in a morning
smoothie, black bean soup for lunch and lentil tacos for dinner will meet lysine needs during pregnancy.
The human need for lysine is one of the reasons we do not recommend a raw, fruitarian or low-carb
vegan diet during pregnancy (or any period where growth is a concern, like for infants and children).

The PBJ Bottom Line: Protein needs almost double during pregnancy,
so you’ll want to ensure you are including protein-rich foods during
most meals and snacks. Beans, soy, and other legumes contain lysine,
which can be limiting in a plant-based diet. We therefore recommend
eating 2-3 servings per day as part of your protein-rich foods.

Carbs: 175 g/day

We love carbs! Grains and starches take up a third of the PB3 plate. However, like you’ve probably
already figured out, plant-based diets are unique. Beans, for example, contain both carbohydrates and
protein. Almonds contain both protein and fat. This is why we don’t focus too heavily on macronutrients,
and instead focus on food groups. As long as you are eating fruits, vegetables, grains, starches, nuts,
seeds, and legumes, then we are confident that you can get all of the essential nutrients following a
plant-based diet.
However, we’d be remiss if we didn’t bring up the elephant in the room: gestational diabetes. When Alex
was pregnant, her midwives were very concerned that her predominantly plant-based diet was going
to increase her risk of developing gestational diabetes. They thought that her diet would be too high in
carbohydrates and too low in protein. Spoiler alert: Alex passed her gestational diabetes (GDM) test with
flying colors! There is no evidence we are aware of that a plant-based diet, with an emphasis on complex
carbohydrates, increases a pregnant momma’s risk of gestational diabetes.
For more on Gestational Diabetes, visit our Dealing with Symptoms Without Drugs section.

The PBJ Bottom Line: Carbohydrates are a necessary and beneficial

component of any healthy pregnancy. Aim to consume 9-11 servings
of complex carbohydrates per day­—fruits, veggies, whole grains, and
legumes are the ideal source.

16
Fat: 20–35% of total food intake
There’s a reason your body gains weight during pregnancy—it’s encouraging you to increase fat stores
to help with the energy needed for labor, delivery, and breastfeeding. As calorie intake increases, fat
intake will naturally follow. For the most part, fat is important in pregnancy and we don’t shy away from
it—especially when it comes to essential fatty acids as discussed below.
The term “fat” is a big umbrella category that includes many different fatty acids. Two are essential to our
diet: linoleic acid (LA) and alpha linolenic acid (ALA).
LA is an omega-6 polyunsaturated fatty acid found in nuts, seeds, and plant oils. LA is found in the body’s
cell membranes and is used to make signaling molecules. It is abundant in most diets and the majority of
people easily meet their LA needs in both plant-based and non plant-based diets.
ALA is considered a “long-chain” omega-3 fatty acid. It is found in plant foods such as walnuts, chia
seeds, and flax. The body is able to convert ALA into other important fatty acids including the “very long-
chain” omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

DHA
DHA plays a critical role in fetal development. It’s an essential building block for an infant’s brain and retinal
tissue and may play a role in determining the length of gestation and preventing perinatal depression.
As noted above, we can make DHA from ALA. However, the conversion process is very inefficient. Studies
estimate that only about 1-10% of the ALA we eat is actually converted to DHA and this conversion rate
depends on a variety of factors.
Additionally, while ALA is converted to DHA in our Studies estimate that only about
tissues, increasing ALA intake in the diet does not 1-10% of the ALA we eat is
increase the DHA found in blood or breast milk.
The breast milk from vegan mothers, in fact, has the
actually converted to DHA
lowest reported amount of DHA. Only “preformed” and this conversion
DHA (found in fish and algae oil) is able to raise the rate depends on a
level of DHA in breast milk or reach your baby in variety of factors.
utero.
In the human diet, DHA is found mainly in fish and seafood, and to a lesser extent in eggs. Accordingly,
vegetarians consume very little DHA and vegans generally do not consume any.
Because DHA is so critical for babies’ development, the FDA and Environmental Protection Agency
released a joint statement encouraging pregnant women to consume 2-3 servings of fish a week. But,
this advice is a little fishy.
For one, there aren’t enough fish in the sea for all of us to consume fish 2-3 times a week. Overfishing is
a very real and complicated problem and eating more fish isn’t part of the solution—even when it comes
to sustainable varieties.
Additionally, fish don’t live in a bubble. Fish live in the ocean and fish farms, environments that are often
contaminated with antibiotics, hormones, and pesticides.
Furthermore, while fish consumption during pregnancy has been linked to positive health outcomes
such as higher IQ in babies, there are also several health concerns associated with fish consumption,
specifically for developing babies.

17
First, there’s the issue of mercury. Mercury is a heavy metal that can cause serious problems for you
and baby. Babies exposed to too much mercury in the womb can have brain damage, hearing problems
and vision issues. Women are therefore advised to consume low-mercury fish during pregnancy such as
shrimp, salmon, pollock, or catfish. Tuna is considered a moderate mercury source. Chunk-light tuna is
lower in mercury than albacore tuna. For info on sushi, visit our Eat This, Not That section.
In addition to mercury, we also worry about dioxin levels in fish (and
dairy/meat generally). Dioxins are environmental pollutants known
as persistent organic pollutants (PCPs). Once dioxins enter the body,
they accumulate in fat stores. And just like mercury, the higher the
animal is on the food chain, the higher the concentration of dioxins.
That means large, fatty fish will contain more dioxins than smaller
fish, like anchovies.
Although dioxin formation is local, environmental distribution is
global. The highest levels of these compounds are found in some
soils, sediments, and food, especially in dairy products, meat, fish,
and shellfish. Very low levels are found in plants, water, and air.
While chronic dioxin exposure has been linked to cancer, the fetus
is most sensitive to dioxin exposure, which is why we mostly hear
about dioxin exposure in relation to pregnancy.
This doesn’t mean that we will judge you if you choose to consume fish! In fact, as part of our predominantly
plant-based approach we eat fish on occasion. We’re not trying to create fears around food. We simply
want to provide the most comprehensive, evidence-based information to inform your choices.
Luckily, eating fish isn’t the only answer.

DHA Supplementation
Because DHA is so important for proper development, women are advised to supplement with 200
mg of DHA/day during pregnancy and 300 mg/day while breastfeeding whether they are plant-based
or not. However, research suggests that a higher DHA intake of 600 mg/day or more may be beneficial
for preventing low birth weight and preterm birth, and even up to 3 g/day have been shown to be safe.
Vegans and vegetarians can get DHA by consuming algae oil supplements. Microalgae is actually the
original source of DHA in seafood. Fish consume microalgae and accumulate fatty acids in their bodies.
However, this microalgae is so small that it’s not something we can just harvest and toss in a salad.
Luckily, companies have begun to farm microalgae and produce algae oil supplements containing DHA
as an alternative to fish oil supplements. One brand we love is Nordic Naturals, which makes a non-
GMO Vegan Prenatal DHA supplement to provide plant-based mammas with their necessary daily dose
of omega-3 DHA.
Studies have shown that the DHA found in algae oil is biologically equivalent to what we receive from
eating fish or taking fish oil supplements and, therefore, algae oil supplements are a great option for
those following a plant-based diet.
Because baby’s brain growth is just getting started at birth, nursing moms, especially those who are
fully plant-based, should continue consuming a good source of DHA throughout lactation. During
breastfeeding, experts recommend supplementing with 300 mg/day of DHA (about the equivalent of two
4 to 6 oz servings of oily fish/week). Note: if you’re providing your baby with formula, it will likely provide

18
all of the necessary fat and
fatty acids (including DHA)
Recommended Daily Intake of DHA
needed until your little one
starts solids. Check your Pregnancy 200 mcg
formula’s label to ensure that
DHA is included. Lactation 300 mcg
Researchers are still investigating 6 mo-24 mo 10-12 mg/kg body weight
whether children who do not consume
2-4 yr 100-150 mg (EPA + DHA)
fish in their regular diet should
continue to supplement their DHA 4-6 yr 150-200 mg (EPA + DHA)
intake. Parents of PBJs can make sure
their children are getting adequate 6-10 yr 200-250 mg (EPA + DHA)
amounts of omega-3 fatty acids in
general by providing them with good
sources of ALA after they’ve transitioned to solids. We cover ALA in more detail in our First Bites guide
to infant feeding.

The PBJ Bottom Line: DHA is incredibly important for fetal brain and retinal growth.
Eating fish 2-3 times a week is one way to meet DHA needs, but it does carry
potential risks in the form of mercury and dioxin exposure. ALA, found in plants, can
be converted to DHA and used by mama’s body, but this newly synthesized DHA does
not get transferred to the baby in utero or via breast milk. We advise plant-based
mamas to supplement with 400-600 mg of DHA/day. Nordic Naturals Prenatal DHA
is a great vegan source of microalgae-sourced DHA, which is biologically equivalent
to the DHA found in seafood.

Is there such thing as too much fat?

Limited evidence in rodent and dietary recall studies suggest that too much fat, especially in the form of
saturated fat, may be harmful to infant temperament.
Animal studies have shown that exposure to a high-fat diet versus a moderate-fat diet was associated
with greater anxiety-like behaviors in young offspring. The suggestion is that inflammatory cytokines,
secondary to dietary fat, cross the placenta and change the in-utero environment, thereby influencing
the development of certain areas of the fetal brain that are related to behavioral and psychological
functioning (like the serotonin system). However, this research has yet to be extended to humans.
Additionally, high-fat or “ketogenic” diets have not been well studied in pregnant women, which is why
we do not recommend this type of dietary pattern. In mice, a ketogenic diet during pregnancy resulted
in alterations in organ growth which the studies’ authors concluded could result in organ dysfunction
and behavioral changes.
We recommend a moderate-fat diet that is lower in saturated fat; which is fairly easy for a plant-based
eater compared to an omnivore diet. Saturated fat, while found in some plant foods like coconut, palm
oil, and cocoa butter, is mostly found in animal-based foods like full-fat dairy and meat.
19
Iron: 27–48 mg/day
Iron is a part of hemoglobin, the component Best Sources of Iron
of red blood cells that is responsible for Lentils, cooked-1 cup 6.6 mg
carrying oxygen to cells. Iron is also involved
in energy production and immune function. Tofu-1/2 cup 6.6 mg
Iron deficiency anemia is the most common Spinach, cooked-1 cup 6.4 mg
nutrient deficiency, even among Americans who
eat an omnivorous diet. You might be surprised Chickpeas, cooked-1 cup 4.7 mg
to learn that vegans typically consume more
iron than vegetarians or meat eaters. The issue Tempeh-1 cup 4.5 mg
vegans have, though, is that absorption rates
Swiss chard, cooked-1 cup 4.0 mg
from plant foods are much lower.
Iron needs are increased dramatically during Quinoa, cooked-1 cup 2.8 mg
pregnancy due to increased blood volume
Tahini-2 tbsp 2.7 mg
and transfer to the fetus. Low iron status
during pregnancy may affect baby’s growth
and development and increase the risk of
preterm delivery, low birth weight, and postpartum hemorrhages. Studies have also shown that iron
deficiency during pregnancy sets children up for an increased risk of cardiovascular disease later in life.
We remember the first prenatal nutrition books we read; we were
just in the beginning stages of pregnancy but already excited for the
journey ahead. Imagine then, our surprise that many of the books
we were reading focused on the importance of meat for growing
a babe. Wait, what? The authors stressed over and over again the
importance of iron, with the added emphasis that iron was mostly
found in animal products. Therefore, to have a strong, healthy baby,
pregnant women need meat.
That’s the problem with nutrition. It’s easy to get lost in the
importance of specific nutrients, without taking the larger picture into
consideration. Of course meat contains iron (so do plants!) but meat
also contains hormones, cholesterol and saturated fat that aren’t as
beneficial to growing a babe. Yes, it’s critical that pregnant women
get enough iron, but this can be easily done through an exclusive or
predominantly plant-based diet.

Plant Iron vs. Meat Iron

Foods contain two types of iron: heme and non-heme iron. Heme iron, found in animal foods, is much
more readily absorbed by the body and not as affected by other factors in the diet. Non-heme iron, found
in plant foods, is absorbed at a much lower level, and that absorption can be affected by other aspects of
the diet. This is why you’ll see a big deal being made about meat versus plants when it comes to iron status.
However, knowing a few tricks will ensure that you are getting enough iron from a plant-based diet.

Absorption Inhibitors
Many plant foods are high in phytates (also known as phytic acid) and other absorption inhibitors such as
oxalates and polyphenols. These compounds bind to iron and other minerals and reduce their absorption
into the body.
20
Despite this effect (and the wild claims you may have heard), these compounds aren’t all bad. Studies
have shown that phytates, for example, actually possess anti-inflammatory properties. They also may
help decrease the risk of cardiovascular disease. Similarly, polyphenols are actually considered disease-
fighting phytochemicals and also possess antioxidant and anti-inflammatory properties.
So although these compounds do affect absorption, the answer isn’t to avoid them. They’re found in the
most nutrient-dense foods on earth, such as whole grains and legumes—don’t throw the baby out with
the bathwater!
Instead, we want to improve non-heme iron absorption with “bioavailability enhancers.” One bioavailability
enhancer is ascorbic acid, aka vitamin C. Adding a source of vitamin C to phytate containing iron-rich
foods can increase the absorption of iron 5 to 6 times! Wow, right?
The fermentation process used to make breads such as whole wheat sourdough can also help to reduce
phytates and increase absorption, as can sprouting, soaking, and cooking.
Because of the magic of bioavailability enhancers, we recommend always adding a source of vitamin C
to meals that containing iron. Culturally, we already do this with lots of foods, like black beans and salsa,
hummus made with lemon juice, tofu and spinach, and baked beans in a tomato sauce.
Iron is found in wheat germ, oatmeal, bran cereal, spinach, pumpkin, swiss chard, sea vegetables, beans,
soy foods, blackstrap molasses, and dark chocolate. And Vitamin C is found in many plant foods, like
citrus, strawberries, potatoes, green leafy vegetables, bell peppers, and cauliflower. Mix the two and
voilà, you have bioavailable plant-based iron sources!

How much iron do you need?

Because non-heme iron is absorbed at a lower rate than heme iron, vegetarians and vegans need more
iron than meat eaters since less iron will actually be absorbed. Pregnant women need the most (though
your prenatal vitamin will contain iron as well and absorption rates of non-heme iron actually increase
during pregnancy).
The Institute of Medicine recommends that vegan and vegetarians have a 1.8 times higher iron intake
than the iron recommended for omnivores, but that number is based on diet studies that were low
in vitamin C. So, it represents a worst-case scenario of how plant-based eaters typically dine. While
nutrition doesn’t have to be overly complicated, we do want you to add in a source of vitamin C with
iron. Again—don’t worry—we’ve got you covered in the recipe section and our food combination
section below.
For non-vegetarian women, the recommended dose is 27 mg starting at week 12 gestation (though
it’s OK to start earlier, especially since most women don’t know they are pregnant until weeks 4-5). If
we factor in the 1.8 times higher recommendation from the Institute of Medicine, a fully plant-based
pregnancy would require 48 mg of iron per day.

The PBJ Bottom Line: Whether you are plant-based or an omnivore, it can be difficult
to get enough iron each day—but plant-based mamas needs are greatly increased. We
highly recommend a prenatal vitamin with at least 27 mg of iron. We also recommend
that plant-based mamas-to-be have their iron status checked prior to, or once they
learn they are pregnant. If you are not planning to take a prenatal vitamin or iron
supplement, we recommend your iron levels be closely monitored by your care team.

21
Zinc: 11 mg/day
Zinc is needed for 300 different enzyme Best Sources of Zinc
reactions in the body, including protein synthesis,
cell growth, and immune function. Similar to iron, Wheat germ–2 tbsp 2.7 mg
zinc absorption from plant foods is lower than from Chickpeas–½ cup 1.2 mg
animal foods due to the absorption inhibitors such as
phytates in plant foods. Some studies suggest that zinc Lentils–½ cup 1.3 mg
requirements for strict plant-based eaters are as much
Peanuts–2 tbsp 1.1 mg
as 50% higher than omnivores. However, there is some
evidence suggesting that long-term strict plant-based Tahini–2 tbsp 1.4 mg
eaters adapt to lower zinc absorption rates.
Bran flakes–1 cup 2.0 mg
Because zinc is vital to so many human functions, it’s one
of the nutrients that we want to make sure we are offering Quinoa–½ cup 1.0 mg
in abundance and optimizing for maximum absorption.
So, how much do plant-based eaters really need?
Zinc needs only increase slightly during pregnancy and breastfeeding. Non-pregnant women need roughly
8 mg of zinc per day. That number increases to 11 mg during pregnancy, and 12 mg while breastfeeding.
There is limited research assessing the zinc status of vegan women. We recommend enjoying a few
servings of protein-rich zinc sources throughout the day. Legumes, nuts, seeds, and oats are high in zinc.
Your prenatal vitamin will also be a source of zinc. Most brands contain ~15mg of zinc, which is 100% of
your daily recommended intake.

The PBJ Bottom Line: Zinc is an important nutrient for growing babies.
Consuming 2-3 servings of legumes per day and taking your prenatal
vitamin will ensure you’re meeting your needs.

22
Calcium: 1000 mg/day
Calcium’s claim to fame is its role in helping
Best Sources of Calcium
to build strong bones and teeth. But it does
so much more! Calcium is also important for Orange Juice, fortified-1 cup 350 mg
blood clotting processes, nerve functioning,
and normalizing baby’s heartbeat.
Soymilk, fortified-1 cup 300 mg
When we think of calcium, most people think of Chia seeds-1 oz 179 mg
dairy. Despite this association, the good news
Tofu-3 oz 150 mg
is that you don’t have to drink milk or consume
animal products to get enough calcium. Calcium Blackstrap molasses-1 tbsp 100 mg
is found in a wide range of plant-based foods.
Tempeh-½ cup 92 mg
Research shows that a pregnant woman’s body
provides between 50-330 mg of calcium a Figs-5 90 mg
day to support the developing fetal skeleton.
Soybeans-½ cup 88 mg
This extra need can be met by ensuring you
consume calcium-rich foods throughout the Kale, cooked-½ cup 89 mg
day. Pregnant women should aim to consume
8 servings of calcium-rich foods per day (see Okra-1 cup 82 mg
chart for ideas). Pinto beans-½ cup 80 mg
Although calcium needs increase during
Collard greens-1 cup 80 mg
pregnancy, absorption also increases. Therefore,
the RDA for calcium remains the same for Bok choy, shredded-1 cup 74 mg
pregnant women. However, some research
indicates that vegan and vegetarian women Broccoli, chopped-1 cup 43 mg
need about 20% more, in the range of 1200 to Almond butter-1 tbsp 40 mg
1500 mg/day.
While supplementation isn’t routine, there
Tahini-1 oz 40 mg
is some evidence showing that calcium
supplementation can be beneficial for reducing
the risk of gestational hypertension, preeclampsia, and preterm birth. Because calcium competes for
absorption with other minerals like iron, it’s typically kept low in prenatal vitamins. If you feel you’re not able to
meet your calcium needs through your diet, consider a separate supplement taken apart from your prenatal.

The PBJ Bottom Line: You don’t need to eat dairy to get calcium. While
calcium needs are increased during pregnancy, the body increases
calcium absorption to meet those needs. As long as you are incorporating
calcium-rich foods on a daily basis, you are likely meeting you and your
baby’s needs during pregnancy.

23
B12: 2.6 mg/day*
B12 is needed for hundreds of reactions in the body. It’s important for cell division, the formation of healthy red
blood cells, and the production of myelin (the protective sheath around nerve fibers). In pregnancy, maternal
B12 levels have been associated with cognitive neurodevelopment and a reduced risk of neural tube defects.
Prolonged B12 deficiency causes macrocytic anemia, when blood cells don’t divide and reproduce normally. This
can lead to nerve damage. Additionally, low levels of B12 cause an increase in the amino acid homocysteine.
High levels of homocysteine have been linked to an increased risk for heart disease, stroke, early death,
Alzheimer’s disease, and neural tube defects in utero. Research shows that strict plant-based eaters who take a
B12 supplement have healthy homocysteine levels. However, those who don’t supplement tend to have high
homocysteine levels.
B12 is the one nutrient that plant-based eaters absolutely must get from supplementation.
Active B12 is not found naturally in plant foods. It is made by bacteria that live in the intestines of animals and
humans, but it’s too far down in the GI tract to be of any use to us. Other than fortified products, animal foods are
the only dietary source of B12.
Reports that plant-based foods such as seaweed or fermented soy contain biologically useful B12 are
completely baseless.
Therefore, if you are a predominantly or strictly plant-based eater, you will need to take a B12 supplement
or consume foods that are fortified with B12 multiple times throughout the day. We strongly believe a
supplement is the best choice, especially during pregnancy. Here’s why:
Even if you do eat a small amount of animal foods, you can’t be sure you’re meeting your B12 needs. B12 in animals
is bound to protein and must be removed for absorption in a 5-step process involving stomach acid, glycoproteins,
and enzymes. This process can be inhibited by things like low stomach acid (which can be caused by antacids or
proton-pump inhibitors) or even age, as our bodies become less efficient at processing B12 as we get older.
Supplements are not bound to protein and do not need enzymes or acid to be absorbed. However, there is
a limit to how much B12 is absorbed per dose, as well as, how much can be absorbed at once. Therefore, we
need to intake much higher doses than the RDA in order to actually absorb an adequate amount. It sounds high,
but experts in vegan nutrition recommend 25-250 mcg for proper absorption during pregnancy. It is believed
that 25 mcg is the minimum needed to actually absorb 2.4 mcg in one dose. Beyond this, the absorption rate is
estimated at 1-1.5%, which explains the wide range of recommended amounts. All of this is just to say that you
can probably take as little as 25 mcg or as much as 250 mcg and absorb about the same amount.
Studies do not support claims that the alternative forms of B12, methylcobalamin and adenosylcobalamin, are
superior to the common well-studied and stable form of B12, cyanocobalamin. Therefore, you can feel confident in
taking any of these forms, especially as methylcobalamin tends to be at a higher price point than cyanocobalamin.

The PBJ Bottom Line: There’s little downside to taking a B12 supplement as there is a
very low risk of toxicity with this water-soluble vitamin. *We recommend that all vegan
and predominantly plant-based moms-to-be take an additional B12 supplement if their
prenatal vitamin does not contain 25 mcg or more. While it is theoretically possible to meet
your needs with fortified foods, they must be distributed throughout the day for proper
absorption. Additionally, as food fortification processes are subject to change, we think
supplementation is the best route for all plant-based women, especially during pregnancy.

24
Vitamin D: 600 IU/day
Do you enjoy taking walks and spending time outside, breathing in fresh air and soaking up the
sunlight? Then good news, you’re on your way to getting your daily dose of vitamin D!
Vitamin D is an interesting micronutrient because unlike the others, you can meet your needs with sunlight
exposure alone. Our skin generates vitamin D from cholesterol using UVB rays. However, in recent years,
the increased (and potentially excessive) use of sunscreen has led to a rise in vitamin D deficiency.
Additionally, certain populations have decreased rates of vitamin D synthesis. So while it is possible to
obtain sufficient vitamin D from sunlight, most people need to get some from their diet. Plant-based
eaters have to be even more conscious of their vitamin D intake as the primary dietary sources are
fish and fortified milk.
Adequate vitamin D is needed for proper bone formation, especially for PBJs. Bone mass accrual begins in
utero and continues until about 30 years of age. Childhood is a time of major bone deposition, and bone
status during this time is an important determinant of lifelong skeletal health. Children with vitamin D
deficiency can develop a condition known as rickets, which causes “soft bones” and skeletal deformities.
Additionally, researchers have been looking into the connection between vitamin D deficiency and
chronic disease, and some studies show that poor vitamin D status may increase the risk of conditions
such as cancer and cardiovascular disease.
This is why we recommend that all pregnant women, vegan or not, should have their levels tested in
early pregnancy to make sure they aren’t deficient as those with a deficiency will likely need more than
the RDA to restore adequate levels.

Vitamin D Content
Sources of Vitamin D
Vitamin D is only naturally found in fish, of Common Foods
eggs, and mushrooms that have been Cod liver oil–1 tbsp 1360 IU
specially grown. All other products that
boast a high vitamin D content, such as
Salmon–3 oz 447 IU
milk and orange juice, are fortified. UV-treated mushrooms–3 oz 400 IU
Mushrooms are the only plant that is
Canned tuna–3 oz 154 IU
capable of naturally producing vitamin
D. Much like our skin, mushrooms Soymilk, fortified-1 cup 180 IU
have the ability to synthesize vitamin
D when exposed to UV light. Due to Orange Juice, fortified-1 cup 137 IU
the fact that commercially produced Milk, fortified–1 cup 115-124 IU
mushrooms are typically grown in the
dark, you’re unlikely to find vitamin Eggs (found in yolk)-1 large 41 IU
D-rich fungi in your local grocery store.
Recognizing the value of this product
for vegans/vegetarians, some companies are now specially producing mushrooms that have been treated
with UV light. These mushrooms, often labeled “UV-treated” or “high in vitamin D”, are an adequate
source of vitamin D. However, we haven’t seen them in our grocery stores!

25
 Supplementation of Vitamin D
As mentioned before, sun exposure is one way to achieve
adequate vitamin D levels. 10-15 minutes of full-body
exposure to sunlight during the summer months generates
approximately 10,000 to 20,000 IU of vitamin D3 in adults
with light skin.
While it would be nice to simply sunbathe for about 20 minutes
per day and feel confident that we’re getting enough vitamin
D, there are several reasons why this isn’t always an option.
First, there’s the issue of skin cancer. We know that unprotected
sun exposure increases the risk of serious conditions like melanoma.
Therefore, protecting your skin with sunscreen is important.
However, sunscreen blocks UVB rays and therefore reduces or
completely prevents vitamin D synthesis. People with darker
skin produce less vitamin D than light-skinned individuals due to
pigmentation that behaves similarly to sunscreen. Furthermore,
older adults have a reduced capacity to synthesize vitamin D,
and those living in colder climates with less daylight hours also tend to receive less sun exposure
throughout the day.
This is why we are fans of Vitamin D supplementation during pregnancy (and infancy) for everyone,
regardless of what’s on your plate. Vitamin D supplements come in two forms, D2 and D3. Vitamin D2
is produced by mushrooms so it’s a good option for vegans. Vitamin D3 is usually derived from animal
sources, typically from lanolin in sheep’s wool. Some D3 supplements may be vegan-friendly, but check
the labels. Studies have shown the two types are equally effective in raising blood levels of vitamin D.
If your child is on a strict vegan diet, you may need to continue supplementing their diet with vitamin D
once they begin solid foods. Many milk alternatives are fortified with vitamin D but that may be the only
source they’re receiving. Vegetarian tots will likely be able to meet their needs with milk and eggs. We
cover this in more detail in our First Bites book on feeding infants.

The PBJ Bottom Line: Vitamin D is necessary for proper bone formation,
which begins in utero! Get your vitamin D level checked prior to pregnancy
and supplement if necessary. Look for a prenatal with 600 IU of vitamin D3
derived from lichen, which is an effective plant-based option. Nordic Naturals
has a 1000 IU vegan D3 supplement in a convenient dropper form. You’re able
to take the full dose or a lesser dose depending on how much Vitamin D3 is
currently in your prenatal.

26
Folic Acid/Folate: 600 mg/day
Folate, also known as vitamin B9, is an essential nutrient required for DNA replication and multiple
reactions involved in protein creation and vitamin metabolism. Demands for folate increase during
pregnancy as it’s also required for the growth and development of the fetus.
You are likely familiar with the need for folate
during pregnancy, especially during the first
trimester, as folate deficiency gets a lot of
Folate is considered one of
attention in regard to the issues it can cause for the 13 essential vitamins.
both mama and baby. That means that the body cannot
Before we go any further, let’s break down the
make it from other items so it
difference between folate and folic acid. must be obtained either in food
or through supplementation.
Folate is considered one of the 13 essential
vitamins. That means that the body cannot make
it from other items so it must be obtained either in food or through supplementation. Folate is naturally
occuring in several plant foods including leafy green vegetables, legumes and citrus fruits.
Folic acid is the synthetic form of folate found in supplements. Even though it’s not naturally occurring,
folic acid is still considered a good source of folate in the diet. This is the version found in enriched
grain products and in supplements.

What about methylated folate?

Geek out with us for a moment while we talk about a gene known as MTHFR and the role that
mutations in this gene may play in your ability to metabolize folic acid.
Neither folate or folic acid is metabolically active; both versions must be changed before participating
in metabolic reactions. To become metabolically active, folic acid must be converted by enzymatic
reactions two separate times before it becomes the active version, 1-methylfolate. The last conversion,
from tetrahydrofolate (THF) to 1-methylfolate, requires the enzyme methylenetetrahydrofolate
(MTHRF) to complete.
Ah-ha! Have you heard of MTHFR before? Our guess is that if you have dealt with any fertility issues,
this topic has come up before as it’s usually one of the first tests that doctors attempt. MTHFR
is the critical enzyme for almost all biological processes that involve the metabolism of folate and
methionine, and unfortunately, this conversion doesn’t always work correctly in certain populations.

MTHFR Gene Mutation

Genetic variations (polymorphisms) are actually very common. In the United States alone, studies
estimate that approximately 60% of the population are poor metabolizers (heterozygous for genetic
polymorphisms of MTHFR) of folate and 25% are very poor metabolizers (homozygous for genetic
polymorphisms of MTHFR).
We don’t want to bog you down with the numbers, but the estimates show us how prevalent these
polymorphisms can be. Because of this, new research has focused on recommending pregnant women
supplement with the active version of folate, 1-methlyfolate, rather than folic acid as a means of
preventing any unborn metabolic errors.

27
In a recent double-blind, randomized,
placebo-controlled trial (aka the best Best Sources of Folate
kind of study), researchers found that
supplementation with the active 1- Lentils, cooked-1/2 cup 180 mcg
methylfolate was more effective than
Chickpeas, cooked-1/2 cup 140 mcg
folic acid for increasing red blood cell
concentrations of folate. Spinach, cooked-1/2 cup 130 mcg
You don’t need to have genetic testing Asparagus–4 spears 90 mcg
done to determine whether or not you
have the error, unless you want to. For the Bread, enriched-1 slice 85 mcg
large majority of us, these numbers point
Avocado-1/2 cup 60 mcg
us toward a two-pronged approach: getting
lots of folate from the diet and choosing Broccoli, cooked-1/2 cup 50 mcg
a prenatal vitamin that contains 1-
methylfolate instead of folic acid. This is
especially true if you have any family history
of neural-tube birth defects.
Where can you find folate in the diet?
Did we mention that plant-foods are an excellent source of
folate? Just another reason to pile on the plants, especially if
you are planning to become pregnant soon.

The PBJ Bottom Line: Folate is one of the most

important nutrients for babies’ development and
plays a critical role in the proper formation of
the neural tube. Pregnant women should begin
supplementation prior to trying to conceive
with 600 mcg/day. Those with a known MTHFR
genetic variant should look for methylated folate
supplements as opposed to folic acid.

28
 Choline: 450 mg/day
What’s that, you haven’t heard much about choline? You’re not alone. Choline was a majorly under-the-radar
nutrient until a media blitz in the past few years brought this nutrient into the nutritional spotlight. Despite
choline’s newness on the scene, it’s of utmost importance in the diet for both pregnant women and children.
Choline is a B vitamin that is essential for cell membrane structure
Higher gestational and integrity as well as producing acetylcholine, an important
choline intake was neurotransmitter for memory, mood, muscle control and other brain
associated with and nervous system functions. It plays a major role in cognition and
modestly better is necessary for early brain development, communication between
cells, and gene expression.
visual memory in Some evidence indicates that low plasma choline levels are associated
7-year-old children. with neural tube defects. One study found that women in the lowest
quartile of choline consumption had four times the risk of NTDs than
women with the highest consumption. However, other studies have
shown no relationship. Choline is involved in some of the same metabolic pathways as folate so it’s believed that
getting enough of both nutrients will help reduce risk of NTDs.
With such variances, what’s a plant-based mama-to-be to do? While there is some harm in excess choline (more
on that below), we believe there is enough evidence to warrant attention to choline consumption, especially
during pregnancy and in the first few years of life when brain development happens at such a rapid rate.
One interesting study showed that
getting enough choline, B12, and folate
during the first and second trimesters of Egg-1 150 mg
pregnancy increased memory and learning Roasted soybeans-1/2 cup 100 mg
scores by 1.4 points after adjusting for
other maternal characteristics. This was Cooked cod-3 oz 70 mg
evidenced by the fact that higher Cooked shitake mushrooms-1/2 cup 60 mg
gestational choline intake was associated
with modestly better visual memory in Soymilk-1 cup 60 mg
7-year-old children.
Red potato-1 60 mg
Best Sources of Choline Wheat germ-1 oz 50 mg
While our bodies produce choline in
Kidney beans-1/2 cup 45 mg
the liver, it’s not sufficient to meet all of
our needs; therefore, we must get some Cooked quinoa-1 cup 45 mg
choline from the diet. Unfortunately, the
Firm tofu prepared with calcium
best sources of choline are mostly animal- 35 mg
based products. While it is completely
sulfate-1/2 cup
possible to get enough choline on a strict Cooked broccoli-1/2 cup 30 mg
plant-based diet, we admit that it can
be challenging.
Here’s a quick table so you can see where
choline is found, and in what quantities.

29
Getting Enough Choline
The recommended dietary allowance for females 19 years and older is 425 mg/day. That number jumps to
450 mg/day for pregnant women and 550 mg/day for breastfeeding mamas. However, some research has
shown that pregnant mamas who supplemented with almost twice the RDA (930 mg/d) had infants with
faster information processing speeds than those who supplemented with 480 mg/d.
Depending on what study you look at, roughly 85-95% of pregnant women consume less choline
than recommended.
It will be easier to meet your choline needs if you incorporate items like eggs into your diet. However, we
know that idea doesn’t sit well with all of our mamas so please know that you can certainly supplement
your diet instead.
We recommend checking out your prenatal first; how much choline does it contain? As more research about
the importance of choline comes to light, some brands are adding more to their products. However, if it’s
well below the recommended intake of 450 or 550 mg per day, it’s likely easier to take an additional choline
supplement, especially if you are strictly plant-based, as it can be more difficult to get enough choline through
plant-based foods alone.
Additionally, those with low vitamin B12 status or those who have an MTHFR mutation (discussed in detail
in the Folate section) will need more.
Personally, we both ate a few eggs per week during our pregnancies and offer our children eggs a few times
per week specifically for choline intake.

Too Much Choline

There is such a thing as too much choline, although that’s mostly a concern with high dose supplements, as it
would be very difficult to get too much choline through food alone. A high intake of choline is associated with
fishy body odor, vomiting, excessive sweating, and liver toxicity. Excess choline intake has also been shown
to increase production of TMAO, a substance that has been linked to a higher risk of cardiovascular disease.
The upper limit for choline is 3000-3500 mg/day for pregnant and lactating women.

The PBJ Bottom Line: Choline is a critical nutrient for babies brain development.
Most women do not consume enough choline, and genetic differences may affect
your ability to produce choline. As it is harder to obtain on a plant-based diet, we
recommend plant-based mamas ensure their prenatal vitamin contains about half
of your daily needs (225 mg). If not, consider taking a supplement or adding higher
choline foods, such as eggs, to your diet.

Iodine: 220 mcg/day

You’re not alone if you aren’t sure what iodine is. Most of the developed world, doesn’t give a second thought
to iodine, a nutrient that’s essential for healthy thyroid function, because it’s found in large amounts in a
typical Western diet. However, iodine tends to be lower in a plant-based diet and deficiency in pregnancy is
a major concern as it can affect babies’ brain development.
Even mild iodine deficiency can negatively affect cognitive performance in young children and is associated with
lower than average IQs. It’s also an important mineral for thyroid hormone production and deficiency can result in
hypothyroidism and goiter, which is an enlargement of the thyroid gland.
30
 Iodine is a tricky mineral; you don’t want too Best Sources of Folate
much, and you don’t want too little. Eating
either too much or too little iodine can cause
Seaweed–1 g 16-2,984 mcg
the thyroid gland to become enlarged. If iodine Yogurt, plain, low-fat
75 mcg
intake is too low, it causes hypothyroidism which –1 cup
can result in altered metabolism. Too much iodine
can cause both hypo- or hyperthyroidism. Iodized salt–
71 mcg
1.5 g (≈1/4 tsp)
Since iodine is so important to babies’ development,
all pregnant women are advised to supplement Milk–1 cup 56 mcg
with 220 mcg of iodine/day. This amount is often
Bread–2 slices 45 mcg
found in a standard prenatal multivitamin.

Sources of Iodine
Most people in the United States get enough iodine by using iodized salt or by eating fish and dairy products.
Dairy isn’t an especially good source of iodine, but iodized solutions are used to clean the cow’s udders and
dairy equipment, and therefore, iodine ends up in the milk itself.
Sea salt and other specialty salts such as Himalayan salt
Since iodine is so important usually do not contain iodine. With the popularity of these

to babies’ development, so-called “healthier salt options” on the rise, the likelihood
of iodine deficiency is increasing, especially for those
all pregnant women are advised following a fully plant-based diet.
to supplement with
Because the main source of iodine in the diet is animals/
220 mcg of iodine/day.
animal products, strict vegans or PPBs who avoid seafood
and dairy need to be conscious of their intake. While
iodine is taken up from the soil by vegetables, the iodine content of soil varies, so produce isn’t always a
reliable source. One excellent source is seaweed; however, the content varies and seaweed often contains
levels of iodine well above the safe upper limit.
To ensure you’re meeting your needs, you can choose to use iodized salt, which contains 76 mcg of iodine
per ¼ teaspoon. The salt added to processed foods is usually not iodized. However, we recommend that strict
vegans and all predominantly plant-based moms-to-be supplement.

Goitrogens
If you’ve done any research on iodine and vegans, then you may have heard the term “goitrogens,” naturally
occurring compounds that are found in raw cruciferous vegetables like broccoli, brussels sprouts, cauliflower,
and cabbage, and in soy foods and flax seeds. Goitrogens can counteract the activity of iodine putting you at
an even higher risk of hypothyroidism when consuming a diet that is too low in iodine.

The PBJ Bottom Line: Iodine is important for normal thyroid functioning. It
can be low in a plant-based diet. All predominantly plant-based mamas should
ensure their prenatal vitamin contains about 220 mcg/day or take a seperate
supplement. Alternatively, you can use iodized salt when preparing foods.

31
 Selenium: 60 mcg
Selenium is considered a “trace essential mineral” meaning that while we need to get it from our diet, we only
need a very small amount. “Selenoproteins” play a role in many important biological processes including DNA
synthesis, thyroid hormone metabolism, and the production of
antioxidant enzymes.
Just one Brazil nut Selenium status may affect women’s ability to conceive as
contains 68–91mcg of insufficient production of thyroid hormones has been shown
selenium per nut, to impact fertility. In pregnancy, studies have shown a positive
association between selenium status during the first trimester
depending on soil and and child language and motor skills at one year of age.
growing area.
The recommended daily amount of selenium is 60 mcg during
pregnancy, up from just 55 mcg for normal adults.
Selenium is another one of those nutrients where too much of a good thing isn’t good at all. The upper limit
for this mineral is 400 mcg. Side effects of too much selenium range from mild gastrointestinal symptoms to
acute poisoning.

Sources of Selenium
Foods with the highest amount of selenium are Best Sources of Selenium
typically seafood and organ meat. This is why
Lentils, cooked-1/2 cup 180 mcg
it is important for plant-based moms-to-be to
pay attention to their intake. Chickpeas, cooked-1/2 cup 140 mcg
Whole grains, legumes, and nuts contain some
Spinach, cooked-1/2 cup 130 mcg
selenium but not a ton.
Luckily, there is one plant-based source that Asparagus–4 spears 90 mcg
packs a major punch, Brazil nuts. Just one Brazil Bread, enriched-1 slice 85 mcg
nut contains 68–91mcg per nut, depending on
soil and growing area. Avocado-1/2 cup 60 mcg
Additionally, most prenatal vitamins contain the Broccoli, cooked-1/2 cup 50 mcg
RDA of this important mineral.

The PBJ Bottom Line: Selenium is an important trace mineral that may affect
fertility and children’s cognitive development. It can be low in a plant-based
diet so pregnant women should ensure that their prenatal vitamin contains
it or they should include a source in their diet; eating one Brazil nut a day is
a great way to meet this need! Because of the potential toxicity of selenium,
individual selenium supplements are not recommended, and you should avoid
eating more than a few Brazil nuts a day.

32
Probiotics
Probiotics are live microorganisms that provide health benefits to humans
by influencing our own microbiome.
Until only recently, scientists believed that the human microbiome was
colonized at birth, during delivery, and in the first few days of life. We
now know that babies begin to build their microbiome in the womb.
The vagina, placenta, and amniotic fluid have all been found to contain
microbial species that help to inoculate the growing fetus.
Maternal, placental, and vaginal dysbiosis (alterations in bacterial
communities associated with disease) may be a trigger for preterm labor.
Research has shown that probiotics given during pregnancy may offer
a protective role in preeclampsia, gestational diabetes mellitus, vaginal
infections, maternal and infant weight gain, and allergic diseases. For
example, supplementation with a probiotic mixture of Lactobacillus
acidophilus, Lactobacillus casei, and Bifidobacterium bifidum for six
weeks in women with gestational diabetes resulted in lower levels of
inflammatory markers but did not affect pregnancy outcomes.
Probiotics provided during pregnancy may also be beneficial for moms postpartum. One trial showed that
mothers who supplemented with Lactobacillus rhamnosus from their second trimester through the first six
months of breastfeeding had lower measures of postpartum depression and anxiety. Rates of postpartum
depression are estimated to be 10-15% in western countries. Studies in adults with mood disorders support
this research showing that supplementation with other strains of bacteria such as Lactobacillus acidophilus,
Lactobacillus casei, and Bifidobacterium bifidum have resulted in decreased symptoms of anxiety and
depression.
While some studies have shown that direct supplementation of infants with Lactobacillus rhamnosus may
be beneficial for preventing allergies and eczema, others have found no benefits to infant outcomes when
just the mother was supplemented with probiotics during pregnancy/breastfeeding. However, contradictory
studies exist that have found benefits when just mom took probiotics during pregnancy. Because of the
conflicting research, it’s hard for us to make a blanket statement on the efficacy of probiotic use in reducing
allergies/eczema during pregnancy.

The PBJ Bottom Line: Further research is needed to determine the exact strains,
doses, and timing of probiotic supplementation to benefit various conditions and
outcomes related to pregnancy. If you can afford it, and think you may be at a
higher risk for some of these complications, it may be worth a shot. We recommend
Dr. Formulated Prenatal Probiotic and Fem-dophilus by Jarrow. However, simply
eating a whole foods, plant-based diet already puts you at a microbial advantage
as fiber is considered a “prebiotic,” meaning it feeds our good gut bacteria.

33
 CHAPTER 2

PPBing Your Diet

34
 The PB3 Plate
As discussed in our Prenatal Nutrition section, we think that calorie counting and obsessing over
macronutrients is counterproductive to a healthy pregnancy. Eating a wide variety of plant foods in an
amount that satisfies your hunger is the best way to ensure you’re providing your body and baby with
everything they need to thrive.
Still, it helps to have a little guidance when it comes to meal planning and we think a simple plate model
is a good way to help moms-to-be visualize this.

The PB3 plate is broken down into three main food groups: fruits and vegetables (F/V), grains and
starches (G/S), and legumes, nuts, and seeds (L/N/S). Again, we group food this way instead of by
macronutrients because whole plant foods contain a combination of protein, fat, and carbohydrates. For
example, whole grains are a good source of both protein and carbohydrates, while nuts contain an ample
amount of fat, protein, and carbohydrates. By including food from each of these three main groups at
each meal, you’ll ensure that you’re meeting both your macro and micronutrient needs.
Unlike other plate models you may have seen, we divide our plate into thirds. The reason we don’t
dedicate half of the plate to fruits and vegetables, like the USDA MyPlate for example, is because we
want to make sure you’re getting in enough total calories and foods from the other two groups.
On a plant-based diet, it’s easy to fill up quickly on nutrient-dense, but low-calorie foods before you’ve
hit the amount of total calories you should be getting at meals. This can be an effective strategy for
weight loss, but pregnant women, nursing moms, and children need more calories, not less.
35
Fruits and Vegetables
The one thing that all experts agree upon,
despite differing opinions on overall
dietary patterns, is the importance of
fruits and vegetables.
Studies show that people with higher
intakes of fruits and vegetables have
lower rates of heart disease, cancer,
obesity, dementia, osteoporosis, and
respiratory disorders.
Consuming a wide variety of fruits and
vegetables during pregnancy has been
shown to reduce the risk of gestational
diabetes, prevent depressive symptoms
in pregnant women, and potentially
lead to increased IQ scores in children.
The main reasons for the beneficial effects
of fruits and vegetables are three-fold.
1. F irst, they are a major source of fiber in our diet. Fiber is
an indigestible carbohydrate that helps maintain a healthy
digestive system and body weight as well as reduces the
risk of chronic diseases.
2. Secondly, fruits and vegetables are a great source of
vitamins and minerals. Many tend to be high in the
antioxidant immune-booster, vitamin C. Cruciferous
vegetables like broccoli, brussels sprouts, kale, and collard
greens are great plant-based sources of calcium, which
is essential for healthy bones and muscle functioning.
And brightly colored fruits and vegetables like carrots,
cantaloupe, and bell peppers are high in vitamin A, which is
important for vision and cell growth.
3. Finally, plants (mainly fruits and vegetables) are the only
source in our diet of powerful, disease-fighting compounds
known as phytochemicals.

BABY’S BUDDING TASTE BUDS

You may be surprised to learn that baby’s taste buds begin to form during the 10th week after
conception. And by week 28, they experience smell sensations from the amniotic fluid that flows
through their nasal passages. Research has shown that amniotic fluid contains flavors from the
foods consumed by mom, providing a very early opportunity to get babies accustomed to a wide
variety of foods. One study showed that infants of mothers who drank carrot juice several days a
week during their third trimester were more accepting of carrots when exposed during weaning.
Yet another reason to eat the rainbow!

Phytochemicals
Phytochemicals are chemical compounds produced by plants that help them fight off predators and pathogens,
and have also been shown to be beneficial to human health. Currently, over 10,000 phytochemicals have
been identified and there are believed to be many more that have yet to be discovered.
Studies have shown that various phytochemicals possess anti-cancer, anti-inflammatory, antimicrobial, and
antioxidant properties, which may help in preventing disease.
Many phytochemicals are better absorbed when consumed with a source of fat, which is another reason
to diversify your diet. While all whole plant foods contain some amount of fat, the best sources are found
in the legumes, nuts and seeds group.
Phytochemicals come in all shapes and sizes but are often classified by color. If you’ve ever heard the
recommendation to “eat the rainbow,” this is why! Similarly colored fruits and vegetables contain similar
phytochemicals and it’s best to eat a wide range of them to reap all of their unique benefits.

36
IS ORGANIC IMPORTANT?
Research suggests that organic food may be healthier than conventionally-grown food due
to reduced amounts of pesticides and potentially higher amounts of micronutrients. Pesticide
exposure during pregnancy has been linked to preterm birth among other issues.
One recent study showed that mothers with the highest intake of organic produce had about half
the risk of having boys with hypospadias, a urogenital birth defect. Another study showed that
women undergoing IVF who consumed two or more servings of high-pesticide residue produce
had an 18% reduced chance of pregnancy and a 26% reduced chance of live birth compared to
women with a low intake of high-pesticide produce. A similar study showed that men with a high
intake of high-pesticide produce also had poorer semen quality.
For those who consume animal products, studies have shown that organic dairy typically has a
more favorable omega-3 profile compared to conventional dairy products, meaning it has higher
amounts of the beneficial fatty acids ALA, EPA, and DHA—which, as we discussed earlier, are
important for babies’ brain development.
Despite all of this information, we think the most important thing is that you eat nutritious food,
period. Though there might be some benefit in organic vs. conventional, the most important thing
is to fill your diet with lots of colorful produce. If you can’t afford to purchase organic blueberries,
we would rather you eat conventional blueberries than skip them altogether.
With that said, if you can afford to purchase organic, we would advise it for the following foods.

Oats
A recent report from the Environmental Working Group (EWG) showed dangerous levels of the
pesticide glyphosate in oats. Since oats are a staple in our PPB diet, we suggest purchasing organic
oats. You can get them and other pantry staples like grains and legumes in the bulk bin at really
reasonable prices.

The “Dirty Dozen”

Every year, the Environmental Working Group (EWG) runs an analysis on pesticide residue tests
conducted by the USDA and releases a list of the top 12 produce items containing the highest
levels of pesticide residues, aka “The Dirty Dozen”. If you’re only going to purchase some of your
produce organic, we recommend you pick these items: strawberries, spinach, nectarines, apples,
grapes, peaches, cherries, pears, tomatoes, celery, potatoes and sweet bell peppers.

Soy
We love soy. If you have any hesitation about consuming soy foods, please check out our video on
soy safety. Studies have shown that soy consumption may improve IVF outcomes. However, most
of the soy grown in the US is genetically-modified in order to allow farmers to use higher amounts
of the pesticide glyphosate (a.k.a. Round-Up). This pesticide is classified by the International Agency
for Research on Cancer as “probably carcinogenic to humans.” These so-called “Round-Up Ready”
soybeans have been shown to have higher levels of pesticide residue and to be nutritionally poorer
than organically grown soybeans. We highly recommend buying organic soy products such as tofu,
tempeh, and soy milk.

37
Grains and Starches
Grains have gotten a bad rap in recent years! Thanks to questionable books like Grain Brain and Wheat Belly,
this nutrient-dense food group has been unjustly demonized despite its enormous importance in our diet.
Despite what you may have heard from the bread-bashing crowd, diets high in whole grains are actually
associated with lower rates of heart disease, diabetes,
and cancer. To boot, women who consume whole
All whole grains contain a good
grain-rich diets have been shown to have better
outcomes and higher live birth rates following IVF. Oats for
amount of protein.
Grains and starches are packed with the energy example, contain about 6-7
needed to fuel a thriving pregnancy. They’re also the grams of protein per half cup.
source of about half of the protein in a plant-based
diet. As we discussed in the previous section, grains
contain amino acids that are often lacking in other protein-rich plant foods. For example, most grains are
high in the essential amino acid methionine, which is low in beans. Beans, on the other hand, are one of the
only plant foods with a high amount of lysine, which is why it’s so important to eat a wide variety of foods
from each food group to ensure you’re eating enough of each essential amino acid.
Many people think of quinoa when they think of high-protein grains—but again, all whole grains contain a
good amount of protein. Oats, for example, contain about 6-7 grams of protein per half cup while sprouted
whole grain bread has about 4 grams of protein per slice.
The G/S category also includes foods that are often categorized
as vegetables in a traditional American diet but are actually better
described as starches. This includes potatoes, corn, and peas—all of
which are excellent choices to fill your PB3 plate.
We want to make sure we’re consuming the most nutrient-dense
options from this category, which is why we always recommend
whole grains over “refined/simple/enriched” grains.

Whole vs. Refined Grains

A “whole” grain contains all of the grain’s natural components—the
bran, germ, and endosperm. If it is ground into flour, all of these
components remain, each contributing unique benefits to the food.
The bran is the outer layer of the grain and it contains important
antioxidants, B vitamins, and fiber. The germ is the embryo of the
grain and it contains more vitamins and minerals, and a little protein
and fat. And the endosperm contains the majority of the grain’s
carbohydrates and protein.
However, a refined grain product, like your typical white bread, has
had everything but the endosperm removed. An enriched product will
have certain vitamins and minerals added back in, but it still typically
lacks the fiber and antioxidants of a whole grain product. Either way,
these products are nutritionally inferior to a grain in its natural state.
Studies show that diets high in refined grains are associated with higher
rates of gestational diabetes. Meanwhile, research shows that whole
38
grains are associated with beneficial pregnancy and children’s health outcomes. In one study, substituting 1
serving of refined grains with a serving of whole grains while pregnant lead to a 10% reduced risk of the child
being overweight or obese.
Fiber
One of the main reasons for the benefits of whole grains is that they are a great source of fiber. Fiber is the
non-digestible part of carbohydrates and a high-fiber diet reduces the risk of chronic disease, supports a
properly functioning digestive system, feeds the microbiome (healthy gut bacteria), and helps to maintain
a healthy body weight.
There are two types of fiber in the diet, fermentable and non-fermentable, and both have unique benefits.
Fermentable fiber is the kind that can be digested by our gut bacteria. In doing so, the bacteria produces
fuel for the cells of our digestive tract and creates compounds that help regulate food intake and prevent
disease. Non-fermentable fiber creates bulk in our stool and helps to maintain normal bowel movements
and prevent constipation—extra important during pregnancy when the GI system can go a little haywire.
The recommended amount of fiber increases from 25 to 28 grams per day during pregnancy. While the
average American only eats about 15 grams of fiber a day, this increased amount is easily met on a plant-
based diet.

Legumes, Nuts, and Seeds

Hopefully, we cleared up any concerns you may
have had about protein intake on a plant-based
pregnancy diet in the last section. But just in case
you’re still worrying, let us reiterate—plants have
plenty of protein!
While all whole plant foods have some amount of
protein, the richest sources are from the L/N/S
category. Common foods in this category include
beans (aka pulses), soy foods (tofu/tempeh),
peanuts, tree nuts, and hemp, chia, flax, sunflower,
pumpkin, and sesame seeds.
Legumes, nuts, and seeds are not just protein-packed though; they also provide a good source of
carbohydrates, fiber, and healthy fat.
Additionally, legumes, nuts, and seeds are also a good source of numerous important minerals such as
iron, calcium, zinc, magnesium, potassium, and selenium. They’re also packed with B vitamins, including
folate, and vitamin E.

Bioavailability
One concern about these foods relates to so-called “anti-nutrients.” Anti-nutrients are compounds found
in plants such as oxalic acid, phytic acid, polyphenols, tannins, and trypsin-inhibitors, which bind to
minerals like iron, calcium, and zinc, and interfere with their absorption. These compounds are particularly
high in foods like legumes, nuts, and seeds.
Anti-nutrients are generally not harmful and some may actually possess health benefits, however,
they can also reduce the amount of minerals that actually make it into your bloodstream from the
digestive tract.
39
 There are several ways to decrease the amount of anti-nutrients in food and increase the bioavailability of
essential micronutrients. One way is simply by cooking food. Another option is soaking dry beans overnight
before cooking. This can reduce the amount of phytates by anywhere from 25-100% and increase the
availability of iron and zinc. However, this may also increase the risk of bacterial contamination. We advise
pregnant women to practice proper
There are several ways to decrease the food safety by soaking legumes in the
amount of anti-nutrients in food and increase refrigerator and by never consuming any
the bioavailability of essential micronutrients. of these foods raw. Always cook grains,

One way is simply by cooking food. legumes, and seeds after soaking.
Ascorbic acid, also known as vitamin
C, can also counteract the effects of
these inhibitors by increasing the absorption of iron found in plant-based food. You can optimize your
intake of iron-rich foods like lentils for example, by consuming them with a good source of vitamin C, like
bell peppers! Getting in a good source of vitamin C at every meal will ensure that you’re getting the most
out of your meals, which is why we call it out in our PB3 plate as a “nutrient of importance.”

Nutrients of Importance
Within the main food groups, we call out specific “nutrients of importance.”

Fat
Fat is represented in the center to show that it is found in all
three main food groups like avocados (F/V), almonds (L/N/S),
and whole grains (G/S). We recommend additionally including
it in your meals by using it to prepare food from all three
groups. Research has shown that including healthy sources
of fat, such as the monounsaturated and polyunsaturated fat
found in plant oils, is beneficial during pregnancy and may
reduce the risk of pregnancy complications like gestational
diabetes. Build fat into your meal by using olive oil to roast
your veggies, marinate your tofu, or provide moisture to your
toast or quinoa.

Iron
Iron is included in the middle of the circle because it is found in
all three food groups and you should aim to choose iron-rich
foods at each meal. Good plant-based sources of iron include
whole grains, beans, nuts, seeds, and leafy greens like kale and
spinach. See our Iron Sources Handout for more ideas.

Calcium
Calcium-containing foods span the F/V section and the
L/N/S section because they are found in both. Cruciferous
vegetables like broccoli, cauliflower, and collard greens are
great sources of this mineral and have twice the bioavailability of animal-based calcium. Tofu, beans,
fortified soy milk, and nut butters are good sources found in the L/N/S section. See our Calcium Sources
Handout for more options.
40
The reason we want to focus on calcium-rich foods is because many prenatal vitamins are low in calcium
(due to the fact that it competes with iron for absorption) and pregnant women’s calcium needs are
increased. However, the body has mechanisms to increase calcium absorption during pregnancy because
of this need, which is why the RDA remains the same.

Omega-3s
Omega-3 rich options are only found in the L/N/S section. These include sources of the essential fatty
acid ALA such as walnuts, chia seeds, flax seeds, and flax oil. As previously discussed, the body converts
ALA to DHA, which is extremely important for baby’s brain development. However, due to the low
conversion rate of ALA, we recommend DHA supplementation in addition to a prenatal multivitamin.
See our Prenatal Nutrition section for our supplementation recommendations.

Hydration/Supplementation
Meals should be washed down with a glass of unsweetened plant milk or water. Alternative milks such as
soy, pea, or hemp milk provide another opportunity for moms to meet their protein needs. Water is always
a good idea because pregnant women’s hydration needs are increased to almost 13 cups of fluid/day
due to an increase in blood volume. While other beverages like coffee and tea are perfectly acceptable
(see our Eat This, Not That section for caffeine recommendations), we advise avoiding beverages like
soda, artificially sweetened beverages, and excess juice.
With all of this said, we do want to acknowledge the fact that your plate will not always look like the PB3
version—especially in the first trimester when it’s all you can do to just keep water down some days. This
is an ideal plate—something to aim for. If you miss out on some of the components here and there, don’t
stress. Taking the proper prenatal vitamins and supplements (check out our Supplement Quick Guide)
will ensure your baby’s needs are met on days (or weeks) when your diet is less than ideal.

41
Building Your PB3 Plate
Ok, so now you know why it’s important to include each of these groups on your plate, now let’s talk
about how to do it!
We like to start by building meals around what we’re in the mood for. Craving Italian food? Start with some
whole-wheat pasta. Just picked up a beautiful bushel of rainbow chard? What can you build around that? Unlike
some diets, that tell you what to start with—like a hunk of chicken breast or a boring salad—we encourage you
to listen to your bod to build your plate. Once you have the first ingredient, take a peek at the plate and see
what areas you need to fill in and think about what foods would compliment what you’re already working with.
Here are a few examples…

Breakfast What can you add to make it a PB3 complete meal?

You’re craving L/N/S: soy milk (calcium) + peanut butter (fat)
a smoothie F/V: banana + blueberries + kale (vitamin C + iron)
G/S: sprouted grain toast (optional, on the side)

The Final Product

The Breakdown

You’re craving
a bagel
What can you add to make it a PB3 complete meal?
L/N/S: peanut butter (fat) + hemp seeds (iron) + chia
seeds (omega-3) + side of fortified coconut yogurt (calcium)
F/V: sliced strawberries (vitamin-C)
42
Lunch What can you add to make it a PB3 complete meal?
You’re craving L/N/S: black beans (iron + calcium) + cashew cheese sauce (fat)
Mexican food F/V: chopped spinach + salsa (vitamin C) + avocado (fat)
G/S: whole-wheat tortilla (iron) or quinoa

The Final Product

The Breakdown

You’re craving
tomato soup F/V
What can you add to make it a PB3 complete meal?
L/N/S: cashew cheese
G/S: whole-wheat panini

43
Dinner What can you add to make it a PB3 complete meal?
You’re craving L/N/S: tempeh bacon (iron) + vegan cheese (fat)
pizza F/V: red peppers (vitamin C) + artichokes + olives (fat) + arugula
G/S: whole-wheat pita

The Final Product

The Breakdown

You’re craving
pasta G/S
What can you add to make it a PB3 complete meal?
L/N/S: chickpeas (iron) + walnut pesto (omega-3)
F/V: roasted bell peppers (vitamin C)
+ sautéed broccoli (calcium) in olive oil (fat)

44
 Average Servings Per Day

Within these choices, be sure to select iron, calcium, vitamin C, and

omega-3 rich options as often as possible!

45
 Meal Prep Strategies
Consider this the section where we put everything we previously discussed into a friendly, delicious
road-map for meal planning.
If there’s one thing that we know from talking to clients over the years, it’s that nutrition has to be doable
to be sustainable. As nutrition nerds, we have a special affinity for charts, graphs and studies but we
know not everyone feels that way and that it’s our job to convert the research into easy takeaways.
We’re also assuming that you are like us: busy women who don’t have endless hours to dedicate to meal
prep. Therefore, we’re big fans of places where we can take shortcuts and rely on both ready-made,
canned, and frozen options along with fresh ingredients. Let’s celebrate where convenience has taken
us! These strategies will help to streamline meals so you can feel like the pregnant goddess that you are
without spending your entire day in the kitch’.
Here’s how we put the PB3 into action.

Legumes, Nuts & Seeds

Canned Beans
While dry beans don’t take that long to cook, there’s no denying
how easy opening a can of beans for dinner is. We usually stock
a few different varieties of beans in our pantry for simple mix and
match meals during the week.
A word on BPA. The FDA, based on its most recent safety
assessment, has said that levels of BPA found in canned foods are
safe for human consumption and that the beneficial properties
from products found in canned foods (like vegetables, fruits, beans,
lentils) likely outweigh any negatives.
That being said, independent watchdog organizations do warn that
BPA can negatively affect health, especially with high-acid foods
like canned tomatoes and some vegetables like green beans and corn. Because of these warnings, the
tomato industry has largely changed its liners and, according to Consumer Reports, about 90% of canned
tomato products do not use BPA.
When we purchase canned tomato products, we opt for BPA-free cans or products in glass jars or boxes.
Check out the brands Pomi and Cirio for chopped tomatoes and tomato sauce in boxes. Tomato paste
can also be purchased in tubes rather than cans.
For canned beans, you can find several BPA-free brands. Eden Foods, Brandless, Thrive, and Simple
Truth Organic are just a few that have BPA-free liners (see more about BPA in our Lifestyle section).

Dried Beans
While it’s true that dried beans take a little more time to prep than canned, there are a few meal-prep
tricks you can use that make things very easy. This is where we really like an Instant Pot or other type of
pressure cooker and feel it’s what makes having one actually worth it. The Instant Pot can cut down the
cook-time of dried beans significantly, usually without having to soak them first. Depending on the bean,
you can cook dried beans in just 20-30 minutes.
A slow-cooker is also a great way to cook dried beans, though it takes a little more foresight. We like to
put the beans in a slow-cooker in the morning for delicious cooked beans for dinner that night.

46
Lentils
While beans do take a little time to cook from dried, that’s actually not the case with lentils, which don’t
need to be soaked before cooking and are ready in less than 30 minutes. It’s why lentils are one of our
favorite weeknight options as well as why we rely on them so often.
You can find ready-cooked lentils in the produce section of most grocery stores and canned lentils in
some grocery stores. We have the best luck finding canned lentils at Whole Foods.

Seeds!
We’re nuts over seeds. We love sprinkling hemp, sesame, chia, and/or flax seeds on bowls of oatmeal,
cereal, grain bowls, and more. Packed with omega-3 fatty acids, seeds are a good-for-you food and
something that most of us, pregnant mamas included, usually could enjoy more of. When we aren’t
sprinkling them on meals, we like to use them as the base for our Hemp Seed Balls.

Fruits & Vegetables

We hear two complaints regarding plant-based eating over and over again: (1) it’s too expensive; and (2)
it’s too hard to prepare so many fruits and vegetables for meals. Well, we’re here to knock down those
misconceptions.
When it comes to meal-prepping, this is where the rubber meets the road. If you can get in the habit of
having fruits and vegetables ready-prepared or mostly prepared, then meal assembly can be lightning
fast. Here are the tricks that we rely on every week.
Batch Roast
Is there a meal that roasted vegetables don’t pair well with? From grain bowls to burritos to scrambles
and salads, roasted vegetables pair well with mostly everything. This is why we roast a big batch once
or twice a week to keep in the fridge. When you don’t feel like cooking, make our 5-minute meal: pre-
cooked roasted vegetables, pre-cooked grains, canned beans or lentils, and a tahini dressing. We call
that our “PB3 in 5.”
Why roasting? Well, roasting vegetables mellows
How to Roast Vegetables
the flavor, which is a big plus for those who think
that some vegetables can taste too earthy or Here’s the basics that will work for 99% of all
vegetables: cut your vegetables of choice into
bitter. The dry heat of the oven caramelizes the
~1-inch chunks. Toss them in olive oil, salt,
natural sugar in vegetables, making them just
pepper, and whatever other spices you want.
slightly sweet. And roasting vegetables couldn’t
be easier—even for those who don’t think they Place in a preheated 425-450 degree F oven and
can cook! roast for 30-40 minutes, turning once or twice. They
are done when they are crispy and lightly browned on
Dry-heat cooking, like roasting, creates a the outside and soft on the inside.
nonenzymatic browning reaction that happens
when there is no water, allowing the sugars Try these combos:
to break down from the heat. As the natural • Potatoes + Rosemary, Garlic, Salt & Pepper
vegetable sugars break down and caramelize, • Cauliflower + Paprika, Cumin, Salt + Pepper
hundreds of new aromatic compounds form, • Brussels Sprouts + Ground Almonds + Salt +
creating a range of complex flavors. Sweet, Pepper
nutty, toasty vegetables? YES PLEASE.
The vegetables that best exhibit this caramelization reaction are root vegetables, squash, and tubers. We
will roast just about any vegetable, but especially love beets, carrots, sweet potatoes, and winter squash.

47
Frozen Vegetables
Here’s a secret: we also love frozen vegetables! Ok, so it’s not really a secret. Frozen vegetables are almost
done for you; they’re cleaned, they’re cut, and then they just need a little steam to bring them back to life.
We adore frozen vegetables on busy weeknights. While you might sacrifice
slightly on texture, frozen vegetables are just as, if not occasionally more, healthy
than fresh ones. Because frozen vegetables are picked at the peak of ripeness,
they retain antioxidant and vitamin content. Nutrient content works on a bell
curve: less ripe and overly ripe produce typically contain fewer nutrients than
ripe. Frozen vegetables are the Goldilocks of nutritious veggies!

Frozen Fruit
The same holds true with frozen fruit as it does with frozen vegetables. We
stock up on our favorites for acai bowls, smoothies, and to enjoy slightly thawed.
Partially thawed mango cubes are life changing, especially when you are very
pregnant and very hot. Alex practically lived off thawed frozen mango cubes her
last month of pregnancy in the sweltering St. Louis heat.

Pre-Cut Vegetables
We believe that if cutting and preparing vegetables is your barrier to eating them, then it’s worth the few
extra dollars in buying them cut and ready-to-go. While not all vegetables require a full understanding of
vegetable butchery, we also know the overwhelming fear of not eating the vegetables that you purchased
because you don’t want to put in the effort of chopping them. We’re looking at you, butternut squash.
Thankfully, most grocery stores have a plethora of pre-chopped raw vegetables that are ready-to-go in whatever
recipe you want. Some even come pre-seasoned! These options can really cut down on prep-time and are items
that we use occasionally when we need to get dinner on the table fast and don’t have much time to prep.
Convenience is often a financial trade-off and sometimes, that’s worth it.
If you can dedicate ~45 minutes each week to preparing fruit (there’s nothing better than a big fruit salad sitting
in the fridge), slicing raw vegetables for hummus and dip snacking (store cut carrots and pepper strips in water to
keep them hydrated), and making a batch of roasted vegetables, then you are officially the queen of meal-prep.

Grains & Starches

The last section of the PB3 also benefits from a little make-ahead prep. Batches of ready-cooked grains in the
fridge make just about any recipe come together fast, especially with longer cooking grains like brown rice,
farro, and sorghum.
We usually have one cooked grain ready in the fridge at all times to add to Buddha bowls, salads, fried rice
(or farro or quinoa) and as a base for grain salads. You don’t need a recipe for these. If it sounds good in your
head, then it will likely taste good together.
You can even meal-prep breakfast! Have you ever made baked oatmeal? This is one of our favorite
breakfast meals and a perfect make-ahead option for weekday breakfasts. You can find our favorite
recipe here. Feel free to switch out the fruit based on the season.
A scoop of warmed, baked oatmeal, a little non-dairy milk, and extra fruit and seeds is hands-down our
favorite way to start the day.
48
 Eat This, Not That!
The laundry list of things pregnant women are advised to avoid is overwhelming. While some of the
foods and beverages make perfect sense, others are head scratchers.
Chamomile tea? Really?? Our grandmas drink chamomile. It’s probably the least risqué beverage we
can think of. However, because there isn’t good research on its consumption during pregnancy, the
evidence-based approach is to avoid it.
We’ll leave decisions like whether or not to partake in chamomile up to you, but we’ll provide you with the
latest research on these substances, explanations for why they should be avoided, and some tasty alternatives.
Most of the items on the list should be avoided because of a high risk of bacterial contamination. The
risk of bacterial contamination isn’t higher for pregnant women—it’s the same as the general population.
The problem is that while a food-borne illness may often be simply unpleasant for healthy adults (you
know, diarrhea, vomiting, etc.), it could be fatal for a growing fetus. And when there are plenty of safe,
delicious alternatives, our view is —why take the risk?

Foods to Avoid
Deli Meat
You’re likely already avoiding these as a plant-based eater. The reason deli meat is a concern is due
to potential contamination with Listeria, a nasty bacteria. Though Listeria is killed by heat, it can grow
after processing. Experts recommend reheating cold cuts in a microwave prior to eating. Does this
apply to faux meat? Probably not, but the answer is unclear. To be safe, pop items like Tofurkey in the
microwave prior to eating, always use by the packaging date, and note that many faux-meat slices should
be discarded after 3-5 days of opening.

Soft Cheese
Similar to deli meat, soft cheese carries a risk of Listeria contamination.
Experts recommend avoiding queso fresco, queso blanco, panela
(queso panela), brie, Camembert, blue-veined, and feta cheese,
unless they are labeled as “made with pasteurized milk.”
Want that creamy, cheesy flavor and texture without the risk of
illness? Try our Tofu Ricotta!

Sprouts
The warm, humid conditions required to grow sprouts create an
ideal bacterial breeding ground. Again, sprouts carry a risk of Listeria
contamination along with other bugs like Salmonella and E. coli.
Raw or lightly-cooked sprouts should be completely avoided. Well-
cooked sprouts are ok.

Uncooked Eggs
Over-easy, soft-boiled, etc.—they all carry a risk of salmonella infection. If you’re going to eat eggs, make
sure that they’re thoroughly cooked through.

Raw Grains
Again, raw and raw sprouted grains carry a risk of bacterial contamination.
49
“Adaptogens”
Adaptogens are substances and herbs that purportedly increase resistance to stress and promote
homeostasis in the body. They’re uber popular right now and can be found in juices, potions, powders,
and elixirs sold all over Los Angeles. Some popular adaptogens include ashwagandha, astragalus root,
maca, rhodiola, and various types of mushrooms like reishi and cordyceps.
We barely have enough research to know the effects of these substances in healthy adults, but their
effects on pregnant women and developing babies are completely unknown. There have been no
studies done on pregnant women to determine if they are safe or harmful. Therefore, to err on the side
of caution, we advise moms-to-be to avoid adaptogens.

Foods to Be Careful With

Melons
Melons have a high risk of bacterial contamination if not stored properly. Make sure melons are eaten
right away or refrigerated and kept for no more than 7 days. Avoid eating melons that have been sitting
out at room temp for over 4 hours.

Raw produce
All fruits and vegetables carry a risk of bacterial
contamination and should always be properly washed and
stored, especially if you plan to eat them uncooked. There
is also a risk of infection from the toxoplasma parasite
found in soil, so always be sure to thoroughly wash your
hands after gardening.

Hummus
While hummus is a super healthy food option for plant-
based moms-to-be, it also carries a risk of listeria. The risk
is likely due to hummus containing tahini, which may be
contaminated due to tainted seeds or cross-contamination.
Make sure to always properly store your spreads!

Artificial sweeteners
Most artificial sweeteners have not been well studied in pregnant women, but research shows that they
likely do not cause pregnancy complications. However, there are many other reasons to avoid them,
including their potential to disrupt the gut microbiome and contribute to glucose intolerance, which is
already enhanced in pregnant women.
Instead of filling your morning coffee with that fake white stuff, we recommend a small amount of real
sugar from maple syrup, agave, or honey. And yeah, you can totally still have coffee! Read on…

Beverages to Avoid
Alcohol
Bottom line, no amount of alcohol is safe during pregnancy. You may have heard people say “a glass of
wine every now and then is ok during the third trimester.” There is no evidence to suggest that this is
the case. Drinking at any time during pregnancy, including before you know you’re pregnant, carries risk.

50
 Alcohol passes freely from mom’s blood to baby through the umbilical cord. Drinking during pregnancy
has shown to cause miscarriage, stillbirth, and a range of lifelong physical, behavioral, and intellectual
disabilities, including abnormal facial features, small head size, shorter-than-average height, low body
weight, poor coordination, hyperactive behavior, difficulty with attention, poor memory, difficulty in school
(especially with math), learning disabilities, speech and language delays, intellectual disability or low IQ,
poor reasoning and judgment skills, sleep and sucking problems as a baby, vision or hearing problems, and
problems with functioning of the heart, kidney, or bones.
An argument we frequently hear for drinking during pregnancy
Don’t want to be left is: “Well, back in the 50’s, women regularly drank and smoked
out when your friends during pregnancy and we all turned out fine.” That’s the
and family are enjoying opposite of evidence-based. They also smoked on airplanes
celebratory sips? during the 50’s and didn’t wear seatbelts. Will one glass of
wine during pregnancy really affect your baby? Probably not,
Try these tasty but do you want to take that risk?
mocktails instead! Don’t want to be left out when your friends and family are
enjoying celebratory sips? Try these tasty mocktails instead!

Kombucha
It’s not the miniscule amount of alcohol that is a concern with kombucha, it’s actually the fact that it
is unpasteurized.
Pasteurization is a process that uses heat to kill off harmful bacteria. Beverages like milk and juice must be
pasteurized to be safe for pregnant women and children to drink. Since this bubbly beverage is served raw
to preserve live friendly bacteria, there is also a risk of exposure to unfriendly pathogenic bacteria as well.

Raw Milk
Unpasteurized milk carries one of the highest risks of bacterial contamination. If you’re going to consume
dairy, only consume pasteurized products.

Cold-Pressed Juice
The problem here is the same as it is for kombucha: cold-pressed juice
is unpasteurized. It is also usually stored for 24 hours to three days and
during this time potential pathogens in the juice have time to multiply.
The levels of bacteria found in these juices are usually too low to
harm healthy adults but for pregnant women and babies with reduced
immunity, they’re a bad idea. You risk serious harm to your baby and
even death.
If you’re set on slurping down raw greens though, you can always
press your own juice at home. Just make sure to thoroughly clean your
machine, wash and scrub your produce, and drink your hip, healthy
beverage immediately after making it.

Herbal Tea
As mentioned above, the risks of many herbal teas like chamomile
seem low. But, we just don’t know. Due the fact that many herbs
haven’t been tested in pregnant women and may potentially contain
environmental pollutants, we recommend avoiding herbal tea.
51
 Caffeine
Unfortunately, the research on caffeine intake is conflicting. While many studies have shown that
caffeine doesn’t increase the risks of congenital malformations, miscarriage, or growth retardation,
others have found the opposite. A 2013 Cochrane
review of randomized controlled trials concluded that
Caffeine in common beverages:
there is insufficient evidence to confirm or refute the
Brewed-8oz: 95–165mg effectiveness of caffeine avoidance on birth weight or
Espresso-1oz: 47–64mg other pregnancy outcomes. Therefore, it’s prudent to
Latte-8oz: 63–126mg stick to the current recommendations from the American
Green tea-6oz: 40mg Pregnancy Association and other health care experts and
Green tea-6oz: 45mg limit caffeine intake to 200-300 mg/day, the amount in
about 1-2 cups of coffee.
If you just like the taste, a good alternative to regular
coffee is decaf coffee made using the “Swiss Water Process.” This extraction method is chemical-free
and produces beans that are 99.9% caffeine-free.
For many women, limiting caffeine isn’t hard in the beginning due to an increased aversion to foods and
beverages with pungent smells like coffee. Looking for a tasty non-caffeinated beverage to satisfy that
coffee craving? Try our Mocha Teaccino!

Consuming Allergens During Pregnancy

What we eat during pregnancy clearly has wide reaching effects—many that we’re just beginning to
understand. A common question is whether avoidance of the top allergens (peanuts, tree nuts, fish,
shellfish, dairy, eggs, soy, wheat) will affect a child’s susceptibility to allergies.
In the past, physicians recommended that pregnant women and children under 3 years old avoid peanuts
if they were at a high-risk of allergies. However, we now know that early exposure to allergens (between
4-6 months for babies) actually reduces the risk of developing an allergy. Whether or not exposure in
utero also affects allergy risk, however, is still unknown.
One study found that mothers with a peanut allergy who were exposed to a low-dose of peanuts during
pregnancy had babies with a lower rate of allergy. However, other studies found the opposite. Overall,
the majority of studies have shown that avoiding the top allergens during pregnancy does not impact a
child’s future allergen risk.
However, research has also shown that consuming fish during pregnancy is associated with a reduced risk
of allergic conditions such as eczema and asthma. This association may be driven by the omega-3 fatty
acid EPA, which has shown similar benefits in studies of supplementation during pregnancy. Therefore,
plant-based mamas may be able to reap the same benefits with algae oil supplementation.

The PBJ Bottom Line: At the moment, given the conflicting data, we do
not think it’s necessary for moms-to-be to change their diet in an effort
to reduce food allergies. Supplementation with omega-3 fatty acids,
however, may provide benefits for other allergic conditions.

52
 Plant-Based Pregnancy
Grocery List
Fruits and Vegetables Grains and Starches Legumes, Nuts & Seeds
□□ Apples □□ Whole-wheat bread, pitas, □□ Lentils
□□ Oranges pasta, and tortillas □□ Black beans
□□ Bananas □□ Whole-grain barley □□ Kidney beans
□□ Grapes □□ Whole-grain couscous □□ Navy beans
□□ Peaches □□ Buckwheat □□ Chickpeas
□□ Plums □□ Corn tortillas □□ Soybeans
□□ Pomegranate □□ Oats □□ Tofu
□□ Pineapple □□ Brown rice □□ Tempeh
□□ Pear □□ Quinoa □□ Soy milk
□□ Lemon □□ Amaranth □□ Almonds
□□ Lime □□ Millet □□ Cashews
□□ Tomato □□ Hulled farro □□ Peanuts
□□ Avocado □□ Popcorn □□ Pecans
□□ Spinach □□ Potatoes □□ Walnuts
□□ Kale □□ Sweet potatoes □□ Peanut butter
□□ Arugula □□ Peas □□ Almond butter
□□ Collard greens □□ Corn □□ Chia seeds
□□ Swiss chard □□ Seitan □□ Flax seeds
□□ Cauliflower □□ Hemp seeds
□□ Broccoli Condiments □□ Pumpkin seeds, aka “pepitas”
□□ Asparagus □□ Soy sauce □□ Sunflower seeds
□□ Mushrooms □□ Coconut aminos □□ Sesame seeds
□□ Onion □□ Veganaise □□ Tahini
□□ Butternut squash □□ Salsa

□□ Zucchini □□ Ketchup Spices/Roots/Herbs

□□ Pumpkin □□ Hummus □□ Garlic
□□ Eggplant □□ Dressing □□ Ginger

□□ Cucumber □□ Basil
□□ Carrots

53
Our Favorite Products
We know cooking isn’t everyone’s favorite thing—especially when you’re exhausted or feeling sick during
pregnancy. We get it. Even as dietitian food bloggers, we often default to easy, pre-made meals to save
time. While we’re big proponents of whole foods, it’s perfectly ok to include packaged food in your diet too,
especially when there are so many nutritious options available these days! Here are some of our go-tos:

• Food for Life (Ezekiel 4:9) • Engine 2 Ravioli

Sprouted English Muffins
• Engine 2 Pizza Crust
• Alvarado Street Sprouted
Hamburger Buns
• Alvarado Street Sprouted
Sesame Seed Bagels
• Alvarado Street California Bread
• Nature’s Path Freezer Waffles
• One Degree Organics Sprouted Oat O’s
• Veggie Burgers (Dr. Praegers, Engine 2,
Amy’s, Field Roast, Hilary’s)
• Sweet Earth Veggie Burritos
• Sweet Earth Veggie Lover’s Pizza
• Amy’s Frozen Bowls
• Kite Hill Ravioli
• Lightlife Fakin’ Bacon Tempeh Strips
• Field Roast Apple Sage Sausage
• Daiya Dairy-Free Shreds
• Kite Hill Chive Cream Cheese
• Califia Farms Unsweetened
Almond Coconut Creamer
• So Delicious Unsweetened
Vanilla Coconut Yogurt
• Pacific Foods Roasted Red Pepper
and Tomato Soup
• Primal Foods Greek and Sesame Dressings
• Follow Your Heart Veganaise
• Sir Kensington’s Fabanaise

54
 CHAPTER 3

Pregnancy Symptoms
Dealing with Pregnancy Symptoms without Drugs
While pregnancy is mostly a wonderful, beautiful experience, for many women it’s also filled with numerous
unpleasant side effects. From splitting headaches (hello, caffeine withdrawals) to 24/7 queasiness to
surprise skin issues, sometimes it feels like one problem crops up after another. It sucks. Between the
two of us, we experienced just about every symptom in the book.
Although not every problem can be alleviated without drugs, there are some evidence-based dietary
and lifestyle interventions that can help. You need to be cautious though. There is a ton of unsupported
advice online about herbal supplements and alternative treatments that are not tested by science—and
pregnancy is not the time to perform experiments on yourself. Don’t worry though. We’ve done the
research for you, and we got your (adult acne-covered) back!

55
 Nausea and Vomiting
Whoever coined the term “morning sickness” must not have been pregnant because, as most pregnant
women know, prenatal nausea is not confined to early morning hours. We fondly refer to first trimester
queasiness as 24/7 sickness because it lasts ALL DAY LONG. For the first few months of our pregnancies,
all we wanted to eat were bagels and cream cheese (thank goodness for Kite Hill). Even a whiff of coffee
caused our stomachs to do somersaults.
About 70% of women experience nausea and vomiting during the first
6 to 12 weeks of pregnancy. And although feeling like you’re going
to ralph non-stop is no fun, it’s actually a good sign. Studies have
shown that nausea and vomiting in the first trimester is associated
with a decreased risk of miscarriage, preterm delivery, low birth weight,
stillbirth, and fetal and perinatal mortality. Those queasy symptoms are
believed to be caused by rising levels of human chorionic gonadotropin
(hCG) or oestrogens and are typically increased in pregnancies with
higher levels of hCG like multiple births.
Research suggests that nausea and vomiting during pregnancy serves a
beneficial function by expelling foods that may contain harmful toxins
and microorganisms as well as by triggering aversions to such foods.
Not surprisingly, the most common adverse foods tend to be meat and
animal products, which are at higher risk of bacterial contamination. Yet
another advantage to being a predominantly plant-based mama!
If your symptoms are severe, talk to your OB about it. You may have a condition known as hyperemesis
gravidarum, which can lead to dehydration and require hospitalization. If you’ve got a textbook case of
typical pregnancy nausea though, there are foods, beverages, and behaviors that can reduce the frequency
and strength of your symptoms.

Dealing with Nausea & Vomiting

1. Small, frequent meals. Both hunger and over fullness can increase feelings of nausea. Try
to eat 5-6 times a day. We like to keep easy, healthy snacks like dried fruit or nuts on hand at all times.
2. Cold foods. Warm foods may increase nausea. Try making a small smoothie or acai bowl when you’re
having trouble keeping food down.
3. Ginger. Ginger has shown to be a safe, effective food for reducing nausea symptoms. Reap the
benefits by adding it to smoothies and stir-fries, or chewing on raw ginger. You can also make ginger
tea by boiling ginger root with water. Many pregnancy supplements also contain ginger, but may
contain other questionable additives as well. Make sure to talk to your doctor before taking any new
products.
4. Vitamin B6. Studies show that women who take prenatal vitamins have a lower incidence of
nausea and vomiting. One reason may be because of the role that vitamins play in prenatal health.
Specifically, studies have shown that 40-75 mg of vitamin B6 supplementation may help reduce
nausea symptoms.
5. Peppermint. Mint flavor is commonly used to reduce nausea in a variety of conditions. Studies have
shown that in normal, moderate doses, such as consuming it in tea or chewing gum, peppermint is a
safe and effective remedy for nausea.

56
 Constipation, Bloating, and Gas
During pregnancy, the increase in the hormone progesterone relaxes smooth muscle and slows digestion,
resulting in increased constipation, gas and bloating. Often, prenatal vitamins and certain micronutrient
supplements like iron can compound the problem. Luckily, plant-based dieters are already at an advantage
here as whole plant foods are loaded with fiber, which helps improve digestion and prevent constipation.
Despite the increased consumption of plant foods typically associated with gastrointestinal issues (i.e. gas
and bloating), some research has shown that people eating vegetarian diets have lower rates of IBS.
Whitney has suffered from IBS for most of her life but saw a drastic improvement in her symptoms after
going plant-based about three years ago. She also didn’t experience an increase in constipation, bloating
or gas until the very last two weeks of her pregnancy.

If you’re suffering from any of these symptoms and a fiber-rich, plant-

based diet isn’t helping enough, here are a few other things to try:
1. Exercise. Moving your body during pregnancy is not only great for the health of you and your babe, it
also helps move things along! Check out our Exercise Section for some safe activities to try.
2. Avoid artificial sweeteners. As discussed in our Eat This, Not That section, artificial sweeteners
aren’t great for pregnancy (or anyone) due to their disruption of the microbiome. They can also cause
gas. Non-nutritive sweeteners that end in “ol,” like xylitol, can pull water into the digestive track,
causing gas, bloating, and diarrhea.
3. Drink up! Fluid helps assist in digestion, preventing constipation. Pregnant women
need about 13 cups of fluid a day.

Heartburn
Another unfortunate side effect of pregnancy is heartburn or gastroesophageal reflux disease (GERD).
These conditions may occur in the first trimester due to an increase in the hormone progesterone. Higher
levels of progesterone relax the esophageal sphincter, which normally prevents food from regurgitating up
after it has entered the stomach. We’re sorry for painting that unsightly picture in your mind—feel free to
go back to the nausea section if you need some relief.
Although you’ll likely get a break from heartburn in the second trimester, it’s unfortunately common to
experience it again in the third trimester. That’s because the size and weight of your growing midsection
puts pressure on the stomach, forcing stomach acid up, which causes the sphincter to have trouble staying
closed. You just can’t catch a break, right?
The standard treatment for GERD in non-pregnant patients is proton-pump inhibitors (PPIs). These widely
prescribed drugs are potent, long-lasting acid reducers. However, in recent years research has shown
potentially detrimental effects of PPI use including an increased risk of dementia, enteric infections, reduced
bone density, and cardiovascular events. While these concerns are associated with long-term use of the
drugs, patients who are prescribed them often end up staying on them despite a need to. If you can avoid
going on PPIs for pregnancy-related GERD, we highly recommend that you do.
Most people can control their heartburn-related symptoms with a few lifestyle modifications.

57

Dealing with Heartburn
1. Eat smaller, more frequent meals.
2. Avoid high-fat, greasy food. Too much fat can
cause digestion to slow down even more than it already
is during pregnancy, adding to gastric pressure.
3. Avoid foods like tomatoes, pepper, coffee,
chocolate, citrus, mint, and spicy foods, which may
irritate the esophagus, cause increased acid production,
or reduce esophageal sphincter pressure.
4. Avoid tight fitting clothes, which can put pressure
on your belly.
5. Avoid eating 3 hours before bedtime.
6. Raise the head of your bed 6-8 inches for sleeping.
*Watch out for “natural” antacid supplements, which may contain
herbs that are contraindicated for pregnancy. Do not use antacids
that have sodium bicarbonate (such as baking soda), because
they can cause fluid buildup. Also, do not use antacids that have
magnesium trisilicate because they may not be safe for your baby.
Whitney has suffered from GERD since she
was 13 years old. When she learned about
the complications of PPIs a few years ago
(after being on them for over a decade) she
attempted to wean herself off. She was just
at the point where she no longer needed
PPIs when she got pregnant and her GERD
came back with a vengeance.
Whitney tried the lifestyle modifications we
suggest to the left, but unfortunately they
weren’t enough. She ended up taking
another acid-reducer, Zantac, which is
an H2 antagonist. Drugs in this class are
considered less powerful than PPIs. As
of now, they have not been associated
with the same side effects as PPIs and are
considered safe for pregnancy. Luckily, after
she gave birth, her issues went away again
and she’s been able to stay off GERD meds
all together!

Headaches
During the first trimester your body produces a surge of hormones. Combined with increased blood
volume, this can lead to frequent headaches. Headaches are one of the most common symptoms of
pregnancy. Additionally, many habitual caffeine consumers stop or cut back on their daily habit due to
nausea, which can also cause a lot of pain initially.
Talk to your doctor if your headaches are severe or occurring frequently in the third trimester as this may
be a sign of preeclampsia (pregnancy-related high blood pressure).

Dealing with Headaches

1. Stay hydrated.
2. Get rest and sleep. Lack of sleep and increased stress
can both contribute to headaches. Try meditation or yoga,
as discussed in our Exercise Section. Having trouble getting
comfortable at night? Try a pregnancy pillow—they work
wonders!
3. Maintain good posture. Muscle tension from carrying
around extra weight can cause headaches.
4. Eat small, frequent meals. Low blood sugar can cause
headaches.
5. For tension headaches, apply a cold compress to the
base of your neck. For sinus headaches, apply a warm
compress around your eyes and nose.

58
 Breakouts
I’ve got zits where?! Bump-related acne—or if you’re really lucky, “bacne”—is another fun side effect
of pregnancy. It’s caused by, surprise surprise, our pesky friend progesterone. Ok, she’s not that bad.
Progesterone prepares the uterus for baby—but she also stimulates the body’s oil glands.
Acne can appear at any time during pregnancy and may come and go. Most treatments and topical
medications are contraindicated (advised against) during pregnancy, so your best bet is just to wait it out.
Acne often goes away postpartum.
While there are no solid links between diet and acne,
some studies suggest that dairy and refined sugar
may exacerbate acne due to their ability to increase
production of insulin and testosterone, which
increases sebum (aka oil) production.

Gestational Diabetes
From talking to other mamas we know that there is a lot
of confusion about carbohydrate consumption during
pregnancy—especially due to the fear of developing
Gestational Diabetes (GDM). So let’s address some
of the concerns here.
GDM is a carbohydrate intolerance that begins or
is first recognized during pregnancy. It’s usually
characterized by hyperglycemia (high blood sugar)
and can be scary because a diagnosis is associated
with a host of complications for the fetus and newborn,
including: macrosomia, birth trauma, hyperbilirubinemia,
hypoglycemia, respiratory distress syndrome, and
childhood obesity.
The incidence of GDM is on the rise. It currently
affects approximately 7% of all pregnancies and
that number continues to rise. According to the
American Diabetes Association (ADA), the ongoing obesity epidemic has led to more type 2 diabetes
diagnoses in general and an increase in the number of pregnant women with undiagnosed type 2
diabetes. So what does this mean for the plant-based mama?
For the predominantly plant-based mama, the risk of GDM might actually be much less than their omnivore
counterparts. A high intake of fiber during pregnancy seems to be particularly beneficial in preventing
GDM and a plant-based diet is naturally very
An increased increment of high in this nutrient. Maternal diets that are low
in fiber and high in glycemic load (hello, standard
10 grams/day in total fiber American diet) are associated with an increased
intake was found to be associated risk of GDM. In the Nurses’ Health Study II, an
with a 26% reduced risk of increased increment of 10 grams/day in total
gestational diabetes. fiber intake was found to be associated with a

59
26% reduced risk of GDM while an increment of 5 grams/day in cereals or fruit fiber was associated with
a 23% or 26% reduction in gestational diabetes, respectively.
To further the point, another randomized
controlled clinical trial enrolled 52 women Guidelines for Managing Blood Sugar
diagnosed with GDM; participants were • Maintain sufficient carbohydrate intake ~175-250 g/day.
randomly assigned to consume either
a control diet or the DASH (Dietary • Distribute carbohydrates throughout the day. Eat about the
same amount of carbs at each meal.
Approaches to Stop Hypertension) diet
for 4 weeks. While the DASH diet isn’t • Aim to consume complex carbohydrates (whole grains,
fruit, vegetables, legumes) versus “simple” or refined
vegan, it is high in fruits, vegetables, carbohydrates (sugar, white flour/rice, processed foods), which
whole grains, and low-fat dairy products, may help limit hyperglycemia after a meal.
with low amounts of saturated fats,
cholesterol, and refined grains, and a
total of 2.4 g sodium/day. Women who followed the DASH diet were less likely to have a cesarean
delivery (46.2% vs. 80.8% of the control group) or start insulin therapy after intervention (23% vs. 73%
of the control group).
Additionally, despite a common belief that a low-carb diet is the best course of action for treating GDM
or Type II Diabetes, research has shown that a high carbohydrate, low-fat diet is more effective in
controlling blood sugar levels.
If, despite following a plant-based diet, you do develop GDM, please seek guidance from an experienced
Registered Dietitian Nutritionist who specializes in plant-based, prenatal medical nutrition therapy.

Herbs to Avoid During Pregnancy*

A quick Google search will turn up many many forums and websites providing alternative remedies to
common pregnancy issues. At best, many are ineffective. At worst, they are flat out hazardous to the
health of your baby. As with most substances, the dose makes the poison. A little bit of any of these
herbs isn’t likely to cause an issue, but taking large doses of them may.

Just to be safe, here’s a list of a few herbs we recommend that you avoid:
• Licorice – studies show may cause preterm birth
• Aloe Vera – ok for topical use but not for consumption
• Chamomile – associated with a higher incidence of miscarriage and preterm labor
• F
enugreek – may have a hypoglycemic effect and/or stimulatory effect on oxytocin secretion resulting
in uterine contraction

*This is not an exhaustive list. If you have questions about the safety of specific herbs, talk to your
OBGYN or seek guidance from an experienced Registered Dietitian Nutritionist who specializes in
prenatal medical nutrition therapy.

60
 CHAPTER 4

Exercise During Pregnancy

61
There is almost as much misinformation about pregnancy and exercise as there is about
pregnancy and diet. Therefore, we knew our guide had to include a comprehensive section on exercise.
Movement is near and dear to our hearts. In addition to being Registered Dietitians, we’re also Certified
Personal Trainers (CPTs). Additionally, Alex is a Registered Yoga Teacher (RYT) and group fitness instructor
and has been teaching fitness in some capacity since 2004. She also holds a Masters degree in exercise
physiology. Letters aren’t everything, but we feel that these additional credentials allow us to speak in-
depth on this subject.

Benefits of Exercise
It’s no surprise that the benefits of exercise for pregnant women are almost the same for non-pregnant
women. We won’t go into all of the benefits of prenatal fitness, but here are just a few to excite you:
improved digestion and elimination, improved energy and endurance, more restful sleep, improved
circulation, and possibly less intervention at birth (though the research is mixed).
It needs to be said that exercise alone does not ensure a complication-free labor and delivery. However,
an active life prior to and during pregnancy enhances the strength and endurance needed to perform
what will likely be the most strenuous activity of your life while also contributing to a quicker recovery.
A 2002 study showed that 50% of women who participated in regular weight-bearing exercise
experienced a 35% decreased need for pain relief medication, a 55% decreased need for episiotomy
(surgical cut to the vagina during labor), a 75% decrease in cesarean birth, and a 33% decrease in length
of labor—plus, lower maternal exhaustion. The reduced need for an episiotomy is reason enough for us.
And it’s just another example of how exercise not only helps in pregnancy, but labor and delivery as well.

Medical Clearance
We recommend that all women get medical clearance from their doctor for perinatal fitness, even if you’ve
been active before pregnancy. There are some contraindications (conditions that would preclude you from
exercising during pregnancy) and your physician will know your
health history best.
We’ve included some of the relative and absolute contraindications
below for reference from The American College of Obstetricians
and Gynecologists. This is not an exhaustive list.
Relative Contraindications: severe anemia, unevaluated maternal
cardiac arrhythmia, chronic bronchitis, poorly controlled type 1
diabetes, hyperthyroidism and hypothyroidism, heavy smoker,
history of extremely sedentary lifestyle, extreme underweight
status (BMI <12), extreme morbid obesity, and intrauterine
growth restriction in current pregnancy.
Absolute Contraindications: Incompetent cervix, multiple
gestations at risk for premature labor, persistent second or
third trimester bleeding, hemodynamically significant heart
disease, restrictive lung disease, placenta previa after 26 weeks
gestation, premature labor during current pregnancy, ruptured
membranes, and pregnancy induced hypertension.
62
 Special Exercise Considerations
Pregnancy is a magical time and some of your body changes mean different things when it comes to
exercise. Personally, we love knowing the why behind some of the prenatal exercise recommendations,
so we’ve included some of those beautiful changes that are happening in your body below as they
relate to exercise.

Hormonal Changes
The hormones relaxin, estrogen, progesterone, and elastin all increase during pregnancy and can cause
softening of cartilage and relaxation of ligaments. This means you should take special consideration with
certain stretches. Your joints are more relaxed then they were before pregnancy. We recommend avoiding
stretching to maximum resistance and taking care when performing exercises that require extreme bending
of the knees, like forward lunges and deep squats, as these exercises can stress already relaxed ligaments.
Your pelvic joints soften and widen throughout the entire pregnancy, but especially in the third trimester.
This causes an unstable pelvis and changing gait so be careful with balancing exercises, especially as your
pregnancy progresses. The separation of the symphysis pubis and sacroiliac joints may also cause pain and
difficulty walking in the third trimester (or waddling like a duck).

Cardiorespiratory Changes
A pregnant woman’s blood volume increases by ~30-50% which increases demand on the cardiovascular
system. Curious why you feel so tired? Now you know!
Increased progesterone also causes vasodilation (widening of the blood vessels) to maintain normal arterial
pressure. That’s a fancy way of saying that you might find yourself feeling dizzy in certain positions (like
lying down) or when when you stand up after sitting or lying. Exercises that have you change posture
quickly, like burpees or sun salutations, may make you feel dizzy and lightheaded. If you ever feel this way
either take your time going through such exercises or avoid them all together.

Carpal Tunnel Syndrome

Water retention in pregnancy causes swelling in the ankles and wrists, which can in turn cause joint
mobility issues. This swelling also compresses the nerves running through the carpal tunnel in the wrist.
So you might experience symptoms during pregnancy even if you didn’t have any issues beforehand. Alex
had such bad carpal tunnel during the last few weeks of her pregnancy that she could barely type on the
computer. If you find yourself in a similar situation take breaks, especially when typing, and consider doing
exercises like push ups or planks on your forearms or fists instead of your hands to reduce excess bending.
You can also use the wall for pushups as that will significantly reduce the pressure to your wrists compared
to being on a mat. Thankfully, the swelling typically goes away soon after delivery.

Avoid stretching to maximum resistance to

prevent injury.
63
Supine Hypotensive Syndrome—Or—Can I Lie on My Back?
Supine is just a fancy term for lying on your back, which may cause problems from about 20 weeks on. The
enlarging uterus may compress your inferior vena cava (the main vein to your lower body) when you lay on your
back, reducing blood return to the heart and decreasing cardiac output. Lying on your back too long or doing
exercises on your back may make you feel dizzy, lightheaded, nauseous, or flushed. Please know that you will
feel this way before blood flow to the placenta is critically decreased. So if you do notice symptoms just roll to
your side until they decrease.
This is why it is often recommended for pregnant women
beyond 20 weeks to avoid sleeping or performing exercises
on their back. The general recommendation is to refrain
from lying on your back for longer than 3-4 minutes at a
time before 20 weeks and no exercise on your back after
20 weeks. You may also want to avoid standing for long
periods of time without moving as it can become more
difficult for blood to circulate.
However, not all women experience supine hypotensive
syndrome. One study found that only 8% of women
experience it. If you are able to lie on your back without any issue, then this condition may not be something
you need to worry about. However, if you do experience dizziness, sweating, nausea, or an increased heart rate,
then you’ll want to avoid lying on your back.

Diastasis Recti
Your recti muscles run from the sternum all the way down to the groin. Fitness instructors who don’t
completely understand anatomy like to say that we have both upper and lower abs. But that’s not true.
The ab muscles that make up a “six” pack are one muscle—the abdominal rectus. You’ve also got interior
and exterior obliques and the transverse abdominals, which is useful for pooping and barfing. Those are all
affected by pregnancy but none so much as the recti muscles.
These muscles are united by a linear, central seam of connective and fibrous tissue called the linea alba. As you
might have already guessed, abdominal muscles and this seam both stretch to accommodate the growing fetus.
Your abdominals are responsible for some pretty cool features during pregnancy and hormonal shifts allow
the central seam to soften and stretch. These muscles also maintain intra-abdominal pressure under stress
from the growing uterus and prevent straining.
Unfortunately, sometimes the seam actually stretches too much as the uterus grows. This is called diastasis
recti. If it happens, it’s ok. Diastasis recti is fairly common and having more than one child makes this
condition more likely, especially if they’re close in age. You’re also more likely to get it if you’re over 35
when pregnant, or with multiples.
If you do have diastasis recti, the best thing you can do is avoid straining as it can make matters worse.
Constipation and lifting heavy objects (including other kids) can strain that connective tissue and make
things worse. When it comes to exercise, crunches, sit-ups, planks, push ups, and exercises from your
hands and knees should be done with care as they can make abdominal separation worse.
It’s a good idea to talk to a trainer who is well versed in diastasis recti and your doctor about exercises you
can do post-pregnancy to help heal. You may also be able to get a referral to a physical therapist who can
recommend safe and appropriate exercises for your needs.
64
Round Ligament Syndrome
Oh man, if there’s one thing that Alex disliked most about pregnancy it was round ligament pain. Her hips
would hurt so badly some nights that she would literally cry in pain. Sigh, another bodily change that can
affect exercise.
Round ligaments run diagonally down from the hip bone to the pelvis, essentially helping to support the
expanding uterus. You may notice a gradual stretching of these ligaments or they might come as quick,
sharp pangs. It may also take a few days for the ligaments to stretch sufficiently and the dull, pulling
sensation to subside.
There’s not too much you can do if you do experience pain, though gentle massaging of the area where the
pulling occurs can help. You may also want to reduce forward bending motions or any exercise that forces
you to bend at the hip joint as those may increase the sensation.

Hydration
There’s science behind why you feel so damn hot all of the time—pregnant women are not as efficient as
non-pregnant women at exchanging heat. You store more fat, which insulates and therefore decreases heat
loss. Additionally, your core temperature and metabolic rate increase during pregnancy, which can also
make you feel warmer.

65
 Before we get into hot exercise classes, let’s chat a little about physiology. Any sustained vigorous activity
longer than 20 minutes increases core body temperature. With the increase in both blood volume and
metabolic rate, pregnant women are more likely to become overheated than non-pregnant women. You’ll
also notice that you sweat more and sooner than when you weren’t pregnant. This is your body’s attempt
to try to lower your core temperature.
The fetus cannot dissipate heat as quickly as mama can and must wait for a temperature gradient to
occur—more on that below in the hot exercise section.
Because of all of these factors, pregnant women are more likely to become dehydrated, especially during
exercise and especially during exercise done in the heat. Make sure you are drinking plenty of fluids before,
during, and after exercise. Dehydration in and of itself can increase core temperature to dangerous levels
and has been known to precipitate early labor.
We know it’s already really annoying to have to pee every 5 minutes, but dehydration can be a serious risk.
Keep those fluids going!

Hot Exercise
Don’t mind us while we hop on our soap box. This is a topic that we feel very strongly about, especially as
we often see the opposite message in the prenatal fitness community. Alex was even told during her yoga
teacher training that doing hot yoga while pregnant was totally fine as long as the woman felt good
That is incorrect and, more importantly, a potentially
The most vulnerable time dangerous message to send. Here’s why:
period is the first month Any activities that raise your core body temperature,
after conception when the known as hyperthermia, are advised against during
pregnancy. This includes saunas, hot tubs, and yes, hot
neural tube is forming. exercise and hot yoga classes. Fevers above 102 degrees
can also cause hyperthermia.
While hyperthermia can be a danger in all stages of pregnancy, the most vulnerable time period is the
first month after conception when the neural tube is forming. (This is also the most important time to
ensure you are getting enough folate!)
Studies show that women who experience hyperthermia from any cause during the first trimester
of their pregnancy have double the risk of neural tube defects. Another study showed that pregnant
women who used a hot tub for any length of time more than once during their first trimester had a 50%
increased risk of birth defects.
The temperature in a hot yoga class usually ranges from 95-104 degrees, which is comparable to the heat in
a Jacuzzi or sauna and is definitely capable of producing hyperthermia. Therefore, hot yoga or other heated
classes should be a no-no for mommies to be.
It’s not just hot yoga though; if you are running a fever or if the environment is too hot or humid then
exercise is also not recommended. Again, this is because the normal factors that allow you to dissipate
heat are compromised for you and are very limited for baby.

66
Low Blood Sugar
During exercise, the body prefers to use carbohydrates (glucose) as it’s main fuel source. Compared to
fat or protein, carbohydrates are much easier to metabolize and don’t have to be adapted for utilization.
The body needs even more glucose to fuel exercise during pregnancy.
This means that you may need to eat before exercise
sessions even if you didn’t before you became pregnant. If you notice any funky
It also might mean that you now feel dizzy/lightheaded things happening during
more often during exercise, which is a sign of low blood
glucose levels.
or after exercise,
make sure you discuss it
In all individuals, the hormone norepinephrine increases
with your care team.
signficianctly with exercise, increasing free fatty acids and
glucose in the bloodstream to provide your muscle cells
with the energy needed for physical activity. However, norepinephrine can also increase the frequency
and amplitude of uterine contractions and may precipitate premature labor in susceptible women.
In most women, exercise during pregnancy is beneficial but because of all of these bodily changes, we
recommend getting cleared by your doctor first. If you notice any funky things happening during or after
exercise, make sure you discuss it with your care team.

Strenuous Exercise
Before we conclude, we want to briefly chat about strenous exercise recommendations during pregnancy.
There isn’t a lot of good research on strenuous exercise, probably because it’s a hard topic to study in a
large, controlled trial. After all, we can’t exactly ask moms to push themselves to dangerous limits in the
name of science.
However, in a small study that evaluated fetal well-being after strenuous exercise between 23-29 weeks
gestation in Olympic-level athletes, two of the six athletes' babies had fetal bradycardia (slower than
normal heart rate) when mom’s heart rate exceeded 90% of maximum. In these same women, overall blood
flow to the uterus decreased to less than 50% compared to when they started exercising. Once these
women stopped exercising, their babies recovered quickly with no signs of sustained bradycardia in the
initial 10 minutes. The overall conclusion by the authors was that fetal well-being may be compromised
when exercise intensity reaches or exceeds 90% of maximum maternal heart rate and that uterine artery
blood flow can be reduced to 25-60% during intense exercise. This was a very small study so it’s hard to
create general guidelines from it, but the findings are still important.
We know that there are stories of moms continuing to push themselves to their physical
limits during pregnancy but we think there’s enough evidence (even limited) to recommend
avoiding high levels of exertion during pregnancy.

67
 Exercises to Avoid by Activity
The best guideline for safe exercise during pregnancy is to simply stick with the types of exercises you
did before pregnancy, but scale back your exertion a bit. If you’re a runner that may mean taking your
speed down a few notches. If you like to lift, consider dropping the weight down as necessary.
However, there are certain exercises that are always off-limits during pregnancy. When we were
pregnant we found ourselves frequently Googling various moves to see if they were ok. If you’ve done
the same you know it’s a wild goose chase. One website will say an exercise is safe, another will tell
you to avoid it. It’s frustrating. So we scoured the literature and consulted our favorite prenatal and
postpartum exercise experts (and fellow mamas), Amy and Krystle of Expecting and Empowered, to
compile a list of the top exercise moves to avoid and what you can do instead!
Hopefully, this overview will help at your next yoga or Pilates class when your male instructor knows as
much about prenatal exercise as he does about periods.

Exercises to Avoid
Core Work
Crunches. After the second trimester you are not supposed to lay on your back for an extended
period of time, as this may create a decrease in blood supply to your baby. You also don't want to
compress your baby's space.
Modification:
Quadruped TA Contraction. Start on all fours, and gently release your abdominal muscles, letting
your belly relax toward the floor. Then, tighten your muscles and pull your tailbone up and in
towards your belt line. Zip your abdominals tight like you are putting on a pair of tight pants.
As you do this make sure not to hold your breath and exhale as you draw in your abdominals.

68
 Plank. This exercise is contraindicated at 24 weeks and beyond if there is “coning.” Coning is when the
abdominals have an “alien” appearance or look like a triangle. When coning occurs, the deep abdominals
are not being activated. In such circumstances, plank may create excessive pressure on the rectus
abdominis leaving you exposed to diastasis recti (DR).
Modification:
Quadruped TA Contraction.

Russian Twists. Twisting motions can place pressure on the obliques attached to the outside of the
abdominal muscles. When the obliques become too tense or tight they can pull our rectus abdominal
muscle apart, leading to DR.
Modification:
Resistance Band Chops. Anchor a resistance band in the top of a doorway. Start in an upright
position parallel to the door, holding both ends of the resistance band in hands. Pull the band
down and across your body in a diagonal movement, rotating your trunk. Slowly return to
starting position. Switch sides. Make sure to keep your back straight. Make sure to bend the
knee that is closest to the door. Do not crunch forward as you rotate through the trunk.
Yoga
Revolved Side Angle (and most other twisting poses). Twisting poses
compress the belly. Either modify with another pose or don’t twist as far.
Modification:
Instead of doing Revolved Side Angle, you can perform a
regular side angle pose. Rest your bottom arm on your knee for
support, instead of bringing the palm all the way to the ground.
This will also help you open up the chest more.
Bow Pose (and any other poses with your belly side down). After your
first trimester it’s best to avoid lying face down. That makes any poses on
your stomach a no-no. When your class is doing bow pose or other belly-
down series it’s natural to not know what to do—but you have options!
Modification:
Camel pose is a great alternative that allows you to get in a
heart-opening stretch and work the back. Place your hands on
your lower back/butt for support.
Forward Fold (and any folding over the body that compresses baby’s space).
Modification:
Wide leg forward fold. Simply spread your legs in seated or standing forward fold to make
space for your belly. Only come down as far as you feel comfortable. If you have round ligament
pain then you may not want to bend down too far. In that case, you can do a wide-legged bend
with your palms on a wall, gently pressing into the wall for support as you bend forward.
Chaturanga to Upward Facing Dog/Cobra. Once your belly has grown, it will be difficult to transition
through chaturanga and poses like cobra that require you to lie on your belly (which, again, is off limits).
Modification:
Go straight from plank pose to downward facing dog or add a child’s pose in between.
69
 Headstands. Surprisingly, inversions are actually safe during pregnancy if they were part of your
practice before pregnancy. Some instructors will advise you to avoid them during the first trimester,
however, this is simply a precaution during this uncertain time. There’s no research we are aware of to
suggest that inversions are unsafe when performed properly anytime during pregnancy.

Pilates
Crunches. After the first trimester, you want to avoid exercises that require you to crunch/compress
your abdominal cavity.
Modification:
Toe Taps. Sit, leaning back, with your forearms resting on the ground behind you. Raise legs to
table top and alternate dropping one leg, then the other. Think of stabilizing the abdominals.
Swimmer. Any exercise that has you lying flat on your stomach isn’t a great idea after the first trimester
or as soon as you have a bump.
Modification:
Kneeling Swimmer. This modification will engage the abs and work the thighs without putting
unnecessary pressure on the belly. The move also helps with posture and alignment.

Strength/Circuit Training
Lunges. It is recommended that mamas avoid deep lunges starting
around 24 weeks as they can create a shear force on the pelvis and
leave moms with sacroiliac (low back) pain, pubic bone pain, and sciatica.
Modification:
One-sided Weighted Squats. Squat putting weight at shoulder
height on one side, bending at your knees and hips. At the
bottom of the movement your knees should be close to a 90
degree angle. Straighten your legs and squeeze your butt at the
top of the movement.
Speedskater Squat. Start standing feet shoulder width apart,
with a dumbbell in each hand. Shift your weight to one leg,
reaching back leg behind front leg. Both of your knees will bend,
with the front knee bending to almost 90 degrees. Draw your
chest forward, keeping shoulders over your front leg. Swiftly
move back and forth to complete repetitions. Do this exercise slow and controlled and do not
jump.
Jumping. Excessive hopping or jumping is contraindicated at 20 weeks and after. The weight and
pressure of the baby places pressure on the pelvic floor. Jumping can put excessive pressure on the
pelvic floor that is difficult to control.
Modification:
Opt for lower intensity movements that keep your feet stable on the ground.

70
 Any movement that makes you hold your breath. Holding your breath creates pressure that can
expose you to diastasis recti, umbilical hernias, and pelvic organ prolapse.
Modification:
Remember the phrase “blow before you go” during any heavy lifting or difficult movements
when you naturally want to hold your breath. Exhale (blow) as if you are blowing out birthday
candles during the difficult component of the exercise to remember to keep breathing and
release air/pressure during the exercise.
Any exercise that could result in trauma to your belly—e.g. kettlebell swings or powerlifting should
be avoided.

Cardio
Running. During pregnancy, the impact from running also puts pressure on the pelvic floor and requires
a large amount of core, back, and hip strength. Mamas should take caution with how much and how far
they are running during pregnancy. Our suggestion is to run until it is still comfortable and stop once
it becomes uncomfortable (usually between 20-27 weeks).
Modification:
Walking, treadmill incline workouts, swimming, elliptical, rowing machine, stationary bike, or low
to moderate impact aerobics.
Stair Stepper. It is recommended that you avoid the stair stepper if you have pubic symphysis or lower
back pain.
Modification
Walking, treadmill incline workouts, swimming, elliptical, rowing machine, stationary bike, or low
to moderate impact aerobics.
140 BPM. Years ago, some experts recommended a heart rate of no more than 140 beats per minute
when exercising during pregnancy. Today, however, heart rate limits are not the gold standard. Instead,
the talk test is used as a guideline during cardio.
Talk Test: You should be able to carry on a conversation when exercising while pregnant,
meaning that you are able to speak a couple of sentences without gasping for air while you are
performing cardio. Your level of activity should be moderate to vigorous but you should still be
able to speak.

If you’re looking for more guidance on exercise during pregnancy or postpartum, be sure to grab
a copy of the Expecting and Empowered Pregnancy Guide and Postpartum Guide from our friends
Amy and Krystle!

71
 CHAPTER 5

Lifestyle
Sleep
Whitney vividly remembers during her pregnancy frequently waking up with a jolt, glancing at the clock,
and realizing it was only 3:30 am. Despite having no problem going to sleep most nights (and eventually
finding a way to get comfortable with her enormous belly), for some reason she would wake up incredibly
early with her mind racing. Some days when she was unable to get back to sleep she’d just begin her
day—and end up crashing at about 4 pm that afternoon.
Pregnancy seriously messes with your sleep cycles. Studies show that about ¾ of women experience
poor sleep quality during pregnancy due to things like frequent nighttime urination (about three times
per night during the third trimester for us) and inability to find a comfortable sleep position.
And it’s not just women. Studies have shown that dads-to-be are frequently affected by insomnia and
insufficient sleep as well.
You can say it just comes with the territory, but loss of sleep isn’t something you should just take lying down.

72
 Studies show that sleep disorders in adults are
associated with risk of cardiovascular disease,
hypertension, glucose dysregulation, depression,
and anxiety disorders.
While some degree of sleep disturbance is normal,
very poor sleep requires intervention. In pregnant
women, serious sleep disturbances have been
associated with increased miscarriages and lower
birth weights.

If you’re struggling with sleep, here are a few tips that may help:
• Invest in a pregnancy pillow. These squishy, U-shaped monstrosities will become your best friend during
pregnancy (much to the chagrin of your significant other). They help support proper sleep positioning on your
side and make you feel like you’re getting a bear hug from a cloud. No pregnancy pillow? Try one of your regular
pillows between your knees to help support your pelvis, and/or a small pillow underneath your belly.
• Remove all light from your bedroom. Both natural and electronic sources of light interfere with sleep.
Consider getting black out shades, wearing an eye mask, turning on a white noise machine (trust us on this
one) and banish all electronic devices from the bedroom. Yes, that means leaving your phone outside of the
bedroom.
• Get ear plugs. If you’re a light sleeper like Whitney, ear plugs work wonders. No more waking up every
time your dog trots into the room or your husband snores in his sleep (sorry, honey).
• Decrease your liquid intake during the hour before bed. Yes, hydration is incredibly important
for pregnancy, but getting up to pee multiple times a night will wreak havoc on your sleep. Get your
hydration in throughout the day and early evening and keep late night chugging to a minimum.
• Manage your stress. If non-stop worrying and planning is keeping you awake, seek ways to reduce your
anxiety and stress such as through exercise or meditation.

Stress Management
Like sleep, stress management is crucial for overall health in all adults, but especially during pregnancy.
Research has shown that maternal anxiety and elevated cortisol levels have been associated with
respiratory and digestive illnesses in children.
Studies have also shown linear relationships between stress and preterm birth, low birth weight, and
infant abnormalities. That means the more stress a mom-to-be experiences, the more likely she is to
experience prenatal complications.
While some stressors are unavoidable—work demands or unexpected family/life events just happen—
many are under your control.* How you mentally respond to stressful situations plays a major role in the
body’s physiological response. Studies show that activities such as exercise, meditation, mindfulness
practices, and self-care can help with managing stress.

*If you feel your symptoms of stress, anxiety, or depression are severe, be sure to get help from a licensed therapist as soon as possible.

73
If you’re struggling with stress management, here are
some tips to help you get it under control:
• Get your blood pumping. Exercise releases hormones in the body that help to counteract the impact of
maternal stress. Check out our Exercise section for ideas!
• Try journaling. Writing down your hopes and fears about your pregnancy can help you identify your feelings
and reframe maladaptive thought patterns.
• Try meditation. Mindfulness-based practices like meditation have been shown to improve symptoms of
maternal/postpartum depression.
• Make time for self-care. Whether it’s as simple as taking time to curl up with a good book and a cup
of tea or getting a monthly massage, set aside time for yourself each week to focus on you—you may not
get as much of it once your little bundle of joy arrives!

Avoiding Toxins
We’re not Goop. We understand that life in
the 21st century comes with a fair exposure
to toxins. Telling you to avoid everything
would be a fool’s errand—even if you tried
to be “perfect” with everything, there are still
environmental pollutants in the air (and our
water) that are largely out of our control.
That being said, being pregnant makes you
(and your growing babe) more susceptible
to toxins, particularly endocrine disruptors
that may affect baby’s development. We’re
sharing this information with you not to
scare you, but to simply alert you to some
things that you may not have been aware
of. You can choose to do with it what you’d like. We recommend making small changes where possible,
but try not to stress too much about the things you cannot change.

BPA/BPS
Bisphenol A (BPA) is a nasty chemical. We’ve known for years that it causes adverse maternal and fetal
outcomes. And yet, it persists in our food supply. BPA has been found in the urine of 95% of US citizens
over the age of 6.
BPA is considered a “xenoestrogen”—a man-made chemical that mimics the effects of estrogen in our
bodies and results in endocrine system dysfunction.
BPA is used to manufacture plastic and is found in things like water bottles, food containers, the lining
of canned food, canned beverages (like soda or sparkling water) and thermal paper (receipts and plane
tickets). Exposure occurs when BPA leaches from containers holding food and beverages or rubs onto your
hands after holding paper with BPA coating.
Research has linked BPA exposure to low birthweight, preterm birth, developmental defects, and recurrent
miscarriage. Some researchers think it may even predispose babies to breast cancer later in life.

Graphic Adapted From: Cathey, 2017 74

Phthalates
Phthalates are another type of endocrine-disrupting compound used in liquid plasticizers. Like BPA, it is
detected in most of the population as it’s found in a wide range of products including plastics and beauty
products such as perfumes, skin toners, and nail polish. It’s one of the main ingredients we seek to avoid in
our beauty products, and we’ve listed our favorite phthalate-free items below in the Green Beauty section.
Phthalate exposure has been associated with fibroids and endometriosis, both conditions that affect
fertility. During pregnancy, phthalate exposure has been linked to preterm birth, developmental delays,
and behavioral issues in children. One study showed that phthalate exposure during the third trimester
was associated with poorer performance on mental and psychomotor development tests for male infants
at six months.
Another study showed that increased concentrations of phthalates in maternal urine samples were
associated with poorer performance on tests for aggression, conduct problems, and depression clinical
scales in their children at 4-9 years of age.

Parabens
Parabens are compounds commonly used as preservatives and antimicrobials in beauty, personal care items,
cosmetics, pharmaceuticals, and food. These chemicals are found in everything from lotion to deodorant
to toothpaste to shampoo.
Similar to phthalates and BPA, parabens are endocrine-disrupting compounds. Studies show they may
cause fertility problems and increase the risk of preterm birth and low birth weight.
While the FDA considers these compounds safe in limited amounts, many worry that cumulative exposure
caused by the wide range of products containing these chemicals may cause harm. Babies can be exposed
to parabens in utero and through breast milk. Five different parabens have been banned in Europe
(isopropylparaben, isobutylparaben, phenylparaben, benzylparaben, and pentylparaben).

PAHs (polycyclic aromatic hydrocarbons)

PAHs are carcinogenic compounds created by the incomplete combustion of various substances.
They’re found in the air and created by wood fires, cigarette smoke, grilling or smoking meat, and
automobile exhaust.
PAH exposure during pregnancy has been linked to low birth weight and size, preterm birth, developmental
abnormalities, and neural tube defects.

N-nitroso compounds
One of the many reasons meat is associated with various chronic diseases is due to its content of toxic
chemicals created during production. “N-nitroso compounds” are another carcinogen, specifically found in
cured meats such as bacon and cured/smoked fish.
Studies link N-nitroso compound consumption during pregnancy to a higher risk of childhood brain tumors.
One study found that pregnant women who consumed any cured meat products two or more times a
week had more than twice the risk of having a child with a brain tumor. Cured meats contain nitrites, which
are precursors to these harmful compounds. Surprisingly though, vegetables (which also contain high levels
of nitrites) do not seem to produce N-nitroso compounds in the body and are not associated with tumor
development.
N-nitroso compounds are also found in cigarette smoke, burning incense, and even some face makeup.

75
Triclosan
Triclosan is a chemical added to some antibacterial soaps and body washes, deodorant, shave gel,
toothpastes, and cosmetics to prevent bacterial contamination.
In 2016, the FDA banned this environmental toxin from use in soaps, but it is still found in many consumer
products. Until 2019, it was one of the active ingredients in Colgate Total toothpaste, as research has
shown that triclosan is beneficial in fighting gingivitis. However, its benefits for dental health do not negate
its demonstrated endocrine-disrupting effects.
Recent research has also shown that this antimicrobial may have the unintended effect of making bacteria
more resistant to antibiotics.
Check labels to ensure your products don’t contain this harmful chemical. If a product is listed as antibacterial,
it may likely contain triclosan.

Toxin Accumulation in Adipose Tissue

As if you need a reason to dissuade youself from intentionally losing weight during pregnancy, exposing
your baby to toxins stored in fat cells is a good one.
Adipose tissue liberated during weight loss may release accumulated toxins into the bloodstream which
can reach the developing fetus. Therefore, do not try to lose weight during pregnancy.

HOW TO MINIMIZE YOUR EXPOSURE TO TOXINS

• Ditch the plastic water bottles. Opt for reusable stainless steel for hydrating on the go.
• Swap plastic food storage containers for glass containers and use beeswax instead of Saran
wrap. Never, ever microwave plastic.
• Use ‘BPA-free’ cans when possible, especially in foods that are highly acidic, like tomatoes.
• Opt for emailed receipts and tickets whenever possible.
• Switch to non-toxic beauty products—look for products labeled “phthalate-free,” “paraben-
free,” and “fragrance-free.” Not sure what to watch out for? You can look up products on the
Environmental Working Group’s website Skin Deep to see their toxicity rating. This is a great
resource when buying baby products as well.
• Skip nail polish or opt for polish that is at least “5-free” or more—meaning they’re free of
common toxins. (We share some favorites in the Green Beauty section!)
• Swap out regular household cleaners for non-toxic products or try making your own using
ingredients such as vinegar or essential oils. You can find many recipes online for bacteria-
fighting natural concoctions.*
• Avoid smoke of any type—cigarette, campfire, car exhaust, incense, burning sage (sorry, but
you’re going to have to find another way to clear your “energy”).
• Try to limit outdoor activities when air quality is bad. You can check the air quality in your city
by visiting the EPA website airnow.gov.
• Reduce consumption of cured or BBQ meat—but we’re guessing you’re not eating that anyway ;)

76
Affordable Non-Toxic Products/Brands We Love.
All of these items can be purchased on Amazon or at retailers like Whole Foods.

Personal Care
• Acure Peppermint Shampoo and Conditioner • Karma Halal Nail Polish
• MyChelle Cranberry Cleanser • Honest Primer
• Andalou Naturals Body Lotion • Lily Lolo Bronzer
• Schmidt’s Natural Deodorant • Hush & Dotti Eye Shadow
we love the Lavender + Sage
Sun Protection
• Acure Essentials Argan Oil
• Suntegrity 5-in-1 Moisturizer,
Try this on your belly!
Sunscreen + Foundation
• Beauty by Earth Self Tanner
• Raw Elements Tinted Sun Stick
• Alaffia products
• MyChelle Tinted Face Sunscreen
All of their products are great, but
especially their unscented shea butter lotion • Think Baby Sunscreen

Makeup and Nail Polish For the Home

• rms UnCover Up Concealer • Thieves Cleaner
This concentrate is great for making your
• Juice Beauty Flawless Serum Foundation
own cleaning supplies
• Sparitual Nail Polish
• Better Life Cleaning
13-free, vegan
All of their products are amazing, especially
• Cote Nail Polish their hand soaps, floor cleaner and
10-free, vegan all-purpose cleaner
• rms Beauty Nail Polish • Seventh Generation Laundry Detergent
5-free, vegan
• Smart Reusable Dish Scrubber

77
 CHAPTER 6

Plant-Based
Postpartum

78
Your Postpartum Checklist
You made it through mama! Congratulations on hanging in there for nine—err more like 10—long months
of one bizarre bodily change after another. While we wish we could say that your body is yours to do
with as you please again, that’s not exactly the case if you’re breastfeeding. Nutrition remains incredibly
important during the postpartum period, especially for plant-based moms.
While some nutrients in breast milk remain stable, others are sensitive to maternal intake. Fatty acids,
the B vitamins, and vitamins A, C, and D in breast milk are all affected by mom’s intake. The good news
is that just by being plant-based your milk likely already has an advantage over the milk of those eating
a standard meat-heavy diet. Research shows that vegetarian moms’ breast milk has just 1-2% of the
environmental pollutants found in non-vegetarian women’s milk.
If possible, it’s recommended that moms breastfeed exclusively for the first six months of their baby’s life
until complementary foods are introduced. Breast milk is all baby needs during the first six months of life
due to its dynamic nature. In fact, it changes in response to many factors in order to match an infant’s
requirements at different stages.
The American Academy of Pediatrics recommends continued breastfeeding until 12 months of age and
the World Health Organization recommends breastfeeding until age 2. However, we recognize that not
all moms are able to breastfeed for a number of reasons and we respect that. Check out our Lactation
Guide for our recommendations for bottle-fed babes.
We know you have more than enough things to think about as a new parent, so we want to keep the
nutrition component simple. Here’s a guide detailing what to focus on while breastfeeding in order to
best nourish you and your babe.

Nutrition Considerations for Breastfeeding Moms

1. Up your intake (a little).
Women who are breastfeeding need about 500 extra calories a day to meet the demands of lactation.
That’s about 50 more than you were eating in your third trimester. However, as we advised in our
prenatal section, we recommend you listen to your body. Eat when you’re hungry and stop when
you’re full. Undereating can affect your supply, so avoid dieting while breastfeeding.

2. Continue your prenatal or switch to a postnatal multivitamin.

While this is the most straightforward tip, it is also one of the most important. This is because your
needs for many vitamins and minerals actually increase from pregnancy to lactation. Continuing your
prenatal is a great way to ensure that you’re meeting the needs of you and your baby.

3. Beef up your B12.

Because B12 is only found in animal-based products, it’s important for plant-based mamas to make
sure that they are getting enough B12. The need for B12 increases during lactation due to the
expansion of tissues and baby's need for B12. Most likely your prenatal vitamin contains B12, but
you want to make sure it has enough. Some research has shown that despite taking a multivitamin
containing more than the RDA of B12, some mother’s breast milk was still deficient in B12. This is
likely due to the poor absorption rate of B12.
Doses well over the RDA are needed in order to ensure adequate absorption. Experts recommend
that breastfeeding plant-based moms take a daily supplement of at least 30 mcg or consume several
servings of fortified products per day.
79
 4. Focus on good fat: EPA + DHA.
Fatty acids remain important during lactation as they play a crucial role in cell membrane composition.
Two important fatty acids for plant-based breastfeeding mamas are EPA and DHA, which are omega-3
fatty acids mainly found in fish (see our section on EPA/DHA for more). These fatty acids are especially
important during breastfeeding as babies have a limited ability to synthesize these fats from ALA on
their own, making them dependent on mom’s intake or stores.
DHA plays a major role in baby’s brain development, body composition, and risk for developing
diseases later in life. Meanwhile, EPA may help reduce symptoms of postpartum depression.
Experts recommend breastfeeding moms supplement with at least 300 mg DHA/day. There is no
recommended amount for EPA. For plant-based moms, we recommend finding an algae oil-based
supplement such as Nordic Naturals Algae Omega, which contains a good amount of both.

5. Provide baby with 400 IU/day of vitamin D.

While breastmilk is considered the gold standard for infant nutrition, it is generally fairly low in vitamin
D. As a result, the American Academy of Pediatrics recommends all exclusively breastfed infants
receive a supplement of 400 IU of vitamin D/day beginning at birth.
For plant-based mamas, supplementation is even more crucial as most dietary sources of vitamin D
are animal-based, such as fish and eggs. Some good vegetarian sources of vitamin D to consume are
UV-light treated mushrooms and fortified cereals. If you don’t want to give baby a supplement, current
research suggests that mom can supplement with about 6400 IU/day of vitamin D to sufficiently
increase levels present within breast milk.

6. Consider a choline supplement.

As discussed in our prenatal nutrition section, choline plays a major role in baby’s brain development,
including helping to form the protective sheath around brain cells. Choline needs increase further
during breastfeeding and, because it’s mainly found in animal-based products, plant-based mamas
may want to consider supplementation.
Research indicates that supplementing with choline increases the amount of free choline present in
breastmilk. If you do not regularly eat choline-rich foods like eggs and think you may be falling short
of the recommended 550 mg/day of choline, consider taking a supplement.

Postpartum Power Foods

Up your intake of these nutrient-dense foods to help meet your lactation needs!
• Fortified nutritional yeast • Walnuts
• UV-treated mushrooms • Edamame
• Seaweed • Tofu
• Chia seeds • Fortified soymilk
• Hemp seeds • Quinoa
• Oats • Broccoli

80
Phew! Who knew there was so much to cover when discussing a Predominantly Plant-Based
Pregnancy? We hope you’ve enjoyed this guide as much as we enjoyed writing it. As a reminder, we’re over
in the Facebook group answering your questions in real time so if you haven’t joined us yet, now is the time
to do so!
Two themes kept coming up in the writing of this book. One was community; we’ve both learned so much from
our mom friends and want to offer a similar support network to our PPB moms. We know that everyone (even
us!) has opinions when it comes to raising a baby; sometimes those opinons are wanted and sometimes they
are not. Offering a Facebook group component to this guide is our way of getting together and connecting.
The group offers space to share, provide feedback and learn from other like-minded parents.
We’re not perfect and we don’t pretend to be. If there’s one thing that social media has taught us, it’s that we
really dislike perfection. The second theme that came up when writing this is that vulnerability is hard, but oh
so necessary, especially when it comes to talking to other parents. In writing this book, it was important for us
to share with you our own struggles when it came to pregnancy and lactation and, in doing so, we hope you’ll
give yourself the same grace when things don’t go the way you planned. We wrote this guide after months
of research, but that doesn’t mean we did everything perfectly while we were pregnant! Remember, we’re all
doing the best we can with what we’ve got.

Raising a Plant-Based Baby

Your baby is here! And with that comes a whole new world of anxieties and questions, especially when
it comes to feeding. If you thought people were judgemental about having a plant-based pregnancy,
just wait till you tell them you’re raising your babe in a similar way.
There are a few questions that seem to come up over and over again, so we thought we’d address
some of them quickly here. Even though this is a pregnancy guide, we don’t want to leave you hanging
on big nutrition topics related to your new babe.

81
Introducing Allergens
As we mentioned in our nutrient section, there is some research that shows that eating potential allergens
while pregnant may reduce future allergen risk for your baby. The same possibility has been shown in
some (but not all) breastfeeding research.
Let’s address the elephant in the room, what if you’re vegan? This is a personal parenting decision and
we support whatever path you decide to take. However, because the risk of cross-contamination is so
high and allergies can be life-threatening, we think it’s a good idea to introduce your children to all of
the common allergens (egg, peanut, tree nut, fish, shellfish, dairy, egg, wheat) at an early age to reduce
their risk of developing an allergy. We aren't in control of our children's diet as they age, so should your
child decide to try or regularly consume some animal products in the future, you are helping to reduce
the chance that they will face problems because of it.
Again though, it is your decision. If you choose to expose them,
repeated exposure is important. That means giving peanuts, egg,
and milk over and over again to help the immune system build up a
tolerance. We know that this recommendation can feel out of line with
some families’ belief systems, especially with our vegan parents. Luckily,
we've been researching alternative options for you and came across a
product that we think you may find useful.
Ready, Set, Food! is a powder used to gradually expose infants to
peanut, egg, and milk, which represent more than 80% of childhood
food allergies. What we like most about this science-based program,
especially compared to other products, is that it's developed around
a slow and steady introduction to food allergens to ensure your baby
sustains the exposure that has been shown in studies to reduce food
allergies. Of course, regular food works as well. Again, repeated exposure
is key—research suggests about twice a week for a few months.
For parents who don't want to introduce milk or egg in its food form, we think Ready, Set, Food! is a
favorable option and would highly recommend considering a program like this to reduce risk. It also
solves that problem of introduction for high-risk babies who aren't quite ready for solid foods.

What about Cow’s Milk?

Let's clear up one thing: no one needs milk—of any kind—to thrive. Milk, both cow's milk and non-dairy
options like soy and pea, are a convenient way to get essential nutrients into a child's diet. Mainly
calcium, vitamin D, calories, protein, and some fat.
But milk isn't magic; you are able to get all of these nutrients in other foods—it just may take a little more
effort and planning. As long as you are providing those essential nutrients (and baby is eating them), the
exact type of food doesn't matter as much. You can certainly get fat, protein, and B vitamins through
other foods.
If you choose to not give your child any type of milk, then you'll want to ensure they are eating a well-
balanced diet with good sources of calcium at each meal and likely taking supplements such as vitamin
D and B12 (especially if they are 100% plant-based).
It's important to note that the general recommendation to give cow's milk to children is just as much a
82
social one as a nutrition guideline. We don't think that the current 3 glasses of milk a day recommendation
pushed by the dairy industry is good for any child. Too much cow's milk can fill children up so that they
don't consume foods with other essential nutrients. It is also associated
with iron-deficiency anemia and obesity.
If you do decide to give your baby non-dairy milk, we think fortified soy
milk is the best choice, followed by pea milk. Soy milk and pea milk are the
only products that have a similar protein content to whole milk. Nuts milks
(almond, cashew, macadamia, walnut, coconut, whatever), flax milk, and
rice milk do not contain enough protein or fat to make them nutritionally
adequate for growing children. If you provide these milks to your toddlers
often, they will displace critical nutrients needed for growth.
While the average toddler only needs 14-17g of protein per day, milk is
a great way to get this essential nutrient and one of the reasons we like
fortified soy and pea milk. If you choose not to offer cow or non-dairy
milk, other great protein sources include beans, lentils, tofu, and nut and
seed butters.
Almost all of the fortified non-dairy milk options contain as much, if not
more, calcium and vitamin D as cow's milk. That's because vitamin D is added to cow's milk the same way it
is to non-dairy milks. Calcium is also added to most non-dairy milks. Just be sure to check the label. Fortified
plant-based milks are fortified with either calcium carbonate or tricalcium phosphate, though the former
is much more common than the later. Calcium carbonate is the same form found in cow's milk and the
absorption rates are similar. Tricalcium phosphate is absorbed at lower levels, so we recommend choosing a
calcium carbonate fortified milk if you choose to get calcium from milk.
What to Feed Baby?
You’ll be happy to know that a predominantly plant-based diet is just as safe and beneficial for babies as
it is for mamas. When you’re ready, you’ll want to scoop up our ebook, First Bites.
We believe this cookbook and nutritional guide is the first of its kind—a comprehensive resource for parents
starting solids who intend to raise their babes plant-based and want to make sure they're doing it right!
First Bites teaches how to easily incorporate critical nutrients into your baby’s diet and provides everything
you need to support your baby’s feeding journey, along with 20 plant-based recipes that focus on specific
nutrients such as iron, zinc, protein and calcium. Plus, most recipes include a “family-friendly feeding tip,”
so you don’t have to double up on family meals. We know how busy being a parent is!
As a special thank you for purchasing this guide, we’re offering First Bites to you for only $9.99 using
the code ‘PPBPregnancy’.
Thank you again for being part of the PBJs community and congratulations, Mama!
Wishing you the best in your journey ahead! Don’t forget to follow us on Instagram and join the PPB
Pregnancy community over on Facebook.

xo,

83
 Predominantly Plant-Based

Pregnancy Recipes

84
 C Fi Fo I P Z
Calcium Fiber Folate Iron Protein Zinc
More than 10% Daily More than 4g More than 10% Daily More than 10% Daily More than 8g More than 10% Daily
Recommended Value per serving Recommended Value Recommended Value per serving Recommended Value

BREAKFAST HEARTY MAIN DISHES

Roasted Sweet Potato, Tofu and Tofu Parmesan
Salsa Verde Breakfast Tacos White Bean Pesto Pizza
Tofu Frittata Cups Spicy Black Bean Bowl
Oatmeal Cranberry Breakfast Cookies Tofu Red Curry Bowl
Tempeh Bacon Breakfast Stack Black Bean & Farro Burrito Bowl
The PPB Breakfast Wrap Creamy Shells with Broccoli
Creamy Coconut Amaranth Porridge Tempeh Sausage & Spinach Pasta
Apple Pie Chia Pudding Sweet Potato Chili Fries
Strawberries and Cream Overnight Oats Weeknight Chana Masala
Whitney’s Waffles
Alex’s Breakfast Bagel Sandwich SNACKS & DESSERT
Mix & Match Lactation Balls
SALADS & SANDWICHES Hemp Energy Balls
Colorful Collard Wraps
Garlicky White Bean Dip
Lemon Kale Salad
Chocolate Chip Chickpea Balls
Mushroom Tempeh Reubens
Mango Vegan Yogurt
Chickpea Shawarma Wraps
Super Seedy Date Bombs
Curried Tempeh Salad Wrap
Fudgesicles
Beet Hummus Wrap
Nothing Fishy Wraps MEAL PREP RECIPES
Slow Cooker Sloppy Joes High Protein Freezer Lasagna
Taco Lentil Salad Freezer Lentil Soup
Glowing Goddess Bowl Beans & Greens Enchiladas
Southwest Quinoa Bake
SMOOTHIES & MOCKTAILS Freezer Meatballs
“Momosa” Mocktail
White Bean & Poblano Chili
Limeade Cooler
Freezer Burritos, 3 Ways
Watermelon Fresca
Lemon Ginger Tea
Pineapple Ginger Smoothie
Mocha Teaccino
Orange Julius Smoothie
Date Shake
Blueberry Acai Bowl
85
Breakfast

86
Roasted Sweet Potato, Tofu and
Salsa Verde Breakfast Tacos C F i Fo I P Makes 4-6 Tacos
These breakfast tacos are a great way to get in a double dose of protein at breakfast. They’re made with soft tofu
scramble tucked into tortillas and topped with roasted sweet potatoes, black beans and avocado salsa verde.
For a real ‘eggy’ taste, swap in ¼ teaspoon of black salt instead of the salt. It’s our secret weapon for really
making the tofu taste like egg! For busy mornings, make the tofu scramble and potatoes ahead of time, then warm
everything in a skillet and enjoy!

Ingredients
2 cups diced sweet potatoes
1 tbsp +1 tsp olive oil
½ tsp chili powder
½ cup white onion, diced
1 jalapeno pepper, finely
chopped (optional)
8 ounces soft tofu
½ tsp turmeric
¼ tsp smoked paprika
¼ tsp salt
½ cup black beans
½ cup salsa verde
pinch of salt
1 avocado, diced
4 tortillas

1. Make the potatoes. Preheat the oven to 400 degrees F. Toss the sweet potatoes Serves 4
with chili powder, 1 tablespoon of olive oil, and a pinch of salt until well-combined. Serving Size: 1 taco
Place in a single layer on a lightly greased baking sheet and roast until tender,
about 30 minutes. Calories Per Serving: 345

2. Prepare the tofu. While the potatoes are cooking, make the scramble. Crumble Total Fat 14.5g
the tofu into ~½ inch pieces, and spread tofu on a paper towel-lined baking sheet. Saturated Fat 2.1g
Let drain for about 10 minutes; the more water removed, the better the tofu ‘egg Cholesterol 0mg
curds’ will be. Gently press down with a dry paper towel to remove excess water.
Sodium 512mg
3. Make the scramble. Heat the remaining teaspoon of olive oil in a skillet over
medium heat, and add the onion and jalapeno along with a pinch of salt. Cook Total Carbohydrate 45.5g
until the onion is tender, about 5 minutes. Add in the tofu, turmeric, paprika and Dietary Fiber 11.6g
salt, and gently stir to combine, heating until the tofu is hot, about 2 minutes. Stir
Sugars 5.7g
in the black beans and remove from heat.
Protein 11.8g
4. Assemble! Warm the tortillas, either in the microwave or over a dry skillet, and
place on a plate. Divide the tofu scramble and sweet potatoes on each tortilla, 15% Calcium 152.3mg
then top with avocado and salsa verde. 16% Iron 2.9mg
9% Zinc 1.4mg
19% Folate 75.3µg

87
Tofu Frittata Cups C I P Makes 8 frittata cups
Need a breakfast option for on the go? Then try these protein-packed frittata cups! We love these as a make-
ahead option for busy mornings when we need to take a meal with us. Enjoy cold, warm, on their own, or how
we like it best—nestled between a toasted english muffin with a generous smear of avocado.

Ingredients
14 oz firm tofu, drained and patted dry
1 tbsp olive oil
½ tsp salt
½ tsp turmeric
¼ tsp garlic powder
¼ tsp pepper
⅛ cup chickpea flour
4 oz mushrooms, trimmed and sliced thin
1 red bell pepper, diced
1 shallot, minced

1. Preheat the oven to 350 degrees F.

2. Place the tofu, oil, salt, turmeric, garlic powder,
and pepper in the base of a food processor and
process until smooth, scraping down the sides as
needed. Add in the chickpea flour and process
again until combined, about 15 seconds.
3. Lightly spray a non-stick skillet with cooking
spray and add the mushrooms and a pinch of salt.
Cook until mushrooms have released their liquid
and have started to brown, about 5 minutes.
4. Stir in the red bell pepper and shallot, and cook
until mushrooms are well browned, about 5-8
more minutes.
5. Remove from heat, and add to the base of the
food processor. Pulse 1-2 times just to combine.
Divide into lightly greased muffin pan and bake
for 20 minutes, rotating halfway through, until set.

Serves 4
Serving Size: 1 sandwich Calories Per Serving: 314
Total Fat 20.3g Sugars 3.8g
Saturated Fat 3.2g Protein 14.5g
Cholesterol 0mg 12% Calcium 122mg
Sodium 232.4mg 18% Iron 3.1mg
Total Carbohydrate 23.1g 5% Zinc 0.9mg
Dietary Fiber 10g 28% Folate 110µg

88
Oatmeal Cranberry Breakfast Cookies Makes 13-14 cookies
A hearty, healthy breakfast cookie! If you prefer your breakfast on the sweet—but not too sweet—side, then
these are for you. Packed with vitamin A and potassium, these oatmeal cookies are perfect for busy mornings
and snack time.
You’ll need quick oats for this recipe, but if you don’t have them, add 2 cups of regular oats to the blender
and pulse a few times to break down. Ta-da! You now have quick oats. One last note: these are dense, not too
sweet cookies, which is just how we like them. If you have a little more of a sweet tooth, consider adding in
more dried fruit, like raisins, dates or extra Craisins.

Ingredients
2 cups quick oats (not rolled oats)
3 tbsp ground flaxseeds
½ tsp salt
1 tsp cinnamon
1 cup peanut butter
¼ cup maple syrup
¼ cup pumpkin puree
½ cup pecans, chopped
⅓ cup Craisins

1. Preheat oven to 325 degrees F. Line a large cookie

sheet with parchment paper or a Silpat. Set aside.
2. Place all of the ingredients in the base of a stand mixer
fitted with a paddle and combine until mixture comes
together. Alternatively, place all ingredients in a bowl
and mix together by hand; the dough will be very stiff.
3. Using a 3 tablespoon scoop or a large spoon, drop
the batter onto the prepared cookie sheet and flatten
slightly. Since there is no baking soda/baking powder in
these cookies, they will not spread while baking.
4. Bake for 15 minutes or until slightly browned. Remove
from oven and let cool completely, then transfer to an
airtight container for up to 6 days. Once cooked, these
can be frozen for up to 3 months.

Serves 14
Serving Size: 1 cookie Calories Per Serving: 210
Total Fat 12.8g Sugars 7.8g
Saturated Fat 2.3g Protein 6.5g
Cholesterol 0mg 3% Calcium 29.5mg
Sodium 163.2mg 6% Iron 1.2mg
Total Carbohydrate 19.4g 7% Zinc 1.1mg
Dietary Fiber 3.1g 5% Folic Acid (B9) 21.2µg

89
 Tempeh Bacon Breakfast Stack C F i Fo I P Makes 4 Sandwiches
We can’t get enough of this sloppy breakfast sandwich! It’s the perfect meal when you’re craving savory,
smoky flavors. The tempeh bacon can be made ahead of time for easy assembling in the morning. Feel free to
use any leftover bacon in a BLTA (that’s a BLT with extra avocado) or crumbled into a salad or pasta.
If you want extra protein and iron, add in a tofu frittata cup. Not feeling a sandwich? Make this as a bowl,
using leftover grains instead of the English muffin, the same garlicky greens, avocado and tempeh bacon. Alex
craved hot and spicy foods while pregnant (at least until her heartburn kicked in!) and would have added in a
generous splash of hot sauce on top.

Ingredients
8 oz tempeh
1 tbsp soy sauce
2 tbsp extra-virgin olive oil
1 tbsp maple syrup
½ tsp smoked paprika
1 tsp liquid smoke (optional, for a
heightened ‘bacon’ flavor)
½ tsp ground cumin
3 tbsp water
English muffin, toasted
avocado
Sauteed Garlicky Greens
(recipe below)
hot sauce

1. Slice the tempeh as thin as you can without it falling apart. Alex slices it in half widthwise, then into strips. Place
into a shallow bowl.
2. Mix all of the ingredients for the marinade together and pour on top of the tempeh. Let sit for at least 15
minutes, preferably longer (can be soaked overnight to make in the morning).
3. When ready to assemble, heat a large skillet over medium heat and drizzle with a little olive oil. Add in the
tempeh bacon in a single layer and cook for 2-3 minutes per side until browned and crisp.
4. To assemble the sandwich, toast an English muffin and spread with avocado.
Top with Garlickly Greens, tempeh bacon and a splash of hot sauce, if desired. Serves 4
Serving Size: 1 sandwich
Calories Per Serving: 314
Total Fat 20.3g
Sauteed Garlicky Greens Saturated Fat 3.2g
4 cups greens of choice, chopped Cholesterol 0mg
2 tsp olive oil Sodium 232.4mg
2 garlic cloves, minced Total Carbohydrate 23.1g
1. Wash and chop greens; if using a hearty green like collards or kale, remove Dietary Fiber 10g
the tough stem and set aside. Sugars 3.8g
2. Heat the olive oil in a medium skillet over medium heat. Add in the minced Protein 14.5g
garlic cloves along with a pinch of salt and pepper and stir about 30 seconds 12% Calcium 122mg
to warm the garlic, taking care not to burn.
18% Iron 3.1mg
3. Add in the greens and quickly cook, stirring often, until wilted.
5% Zinc 0.9mg
28% Folate 110µg

90
The Predominantly Plant-Based
Breakfast Wrap C Fi Fo I P Z Makes 4 wraps
Another great breakfast sandwich, this time with scrambled chickpeas instead of tofu or eggs! As much as we
love our soy foods, we know that not everyone feels the same way. Therefore, this scramble is made of beans!
This wrap also tastes great as a bowl, with or without a serving of extra grains.

Chickpea Scramble
1 15oz can chickpeas
1/2 tsp turmeric
½ tsp salt
½ tsp pepper
2 tsp extra-virgin olive oil
½ cup white onion, minced
2 garlic cloves, minced
1 tsp nutritional yeast

whole-grain wraps
salsa
sliced avocado
Tempeh Bacon, optional

1. In a medium bowl, place the chickpeas and 1 tablespoon

of the water from the can and mash with the back of
a fork until most are gently smashed, leaving some
whole. Add in the turmeric, salt and pepper and mix to
combine.
2. Heat the olive oil in a medium saucepan over medium
heat and add the onion and garlic. Saute, stirring often,
until soft, then add in the chickpeas. Cook, stirring
occasionally, until chickpeas are warmed through and
mixture is combined, about 4-5 minutes. Stir in the
nutritional yeast and taste, adding more salt and pepper
as desired.
3. To assemble, add the chickpea mixture to the wrap and
top with salsa, avocado and tempeh bacon, if desired.
Roll up and enjoy!

Serves 4
Serving Size: 1 wrap Calories Per Serving: 343
Total Fat 16.1g Sugars 2.5g
Saturated Fat 3.6g Protein 11.2g
Cholesterol 0mg 16% Calcium 155.1mg
Sodium 907mg 17% Iron 3.1mg
Total Carbohydrate 41.6g 13% Zinc 2mg
Dietary Fiber 13.1g 32% Folate 129.4µg

91
Creamy Coconut Amaranth Porridge Fo I Z Serves 3-4
This creamy porridge is for days when you are tired of oatmeal but still want a piping hot bowl of nourishing
grains. Like buckwheat and quinoa, amaranth is an especially high-quality source of plant protein including
two essential amino acids, lysine and methionine, which are generally low in grains. Amaranth is also packed
with iron and calcium, and its fiber content is triple that of wheat.
For a porridge-like consistency, use slightly more water and cook a little longer. If you like this version, then try
it with pumpkin! Omit the water and cook as directed, only adding water if needed. Right before the amaranth
is finished cooking, stir in 3 tablespoons of pumpkin puree until warmed through.

Ingredients
¾ cup amaranth
1 15oz can coconut milk
½ cup water
¼ tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
½ tsp lemon juice
3 tbsp maple syrup, plus more for drizzling
1 tsp vanilla extract
pinch of sea salt

fresh berries, for topping

1. Place amaranth, coconut milk, water, spices and a pinch of salt

in a medium saucepan over medium heat and bring to a boil.
Reduce to a simmer and cook until thickened, about 20-25
minutes or until grain is cooked. If mixture becomes too thick,
add in a little water to thin.
2. Remove from heat and stir in lemon juice, maple syrup and
vanilla. Taste, adding in more maple syrup as desired. Serve with
fresh berries.

Serves 4
Serving Size: 1 cup Calories Per Serving: 366
Total Fat 21.9g Sugars 11.7g
Saturated Fat 17.6g Protein 6.9g
Cholesterol 0mg 9% Calcium 93.3mg
Sodium 161.8mg 32% Iron 5.8mg
Total Carbohydrate 39.3g 12% Zinc 1.8mg
Dietary Fiber 3g 11% Folic Acid (B9) 43.6µg

92
Apple Pie Chia Pudding C Fi I Z Serves 1
Three cheers for chia seeds! We love that these tiny little seeds are packed with protein, fiber, calcium and
plant-based omega-3 fatty acids. This recipe can easily be doubled (and tripled), depending on how many
servings you need.

Ingredients
½ cup unsweetened almond milk
2 tbsp chia seeds
1 tbsp maple syrup
¼ tsp vanilla extract
¼ tsp ground cinnamon
1 medium apple, chopped

1. Whisk together the almond milk, chia seeds,

maple syrup, and spices in a small bowl.
Cover and refrigerate overnight, or for at
least 8 hours.
2. When ready to serve, stir again, then mix
with the chopped apple and serve. We like
to serve this with extra maple syrup and
chopped pecans.

Serves 1
Serving Size: 1 pudding Calories Per Serving: 297
Total Fat 9.8g Sugars 31.1g
Saturated Fat 0.9g Protein 5.6g
Cholesterol 0mg 46% Calcium 460.1mg
Sodium 101.5mg 15% Iron 2.8mg
Total Carbohydrate 50.9g 11% Zinc 1.7mg
Dietary Fiber 13.7g 5% Folate 19.5µg

93
Strawberry and Cream
Overnight Oats C Fi I P Makes 4 jars
We designed this breakfast for mornings where you need to get out of the house fast. Place everything in a
mason jar the night before, then grab and go in the morning.
We call for full-fat coconut milk here for the creamiest flavor, but feel free to sub in canned low-fat coconut
milk or more almond milk for a lower fat breakfast.

Ingredients
2 cups old-fashioned rolled oats
2 tbsp chia seeds
1 tsp cinnamon
1 cup chopped strawberries
1 cup full-fat coconut milk
3 cups unsweetened almond milk
3 tbsp pure maple syrup
1 tsp vanilla extract
pinch sea salt

1. Add all ingredients to a large resealable container or mason jar

and stir/shake well. Place in the fridge overnight or for at least
6 hours.
2. Before serving, taste, adding more maple syrup/strawberries
as desired.

Serves 4
Serving Size: 1 8oz jar Calories Per Serving: 433
Total Fat 22.4g Sugars 11g
Saturated Fat 16.8g Protein 9.2g
Cholesterol 0mg 49% Calcium 491.1mg
Sodium 226.6mg 31% Iron 5.6mg
Total Carbohydrate 46.7g 8% Zinc 1.2mg
Dietary Fiber 7.3g 6% Folate 25.7µg

94
Whitney’s Waffles C Fi I Z Makes 4 large waffles
We call these Whitney’s Waffles because no one knows waffles like Whit! These easy oat-based Belgian waffles
will become a staple in your house too. To freeze, cook as directed, let cool, individually freeze, then place into a
freezer-safe container or bag. When ready to eat, toast in a toaster oven until warmed through, and serve.
Whitney likes these with peanut butter, fruit and a sprinkle of chia seeds. Alex loves these with vegan butter and a
generous pour of 100% maple syrup.
If you don’t have oat flour, make your own! Place rolled oats into a blender or food processor and process until a
fine flour forms. Store extra in the fridge or freezer.

Ingredients
1 tbsp chia seeds
+ 2 tbsp warm water
1½ cups oat flour
1½ tsp baking powder
1 tsp ground cinnamon
1 medium mashed ripe
banana
1 cup unsweetened non-dairy
milk of choice
1 tbsp vanilla extract
pinch of salt

1. In a medium bowl, combine the chia seeds with warm water and set aside.
2. In a separate large bowl, whisk together the oat flour, baking powder, cinnamon and pinch of salt.
3. Once the chia has gelled with the water, add in the banana and mash together, then add the milk and vanilla
extract. Whisk until fairly well combined, then add into the dry mixture. Stir to combine, forming a batter.
4. Heat your waffle iron according to manufacturer’s directions. Lightly grease with cooking spray, then pour batter
onto the iron. Cook until golden brown and hot, then serve! These taste best right out of the iron.

Serves 4
Serving Size: 1 waffle Calories Per Serving: 222
Total Fat 5.4g Sugars 4.3g
Saturated Fat 0.8g Protein 7g
Cholesterol 0mg 26% Calcium 260.6mg
Sodium 129.4mg 13% Iron 2.3mg
Total Carbohydrate 35.9g 10% Zinc 1.5mg
Dietary Fiber 4.8g 5% Folate 20.7µg

95
 Alex’s Breakfast Bagel Sandwich F i Fo I P Z Serves 1
Alex ate this simple bagel sandwich a few times a week during her first trimester. When not much else
sounded good, a hearty bagel with cream cheese, avocado and tomato settled her stomach and helped with
all-day nausea.

Ingredients
1 everything bagel, split and toasted Serves 1
2 tbsp cream cheese Serving size: 1 sandwich Calories Per Serving: 434
Alex’s favorite is Total Fat 19.1g Sugars 7.5g
Kite Hill’s Chive Cream Cheese!
Saturated Fat 5.5g Protein 12.8g
3-4 slices ripe tomato
Cholesterol 20.2mg 5% Calcium 50mg
½ avocado, sliced
Sodium 499.5mg 18% Iron 3.2mg
Total Carbohydrate 55.8g 11% Zinc 1.7mg
1. Toast the bagel lightly, then spread bottom half with Dietary Fiber 9g 35% Folate 140.7µg
cream cheese. Layer on tomatoes and sliced avocado.
2. Cover with remaining half, then cut in half.

96
Salads & Sandwiches

97
 Colorful Collard Wraps C F i Fo I P Z Makes 2 wraps, with extra dressing
These wraps are perfect for times when you want to get in a few vegetable servings but aren’t in the mood for a
salad. We like to prep all of the ingredients ahead of time for easy assemble when the mood strikes. Feel free to
add in whatever vegetables and cooked grains that you like.
Not in the mood for a wrap? This also makes a simple lunch salad. Remove the tough stems from the collard leaves,
then stack on top of one another and wrap very tightly, like you are rolling a cigar. Starting from one end, very
thinly slice the collards into tiny ribbons, then toss with dressing and massage until well-dressed. Add the remaining
toppings and more of the dressing, then toss to combine.

Wraps Orange-Tahini Dressing

2 large collard leaves 3 tbsp orange juice,
½ cup prepared hummus preferably freshly squeezed
1 cooked sweet potato, sliced 2 tsp orange zest
½ cup cucumber, peeled and sliced into 3 tbsp tahini paste
short strips 2 tbsp apple cider vinegar
1 large carrot, shredded 1 tbsp maple syrup
½ cup cooked brown rice ¾ tsp salt/pepper
or other leftover grain 2 tbsp olive oil
4 slices baked tofu, any flavor
handful of micro-greens
or sprouts

1. Make the dressing. Whisk together the orange juice, zest, tahini, apple cider vinegar, maple syrup and salt and pepper
until well-combined. Slowly whisk in the olive oil, adding more oil or water as needed until a creamy consistency is
achieved. Taste, adding more salt/pepper/orange juice as needed. Set aside.
2. Wash and dry the collard leaves, then use a knife to shave down the stems. We use a paring knife to remove as much
of the tough stem as possible, this will make the wraps much easier to fold.
3. Place a collard leaf on a cutting board and spread ¼ cup hummus near the top/middle of the leaf. Then, fill each leaf
with the remaining veggies, two slices baked tofu and rice, splitting the ingredients between each wrap. Drizzle the
dressing on, then wrap the leaf as you would a burrito.
4. Slice the wrap in half and enjoy, dipping into the remaining dressing as desired.
Serves 2
Serving Size: 1 wrap with 2
tablespoons of dressing
Calories Per Serving: 413
Total Fat 17.4g
Saturated Fat 2.4g
Cholesterol 0mg
Sodium 577mg
Total Carbohydrate 48.5g
Dietary Fiber 9g
Sugars 8.8g
Protein 16.8g
29% Calcium 294mg
19% Iron 3.4mg
11% Zinc 1.7mg
26% Folate 105.3µg

98
Lemon Kale Salad C Fo I Z Makes 2 large salads or 4 small, side salads
This simple salad is perfect to pair with just about any meal. Enjoy this one with just shredded kale or with any
added vegetables that you like. For convenience, you can use a pre-shredded bag of kale. The dressing will
keep for ~5 days in the fridge. Use additional dressing for other salads or toss with cooked grains.
For the best kale salad, you’ll want to finely chop the kale and massage it with dressing before serving. First,
remove the tough stem and lay the kale leaves on top of one another, as much as you can. Try and roll tightly,
like you are rolling a cigar. Starting at one end, thinly slice into long ribbons, then slice again into shorter
ribbons.
Massaging kale works best when using your hands, but you can also use tongs. If using your hands, just make
sure to wash them before!

Ingredients
¼ cup tahini paste
¼-⅓ cup water (as needed)
3 tbsp fresh lemon juice
1 clove garlic, minced
2 tbsp olive oil
1 tsp maple syrup
¾ tsp salt (or to taste)

1 bunch kale, cleaned and sliced

as described above
additional vegetables, as desired

1. Whisk together all of the ingredients for the tahini dressing,

starting with ¼ cup water, and add more as needed to thin to a
desired consistency. Taste, adding in salt/pepper as needed. You
can also use a small blender (like a Nutribullet) to blend.
2. Add ⅓ cup of the dressing to a bowl with the kale and then
massage for 2-3 minutes until the kale is tender and coated with
the dressing. Add more as desired. Transfer remaining dressing
to an airtight container and keep in the fridge for up to 5 days.
3. Add veggies if using and top with more dressing, as desired.

Serves 2
Serving Size: 1 large salad, Calories Per Serving: 338
with dressing Sugars 5.3g
Total Fat 30.3g Protein 6.8g
Saturated Fat 4.3g 10% Calcium 103.1mg
Cholesterol 0mg 10% Iron 1.9mg
Sodium 1769.2mg 11% Zinc 1.7mg
Total Carbohydrate 15.8g 20% Folate 79.1µg
Dietary Fiber 2.7g

99
Mushroom Tempeh Reubens
I’m sure there’s a joke somewhere about pregnant women and sauerkraut. We both craved sauerkraut towards the
end of our pregnancy and love it most in this mushroom tempeh reuben.
To cut down on prep, you can make all of the ingredients ahead of time and just warm the tempeh and mushrooms
before serving. Or, just make the tempeh or just the mushrooms. Another option is to use a frozen veggie burger
patty instead and call it a day. If you aren’t strictly plant-based, feel free to add in swiss cheese or your favorite
non-dairy cheese.

100
 Mushroom Tempeh Reubens C Fi I P Makes 4 sandwiches

Tempeh and Marinade Russian Dressing

½ cup vegetable broth ¼ cup vegan mayo
1 tbsp balsamic vinegar 3 tbsp relish or chopped dill pickle
1 tbsp vegan Worcestershire sauce 3 tbsp ketchup
1 tsp liquid smoke, optional ½ tsp hot sauce, like Tabasco, optional
1 tsp onion powder
1 tsp smoked paprika Mushrooms
½ tsp garlic powder 1/2 tbsp olive oil
8 oz tempeh 1/2 tbsp balsamic vinegar
2 tbsp olive oil 1 garlic clove, minced
1/8 tsp dried oregano
8 slices rye bread
1lb button mushrooms, sliced
1 cup sauerkraut, drained

1. Make the tempeh. Cut the tempeh in half lengthwise and then cut it again into 4 thin slices. Whisk together the
ingredients for the tempeh marinade, except for the olive oil and tempeh, in a shallow dish. Then add in the tempeh,
and let it marinate for 30 minutes. Heat a large skillet over medium heat and add the oil. Add the marinated tempeh
and cook for about 5 minutes per side, until browned. Reduce heat to low and add in the reserved marinade and let
cook off in the skillet, about 8-10 minutes.
2. Make the mushrooms. Heat the olive oil in a large skillet over medium heat. Stir in the balsamic vinegar, garlic,
oregano and mushrooms. Saute for 20 minutes, or until tender and browned.
3. Make the sauce. While tempeh and mushrooms are cooking, whisk together all of the ingredients for the Russian
dressing. Season to taste, and set aside.
4. Assemble! Spread the dressing mixture on a slice of bread, top with 1 tempeh slice, ¼ of the mushroom mixture, and
~¼ of the sauerkraut. Top with another slice of bread spread with the dressing mixture. Heat 1 tablespoon of vegan
butter in a large skillet over medium heat and add the sandwich. Let cook until toasted and crispy, then flip and cook
another 1-2 minutes, adding a little more vegan butter as needed. Cut in half and serve warm. These are so delicious!

Serves 4
Serving Size: 1 sandwich
Calories Per Serving: 380
Total Fat 14.1g
Saturated Fat 2.4g
Cholesterol 0mg
Sodium 691.5mg
Total Carbohydrate 46.4g
Dietary Fiber 11.4g
Sugars 6.6g
Protein 14.8g
11% Calcium 111.8mg
25% Iron 4.5mg
5% Zinc 0.7mg
7% Folic Acid (B9) 29.1µg

101
Chickpea Shawarma Wraps C F i Fo I P Z Makes 4 wraps
This weeknight chana masala is a simplified way to get your curry fix! Serve with rice, naan or enjoy on its own. We
also love these leftovers with chutney, tucked into a whole-grain tortilla as a burrito!

Ingredients
2 cups cooked or canned chickpeas,
drained and rinsed, then
patted dry
½ tsp ground cumin
¼ tsp ground coriander
¼ tsp paprika
⅛ tsp cayenne pepper
⅛ tsp ground cinnamon
1 tbsp olive oil
1 small garlic clove, minced
salt/pepper

Sauce
1 cup non-dairy plain Greek Yogurt
(we like Kite Hill or Daiya)
1 clove garlic, minced
1 tsp ground cumin
1 tbsp lemon juice
½ cup finely chopped cucumber,
seeded and peeled

4 pitas, preferably whole-wheat

sliced lettuce
tomato slices
chopped parsley/mint
Serves 4
1. Make the chickpeas. In a medium bowl, toss together the chickpeas and Serving Size: 1 wrap
spices until well-coated. Heat a large skillet over medium heat and add Calories Per Serving: 372
the oil. Cook until the oil is shimmering, then add in the chickpeas. Stir
Total Fat 8.2g
everything in, then add in the minced garlic clove and stir together. Cook
the chickpeas, stirring occasionally, until warmed and crispy, about 10 Saturated Fat 1g
minutes. Taste, adding more salt/pepper as needed. Cholesterol 0mg
2. Make the sauce. While the chickpeas are cooking, make the sauce. Whisk Sodium 683.6mg
together the yogurt, garlic, cumin, lemon juice and cucumber. Add in a
pinch of salt and pepper, then taste and add more as needed. Total Carbohydrate 65.5g

3. Assemble. Warm the pitas either in a dry skillet or microwave, then layer in Dietary Fiber 9.9g
the lettuce, tomato slices, chickpeas and cover with the yogurt-cucumber Sugars 10.3g
sauce. Top with parsley/mint, if desired. Protein 14g
14% Calcium 139.6mg
23% Iron 4.2mg
13% Zinc 1.9mg
13% Folate 53.6µg

102
 Curried Tempeh Salad Wrap C F i Fo I Makes 4 wraps
If you only try one wrap recipe in this section, let it be this one. It’s the recipe that will likely convert so-called
tempeh haters into true tempeh-lovers.
You’ll need vegan mayo for this one, and we like Sir Kensington’s Fabanaise, Veganaise and JUST.

Ingredients
8 oz tempeh
1 tbsp + 1 tsp curry powder, divided
1 cup vegetable broth
⅓ cup celery, finely chopped
¼ cup carrot, finely chopped
¼ cup red onion, finely chopped
¼ cup raisins
⅛ cup sunflower seeds
⅓ cup vegan mayo
1 tbsp apple cider vinegar
1 tsp maple syrup
¼ tsp turmeric
salt/pepper

2 whole-grain wraps
1 cup arugula or other baby greens

1. Preheat oven to 350 degrees. Slice the tempeh into strips and place in a small oven-safe container, in a single
layer. Whisk together 1 tablespoon curry powder and 1 cup vegetable broth and pour over the tempeh. Bake
for 25 minutes, then remove from the oven, let cool and chop into small chunks.
2. In a separate bowl, whisk together the celery, carrot, red onion, raisins, seeds, mayo, vinegar, maple syrup and
turmeric. Add in the tempeh chunks and toss to combine. Add in a pinch of salt and pepper, then toss again,
adding more salt/pepper as desired.
3. Divide the salad on two wraps and top with ½ cup greens. Roll and enjoy!

Serves 4
Serving Size: 1 wrap Calories Per Serving: 219
Total Fat 11.6g Sugars 9.4g
Saturated Fat 2.3g Protein 5.3g
Cholesterol 0mg 10% Calcium 99mg
Sodium 402.2mg 10% Iron 1.8mg
Total Carbohydrate 25g 6% Zinc 0.9mg
Dietary Fiber 5.2g 14% Folate 56µg

103
 Makes ≈1 ½ cups hummus;
Beet Hummus Wrap C Fi Fo I P Z plenty for 4 wraps with more leftover
Pink hummus! When you’re tired of garlicky plain hummus, try this one instead. You’ll need a food processor or
blender to puree everything together and it will keep in the fridge for about 5-6 days.
Enjoy it in this vibrant wrap for a meal, with veggies or crackers for a snack or any way that you typically enjoy hummus.

Ingredients
½ lb beets (about 4 medium sized),
scrubbed, cooked, peeled and cubed
2 tbsp tahini sesame seed paste
5 tbsp lemon juice
2 small cloves garlic, roughly chopped
2 tsp ground cumin
1 tbsp lemon zest
½ tsp salt and pepper
1 cup white beans or chickpeas
2 tbsp olive oil

4 wraps
1 small english cucumber, sliced
1 large carrot, peeled and shredded
2 large handfuls salad greens of choice

1. Place all of the ingredients for the beet hummus in the

base of a food processor and puree until creamy and
smooth. Season to taste, adding in more salt/pepper as
needed.
2. To assemble, spread the hummus in an even layer on
each wrap. You will likely have more hummus than you
need and that’s OK! Leftovers stay in the fridge for up
to 5 days.
3. Layer with cucumber, shredded carrot, and microgreens,
then roll and enjoy.

Serves 4
Serving Size: 1 wrap Calories Per Serving: 271
Total Fat 12g Sugars 6.7g
Saturated Fat 3.1g Protein 8.3g
Cholesterol 0mg 16% Calcium 153mg
Sodium 471mg 16% Iron 3mg
Total Carbohydrate 35.2g 12% Zinc 1.8mg
Dietary Fiber 7.5g 27% Folate 111µg

104
Nothing Fishy Wraps Makes 12 wraps
This might be one of our favorite recipes in the entire guide. The Sriracha mayo is addicting; enjoy it here, on
sandwiches and anywhere else you want a spicy sauce!
We call them wraps, but they come together similar to a lettuce wrap. Pile everything high onto toasted nori
sheets, loosely wrap and enjoy. We like to serve these disassembled, with bowls of all the toppings for everyone
to top and eat as they choose.
If you have leftovers, toss everything in a bowl, cover with leftover sriracha mayo, and enjoy as a salad bowl!

Ingredients Sriracha Mayo

3 nori sheets, cut into quarters ½ cup raw cashews, soaked for at least 1
1 cup white rice (short-grain rice will hour for easier blending
stick together better, but you ¼ cup water
can use any kind) 1 tbsp lime juice
1 tsp teaspoon rice wine vinegar ½ tsp salt
1 tsp soy sauce 2 tsp maple syrup
1 cup cucumber, peeled, seeded and 2 tsp soy sauce
thinly sliced
1 tbsp sriracha
1 large mango, pitted and
sliced into strips
1 large avocado, pitted and
thinly sliced
6 oz baked tofu, teriyaki flavor, sliced

1. Make the mayo. Drain the cashews and add to the base of a
blender with water, lime juice, salt, maple syrup, soy sauce and
sriracha. Blend until very creamy and smooth, scraping down
the sides as needed.
2. Make the rice. Bring 2 cups of water to a boil and add the rice.
Reduce heat to low, cover, and cook until rice is tender, about
15-20 minutes. Toss the warm rice with rice wine vinegar and
soy sauce. If you are using leftover cooked rice, add in a little
warm water so the rice is easy to stick together.
3. Assemble! Press down some of the rice onto each nori square,
then top with cucumber, mango, tofu and avocado. Drizzle with
the spicy cashew mayo, fold together and enjoy, dipping into
more spicy mayo as desired!

Serves 12 Calories Per Serving: 148

Serving Size: 1 wrap Sugars 5.6g
Total Fat 5.4g Protein 3.9g
Saturated Fat 0.9g 6% Calcium 61.6mg
Sodium 154.3mg 8% Iron 1.4mg
Total Carbohydrate 22.3g 5% Zinc 0.8mg
Dietary Fiber 1.9g 8% Folate 33ug

105
 Slow Cooker Sloppy Joes C F i Fo I P Z Makes 6 sandwiches
We designed these sandwiches for evenings when you’re tired of cooking (again), but need something healthy,
hearty and filling.

Ingredients
1 medium onion, chopped
1 red bell pepper, chopped
2 garlic cloves, minced
1 tsp chili powder
1 tsp cumin
1 cup brown lentils
1 15oz can diced tomatoes
2 tbsp tomato paste
2 cups vegetable broth
1 tbsp maple syrup
1 tbsp Dijon mustard
1 tsp smoked paprika
1tsp fresh lemon juice
1 tsp soy sauce
salt and pepper to taste

hamburger buns

1. Add all of the lentil sloppy joe ingredients into the slow cooker (or Instant Pot). Mix everything together until
well combined.
2. Cover and cook for 3 1/2 hours on high in your slow cooker (or Instant Pot set to Slow Cook.)
3. Check the lentil sloppy joes every hour or so, adding more water if necessary. Once they are finished cooking,
serve them on fresh hamburger buns, topped with coleslaw if desired.

Serves 6
Serving Size: 1 sandwich Calories Per Serving: 309
Total Fat 2.8g Sugars 11.4g
Saturated Fat 0.6g Protein 9.9g
Cholesterol 0.5mg 16% Calcium 158.4mg
Sodium 577.6mg 29% Iron 5.2mg
Total Carbohydrate 56.2g 10% Zinc 1.5mg
Dietary Fiber 8.8g 44% Folate 176.5µg

106
Taco Lentil Salad
Alex’s favorite food might be tacos, so it’s only fitting that we included her other pregnancy staple—taco lentil salad!
Even with a little heartburn towards the end of her pregnancy, Alex couldn’t get enough hot and spicy food! The
dressing here leans only slightly hot, but you can substitute a green bell pepper if you prefer things a little more tame.
The lentil taco filling is delicious here, in tortillas or rolled into a burrito!

107
 Taco Lentil Salad Fi Fo I P Z Makes 4 salads

Ingredients Jalapeno Dressing

8 cups romaine lettuce, chopped ⅓ cup extra-virgin olive oil
1 avocado, chopped ⅓ cup lime juice
1 large tomato, chopped ¼ cup packed cilantro leaves
other salad vegetables/toppings, 1 small jalapeno, seeds and ribs
as prefered removed, roughly chopped
1 tbsp tahini
Lentil Taco Filling 1 tbsp maple syrup
2 cups lentils, cooked (from 1 cup dry lentils) 1 tsp ground cumin
1 white onion, finely diced ¼ tsp salt
2 garlic cloves, minced 1 garlic clove
1 tbsp olive oil
1 packet taco seasoning (see note)
NOTE: If you don’t want to use a taco packet, use
1/4 cup vegetable broth this spice mix: 1 tablespoon chili powder, 1/4 teaspoon
garlic powder, 1/4 teaspoon onion powder, 1/4 teaspoon
1. In a large frying pan over medium high heat, sweat crushed red pepper flakes, 1/4 teaspoon dried oregano,
the onion in 1 tablespoon oil. Stir frequently, about
1/2 teaspoon paprika, 11/2 teaspoons ground cumin, 1
4-5 minutes until the onion is translucent. Add the
garlic and spice mixture and cook for another minute teaspoon sea salt, 1 teaspoon black pepper
or two, stirring frequently. You don’t want to burn
the spices, just crank up the flavor by cooking them.
2. Add the cooked lentils and stir to combine. Add the vegetable broth and, using a potato masher or fork, gently mash
the lentils until they start to look like ground meat. Cook another few minutes until hot. If the lentils start to dry out,
add another tablespoon or two of vegetable broth. (You can also use salsa here if you prefer more spice.)
3. While the lentils are cooking, make the dressing. Place all ingredients in the base of a blender or food processor and
puree until creamy and smooth.
4. Assemble! Divide the lettuce and vegetables among 4 bowls and top with lentil mixture. Drizzle with dressing,
avocado and any other desired toppings. We love this most with a little crushed tortilla chips on top!

Serves 4
Serving Size: 1 bowl
Calories Per Serving: 467
Total Fat 32.5g
Saturated Fat 4.6g
Cholesterol 0mg
Sodium 253.4mg
Total Carbohydrate 38.8g
Dietary Fiber 14.8g
Sugars 9.4g
Protein 12.7g
9% Calcium 87.4mg
29% Iron 5.3mg
15% Zinc 2.2mg
92% Folate 367.1µg

108
 Makes 1 bowl with
Glowing Goddess Bowl C F i Fo I P Z enough dressing for 4 bowls
This one’s for you, goddess! This lunch bowl is our favorite ‘let’s see what we can put together for a meal’ recipe.
It’s a recipe, but not really a recipe. The only musts are the tahini dressing, which is so good, you’ll want to put it on
everything anyway.
We’ve included a loose list of things to add, but it’s also customizable to what you have lying around your kitchen.
Think of this one as a clean-out-the-fridge type of meal.

Ingredients Per Bowl

½ cup chickpeas (or other cooked beans/
lentils of choice)
2-3 cups salad greens
½ cup cooked grains
½+ cup leftover roasted vegetables or
other chopped vegetables
Tahini Dressing makes ⅔ cup
¼ cup tahini
⅓ cup water
2 tbsp lemon juice
1 garlic clove, minced
1 tbsp olive oil
½ tsp salt

1. Whisk together all ingredients for the tahini dressing.

Season to taste with salt, as desired.
2. Assemble the bowl by placing all ingredients in a large
bowl and drizzling with tahini dressing.

Serves 1
Serving Size: 1 bowl, Calories Per Serving: 405
with dressing Sugars 4.2g
Total Fat 15.9g Protein 15.9g
Saturated Fat 2.1g 13% Calcium 128.2mg
Cholesterol 0mg 25% Iron 4.5mg
Sodium 674.9mg 21% Zinc 3.1mg
Total Carbohydrate 53.2g 31% Folate 124.9µg
Dietary Fiber 13.2g

109
Smoothies & Mocktails

110
“Momosa” Mocktail Serves 1
Cheers to being pregnant! While we didn’t drink a ton of juice or mocktails while we were pregnant, there
were certain times of celebration where we wanted to cheers with something other than sparkling water.
This momosa drink is perfect for Sunday brunch or whenever you want to feel a little fancy. Try a splash of
pomegranate or cranberry juice for a sunset-inspired drink!

Ingredients
2 tbsp orange juice (or peach juice)
4 oz sparkling water
squeeze of lemon, optional

1. Place juice in bottom of a champagne glass, then top

juice with sparkling water.
2. Add a squeeze of lemon to brighten and enjoy!

Serves 1
Serving Size: 1 glass
Calories Per Serving: 14
Total Fat 0.1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 15.9mg
Total Carbohydrate 3.2g
Dietary Fiber 0.1g
Sugars 2.6g
Protein 0.2g
4% Calcium 43mg
0% Iron 0.1mg
0% Zinc 0mg
2% Folate 9.3µg

111
Limeade Cooler Serves 2
For anyone who’s been pregnant during a hot, humid summer you know that sometimes plain water doesn’t
satisfy your unquenchable thirst. This limeade cooler is a lightly sweetened limeade that’s blended for the
ultimate cool-down treat.
If you don’t feel like squeezing fresh limes (or have carpal tunnel issues that prevent that all-together), use
jarred lime juice instead. We love Santa Cruz lime juice! And yes, you can sub lemon juice for a lemonade cooler.

Ingredients
2 cups crushed ice
½ cup fresh squeezed (or jarred) lime juice
3 tbsp maple syrup
2 cups water (regular or sparkling)

1. Add ice to a blender and pulse until well crushed.

2. Add the rest of the ingredients and pulse until
just combined. Taste for sweetness, adding more
maple syrup as desired, and serve.

Serves 2
Serving Size: 1 glass
Calories Per Serving: 93
Total Fat 0.1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 14.3mg
Total Carbohydrate 25.2g
Dietary Fiber 0.2g
Sugars 19.2g
Protein 0.3g
5% Calcium 46.2mg
0% Iron 0.1mg
3% Zinc 0.5mg
2% Folate 6.1µg

112
Watermelon Fresca Serves 2
We practically lived off cold, cubed watermelon those last few weeks of our pregnancies and this refreshing fresca
is an homage to that time. It’s one part smoothie, one part juice and one part very, very refreshing mocktail.

Ingredients
3 cups cubed watermelon 1. Add all ingredients to a blender and puree until smooth.
1 cup chopped strawberries If you want a sweeter beverage, add more watermelon.
2 tbsp fresh lime juice
1 cup water
1 cup crushed ice

Serves 2
Serving Size: 1 glass
Calories Per Serving: 99
Total Fat 0.6g
Saturated Fat 0.1g
Cholesterol 0mg
Sodium 8.2mg
Total Carbohydrate 24.9g
Dietary Fiber 2.6g
Sugars 18.5g
Protein 2g
3% Calcium 34.9mg
5% Iron 0.9mg
2% Zinc 0.4mg
7% Folate 28.3µg

113
Lemon Ginger Tea Serves 1
We like this lemon ginger tea for anytime you need to tame an upset stomach. Make it as strong or as weak as
you prefer using more or less ginger.

Ingredients
1 small ginger knob, peeled and sliced
into ≈4, 1-inch chunks
2 cups water
juice from 1 medium lemon
maple syrup, as desired

1. In a medium saucepan, simmer the ginger and

water for at least 10-15 minutes, or longer.
2. Remove from heat, and stir in the lemon juice.
3. Strain, removing the ginger, dividing the tea
between 2 large mugs. Stir in the maple syrup,
as desired, and serve.

Serves 2
Serving Size: 1 glass
Calories Per Serving: 93
Total Fat 0.1g
Saturated Fat 0g
Cholesterol 0mg
Sodium 14.3mg
Total Carbohydrate 25.2g
Dietary Fiber 0.2g
Sugars 19.2g
Protein 0.3g
5% Calcium 46.2mg
0% Iron 0.1mg
3% Zinc 0.5mg
2% Folate 6.1µg

114
Pineapple Ginger Smoothie aka
Morning Sickness No-More Smoothie Fo Serves 1
Nausea, again? Try this pineapple ginger smoothie. Cold, refreshing, and packed with nausea-quenching fresh
ginger, this is the perfect drink when not much else sounds good.

Ingredients
1 cup pineapple (fresh or frozen)
1 tbsp fresh ginger, peeled
1 tbsp lemon juice
1 cup kale leaves, stems removed
1 tbsp maple syrup
1 cup ice
1½ cups water

1. Add all ingredients to a blender and puree until

smooth. Taste, adjusting as needed. If too tart, add
more pineapple or maple syrup.

Serves 1
Serving Size: 1 smoothie Calories Per Serving: 142
Total Fat 0.5g Sugars 26.6g
Saturated Fat 0g Protein 1.8g
Cholesterol 0mg 8% Calcium 78.4mg
Sodium 25.3mg 4% Iron 0.7mg
Total Carbohydrate 36.4g 4% Zinc 0.6mg
Dietary Fiber 0.7g 11% Folate 44.4µg

115
Mocha Teaccino Fi I Serves 1
While you can still have your coffee, we know that sometimes brewed coffee can send nausea into overdrive.
This caffeine-free teaccino is like your favorite frappuccino, made with rooibos tea!
If you prefer a sweeter drink, then you’ll likely want to add more maple syrup. For a really creamy beverage,
use canned coconut milk (skim the top off first to use as a whip for a coconut cream topper!)

Ingredients
1 cup brewed rooibos tea, cooled
1 tbsp cocoa powder
½ cup coconut milk
2 tsp maple syrup
2 cups ice

1. Place all ingredients in a blender and puree until

creamy and smooth. Taste, adding more sweetener
if desired. Serve.

Serves 1
Serving Size: 1 teaccino Calories Per Serving: 321
Total Fat 29.3g Sugars 11.4g
Saturated Fat 25.8g Protein 3.9g
Cholesterol 0mg 4% Calcium 44.6mg
Sodium 30mg 16% Iron 2.8mg
Total Carbohydrate 18.2g 9% Zinc 1.3mg
Dietary Fiber 4.2g 5% Folate 20.9µg

116
Orange Julius Smoothie C F i Fo Serves 2
Remember those delicious Orange Julius shakes from the mall fast-food court? Just us? Well, this Orange
Julius smoothie is easier, healthier and just as delicious. We’re using soy milk for an extra boost of protein and
calcium; a bonus on days when your appetite might not be what it should.
For easier blending, slice bananas before serving.

Ingredients
2 medium oranges, peeled
2 frozen bananas
¼-½ cup soy milk
2 tsp vanilla extract

1. Add the oranges, bananas, ¼ cup soy milk

and vanilla extract to the base of a blender.
Puree, scraping down the sides as needed.
2. If too thick, add more soy milk. (We like
this one really thick and creamy, so add in
milk 1 tablespoon at a time until desired
consistency is met!)

Serves 2
Serving Size: 1 shake
Calories Per Serving: 196
Total Fat 1.2g
Saturated Fat 0.2g
Cholesterol 0mg
Sodium 28.3mg
Total Carbohydrate 44.7g
Dietary Fiber 6.4g
Sugars 28g
Protein 3.7g
11% Calcium 110.1mg
3% Iron 0.6mg
3% Zinc 0.4mg
18% Folate 70.2µg

117
Date Shake C Fi Fo P Serves 2
You may have heard about the connection between the consumption of dates and pregnancy, especially when
it comes to an easier labor. Randomized trials have found that eating dates late in pregnancy, about 5-6 dates
a day, may increase cervical ripening, reduce the need for a medical labor induction or augmentation, and one
small study even found a positive effect on postpartum blood loss. It’s important to note though that these
studies were small and were not blind (a gold standard for research studies), which may affect the results.
Does this mean we recommend eating at least 6 dates a day from 36 weeks on? No. While dates are nutrient-
rich, they are also calorically dense and may not be recommended for women with gestational diabetes. On
a positive note though, dates are a good source of B vitamins and folate so when you’re craving a milkshake,
consider this date shake instead!
For a chocolate date shake add in 1 tablespoon cocoa powder. For a Snickers date shake add in another
tablespoon peanut butter and 1 tablespoon cocoa powder.

Ingredients
2 large frozen bananas
5 pitted medjool dates
1 cup fortified soy milk (or almond milk)
¼ tsp cinnamon
1 heaping tbsp peanut butter
½ cup ice cubes

1. Place all ingredients into a blender and puree

until creamy and very smooth, scraping down
as needed.

Serves 2
Serving Size: 1 shake
Calories Per Serving: 437
Total Fat 10.7g
Saturated Fat 2g
Cholesterol 0mg
Sodium 117.6mg
Total Carbohydrate 85.3g
Dietary Fiber 9g
Sugars 60.6g
Protein 9.7g
21% Calcium 210.6mg
9% Iron 1.7mg
9% Zinc 1.3mg
18% Folate 72µg

118
Blueberry Acai Bowl C Fi Serves 1
We all need a good acai bowl recipe and this is our favorite way to enjoy it. You can find frozen acai packs in
the grocery store; Trader Joe’s, Whole Foods and other grocery stores carry them in the frozen fruit section.
If you don’t feel like acai (or can’t find it), add in extra frozen blueberries (or cherries!) instead.

Ingredients
1 frozen, unsweetened acai pack
½ frozen banana
1 cup frozen blueberries
1 tsp maple syrup
¼-½ cup unsweetened soy milk
¼ tsp vanilla extract

Toppings
granola
fresh fruit
nut butter drizzle

1. Place acai, banana, blueberries, maple syrup,

¼ cup soy milk and vanilla extract into a blender.
Puree until very smooth and creamy, scraping down
as needed. If mixture is too thick, add in another ¼
cup of milk, or more as needed.

Serves 1 Calories Per Serving: 244

Serving Size: 1 bowl Sugars 37.6g
Saturated Fat 0.3g Protein 4g
Cholesterol 0mg 12% Calcium 119.1mg
Sodium 39.4mg 5% Iron 0.9mg
Total Carbohydrate 52.9g 4% Zinc 0.6mg
Dietary Fiber 7.4g 8% Folate 33.4µg

NOTE: You want this bowl to be very thick and ice-cream like in texture so don’t be tempted to add in too much
liquid. If mixture becomes too thin, add in more frozen banana and/or berries.

To boost the protein content of this bowl, blend in chia or hemp seeds!

119
Hearty Main Dishes

120
Tofu Parmesan C Fi Fo I P Serves 4
Alex is a big fan of anything with the words parmesan in the name! This is her homage to one of her favorite
childhood recipes, chicken parmesan. Of course, now she prefers tofu to chicken and nutritional yeast to actual
parmesan cheese.
The key to this recipe is pressing the tofu first so it can become nice and crispy as it bakes. You can use a tofu press
(this one is the best we’ve found) or slice the tofu into slabs, wrap in paper towels or a kitchen towel, and place a
heavy object, like a cast-iron skillet, on top.
We like this parmesan best over pasta with lots of marinara sauce or tucked into a hearty sub roll. The tofu will
become soggy as it keeps, so if you aren’t planning to use this all at once, consider halving the recipe.

Ingredients
15 oz extra-firm tofu,
drained and pressed
1 cup unsweetened soy milk
1 tsp fresh lemon juice or
white vinegar
1 cup all-purpose flour
3 tbsp nutritional yeast
1 tsp garlic powder
1 tsp dried basil
1 tsp dried oregano
¼ tsp black pepper
2 tsp salt, divided
1 cup panko bread crumbs

olive oil
fresh lemon
marinara sauce

1. Preheat the oven to 400 degrees F. Serves 4

2. Drain and press the tofu, then slice in half. Then, slice into ½” slabs. Serving Size: 1/4 recipe
3. Whisk together the soy milk and lemon juice in a shallow mixing bowl and set Calories Per Serving: 353
aside. In a separate shallow mixing bowl whisk together the flour, nutritional
yeast, garlic powder, basil, oregano, pepper and 1 teaspoon salt and set aside. Total Fat 7.9g
In a third shallow mixing bowl, place the panko bread crumbs and remaining Saturated Fat 1.2g
teaspoon of salt. Cholesterol 0mg
4. Prepare a large baking sheet and line with parchment paper, cooking spray Sodium 1391.5mg
or a Silpat.
Total Carbohydrate 48.9g
5. Dip one tofu piece into the flour and coat, shaking off excess flour, then into
the soy milk-lemon mixture, then into the panko bread crumbs, pressing the Dietary Fiber 4.5g
bread crumbs to coat completely. Place on the prepared baking sheet and Sugars 2.5g
repeat with the rest of the tofu.
Protein 20.2g
6. Drizzle tofu with olive oil and bake for 20-25 minutes, flipping the tofu
21% Calcium 214.5mg
halfway through baking. Bake until golden brown and crispy. Remove from
the oven and squeeze with a little lemon juice. 28% Iron 5mg
7. Serve immediately. We like these best with pasta and marinara sauce or 5% Zinc 0.8mg
tucked into a sandwich with lots of marinara sauce. 23% Folate 94µg

121
 White Bean Pesto Pizza F i Fo I P Z Serves 4
We are big fans of pizza and really, who isn’t? These pizzas were a staple in Alex’s house, especially during the first
trimester when not much else sounded good. The addition of white beans adds in a little protein, iron and zinc.

Vegan Parmesan Cheese White Bean Pesto

½ cup raw cashews ¾ cup cooked (or canned)
¼ cup slivered almonds white cannellini beans
or almonds with skins off ½ cup tightly packed basil leaves
3 tbsp nutritional yeast 2 tbsp extra-virgin olive oil
1 tbsp garlic powder 1 tbsp white wine vinegar
¼ tsp salt or lemon juice/red wine vinegar
1 small garlic clove
salt/pepper to taste
4 whole-wheat pitas
1 cup thinly sliced tomatoes
from about 2 large tomatoes
crushed red pepper flakes, optional

1. Preheat the oven to 350 degrees F.

2. Make the vegan parmesan cheese (this saves for months in the freezer!). Place the cashews, almonds, nutritional
yeast, garlic powder and salt together in the base of a food processor and pulse until very well-combined and similar
in consistency to grated parmesan. Set aside.
3. Wipe out the food processor and add in the beans, basil, olive oil, vinegar, garlic and pinch of salt/pepper. Process
until a pesto forms, as chunky or smooth as you prefer. Taste, adding more salt/pepper as needed.
4. Place the pita breads on a baking sheet and spread the pesto on. Layer with the thinly sliced tomatoes and crushed
red pepper flakes, if desired. Sprinkle on a light layer of the vegan parm.
5. Bake for 15 minutes, or until lightly browned. Remove from oven, and sprinkle on more vegan parm as desired.

Serves 4
Serving Size: 1 pizza
Calories Per Serving: 413
Total Fat 18.2g
Saturated Fat 2.5g
Cholesterol 0mg
Sodium 508.3mg
Total Carbohydrate 52.7g
Dietary Fiber 8.5g
Sugars 4.6g
Protein 15g
6% Calcium 61.4mg
24% Iron 4.4mg
18% Zinc 2.8mg
12% Folate 47.9µg

122
Spicy Black Bean Bowl
We love a good bowl. They are customizable, versatile and easy to make ahead for simple meal prep. This version
combines black beans, sauteed greens, brown rice, salsa and a quick vegan cheese sauce. Feel free to add in
jalapeno slices, charred corn or other favorite burrito toppings.
Leftovers are great in a wrap: layer the beans, greens and salsa in a whole-grain tortilla, dip into warmed vegan
cheese sauce and enjoy.

123
 Spicy Black Bean Bowl C F i Fo I P Z Serves 4

Ingredients Quick Cheese Sauce

1 cup fresh pico de gallo 1 tbsp vegan butter
1 15oz can black beans, drained and rinsed 1 tbsp all-purpose flour
½ tsp ground cumin ¼ tsp garlic powder
½ tsp chili powder ¼ tsp onion powder
1 tbsp olive oil ½ tsp salt
1 cup unsweetened soy or almond milk
2 garlic cloves, minced
5 tbsp nutritional yeast
4 cups greens of choice (spinach, kale,
collards, and/or mustard greens)
finely chopped
2 cups cooked brown rice
½ cup salsa or fresh pico de gallo

1. Make the cheese sauce. Melt the butter in a medium

saucepan over medium heat. Add in the flour and stir to
incorporate, cooking until flour is just toasted and lightly
browned, about 2-3 minutes. Add in the garlic powder,
onion powder and salt and stir until combined. Whisk in
the milk and nutritional yeast and continue to whisk over
medium heat until sauce is thickened. Keep warm over low
heat while you prepare the rest of the ingredients.
2. Heat a large skillet over medium heat. Add 1 cup of pico de
gallo and saute for 2-3 minutes until tomatoes and onions
start to soften. Add in the black beans, cumin and chili
powder and cook until warmed through, gently mashing
some of the black beans to thicken. Remove from the skillet,
set aside and keep warm.
3. Drizzle the olive oil in the warm skillet and add in the garlic.
Cook quickly, for 30-45 seconds, until garlic is just fragrant,
taking care not to burn. Add the chopped greens and cook
for 4-5 minutes until greens are wilted and cooked though.
Add in a pinch of salt and black pepper, tasting and adding
more as needed.
4. Assemble! Divide the cooked rice among 4 bowls and top
with the cooked greens, black beans and 2 tablespoons
salsa or pico de gallo. Drizzle with cheese sauce and serve.

Serves 4
Serving size: ¼ of mixture Calories Per Serving: 317
Total Fat 7.1g Sugars 4g
Saturated Fat 1g Protein 13.2g
Cholesterol 0mg 22% Calcium 218mg
Sodium 918mg 21% Iron 3.7mg
Total Carbohydrate 51.6g 10% Zinc 1.4mg
Dietary Fiber 11.5g 24% Folate 97.2µg

124
Tofu Red Curry Bowl
If you couldn’t already tell, we swoon for almost any ethnic cuisine, and Thai Red Curry is no exception.
While some curry recipes have a lot of involved prep work, this one is designed to be as minimal as possible.
The sauce comes together in a hurry (place everything in a jar and shake to combine), along with minimal
vegetable prep.
Serve with cooked rice (instant is fine!) or preferred grain of choice.

125
 Tofu Red Curry Bowl C Fi Fo I P Serves 4

Ingredients Red Curry Sauce

14 oz extra-firm tofu, 2 tbsp Thai red curry paste
cut into ¾ inch pieces 1 cup canned, regular coconut milk
⅓ cup cornstarch 2 tsp brown sugar
2 tbsp olive oil (or other oil), divided 1 tbsp soy sauce
2 scallions, white and green parts 1 tbsp fresh lime juice
separated and sliced thin on the bias
1 tsp cornstarch
1 tbsp fresh ginger, grated
2 garlic cloves, minced
1 red bell pepper, sliced into long strips
1 green bell pepper, sliced into long strips
3 carrots, peeled and sliced
into ¼” thick rounds
cooked rice

1. Spread tofu on a paper towel-lined baking sheet and let drain for 10 minutes. Gently pat dry with paper towels;
you need the tofu to be dry to become crispy.
2. While the tofu is draining, whisk together all of the ingredients for the sauce and set aside.
3. Place the tofu and cornstarch in a large bowl and toss until combined, then transfer to a fine-mesh strainer and
shake gently to remove any excess cornstarch.
4. Heat 1 tablespoon of oil in a large non-stick skillet over medium-high heat until shimmering. Add the tofu and
cook, turning as needed, until crispy and browned on all sides, about 10 minutes. Transfer to a paper towel-lined
plate to drain.
5. Add the remaining tablespoon of oil to the empty skillet and heat again until shimmering. Add the white
scallions, ginger and garlic and cook, stirring the entire time, until just warmed, about 30-45 seconds. Add in the
bell peppers and carrots and cook until vegetables are softened, about 5-7 minutes.
6. Add the browned tofu to the skillet and stir to combine. Whisk the sauce again to recombine, then add to the
skillet and cook, stirring constantly, until sauce is thickened, about 2 minutes. Add in the remaining green scallion
tops and sesame seeds, if desired.
7. Serve warm over cooked rice.
Serves 4
Serving size: ¼ of mixture
Calories Per Serving: 397
Total Fat 26.7g
Saturated Fat 14.4g
Cholesterol 0mg
Sodium 352.5mg
Total Carbohydrate 28.7g
Dietary Fiber 5.9g
Sugars 8.9g
Protein 13.5g
12% Calcium 117.3mg
19% Iron 3.4mg
5% Zinc 0.7mg
10% Folate 41.9µg

126
Black Bean & Farro Burrito Bowl
Always feeling tired? Us too. That’s why we’re always on the hunt for make-ahead lunch prep bowls, especially
when pregnant. Make everything ahead of time, then portion into glass containers (we’re big fans of these).
Drizzle with dressing right before serving, mix well and combine. We’ve been known to eat these bowls cold from
the fridge, but they taste even better warmed through or at room temperature. Bookmark this recipe for after
baby comes, when you’ll likely want fast lunches at the ready.

127
 Black Bean & Farro Burrito Bowl C F i Fo I P Z Serves 4
Always feeling tired? Us too. That’s why we’re always on the hunt for make-ahead lunch prep bowls, especially
when pregnant. Make everything ahead of time, then portion into glass containers (we’re big fans of these).
Drizzle with dressing right before serving, mix well and combine. We’ve been known to eat these bowls cold from
the fridge, but they taste even better warmed through or at room temperature. Bookmark this recipe for after baby
comes, when you’ll likely want fast lunches at the ready.

Ingredients Quick Cheese Sauce

1 cup uncooked farro ⅓ cup extra-virgin olive oil
1 lb butternut squash, cubed ⅓ cup lime juice
1 tbsp olive oil ¼ cup packed cilantro leaves
¼ tsp cayenne pepper 1 small jalapeno, seeds and ribs
removed, roughly chopped
½ tsp smoked paprika
1 tbsp tahini
1 tsp cumin
1 tbsp maple syrup
½ tsp dried oregano 1 tsp ground cumin
2 tsp olive oil ¼ tsp salt
1 bell pepper, diced 1 garlic clove
2 tsp chili powder
2 tsp cumin
1 15oz can black beans, drained and rinsed

1. Cook the farro. Place the farro and 2 cups water in a saucepan and bring
to a boil. Reduce heat to low, cover and simmer for 35-40 minutes, until
grains are tender and liquid is absorbed. (alternatively, you can use other
grains or quick cooking grains)
2. Make the squash. Preheat oven to 400 degrees F. Toss together the squash,
1 tablespoon olive oil, ¼ teaspoon cayenne pepper, ½ teaspoon paprika, 1
teaspoon cumin and oregano together with a large pinch of salt. Place in
a single layer on a baking sheet and roast for 30-40 minutes until tender.
3. Make the beans. Heat the remaining 2 teaspoons olive oil in a skillet over
medium heat. Add the bell pepper, chili powder, cumin and pinch salt/
pepper and saute until bell pepper is softened, about 5 minutes. Stir in the
beans and let warm.
4. Make the dressing. Place all ingredients for the dressing in a blender or
food processor and puree until creamy. Season, adding more salt/pepper
as needed.
5. Assemble! Divide the cooked farro among 4 bowls and top with squash,
black beans and dressing.

Serves 4
Serving size: ¼ of mixture Calories Per Serving: 595
Total Fat 29g Sugars 7.7g
Saturated Fat 4.2g Protein 12.9g
Cholesterol 0mg 15% Calcium 153.5mg
Sodium 345.1mg 32% Iron 5.8mg
Total Carbohydrate 77.1g 15% Zinc 2.2mg
Dietary Fiber 13.1g 32% Folate 127.1µg

128
 Creamy Shells with Broccoli C F i Fo I P Z Serves 4
Creamy greens and shells! Not exactly mac and cheese—these creamy shells are covered in a protein-rich
sauce and steamed broccoli for an extra nutrient boost.
We love white beans! These little beans are a nutrient powerhouse packed with protein, calcium, iron, zinc,
fiber and folate. Pretty amazing, right?

Ingredients
1 tbsp olive oil
½ cup onion, minced
1 small carrot, peeled and chopped
2 garlic cloves, minced
1 15oz can white beans, drained and rinsed
1 cup vegetable broth
1 tbsp fresh lemon juice
or white wine vinegar
2 tbsp nutritional yeast
½ tsp salt

12 oz shell pasta
5 cups broccoli florets

1. Heat a large skillet over medium heat and add the

olive oil. When oil is shimmering, add in the onion
and carrot and cook until vegetables are mostly
soft. Stir in the garlic and a pinch of salt/pepper,
remove from heat then place in the base of a food
processor or blender.
2. Add the remaining ingredients, beans, broth, lemon, nutritional yeast, to the blender and puree until creamy
and smooth. You may need more broth, depending on the power of your blender. The sauce should be pourable,
but not too thin. If you are unsure, you can always add more liquid later once combined with the pasta. Taste,
season with more salt/pepper as needed. Set aside.
3. Bring a large pot of salted water to a boil and add the shells. When pasta is about 3 minutes from being al
dente, add in the chopped broccoli florets to cook with the pasta.
4. Drain, reserving 1 cup pasta water.
5. Add the pasta and broccoli back to the pot and add in the sauce. Stir to combine, adding more pasta water/
broth as needed to mix together. Taste, adding more salt/pepper/lemon juice as desired.

Serves 4
Serving size: ¼ of pasta mixture Calories Per Serving: 466
Total Fat 7.2g Sugars 6.6g
Saturated Fat 0.9g Protein 20.9g
Cholesterol 0mg 12% Calcium 118.6mg
Sodium 538.2mg 30% Iron 5.5mg
Total Carbohydrate 86.9g 28% Zinc 4.2mg
Dietary Fiber 15.4g 38% Folate 151.9µg

129
Tempeh Sausage & Spinach Pasta
Alex adores pasta. So much so that she even wrote an entire cookbook dedicated to it! This was especially
true when she was pregnant and even more so in those early weeks.
This recipe is a little more labor intensive than some of the other recipes, but it’s worth it. We know you’ll be
coming back over and over again to these tempeh sausage crumbles, as we make them at least once a week
to throw onto salads, in scrambles, in pasta and in Alex’s husband’s favorite dirty rice dish.
The creamy sauce is essentially a dairy-free béchamel sauce with nutritional yeast for that unmistakable
cheesy flavor. We typically use soy milk for the added nutrients, but we find that it has a strong bean taste
in a sauce like this. Therefore, almond milk is our go-to and what we’ve written in the recipe here.

130
 Tempeh Sausage & Spinach Pasta C F i Fo I P Z Serves 4

Tempeh Sausage Crumbles Cheesy Alfred-Not Sauce

1 tbsp olive oil 3 tbsp olive oil
8 oz tempeh, crumbled 4 large cloves garlic, minced
1 tsp dried fennel 4 tbsp all-purpose flour
1/2 tsp dried basil 2 cups unsweetened plain almond milk
1/2 tsp dried oregano 1/2 tsp each salt and pepper
1/2 tsp sage ¼ cup nutritional yeast
1/4 tsp red pepper flakes 1/2 tsp garlic powder
1 garlic clove, minced 1/4 cup vegan parmesan cheese
1 tbsp soy sauce 8 oz whole-wheat linguine
1 tbsp maple syrup 6 oz spinach leaves
1 tbsp white vinegar or lemon juice

1. Make the tempeh sausage. Heat 1 tablespoon olive oil in a large skillet with sides over medium heat and add the
tempeh. Cook, stirring often, until tempeh is browned and crispy, about 5 minutes. Add in the fennel, basil, oregano,
red pepper flakes, sage, garlic, soy sauce, maple syrup and lemon juice. Cook another 5-6 minutes, stirring occasionally
until tempeh is browned and crispy. Remove from the skillet and set aside.
2. Make the pasta. Bring a large pot of salted water to a boil. When boiling, add in the pasta and cook until just al dente.
Just before pasta is done, add in the spinach leaves until just wilted. Drain, reserving ½ cup pasta water.
3. Make the sauce. While the water is boiling, wipe out the skillet and heat the 3 tablespoons olive oil over medium
heat. Add in the garlic, quickly stirring to incorporate for 20-30 seconds, taking care not to burn. Reduce heat and
whisk in the flour until well combined. Drizzle in the milk, ½ cup at a time, whisking to remove any clumps. Cook until
mixture thickens and is smooth, about 4-5 minutes. Add in salt, pepper, vegan parmesan cheese, nutritional yeast, and
garlic powder and whisk until smooth. If you want a very silky, creamy sauce, blend in a blender or use an immersion
blender until smooth.
4. Assemble. Place the cooked pasta, spinach and tempeh sausage crumbles back in the pasta pot and add in the cheesy
sauce. Stir to quickly combine, adding in a tablespoon or two of the reserved pasta water as needed to thin the sauce.
5. Serve and enjoy! Add in fresh basil or red pepper flakes, as desired.
Serves 4
Serving Size: ¼ pasta mixture
Calories Per Serving: 516
Total Fat 20.6g
Saturated Fat 3g
Cholesterol 0mg
Sodium 273.1mg
Total Carbohydrate 64.1g
Dietary Fiber 12.6g
Sugars 5.2g
Protein 24.4g
40% Calcium 395.7mg
30% Iron 5.4mg
15% Zinc 2.3mg
30% Folate 119.7µg

131
Sweet Potato Chili Fries C F i Fo I P Z Serves 4
Are you craving salty, savory, fatty food? Then these sweet potato chili fries are for you! We almost always
have roasted sweet potatoes in our fridge and this is one of our favorite ways to repurpose them.
Of course, you can use whatever chili you’d like, but we also know that mama doesn’t want or need to be on
her feet all day. Therefore, we rely on Amy’s canned chili for this one.
If you’ve ever made vegan cheese sauces before, then you likely know that you’ll want to soak raw cashews
ahead of time to make them easier to blend. However, we don’t always have the foresight to know when the
craving for cheesy sauce will strike! You can puree the cashews without soaking, though the blend time may
be as long as 5 minutes to get them nice and creamy. You can also try a quick soak method: cover ths cashews
with boiling water and let sit while you prepare the rest of the ingredients/chop the sweet potatoes. Then
drain and puree!

Ingredients Quick Cheese Sauce

1 15oz can vegetarian bean chili, 1 orange bell pepper
warmed (We love Amy’s brand!) 1 tbsp taco seasoning
3 small sweet potatoes, 2 tbsp nutritional yeast
sliced into wedges
¼ cup white onion, chopped
olive oil, for drizzling
½ cup raw cashews (soaked, preferably)
salt/pepper
¾ cup unsweetened almond milk

1. Preheat oven to 425 degrees F and line a baking sheet with

parchment paper. Arrange the sweet potatoes in a single layer
on the prepared baking sheet and drizzle with olive oil, then
sprinkle with salt and pepper. Roast for 35-40 minutes, or until
crispy around the edges and cooked through.
2. While the potatoes are cooking, make the cheese sauce. Add
all ingredients to a blender and puree until creamy and smooth.
Taste, adding more salt/taco seasoning as needed. Depending
on the power of your blender, this should be a fairly smooth,
thick but pourable sauce. Additionally, if your blender has a
‘soup’ setting, use that so the cheese sauce is warm without the
use of any additional dishes. If not, and/or you want a thicker
sauce, warm it on the stove before serving.
3. To assemble, layer the sweet potato fries in a bowl and top with
chili. Drizzle with cheese sauce and serve!

Serves 4
Serving size: ¼ of mixture Calories Per Serving: 251
Total Fat 7.2g Sugars 3.6g
Saturated Fat 1.2g Protein 11.8g
Cholesterol 0mg 15% Calcium 149.2mg
Sodium 252.3mg 21% Iron 3.8mg
Total Carbohydrate 36.5g 11% Zinc 1.7mg
Dietary Fiber 10.7g 24% Folate 96.3µg

132
Weeknight Chana Masala C F i Fo I P Z Serves 4
This weeknight chana masala is a simplified way to get your curry fix! Serve with rice, naan or enjoy on its own. We
also love these leftovers with chutney tucked into a whole-grain tortilla as a burrito!

Ingredients
1 tbsp olive oil
1 onion, diced
2 jalapenos, seeded and diced
(optional)
2 tsp fresh ginger, grated
2 garlic cloves, minced
1 tbsp cumin
1 tsp ground coriander
1 tsp turmeric
¼ tsp cinnamon
⅛ tsp ground cloves
¼ tsp cayenne (optional)
1 28oz can diced tomatoes
¼ cup chopped fresh cilantro
2 15oz cans chickpeas, drained and rinsed
salt/freshly ground pepper
1 lime, juiced
1 tsp maple syrup

1. Heat the oil in a large skillet over medium heat. This type of skillet has a larger surface area and therefore is
better to simmer the sauce in compared to a stockpan. Add in the onion, jalapenos, if using, garlic and ginger.
Saute until onion and jalapeno have softened, about 8-10 minutes.
2. Stir in the spices and cook another minute or two until fragrant. Add in the tomatoes, cilantro, chickpeas
and a big pinch of salt and pepper. Cover and reduce heat to low, letting the mixture simmer for 20 minutes
until thickened.
3. Mix in the lime juice and maple syrup, then season to taste, adding in more salt/lime juice as desired. Serve
with cooked rice and/or naan.

Serves 4
Serving size: ¼ of dish Calories Per Serving: 321
Total Fat 8.9g Sugars 10.7g
Saturated Fat 1.1g Protein 14.1g
Cholesterol 0mg 19% Calcium 194.4mg
Sodium 1123.1mg 42% Iron 7.5mg
Total Carbohydrate 52.4g 15% Zinc 2.2mg
Dietary Fiber 13.9g 19% Folate 77.4µg

133
Snacks & Desserts

134
Mix and Match Lactation Balls Makes ≈36 balls
We call these mix and match because well, they are easy to mix and match! As long as you have your base of
brewer’s yeast, nut butter, oats, and maple syrup, this snack will give you long lasting energy as well as boost your
milk supply!
They also freeze great if you want to prepare them ahead of time. First individually freeze balls, then place all into
a freezer-safe container and leave in the freezer for up to 3 months. If you don’t need these for lactation just omit
the brewer’s yeast and add in more flaxseeds. They’re also great for babies!

Ingredients
2 cups rolled oats
⅓ cup ground flaxseed
3 tbsp brewer’s yeast
1 cup nut butter of choice
1/2 cup maple syrup
1 tsp vanilla extract

Add Ins
½-¾ tbsp chocolate chips
chopped nuts
coconut flakes
or your choice

1. Mix together all of the ingredients except for the add-ins. You can do this using an electric mixer fitted with
a paddle attachment or a bowl and a wooden spoon/spatula. The mixture will become very thick because of
the nut butter and maple syrup. It should stick together easily but if it falls apart, add more nut butter. If too
wet, add in more flaxseed or oats. Fold in the add-ins.
2. Roll mixture into 2 tablespoon sized smooth balls and place on parchment-lined baking sheet. Place in the
fridge for 30 minutes to let harden, then enjoy.

Serves 36
Serving Size: 1 ball Calories Per Serving: 124
Total Fat 9g Sugars 3g
Saturated Fat 3.5g Protein 2.7g
Cholesterol 13.6mg 3% Calcium 34.1mg
Sodium 2.2mg 3% Iron 0.5mg
Total Carbohydrate 7.7g 3% Zinc 0.4mg
Dietary Fiber 1.7g 7% Folate 27.3µg

135
Hemp Energy Balls Makes 20 balls
Looking for an ALA-rich snack? Try these hemp balls made with hemp hearts and flaxseeds. To bind everything
together (and provide natural sweetness) we use dates. To make dates easier to pit and blend, you may need
to soften them in hot water first.

Ingredients
1 cup quick oats
½ cup hemp hearts
¼ cup ground flaxseeds
8 dates, pitted and chopped
1-2 tbsp maple syrup
½ tsp vanilla extract
½ tsp cinnamon
¼ tsp ground ginger
⅓ cup peanut butter
pinch of salt
2-3 tbsp water, as needed

1. Place the oats, hemp hearts, flaxseeds, dates, maple

syrup, vanilla, cinnamon, ginger, peanut butter and salt
in the base of a food processor and blend until just
combined.
2. Add the water, 1 tablespoon at a time and pulse
until just combined. The mixture should easily come
together; if it’s too sticky, refrigerate for 30 minutes
to make it easier to roll or add in a little more hemp
hearts/oats.
3. Roll into 1 tablespoon sized balls and place on a
parchment or Silpat lined baking sheet.
4. Place in the fridge to harden for 30 minutes. Place in
an airtight container in the fridge for up to 2 weeks or
individually freeze, then place in a freezer-safe bag for
up to 2 months.

Serves 20
Serving Size: 1 ball Calories Per Serving: 98
Total Fat 4.4g Sugars 7.6g
Saturated Fat 0.7g Protein 3.2g
Cholesterol 0mg 2% Calcium 16.7mg
Sodium 48mg 4% Iron 0.7mg
Total Carbohydrate 12g 5% Zinc 0.7mg
Dietary Fiber 1.8g 3% Folate 10.9µg

136
 Garlicky White Bean Dip Fi I Z Makes 2 cups
Have we mentioned how much we love white beans? Let us count the nutrient ways: fiber, folate, protein, zinc,
calcium and iron. Swoon! They are one of nature’s perfect pregnancy foods.
Enjoy as a dip, spread onto breads/sandwiches or even mixed into hot pasta with a drizzle of extra-virgin olive oil.

Ingredients
1 15oz can white beans, drained and rinsed
3 garlic cloves, minced
¼ cup tahini
2 tbsp lemon juice
1 tsp onion powder
1 tsp garlic powder
½ tsp cumin
½ tsp salt
2 tbsp olive oil
2 tbsp water
¼ cup parsley, chopped

1. Place the beans, garlic, tahini, lemon juice,

seasonings and salt in the base of a food
processor and process until mixture comes
together, scraping down the sides of the
processor as needed.
2. With the blade running, drizzle in the olive
oil. If more liquid is needed, add in the water,
1 tablespoon at a time, until smooth and
creamy. Add in the parsley and pulse a few
times to combine.

Serves 4
Serving Size: ½ cup Calories Per Serving: 214
Total Fat 15.6g Sugars 0.9g
Saturated Fat 2.1g Protein 6.4g
Cholesterol 0mg 7% Calcium 68.8mg
Sodium 325.1mg 12% Iron 2.2mg
Total Carbohydrate 14.9g 11% Zinc 1.6mg
Dietary Fiber 4g 8% Folate 31.8µg

137
Chocolate Chip Chickpea Balls Makes 15 balls
Say that five times fast! We love these protein-rich bean balls for fast snacks and dessert.

Ingredients
1 15oz can chickpeas, drained and rinsed
1/3 cup oat flour
1/4 cup peanut butter
3-4 tbsp maple syrup
1 tsp vanilla
1/4 tsp salt
1/4 tsp cinnamon
⅓ cup chocolate chips

1. Pat the chickpeas dry and place in the base of a food

processor along with the oat flour, peanut butter,
maple syrup (start with 3 tablespoons and add more
from there, as desired), vanilla, salt and cinnamon.
2. Process until a dough forms. Taste, add in more maple
syrup as desired.
3. Add in the chocolate chips, then pulse until combined
and chips are incorporated.
4. Roll into balls and place on a parchment lined baking
sheet and place in the fridge to harden for at least 15
minutes. Transfer to an airtight container and keep in
the fridge for up to 1 week.

Serves 15
Serving Size: 1 ball Calories Per Serving: 98
Total Fat 4.4g Sugars 5.8g
Saturated Fat 1.4g Protein 3.1g
Cholesterol 0mg 2% Calcium 18.4mg
Sodium 123.5mg 3% Iron 0.5mg
Total Carbohydrate 12.5g 3% Zinc 0.4mg
Dietary Fiber 2.1g 3% Folate 11.9µg

138
Mango Vegan Yogurt C Fo I P Z Makes 4 cups
This recipe might just blow your mind. And sadly, we can’t take too much credit for it. The base of this recipe comes
from one of our favorite cookbooks, The Perfect Blend, tweaked to our liking. This yogurt is so refreshing and
creamy, you’ll never make homemade vegan yogurt the hard way again.
The added probiotic capsule is optional, but we prefer it this way for an extra boost of beneficial bacteria. Almost
any capsule will work, as long as you’re able to open it. We tested this one with Renew Life’s Women’s Probiotic.

Ingredients
2 cups frozen mango
¾ cup raw cashews
8 oz firm tofu
2 tbsp non-dairy milk of choice
¼ cup maple syrup
1 tbsp fresh lemon juice
1 probiotic capsule (optional)

1. Place all ingredients in a high-powered

blender and puree until very creamy and
smooth (if adding probiotic, make sure to
open capsule, empty contents into blender
and discard remainder). Depending on the
power of your blender, this might take up
to 4-5 minutes. If you are having trouble
blending, add in a splash or two of more milk.
2. Taste, adjusting for sweetness, then store in
an airtight container in the fridge for up to
5 days.

Serves 4
Serving Size: 1 cup Calories Per Serving: 270
Total Fat 12.2g Sugars 25.1g
Saturated Fat 2g Protein 9.9g
Cholesterol 0.2mg 12% Calcium 117.5mg
Sodium 11.3mg 13% Iron 2.3mg
Total Carbohydrate 33.9g 11% Zinc 1.6mg
Dietary Fiber 2.5g 10% Folate 41.9µg

139
Super Seedy Date Bombs Makes 1 bomb
We designed these date bombs to be a quick snack whenever you need something sweet, salty and satisfying. Alex
calls these ‘Snickers bites’ because they taste similar to a Snickers bar!

Ingredients Serves 1
1 date, pitted Serving Size: 1 bomb Calories Per Serving: 142
1 tsp peanut butter Total Fat 5.5g Sugars 20.5g
4-5 chocolate chips Saturated Fat 1.9g Protein 2.4g
½ tsp sesame seeds Cholesterol 0mg 3% Calcium 32mg
Sodium 23.1mg 3% Iron 0.5mg
Total Carbohydrate 24g 2% Zinc 0.4mg
1. Stuff the date with peanut butter and
chocolate chips, sprinkle with sesame seeds. Dietary Fiber 2.5g 2% Folate 9.6µg

140
Fudgesicles Makes 8 popsicles
These Vegan Chocolate Banana Popsicles taste just like a fudgesicle! Perfect for hot days or for satisfying
chocolate cravings.

Ingredients
4 bananas
3/4 cup almond (or other nut) butter
½ cup unsweetened almond milk
2 tbsp cocoa powder
1 tbsp maple syrup
½ tsp vanilla extract

1. Place all ingredients in a blender and puree until

very smooth and creamy. Taste and adjust sweetness
as needed.
2. Pour batter into 8-10 popsicle molds (will vary
depending on the type of mold used) and freeze for
at least 6 hours, until solid.
3. Enjoy! Store in a sealed container in the freezer until
ready to serve.

Serves 8
Serving Size: 1 popsicle Calories Per Serving: 209
Total Fat 13.6g Sugars 9.8g
Saturated Fat 1.1g Protein 5.9g
Cholesterol 0mg 12% Calcium 120.6mg
Sodium 14.4mg 7% Iron 1.2mg
Total Carbohydrate 20.5g 7% Zinc 1mg
Dietary Fiber 4.4g 6% Folate 24.8µg

141
Meal Prep
You know how everyone recommends making
food before baby comes? But then you’re so
tired by the end that you never end up getting
around to it? Let this time be different! Or,
employ your partner to get busy with these
freezer meals that you’ll all enjoy when you’re
running on little sleep (and patience).
If you don’t have good freezer-ready tupperware
(we like these), now might be the time to invest
(or, put it on your registry)!

142
High-Protein Freezer Lasagna
The secret ingredient in this lasagna is….red lentils! If you haven’t had these before, red lentils are different than
green or brown lentils in that they almost completely dissolve in cooking. The lentils become creamy and porridge
like, making them the perfect addition to marinara sauce!
We combine the red lentil sauce with our tried and true tofu-cashew ricotta for a double punch of protein, calcium
and fiber. We suggest doubling the recipe and making two; one for tonight and one for the freezer. Steps 5 and 6 of
the recipe give instructions for serving immediately and/or cooking from frozen!

143
 High-Protein Freezer Lasagna C F i Fo I P Z Makes 8 servings

Ingredients
1 cup dried red lentils ½ tsp garlic powder
6 cups marinara sauce 1 tbsp extra-virgin olive oil
1 cup raw cashews, soaked (see notes) 1 garlic clove, minced
8 oz tofu, drained and lightly pressed 3 cups baby spinach
¼ cup nutritional yeast 2 medium zucchini,
3 tbsp fresh lemon juice, cut into ½ inch pieces
from about 2 lemons 1 box lasagna noodles,
1 tsp salt preferable whole-grain,
cooked or no-cook noodles
1 tsp dried basil
1 tsp dried oregano Basil and vegan parmesan cheese

1. Make the sauce. Add dried red lentils and 3 cups water to a medium pot. Bring to a boil, then simmer for about
20 minutes until softened. Drain the lentils, then add to a large bowl along with the marinara sauce and stir to
combine. Set aside.
2. Make the ricotta. Drain the cashews, add to a food processor and process until very crumbly. Add in the tofu,
nutritional yeast, salt, basil, oregano, and garlic powder to the base of the food processor and pulse until fairly
smooth. It should be similar to the consistency of ricotta.
3. Make the vegetable filling. Heat the olive oil over medium heat in a large saucepan or dutch oven and add in
the minced garlic clove, stirring for 30 seconds to warm the garlic, taking care not to burn. Add in the zucchini
and spinach and cook until softened and wilted, about 5-6 minutes.
4. Assemble. Preheat oven to 350 °F. Add 1 cup of the lentil sauce to the bottom of a large 9x13 lasagna pan.
Add lasagna noodles to cover the bottom of the pan, then dollop on ⅓ of the cashew ricotta and ⅓ of the
vegetable mixture. Top with another cup of the marinara sauce, then layer with more noodles, cashew ricotta
and vegetables. Continue with two more layers, then cover with remaining sauce.
5. If serving immediately, bake for 1 hour at 350 °F. Remove, then let cool for at least 15 minutes before cutting
into and serving.
6. If freezing, cover with foil and bake for 30 minutes at 350 °F. Remove and let cool completely, about 1 hour.
Place in the freezer. When ready to eat, remove and let thaw in the refrigerator overnight. Cover the dish with
fresh foil and bake at 350 °F for 30-40 minutes, until warmed through.

NOTE: Cashews will blend better once soaked Serves 8

for at least 8 hours. If you don’t have the time Serving Size: ⅛ of dish Calories Per Serving: 555
to soak cashews ahead of time, do a quick soak:
Total Fat 12.7g Sugars 10.8g
Cover the cashews with boiling water and let
soak for at least 15-20 minutes, then drain. Saturated Fat 2g Protein 26.3g
Cholesterol 0mg 18% Calcium 184.8mg
Sodium 334.5mg 53% Iron 9.6mg
Total Carbohydrate 93.6g 32% Zinc 4.9mg
Dietary Fiber 14.6g 56% Folate 222µg

144
Freezer Lentil Soup C Fi Fo I P Z Makes 6 cups
This is what we call a literal freezer meal. Place everything uncooked in the freezer, then dump in a saucepan when
ready to cook!
To make this lentil soup even more delicious, we like a generous pour of good extra-virgin olive oil swirled in right
before serving. The extra fat also helps absorb fat-soluble nutrients, like the Vitamin A in the sweet potato and
Vitamin K in the greens!

Ingredients
2 cups sweet potato, chopped
1 large white onion, chopped
2 cups carrots, chopped
1 cup celery, chopped
4 garlic cloves, minced
1 cup uncooked brown or green lentils
1 tsp dried rosemary
1 tsp dried thyme
1 tsp dried basil
1 tbsp dried parsley
1 tbsp dried oregano
1 bay leaf
½ tsp salt
5 cups vegetable broth

¼ cup good extra-virgin olive oil

3 cups chopped greens of choice

1. Place all of the ingredients (from sweet potato to vegetable broth) in a freezer safe bag or container. Cover
tightly and freeze for up to 6 months.
2. When ready to serve, dump the freezer contents into a large soup pot and simmer over medium-low heat
until warmed through and lentils are cooked, about 1 hour.
3. Before serving, stir in the olive oil and add in the greens. Cook until wilted. Taste, adding more salt/pepper
as desired and serve.

Serves 4
Serving Size: 1.5 cups Calories Per Serving: 295
Total Fat 1.1g Sugars 10.2g
Saturated Fat 0.3g Protein 15.2g
Cholesterol 0mg 12% Calcium 122.3mg
Sodium 1214.7mg 28% Iron 5.1mg
Total Carbohydrate 58.9g 15% Zinc 2.2mg
Dietary Fiber 10.8g 68% Folate 270.5µg

145
Beans and Greens Enchiladas
For those times that you want actual enchiladas, we’ve got you covered. Whitney grew up in Arizona so
enchiladas have a very special place in her heart. Thankfully, enchiladas are also the ultimate freezer-meal!
Double (or triple) the recipe, form an assembly line and get to freezing!
We’ve included our homemade sauce recipe, but no judgement if you prefer a canned version. Cooking
shouldn’t be stressful; allow yourself short cuts!

146
 Beans and Greens Enchiladas C F i Fo I P Makes 6 servings

Ingredients
1 tbsp olive oil ½ cup vegetable broth
1 yellow onion, chopped ½ tsp salt
2 cups chopped sweet potatoes 1 bunch kale, stems removed and well chopped
½ tsp ground cumin 1 4oz can diced green chiles
½ tsp garlic powder 1 15oz can black beans, rinsed and drained
1 tsp chili powder 8 flour tortillas
Avocados and cilantro
1. Preheat the oven to 350 degrees F.
2. In a large skillet, heat the olive oil over medium heat. Add in the onion and sweet potatoes and cook until onion is
softened, about 5-7 minutes. Stir in the spices and cook for another minute or two, then add in the vegetable broth.
Using the back of a spoon to gently break down the sweet potatoes, start mashing some of them so the mixture
starts to stick together a bit. Let simmer until sweet potatoes are tender, adding in more vegetable broth as needed.
3. Add in the kale, green chilis and black beans and cook until greens are just wilted. Stir in 1 cup of the enchilada sauce;
you want the mixture to be fairly saucy.
4. Place a thin layer of the enchilada sauce at the bottom of a large 9x13” casserole dish. Place some of the mixture on
a tortilla, then roll up and place seam-side down in the pan. Continue with the rest of the tortillas, adding in as much
filling as possible then placing in the dish, squeezing them in.
5. Cover with the remaining sauce, then place in the oven and cook for 25 minutes.
6. Remove and let cool slightly. Top with sliced avocados and chopped cilantro, if desired.

Serves 6
Homemade Enchilada Sauce
Serving Size: ⅙ of dish
3 tbsp oil ¼ tsp salt
Calories Per Serving: 449
3 tbsp all-purpose flour ⅛ tsp cinnamon
Total Fat 14.6g
1 tbsp chili powder ¼ tsp ground cayenne
Saturated Fat 2g
1½ tsp ground cumin 1 15oz can crushed tomatoes
Cholesterol 0mg
½ tsp garlic powder 1 ½ cups water
Sodium 1458mg
½ tsp oregano
Total Carbohydrate 69.2g
Heat the oil in a medium saucepan over medium heat. Add in the flour, then
Dietary Fiber 10g
quickly whisk together until combined and fragrant, about 5 minutes. Add in
the remaining spices and toast until fragrant, another minute or two. Add in Sugars 7.2g
the tomatoes and water, then bring to a simmer. Cook over medium heat until Protein 14.4g
thickened, about 5-7 minutes. You can then puree with an immersion blender or
regular blender, if you desire a creamier sauce. Taste, adding more salt if needed 26% Calcium 258.6mg
and set aside. 30% Iron 5.5mg
7% Zinc 1.1mg
27% Folate 109.6µg

147
 Southwest Quinoa Bake C F i Fo I P Z Makes 4 servings
Enchiladas without the prep-work! This dump and bake (or freeze) casserole is everything we love about
enchiladas, without the pain of actually rolling them.
Again, we’ve included our favorite recipe for homemade enchilada sauce, but canned works too. You’ll need
about 3 cups of prepared sauce.

Ingredients
1 bell pepper, chopped
½ onion, chopped
1 medium zucchini, chopped
1 cup uncooked quinoa
1 cup vegetable broth
1 15oz can black beans, drained and rinsed
1 15oz can corn, drained and rinsed
1 4oz can diced jalapenos

1. Preheat the oven to 375 °F. If making homemade

enchilada sauce, make that first and set aside.
2. In a large bowl, mix together enchilada sauce (either
homemade or canned), chopped vegetables, quinoa,
broth, beans, corn and jalapenos.
3. Place everything in a large 9x13” casserole dish and
cover with foil.
4. If serving immediately, bake for 30 minutes, then
remove foil, stir and bake an additional 10-15 minutes
until piping hot and quinoa is cooked.
5. If freezing, cover and bake in a 375 °F oven for 30
minutes then remove and let cool completely. Wrap,
then freeze. When ready to eat, let thaw in the fridge
overnight, then cover and bake for 20 minutes at 375 °F.
Remove foil during last 10 minutes and cook.

Serves 4
Homemade Enchilada Sauce Serving Size: ¼ of dish
3 tbsp oil ¼ tsp salt
Calories Per Serving: 452
3 tbsp all-purpose flour ⅛ tsp cinnamon
Total Fat 15g
1 tbsp chili powder ¼ tsp ground cayenne
Saturated Fat 2.2g
1½ tsp ground cumin 1 15oz can crushed tomatoes Cholesterol 0mg
½ tsp garlic powder 1 ½ cups water Sodium 1373.5mg
½ tsp oregano Total Carbohydrate 67.4g
Heat the oil in a medium saucepan over medium heat. Add in the flour, then Dietary Fiber 14.9g
quickly whisk together until combined and fragrant, about 5 minutes. Add in Sugars 8.1g
the remaining spices and toast until fragrant, another minute or two. Add in Protein 16.6g
the tomatoes and water, then bring to a simmer. Cook over medium heat until
thickened, about 5-7 minutes. You can then puree with an immersion blender or 11% Calcium 114.9mg
regular blender, if you desire a creamier sauce. Taste, adding more salt if needed 39% Iron 6.9mg
and set aside. 18% Zinc 2.7mg
50% Folate 199.1µg

148
Freezer Meatballs Fi Makes ≈20-22 meatballs
Freezer meatballs! While these gems take a little bit of prep time, they are perfect to pull out of the freezer
whenever you need a little extra protein. Made with chickpeas (a great source of calcium, fiber, folate, iron, and zinc)
plus walnuts (a source of plant-based omega-3 fatty acids) these little balls are bursting with Italian flavor.
These meatballs will hold their shape when warmed through, but may start to crumble if placed in sauce for a long
period of time. If you plan to serve these spaghetti and meatball style, then add them at the end to warm through,
then serve.
PS don’t forget about the ultimate meatball sandwich. Just assemble a toasted sub roll, freezer meatballs, marinara
sauce and melted dairy-free cheese.

Ingredients
1 tbsp ground flaxseed meal
3 tbsp water
2 cups canned chickpeas,
drained and rinsed
½ cup walnuts
1 tsp dried oregano
1 tsp dried basil
1 tsp dried parsley
½ tsp salt
½ cup breadcrumbs
2 tbsp olive oil,
plus more for drizzling

1. Preheat oven to 450 degrees F.

2. Mix together the water and ground flaxseeds in a bowl and set aside to gel.
Place the chickpeas and walnuts in a food processor and pulse until very finely Makes ≈5 servings
chopped. Serving size: 4 meatballs
3. Remove mixture from the food processor and place in a large bowl. Add in Calories Per Serving: 190
the flaxseed/water mixture along with the spices, salt, breadcrumbs and oil. Stir Total Fat 12.9g
together until the mixture comes together. It should easily stick together. If it’s
too sticky, add in more breadcrumbs. If it’s too dry, add a little more oil/water. Saturated Fat 1.5g
Then taste—if needed, add in more salt/pepper. Cholesterol 0mg
4. Roll mixture into balls (we use this scoop) and place on a lightly greased baking Sodium 432.3mg
sheet. Drizzle with olive oil, then bake for 20 minutes until golden brown.
Total Carbohydrate 13.9g
5. Enjoy right away with your favorite sauces, or freeze! To freeze, place meatballs Dietary Fiber 4.8g
in a single layer on a parchment-lined baking sheet and place in the freezer until
hardened. Then place all meatballs in a freezer-safe bag; enjoy within 6 months. Sugars 0.4g
Protein 6g
5% Calcium 50.6mg
9% Iron 1.6mg
6% Zinc 0.9mg
8% Folate 34µg

149
White Bean and Poblano Chili C F i Fo I P Z Makes 4 servings
We made this chili with heartburn in mind! Mild in heat, with the same smoky flavor that you love in a
good bowl of chili! While poblano peppers are fairly tame in heat, if you want a chili without any spice then
substitute green bell peppers and a mild chili powder.

Ingredients
2 tbsp olive oil
4 poblano peppers,
stems and seeds removed, chopped
1 onion, finely chopped
2 15oz cans cannellini beans, divided
3 cups vegetable broth, divided
3 garlic cloves, minced
2 tbsp tomato paste
1 tsp ground cumin
1 tsp ground coriander
2 tsp chili powder
1 15oz can pinto beans, drained and rinsed
1 15oz can corn, drained and rinsed

1 lime, juiced
scallions and fresh cilantro

1. Heat a large stock pan over medium heat and add the oil. Once shimmering, add in the peppers, onion and pinch of
salt and pepper and cook until the peppers and onions are very soft, about 15 minutes.
2. Remove half of the pepper-onion mixture and place in a blender or food processor along with 1 cup cannellini beans
and 1 cup vegetable broth. Puree until creamy, then set aside.
3. To the pan with the remaining poblano-onion mixture, add in the garlic, tomato paste and spices. Cook until the paste
has darkened, then add in the remaining 2 cups of broth, scraping up any browned bits that may have formed on the
bottom of the pan.
4. Add in the remaining white beans, pinto beans and corn along with the reserved pureed poblano mix. Bring to a
low boil, then reduce heat to a simmer and cook for at least 30 minutes, allowing the mixture to thicken and develop
more flavor.
5. Just before serving, stir in the lime juice. Garnish with scallions and cilantro, if desired.

Serves 6
Serving Size: 2 cups Calories Per Serving: 462
Total Fat 8.8g Sugars 11.1g
Saturated Fat 1.1g Protein 23.3g
Cholesterol 0mg 15% Calcium 152.6mg
Sodium 407.6mg 40% Iron 7.3mg
Total Carbohydrate 78.5g 30% Zinc 4.6mg
Dietary Fiber 20.4g 54% Folate 216.5µg

150
Freezer Burritos, 3 Ways
1 hour of prep time gives you 18 freezer-ready burritos! We think that’s time well spent. Make one version
or all 3, then form an assembly line to fill, roll, wrap and freeze.
For a sturdier burrito, after wrapping with filling, place the burrito in a dry skillet over medium heat. Cook
until both sides are lightly browned, about 2 minutes per side. Place on a plate to cool, then wrap in foil.
To reheat burritos, remove foil, place on a microwave safe plate, then cover with a lightly damp kitchen towel
or paper towel. Place in the microwave for 90 seconds. Remove from the microwave, flip and cut in half.
Place back in the microwave for 60-90 seconds until warmed through.
If you don’t want to reheat in the microwave, leave the burrito in the fridge overnight to defrost. Once
defrosted, remove the aluminum foil and place the burrito on a dry skillet over medium heat for about 4-5
minutes per side, or until warmed through.

151
Mexican Freezer Burrito C F i Fo I P Z Makes 6 burritos
Ingredients
Serves 6
1 tbsp olive oil ¼ cup cilantro, chopped
Serving Size: 1 burrito
½ white or yellow onion, diced ½ cup Daiya cheddar shreds
or other cheddar-like cheese Calories Per Serving: 295
1 red bell pepper, diced
½ cup salsa Total Fat 7.8g
1 zucchini, cubed
Juice of 1 lime Saturated Fat 2.6g
1 15oz can black beans, drained and rinsed
Cholesterol 0mg
1 15oz can corn, drained and rinsed 6 whole-wheat Sodium 685.5mg
2 tbsp taco seasoning burrito-size tortillas
Total Carbohydrate 48.5g
1. In a large skillet over medium heat, heat the olive oil until shimmering. Add the Dietary Fiber 11.5g
onion and cook until softened, about 5 minutes. Add in the pepper and zucchini and Sugars 7.9g
cook for an additional 5 minutes, until lightly softened.
Protein 11.2g
2. Add in the black beans, corn, taco seasoning and cover. Simmer for 10 minutes so
everything can combine and vegetables can continue to cook. Taste, adding salt/ 13% Calcium 133.8mg
pepper as desired, depending on the saltiness of your taco seasoning. 17% Iron 3.1mg
3. Turn off heat and stir in the cilantro, shredded cheese, lime juice. Keep stirring so the 11% Zinc 1.6mg
cheese melts into the heat of the vegetables. Add in the salsa, then set aside to cool. 36% Folate 143.8µg
4. To wrap: place ≈⅓ cup of the filling onto the middle of a tortilla. Roll the burrito,
tucking in the ends, then place on a square of aluminum foil and wrap tightly. Finish
with remaining tortillas and filling, then label and place in the freezer for up to 6 months.

Breakfast Burritos C Fi Fo I P Z Makes 6 burritos

Ingredients Serves 6
1 tbsp olive oil 1 tbsp chili powder Serving Size: 1 burrito
1 onion, diced 1 tsp ground cumin Calories Per Serving: 351
3 garlic cloves, minced ¾ tsp ground turmeric Total Fat 11g
1 cup chopped sweet potatoes ¾ tsp salt Saturated Fat 2.9g
½ cup vegetable broth ¼ tsp cayenne pepper Cholesterol 0mg
14 oz extra-firm tofu, (optional)
Sodium 1154.1mg
drained and pressed 2 cup fresh spinach leaves,
chopped Total Carbohydrate 46.2g
1 15oz can black beans, drained and rinsed
6 whole-grain Dietary Fiber 14g
1 cup salsa
burrito-size tortillas Sugars 5.5g
2 tbsp nutritional yeast
Protein 19g
1. Heat the oil in a large skillet over medium heat. Add the onion and saute until 27% Calcium 270.3mg
softened, about 5 minutes. Add in the garlic and sweet potatoes, stir together
32% Iron 5.7mg
then add in the broth. Cover and steam until the potatoes are just fork tender,
about 15 minutes. 12% Zinc 1.8mg
2. Crumble in the tofu, then add in the black beans, salsa, nutritional yeast, chili 47% Folate 186.5µg
powder, cumin, salt, turmeric, and cayenne pepper. Cook for another 5 minutes
until warmed through.
3. Add in the spinach until just wilted. Season to taste, adding more salt/pepper as
needed. Remove from heat and let cool.
4. To wrap: place ≈⅓ cup of the filling onto the middle of a tortilla. Roll the burrito,
tucking in the ends, then place on a square of aluminum foil and wrap tightly.
Finish with remaining tortillas and filling, then label and place in the freezer for
up to 6 months.
152
Indian Samosa Burritos C F i Fo I P Z Makes 6 burritos

Ingredients
1 tbsp olive oil
3 cups cubed potatoes
1 cup vegetable broth
2 garlic cloves, minced
½ tsp ground coriander
2 tsp minced fresh ginger
1 tsp ground cumin
½ tsp garam masala seasoning
½ tsp ground turmeric
½ tsp salt
1 large tomato, diced
14 oz firm tofu, drained
and pressed
¾ cup frozen green peas
¼ cup chopped cilantro

6 whole-grain
burrito-size tortillas

1. Heat a large skillet over medium heat. Add the oil. When shimmering, add in the potatoes along with a pinch of salt
and cook for 1 minute, stirring to lightly brown the outsides. Add in the broth, then cover and let the potatoes cook
until just fork tender, about 15 minutes. Check every 5 minutes or so, stirring to prevent sticking and adding a splash
or two of broth as needed.
2. Add in the garlic cloves, coriander, ginger, cumin, garam masala, turmeric, salt and tomato. Cook until tomato has
broken down, about 2-3 minutes. Crumble in the tofu and cook together another 3-4 minutes until warmed through.
3. Add in the peas and cilantro, seasoning to taste as needed. Remove from heat and let cool slightly.
4. To wrap: place ≈⅓ cup of the filling onto the middle of a tortilla. Roll the burrito, tucking in the ends, then place on
a square of aluminum foil and wrap tightly. Finish with remaining tortillas and filling, then label and place in the freezer
for up to 6 months.

Serves 6
Serving Size: 1 burrito Calories Per Serving: 266
Total Fat 8.9g Sugars 4.1g
Saturated Fat 2.8g Protein 11.4g
Cholesterol 0mg 23% Calcium 228.3mg
Sodium 534.5mg 17% Iron 3.1mg
Total Carbohydrate 36.7g 11% Zinc 1.7mg
Dietary Fiber 7.5g 23% Folate 93.7µg

153
Baby Shower Registry
You don’t need as many items for baby as you may think. These are a few that we highly recommend
and used over and over again. We’ve tried to focus our recommendations on products that are both good
for you/baby and the environment. But that doesn't mean they will fit everyone’s budget. In those cases,
we’ve provided a few alternatives.
Additionally, we’re big fans of hand-me-downs and second-hand stores, especially for items that baby
will only use a handful of times, like clothes. Get familiar with mom’s groups, local consignment shops,
and online shops, like Thred Up (Alex sourced a lot of her maternity and kid's clothes from them and
loves their services).

Nursery Items
Kendall 4-in-1 Crib
If you’re buying a new crib, we love those that are Greenguard Certified, meaning they are screened for
more than 10,000 chemicals and VOCs (volatile organic chemicals) that are commonly known to pollute
indoor air. This is the one Whitney has. We love that it can convert to a toddler bed and full-size bed once
baby is finished.

Nook Mattress
We’re obsessed with this mattress. It’s non-toxic, water and stain resistant, double-sided, antimicrobial, and
machine washable. The pebble mattress has a raised pattern that allows air to flow in and around baby,
which may reduce the risk of SIDS. Nook also makes a changing pad that Alex really loves.

DockATot
Whatever your sleeping situation, this portable baby lounger is a godsend. Whitney used it round the clock
with Caleb during the first few months so he could nap anywhere in the house. We will note, Whitney's
pediatrician did caution to never leave him unattended in the Dockatot.

Swaddle Me Blankets
As every new mom knows, swaddling baby is key in those early days. These swaddles are super cozy and
we love the cute prints!

Dohm White Noise Sound Machine

We can’t say enough good things about this one! Whitney has two in Caleb's room and we both have them
in our own bedrooms. If you travel often, you may also want to consider the more compact travel one. This
machine has saved us from several loud hotel rooms.

Cuddle & Kind Dolls

We’re suckers for gifts that give back. If you’re looking for a cute doll or stuffed animal for baby, then check
these out. Cuddle & Kind dolls are ethically and fair-trade produced and give 10 meals with every purchase.
A friend gave Alex one when she was pregnant and she loved the mission so much, it’s something that she
often sends to newly pregnant friends. Vander has Sebastian the Lamb and Caleb has Noah the Dog. They
are super soft and cuddly.

Nanit Baby Monitor

There are so many baby monitors on the market, it’s hard to know which one to pick! Whitney has the Nanit
and absolutely loves it. It connects to an app on your phone which tracks and provides insight on baby’s
sleep. It connects via wifi so you can check it even when you’re not at home. It also tells the temperature
and humidity of the room and has HD video and audio.
Baby Clothes
Owlivia Organic Cotton Zippered Footie Sleep N’ Play
In those early days, when you’re waking up every couple of hours to check if baby is hungry or wet, you’re
definitely going to want a sleeper with a zipper. Trust us. We love this one because it’s made from organic
cotton and is high-quality, meaning it will withstand the many, many washes you’ll be doing once baby
starts having blowouts.

Halo Sleepsack Swaddle

If you’re like most new parents, you’re going to find swaddling very irritating at first. This sleepsack does
the hard work for you by using velcro to achieve a snug fit that even the squirmiest baby shouldn't be able
to escape from.

Burt’s Bees Wearable Blankets

We LOVE Burt’s Bees products! They are made from organic cotton, and are affordable, incredibly soft, and
cute. These wearable blankets are a perfect sleep sack once babe is done being swaddled.

Baby Toys + Accessories

Loverly Play Gym
This cute activity mat is perfect for your curious newborn.
With textures, colors, bells, and crinkly material, it engages
all the senses. It even comes with photo cards and activity
prompts based on your baby’s developmental stage. It’s a
great spot to let your newborn hang out for “floor time” and
“tummy time.”

Non-Toxic Foam Mat

Once baby begins to roll over and crawl, you’ll want a bigger
area for him to safely play without worrying about him
falling on tile or hardwood floors. Most of the foam mats
out there are made with questionable materials. We like this
one because it’s large and free of BPA, latex, PVC, EVA, and
flame retardants.

Tummy Time Floor Mirror

Floor time is so important for infants—both on their bellies
and their backs. We like this cute floor mirror for “tummy
time,” which you can start incorporating into baby’s day
around two weeks old.

Ike & Leo Teething Toys

Those chompers will come sooner than you think! These cute silicone teethers are safe for baby to
munch on and soothe sore gums. You can pop them in the freezer for extra soothing power.

Puppet Books
It’s never too early to start reading to baby! We love this Vegetable Alphabet book, and Eating the Alphabet.
Diapering
Bum Genius Cloth Diapers
Alex is a big fan of cloth diapering. We know it’s not for everyone, but cloth diapering is less expensive than
disposable diapers, better for the environment, and contains less chemicals. She’s tried several different
brands, but Bum Genius is hands down her favorite, especially the all-in-one or pocket-style variety.

Charlie Banana Wipes

Whether you cloth diaper or not, we love these organic Charlie Banana wipes, perfect for diapering, runny
noses, cleaning up after mealtime, and more. PS—this is the homemade solution Alex uses for diapers.

Bambo Diapers
Whitney decided to go the disposable diaper route. After trying many different brands, and dealing with
endless blow-outs, she found that Bambo worked the best and had the added benefit of being more eco-
friendly than your average brand, as they are compostable.

Ubbi Diaper Pail

This diaper pail does a great job of keeping smells in and has an easy to open and close lid.

Seventh Generation Wipes

These wipes work great, are gentle on sensitive skin, and are free of toxic ingredients.

Bathtime & Baby Care

Nose Frida
Everyone needs a nose frida. We promise it’s not as gross as it
sounds, and it’s amazing how much snot actually comes out of
baby. Since babies aren’t able to actually “blow”, a Nose Frida
helps get much more out than a kleenex ever could. Tip for
congested babes—bring baby into a warm shower with you to
allow his/her nasal passageway to naturally open, then Frida!

Honest Baby Shampoo + Body Wash

This gentle formula is safe for baby and smells great. Other
affordable, non-toxic brands we love are Alaffia (the kid’s body
wash and unscented shea butter lotions and bubble bath are our
favorite, bonus points that Alaffia is also fair-trade), Baby Mantra,
Burt’s Bees (we love their baby shampoo), and SheaMoisture Baby.

Babyganics Non-Alcohol Hand-Sanitizing Wipes

These wipes are perfect for tossing in your diaper bag and
sanitizing questionable surfaces when you’re on the go. They’re
free of alcohol and harmful substances like triclosan.
Feeding Baby
Babyation Breast Pump
As of press time, this pump was coming to market in a few weeks. Alex’s good friend designed this product
and it is hands-down everything you would want in a breast pump. She got to try it as it was being developed
and she constantly raves about how much this is going to change lives, especially for exclusively pumping
and working women. The benefits are endless, but we’ll just name a few: you can keep your shirt ON while
pumping, breast shields mimic the shape of baby’s mouth, it's so quiet you could it bring into a meeting and
no one would know you’re pumping, you can pump lying down(!), and a smart app can control usage. We
know that most insurance companies offer free breast pumps, but if you’re looking for a paid, more upscale
option, this is it.

Brezza Bottles
It’s true that you won’t necessarily know what bottles are best until you meet your baby, but we like brezza
bottles because they are glass.

Boppy Feeding Pillow

There are two main choices when it comes to a breastfeeding pillow—the boppy and the “breast friend.”
Both get rave reviews. Whitney personally used the boppy and loved it for assisting in positioning in the
early days and for support with the weight as her son grew.

Breast Milk Storage Bags

Put these on your registry because they’re not cheap and you can never have too many!

Nipple Shields
We hope you don’t need these, but if you do, here’s a pair that is made from silicone and BPA free.

Tripp Trapp High Chair

You won’t need this for at least six months, but, as one of the more costly purchases, we recommend registering
for a high chair. We like the Tripp Trapp as it is ergonomically friendly and grows with baby, eventually becoming
a child seat.

For Mom
Queen Rose Pregnancy Pillow
We’re hoping you read this section well before baby is born so you can scoop this up—it will be your best
friend/replace your significant other for the last few months of your pregnancy. If you’re having trouble
sleeping or experiencing back pain, a supportive pregnancy pillow like this one can be super helpful.

Brooks Fiona Nursing Sports Bra

This bra is incredibly supportive, comfortable, and adjustable to go from running to pumping to feeding your babe.

Bravado Sleep Nursing Bra

This is hands down our favorite nursing bra. Whitney has it in three colors and pretty much lives in them
unless she has to wear a “real bra” for a meeting. They’re incredibly comfortable and so easy to just slide
over to feed babe in bed or on the go.

Earth Mama Perineal Spray

This might be something that you just get for yourself. This cooling bottom spray feels amazing after birth!

Motherlove Nipple Cream

This soothing cream is safe for baby and provides relief during those painful early days of feeding.
Travel
Jogging Stroller
We don’t think that you need a jogging stroller, but, for those of you love running, it’s worth it to invest in a good
jogging stroller and BOB’s is the best.

UPPAbaby Vista Stoller

Whitney was very hesitant to purchase this stroller given the price tag but was so happy she went with
it. The Vista is an incredibly smooth ride, easy to fold down and maneuver, and has a huge basket on the
bottom. Whitney uses it to walk to the grocery store with Caleb and get all her goods—no bags necessary! It
is interchangeable with the UPPAbaby Mesa Infant Car Seat (which Whitney also loved), the infant bassinet
(which comes with it and can be used as a infant travel crib), and the toddler seat (also comes with it). You
can also by an additional food try, which Whitney uses all the time. Additionally, the Vista (as opposed to
the Cruz) allows for the addition of a second toddler seat. If you know you’re going to have more than one
babe, this stroller will serve you well when the second arrives!

Ergo Baby 360

If you follow us on Instagram, then you know how much we
love this one! Our babes are often strapped to us while walking
around the neighborhood, doing chores around the house, and
traveling through the airport. We own quite a few different baby
carriers, but this one is hands-down our favorite. While it’s not
the best for young infants (we like Baby K’Tan for newborns), it
gets almost daily use from 3 months on. We love that you can
wear it several different ways—though we don’t know anyone
who actually wears baby on their hip! (If you want to wear this
with a newborn, then you’ll need the infant insert.)

Baby Bjorn Travel Crib

We travel quite a bit. With both of our families in separate states
and two parents who travel often for work, it’s only natural that
our kids had already been to quite a few states before their 6
month birthday. This travel crib is light and small enough to fit
inside of large suitcases. It’s also great for playdates at friends'
houses or when young kids stay at our house and need a crib.
(This is the sheet we use with it.) While we don’t own this one
and can’t speak to it, this version is ½ the price of the Baby
Bjorn travel crib and looks very similar!
 Prenatal/Postpartum
RDA Quick Guide
Nutrient RDA Normal RDA Pregnancy RDA Lactation

Protein 46 g 71 g 71 g

Carbohydrates 130 g 175 g 210 g

Fat 20-25% of kcal 20-35% of kcal 20-35% of kcal

DHA 110 mg 200 mg 300 mg

Iron 18-32 mg 27-48 mg 9-16 mg

Zinc 8 mg 11 mg 12 mg

Vitamin B12 2.4 mg 2.6 mg 2.8 mg

Iodine 150 mcg 220 mcg 290 mcg

Vitamin D 600 IU 600 IU 600 IU**

Folic Acid/Folate 400 mcg 600 mcg 500 mcg

Choline 425 mg 450 mg 550 mg

Calcium 1000 mg 1000 mg 1000 mg

Selenium 55 mcg 60 mcg 70 mcg

Reference: DRI National Academies of Sciences, 2011.

*These values are for healthy adult women age 18-50. Teens may need more of certain nutrients to support a
healthy pregnancy.
**Research has shown that breastfeeding moms may supplement with 6400 mcg/day to provide adequate amounts
of vitamin D to their baby in breast milk if they do not want to directly supplement their infant.

160
Iron in Plant-Based Foods

Blackstrap molasses 2 tbsp 7.2 mg

Lentils, cooked 1 cup 6.6 mg
Tofu 1/2 cup 6.6 mg
Spinach, cooked 1 cup 6.4 mg
Kidney beans, cooked 1 cup 5.2 mg
Chickpeas, cooked 1 cup 4.7 mg
Soybeans, cooked 1 cup 4.5 mg
Tempeh 1 cup 4.5 mg
Swiss chard, cooked 1 cup 4.0 mg
Black beans, cooked 1 cup 3.6 mg
Pinto beans, cooked 1 cup 3.6 mg
Prune juice 8 oz 3.0 mg
Quinoa, cooked 1 cup 2.8 mg
Beet greens, cooked 1 cup 2.7 mg
Tahini 2 tbsp 2.7 mg
Peas, cooked 1 cup 2.5 mg
Cashews 1/4 cup 2.0 mg
Brussels sprouts, cooked 1 cup 1.9 mg
Potato with skin 1 large 1.9 mg
Bok choy, cooked 1 cup 1.8 mg
Bulgur, cooked 1 cup 1.7 mg
Raisins 1/2 cup 1.5 mg
Apricots, dried 7 1.4 mg
Almonds 1/4 cup 1.3 mg
Sesame seeds 2 tbsp 1.2 mg
Sunflower seeds 1/4 cup 1.2 mg
Millet, cooked 1 cup 1.1 mg
Broccoli, cooked 1 cup 1.0 mg
Kale, cooked 1 cup 1.0 mg

Reference: USDA Nutrient Database

161
 Plant-Based Sources of Calcium

Orange juice, fortified 1 cup 350 mg

Soymilk, fortified 1 cup 300 mg
Chia seeds 1 oz 179 mg
Tofu 3 oz 150 mg
Blackstrap molasses 1 tbsp 100 mg
Tempeh ½ cup 92 mg
Figs 5 90 mg
Soybeans ½ cup 88 mg
Kale, cooked ½ cup 89 mg
Okra 1 cup 82 mg
Pinto beans ½ cup 80 mg
Collard greens 1 cup 80 mg
Bok choy, shredded 1 cup 74 mg
Broccoli, chopped 1 cup 43 mg
Almond butter 1 tbsp 40 mg
Tahini 1 oz 40 mg

Reference: USDA Nutrient Database

The following are not good sources of calcium because they

contain high levels of oxalates, which bind to calcium and prevent its absorption:
• Spinach
• Rubarb
• Beet greens
• Swiss chard

162
 Supplement Quick Guide
You’re pregnant, you’re tired, you’re over everything—we get it. Or maybe you’re in the grocery store
right now and you just want to know what to buy, stat! If you’re not in the mood for heavy reading or
don’t have time at the moment, we’ve condensed the “need to know” on supplements into this quick,
easy-to-reference guide with our favorite brands.
As always, consult with your doctor or dietitian to determine your individual needs and make sure at
some point to read our full Prenatal Nutrition section for the nitty gritty on you and baby’s needs.

A Plant-Based Prenatal Multivitamin

Call it vitamin insurance. Multivitamins ensure you’re covering all of your bases. Start taking one
as soon as you start thinking about trying to conceive.
• Rainbow Light First Thousand Days Series
• Thorne Basic Prenatal

B12: at least 25-100mcg*

Vitamin B12 is not found in plant foods. Plant-based mamas must supplement. Studies suggest
needs are likely much higher than the RDA and, because of low absorption rates, if your prenatal
does not contain enough B12, we suggest a separate supplement.
• Any “cyanocobalamin” supplement will do. This one from Nature’s Blend is affordable
and GMP certified by the Natural Products Association.

Algae Oil (Omega-3 DHA/EPA): 400 mg DHA+

Most prenatal vitamins do not contain appreciable amounts of these fatty acids, which are critical
for baby’s brain and eye development, and may reduce postpartum depression symptoms.
• Nordic Naturals Algae Omega
• Nordic Naturals Prenatal Vegan DHA
Choline: 450 mg
This underappreciated vitamin-like compound contributes to baby’s healthy brain development.
Unfortunately, choline is typically low in a plant-based diet. If your prenatal doesn’t contain any
choline (and you don’t eat eggs), we recommend supplementing.
• Nested Naturals Vegan Choline
• Pure Science Vegan Choline

Probiotics
Emerging research suggests that probiotics may have beneficial effects for both mom and
baby, including reducing the incidence of postpartum depression, childhood allergies, and
colic in infants. Additionally, postpartum, some strains of Lactobacillus have shown to reduce
the incidence of mastitis in breastfeeding moms.
• Dr. Formulated Prenatal Probiotic
• Jarrow Women’s fem dophilus

*See our full Prenatal Nutrition section for an explanation on the wide dosage range.
163
163
 Prenatal Vitamin Checklist

Picking the perfect prenatal can be confusing. There are just so many options on the market and it’s
hard to remember how much of each nutrient you need (especially when you’re exhausted in the middle
of grocery shopping and just want to grab a bottle and get out the door). That challenge is complicated
if you’re plant-based and need more (or less) of certain nutrients that the average pregnant woman.
That’s why we decided to put together this simple checklist which includes each of the top nutrients
of importance for plant-based women and how much to look for. We recommend our two favorite
prenatals in our Supplement Guide, but we wanted you to have this reference as well in case you want
to select your own. Take this with you the next time you go shopping for supplements.

Must Haves
□□ B12: at least 25 mcg/day (OR take a separate supplement)
□□ Folate (preferred 5-methylfolate): 600 mg/day
□□ Iodine: 150-220 mcg/day
□□ Iron: at least 27 mg/day
□□ Selenium: at least 30 mcg/day
□□ Vitamin D: 600 IU/day OR 15 mcg

Bonus
• Choline: most do not include—any amount would be beneficial
see Choline section for more info

164
 References
1. Introduction
A Predominantly Plant-Based Pregnancy
Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts.
Nutrients. 2014 May 27;6(6):2131-47.
Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad
Nutr Diet. 2016 Dec;116(12):1970-1980.

Research Supporting a Plant-Based Pregnancy

Carter JP, Furman T, Hutcheson HR. Preeclampsia and reproductive performance
Dietetics: Vegetarian Diets. J Acad Nutr Diet. 2016 Dec;116(12):1970-1980.
in a community of vegans. South Med J. 1987 Jun;80(6):692-7.
Longo-Mbenza B, Kadima-Tshimanga B, Buassa-bu-Tsumbu B, M’buyamba K Jr. Diets rich in vegetables
and physical activity are associated with a decreased risk of pregnancy induced hypertension among
rural women from Kimpese, DR Congo. Niger J Med. 2008 Jan-Mar;17(1):45-9.
Maslova E, Rytter D, Bech BH, Henriksen TB, Rasmussen MA, Olsen SF, Halldorsson TI. Maternal protein
intake during pregnancy and offspring overweight 20 y later. Am J Clin Nutr. 2014 Oct;100(4):1139-48.
Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J Acad
Nutr Diet. 2016 Dec;116(12):1970-1980.
Pistollato F, Sumalla Cano S, Elio I, Masias Vergara M, Giampieri F, Battino M. Plant-Based and Plant-Rich
Diet Patterns during Gestation: Beneficial Effects and Possible Shortcomings. Adv Nutr. 2015;6(5):581-91.
Streuling I, Beyerlein A, Rosenfeld E, Schukat B, von Kries R. Weight gain and dietary intake during
pregnancy in industrialized countries--a systematic review of observational studies. J Perinat Med. 2011
Mar;39(2):123-9.
Stuebe AM, Oken E, Gillman MW. Associations of diet and physical activity during pregnancy with risk
for excessive gestational weight gain. Am J Obstet Gynecol. 2009;201(1):58.e1-8.

Myths About Meat Cravings + Aversion During Pregnancy

Fessler DM. Luteal phase immunosuppression and meat eating. Riv Biol. 2001
Sep-Dec;94(3):403-26.
Orloff NC, Hormes JM. Pickles and ice cream! Food cravings in pregnancy: hypotheses, preliminary
evidence, and directions for future research. Front Psychol. 2014 Sep 23;5:1076.
Pica: Causes, Common Cravings and Risks During Pregnancy. American Pregnancy Association Website.
https://americanpregnancy.org/pregnancy-health/unusual-cravings-pica/ Updated January 28, 2016.

What Does Predominantly Plant-Based Mean?

EAT-Lancet Commission Brief for Everyone. EAT Forum. https://eatforum.org/lancet-commission/
everyone/
Norat T, Bingham S, Ferrari P, Slimani N, Jenab M, Mazuir M, Overvad K, Olsen A, Tjønneland A, Clavel
F, Boutron-Ruault MC, Kesse E, Boeing H, Bergmann MM, Nieters A, Linseisen J, Trichopoulou A,
Trichopoulos D, Tountas Y, Berrino F, Palli D, Panico S, Tumino R, Vineis P, Bueno-de-Mesquita HB,
Peeters PH, Engeset D, Lund E, Skeie G, Ardanaz E, González C, Navarro C, Quirós JR, Sanchez MJ,
Berglund G, Mattisson I, Hallmans G, Palmqvist R, Day NE, Khaw KT, Key TJ, San Joaquin M, Hémon B,
Saracci R, Kaaks R, Riboli E. Meat, fish, and colorectal cancer risk: the European Prospective Investigation
into cancer and nutrition. J Natl Cancer Inst. 2005 Jun 15;97(12):906-16.
165
2. Chapter 1: Prenatal Nutrition For Plant-Based Mamas
Calories
Dagnelie PC, van Staveren WA, van Klaveren JD, Burema J. Do children on macrobiotic diets show catch-
up growth? A population-based cross-sectional study in children aged 0-8 years. Eur J Clin Nutr. 1988
Dec;42(12):1007-16.
Dagnelie PC, van Staveren WA, Vergote FJ, Burema J, van’t Hof MA, van Klaveren JD, Hautvast JG.
Nutritional status of infants aged 4 to 18 months on macrobiotic diets and matched omnivorous control
infants: a population-based mixed-longitudinal study. II. Growth and psychomotor development. Eur J
Clin Nutr. 1989 May;43(5):325-38.
McFadyen IR, Campbell-Brown M, Abraham R, North WR, Haines AP. Factors affecting birthweights in
Hindus, Moslems and Europeans. Br J Obstet Gynaecol. 1984 Oct;91(10):968-72.
Strauss RS, Dietz WH. Low maternal weight gain in the second or third trimester increases the risk for
intrauterine growth retardation. J Nutr. 1999 May;129(5):988-93.

Weight Gain Guidelines

Craig WJ. Health effects of vegan diets. Am J Clin Nutr. 2009 May;89(5):1627S-1633S.
Institute of Medicine. Committee on Nutritional Status During Pregnancy and Lactation. Nutrition During
Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. Washington, DC: National Academies Press;
1990. 5, Total Amount and Pattern of Weight Gain: Physiologic and Maternal Determinants.
Weight gain during pregnancy. Committee Opinion No. 548. American College of Obstetricians and
Gynecologists. Obstet Gynecol. 2013;121:210–2.

Protein
Fulgoni VL 3rd. Current protein intake in America: analysis of the National Health and Nutrition
Examination Survey, 2003-2004. Am J Clin Nutr. 2008 May;87(5):1554S-1557S.

DHA
Bose-O’Reilly S, McCarty KM, Steckling N, Lettmeier B. Mercury exposure and children’s health. Curr
Probl Pediatr Adolesc Health Care. 2010;40(8):186-215.
Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010;3(4):163-71.
Dioxins and Their Effects on Human Health. WHO. https://www.who.int/news-room/fact-sheets/detail/
dioxins-and-their-effects-on-human-health. Updated October 4, 2016.
Fats and fatty acids in human nutrition. Report of an expert consultation. FAO Food Nutr Pap.
2010;91:1-166.
Higdon J, Drake V, Angelo G, Jump DB. Essential fatty acids. Linus Pauling Institute Micronutrient
Information Center Oregon State University. 2003. https://lpi.oregonstate.edu/mic/other-nutrients/
essential-fatty-acids.
Institute of Medicine and National Research Council. A Framework for Assessing Effects of the Food
System. Washington, DC: National Academies Press; 2015 Jun 17.
Thurstan R, Roberts CM. The past and future of fish consumption: Can supplies meet healthy eating
recommendations?. Marine Poll Bull. 2014;89(1-2): 5-11.
Vorderstrasse BA, Fenton SE, Bohn AA, Cundiff JA, Lawrence BP. A novel effect of dioxin: exposure
during pregnancy severely impairs mammary gland differentiation. Toxicol Sci. 2004 Apr;78(2):248-57.

166
DHA Supplementation
Arterburn LM, Oken HA, Hoffman JP, Bailey-Hall E, Chung G, Rom D, Hamersley J, McCarthy D.
Bioequivalence of Docosahexaenoic acid from different algal oils in capsules and in a DHA-fortified food.
Lipids. 2007 Nov;42(11):1011-24.
Carlson SE, Colombo J, Gajewski BJ, Gustafson KM, Mundy D, Yeast J, Georgieff MK, Markley LA, Kerling
EH, Shaddy DJ. DHA supplementation and pregnancy outcomes. Am J Clin Nutr. 2013 Apr;97(4):808-15.
Rogers LK, Valentine CJ, Keim SA. DHA supplementation: current implications in pregnancy and childhood.
Pharmacol Res. 2013 Apr;70(1):13-9.

Is there such thing as too much fat?

Gustafsson HC, Kuzava SE, Werner EA, Monk C. Maternal dietary fat intake during pregnancy is associated
with infant temperament. Dev Psychobiol. 2015;58(4):528-35.
Sussman D, van Eede M, Wong MD, Adamson SL, Henkelman M. Effects of a ketogenic diet during
pregnancy on embryonic growth in the mouse. BMC Pregnancy Childbirth. 2013 May 8;13:109.

Iron
Hallberg L, Brune M, Rossander L. The role of vitamin C in iron absorption. Int J Vitam Nutr Res Suppl.
1989;30:103-8.
Hurrell R, Egli I. Iron bioavailability and dietary reference values. Am J Clin Nutr. 2010
May;91(5):1461S-1467S.
Institute of Medicine. Panel on Micronutrients. Dietary Reference Intakes for Vitamin A, Vitamin K,
Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium,
and Zinc. Washington DC: National Academies Press; 2001. 9, Iron.
Jeong SH, Kang D, Lim MW, Kang CS, Sung HJ. Risk assessment of growth hormones and antimicrobial
residues in meat. Toxicol Res. 2010;26(4):301-13.
Marangoni F, Cetin I, Verduci E, Canzone G, Giovannini M, Scollo P, Corsello G, Poli A. Maternal Diet
and Nutrient Requirements in Pregnancy and Breastfeeding. An Italian Consensus Document. Nutrients.
2016 Oct 14;8(10).
Reddy NR, Sathe SK. Food Phytates. CRC Press; December 20, 2001.
Scheers N, Rossander-Hulthen L, Torsdottir I, Sandberg AS. Increased iron bioavailability from lactic-
fermented vegetables is likely an effect of promoting the formation of ferric iron (Fe(3+)). Eur J Nutr.
2016 Feb;55(1):373-82.

Zinc
Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017 Sep
13;14:36.
Saunders AV, Craig WJ, Baines SK. Zinc and vegetarian diets. Med J Aust. 2013 Aug 19;199(4
Suppl):S17-21.

Calcium
Beinder E. [Calcium-supplementation in pregnancy--is it a must?]. Ther Umsch. 2007 May;64(5):243-7.
Penney DS, Miller KG. Nutritional counseling for vegetarians during pregnancy and lactation. J Midwifery
Womens Health. 2008 Jan-Feb;53(1):37-44.
WHO. Guideline: Calcium supplementation in pregnant women. Geneva: World Health Organization;
2013.

167
B12
Caramaschi D, Sharp GC, Nohr EA, Berryman K, Lewis SJ, Davey Smith G, Relton CL. Exploring a causal
role of DNA methylation in the relationship between maternal vitamin B12 during pregnancy and child’s
IQ at age 8, cognitive performance and educational attainment: a two-step Mendelian randomization
study. Hum Mol Genet. 2017 Aug 1;26(15):3001-3013.
Daily Needs. Vegan Health | Evidence-Based Nutrient Recommendations. veganhealth.org/daily-needs/.
Elmadfa I, Singer I. Vitamin B-12 and homocysteine status among vegetarians: a global perspective. Am
J Clin Nutr. 2009 May 1;89(5):1693S–1698S.
Obeid R, Fedosov SN, Nexo E. Cobalamin coenzyme forms are not likely to be superior to cyano-
and hydroxyl-cobalamin in prevention or treatment of cobalamin deficiency. Mol Nutr Food Res.
2015;59(7):1364-72.
Palmer, S. Vitamin B12 and the Vegan Diet. Today’s Dietitian. 2018 Apr;20(4):38.

Vitamin D
Institute of Medicine. Dietary Reference Intakes for Calcium and Vitamin D. Washington, DC: National
Academies Press; 2011.
Mithal A, Wahl DA, Bonjour JP, Burckhardt P, Dawson-Hughes B, Eisman JA, El-Hajj Fuleihan G, Josse
RG, Lips P, Morales-Torres J; IOF Committee of Scientific Advisors (CSA) Nutrition Working Group. Global
vitamin D status and determinants of hypovitaminosis D. Osteoporos Int. 2009 Nov;20(11):1807-20.
Peterlik M. Vitamin D insufficiency and chronic diseases: hype and reality. Food Funct. 2012
Aug;3(8):784-94.

MTHFR Gene Mutation

Lamers Y, Prinz-Langenohl R, Brämswig S, Pietrzik K. Red blood cell folate
concentrations increase more after supplementation with [6S]-5-methyltetrahydrofolate than with folic
acid in women of childbearing age. Am J Clin Nutr. 2006 Jul;84(1):156-61.

Choline
Boeke CE, Gillman MW, Hughes MD, Rifas-Shiman SL, Villamor E, Oken E. Choline intake during
pregnancy and child cognition at age 7 years. Am J Epidemiol. 2012;177(12):1338-47.
Caudill MA, Strupp BJ, Muscalu L, Nevins JEH, Canfield RL. Maternal choline supplementation during the
third trimester of pregnancy improves infant information processing speed: a randomized, double-blind,
controlled feeding study. FASEB J. 2018 Apr;32(4):2172-2180.
Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin,
Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National
Academy Press; 1998.
Jadavji NM, Deng L, Malysheva O, Caudill MA, Rozen R. MTHFR deficiency or reduced intake of folate
or choline in pregnant mice results in impaired short-term memory and increased apoptosis in the
hippocampus of wild-type offspring. Neuroscience. 2015 Aug 6;300:1-9.
Shaw GM, Carmichael SL, Yang W, Selvin S, Schaffer DM. Periconceptional Dietary Intake of Choline and
Betaine and Neural Tube Defects in Offspring. Am J Epidemiol. 2004 Jul 15;160(2): 102-09.
Wu BT, Innis SM, Mulder KA, Dyer RA, King DJ. Low plasma vitamin B-12 is associated with a lower
pregnancy-associated rise in plasma free choline in Canadian pregnant women and lower postnatal
growth rates in their male infants. Am J Clin Nutr. 2013;98:1209-17.

168
 Iodine
Zimmermann MB. Iodine deficiency in pregnancy and the effects of maternal iodine supplementation on
the offspring: a review. Am J Clin Nutr. 2009 Feb;89(2):668S-72S.

Selenium
Brazil Nuts: A Super Source of Selenium. Berkeley Wellness. http://www.berkeleywellness.com/healthy-
eating/food/article/brazil-nuts-super-source-selenium. 2015 Dec 7.
Polanska K, Hanke W, Krol A, Gromadzinska J, Kuras R, Janasik B, Wasowicz W, Mirabella F, Chiarotti F,
Calamandrei G. Micronutrients during pregnancy and child psychomotor development: Opposite effects
of Zinc and Selenium. Environ Res. 2017 Oct;158:583-589.

Probiotics
Badehnoosh B, Karamali M, Zarrati M, Jamilian M, Bahmani F, Tajabadi-Ebrahimi M, Jafari P, Rahmani E,
Asemi Z. The effects of probiotic supplementation on biomarkers of inflammation, oxidative stress and
pregnancy outcomes in gestational diabetes. J Matern Fetal Neonatal Med. 2018 May;31(9):1128-1136.
Gomez Arango LF, Barrett HL, Callaway LK, Nitert MD. Probiotics and pregnancy. Curr Diab Rep. 2015
Jan;15(1):567.
Kuitunen M. Probiotics and prebiotics in preventing food allergy and eczema. Curr Opin Allergy Clin
Immunol. 2013 Jun;13(3):280-6.
Rutten N, Van der Gugten A, Uiterwaal C, Vlieger A, Rijkers G, Van der Ent K. Maternal use of probiotics
during pregnancy and effects on their offspring’s health in an unselected population. Eur J Pediatr. 2016
Feb;175(2):229-35.
Slykerman RF, Hood F, Wickens K, Thompson JMD, Barthow C, Murphy R, Kang J, Rowden J, Stone P,
Crane J, Stanley T, Abels P, Purdie G, Maude R, Mitchell EA; Probiotic in Pregnancy Study Group. Effect
of Lactobacillus rhamnosus HN001 in Pregnancy on Postpartum Symptoms of Depression and Anxiety:
A Randomised Double-blind Placebo-controlled Trial. EBioMedicine. 2017 Oct;24:159-165.
Sohn K, Underwood MA. Prenatal and postnatal administration of prebiotics and probiotics. Semin Fetal
Neonatal Med. 2017;22(5):284-289.
Wickens K, Barthow C, Mitchell EA, Stanley TV, Purdie G, Rowden J, Kang J, Hood F, van den Elsen L,
Forbes-Blom E, Franklin I, Barnes P, Fitzharris P, Maude RM, Stone P, Abels P, Murphy R, Crane J. Maternal
supplementation alone with Lactobacillus rhamnosus HN001 during pregnancy and breastfeeding does
not reduce infant eczema. Pediatr Allergy Immunol. 2018 May;29(3):296-302.

3. Chapter 2: PPBing Your Diet

The Pb3 Plate
U.S. Department of Agriculture. Choose MyPlate. https://www.choosemyplate.gov.

Fruits and Vegetables

Baskin R, Hill B, Jacka FN, O’Neil A, Skouteris H. Antenatal dietary patterns and depressive symptoms
during pregnancy and early post-partum. Matern Child
Nutr. 2017 Jan;13(1).
Boeing H, Bechthold A, Bub A, Ellinger S, Haller D, Kroke A, Leschik-Bonnet E, Müller MJ, Oberritter H,
Schulze M, Stehle P, Watzl B. Critical review: vegetables and fruit in the prevention of chronic diseases.
Eur J Nutr. 2012 Sep;51(6):637-63.
Freitas-Vilela AA, Pearson RM, Emmett P, Heron J, Smith ADAC, Emond A, Hibbeln JR, Castro MBT, Kac
G. Maternal dietary patterns during pregnancy and intelligence quotients in the offspring at 8 years of
age: Findings from the ALSPAC cohort. Matern Child Nutr. 2018 Jan;14(1).
169
Sahariah SA, Potdar RD, Gandhi M, Kehoe SH, Brown N, Sane H, Coakley PJ,
Marley-Zagar E, Chopra H, Shivshankaran D, Cox VA, Jackson AA, Margetts BM, Fall
CH. A Daily Snack Containing Leafy Green Vegetables, Fruit, and Milk before and during Pregnancy
Prevents Gestational Diabetes in a Randomized, Controlled Trial in Mumbai, India. J Nutr. 2016
Jul;146(7):1453S-60S.

Phytochemicals
Zhang YJ, Gan RY, Li S, Zhou Y, Li AN, Xu DP, Li HB. Antioxidant Phytochemicals for the Prevention and
Treatment of Chronic Diseases. Molecules. 2015 Nov 27;20(12):21138-56.

Baby’s Budding Taste Buds

Mennella JA, Jagnow CP, Beauchamp GK. Prenatal and postnatal flavor learning by human infants.
Pediatrics. 2001;Jun;107(6):E88.

Is Organic Important?
Benbrook CM, Butler G, Latif MA, Leifert C, Davis DR. Organic production enhances milk nutritional
quality by shifting fatty acid composition: a United States-wide, 18-month study. PLoS One. 2013 Dec
9;8(12):e82429.
Bøhn T, Cuhra M, Traavik T, Sanden M, Fagan J, Primicerio R. Compositional differences in soybeans on the
market: glyphosate accumulates in Roundup Ready GM soybeans. Food Chem. 2014 Jun 15;153:207-15.
Brantsæter AL, Torjusen H, Meltzer HM, Papadopoulou E, Hoppin JA, Alexander J, Lieblein G, Roos
G, Holten J, Swartz J, Haugen, M. Organic Food Consumption during Pregnancy and Hypospadias
and Cryptorchidism at Birth: The Norwegian Mother and Child Cohort Study (MoBa). Environ Health
Perspect. 2015;124(3):357–364.
Chiu YH, Afeiche MC, Gaskins AJ, Williams PL, Petrozza JC, Tanrikut C, Hauser R, Chavarro JE. Fruit and
vegetable intake and their pesticide residues in relation to semen quality among men from a fertility
clinic. Hum Reprod. 2015 Jun;30(6):1342-51.
Chiu YH, Williams PL, Gillman MW, Gaskins AJ, Mínguez-Alarcón L, Souter I, Toth TL, Ford JB, Hauser R,
Chavarro JE; EARTH Study Team. Association Between Pesticide Residue Intake From Consumption of
Fruits and Vegetables and Pregnancy Outcomes Among Women Undergoing Infertility Treatment With
Assisted Reproductive Technology. JAMA Intern Med. 2018 Jan 1;178(1):17-26.
EWG’s 2019 Shopper’s Guide to Pesticides in Produce. EWG. https://www.ewg.org/foodnews/summary.
php 2019 Mar 20.
Gore AC, Chappell VA, Fenton SE, Flaws JA, Nadal A, Prins GS, Toppari J, Zoeller RT. EDC-2: The
Endocrine Society’s Second Scientific Statement on Endocrine-Disrupting Chemicals. Endocr Rev. 2015
Dec;36(6):E1-E150.
Hunter D, Foster M, McArthur JO, Ojha R, Petocz P, Samman S. Evaluation of the micronutrient
composition of plant foods produced by organic and conventional agricultural methods. Crit Rev Food
Sci Nutr. 2011 Jul;51(6):571-82.
Temkin A. Breakfast With a Dose of Roundup?. EWG. https://www.ewg.org/childrenshealth/
glyphosateincereal/. 2018 Aug 15.

170
Grains and Starches
Gaskins AJ, Chiu YH, Williams PL, Keller MG, Toth TL, Hauser R, Chavarro JE; EARTH Study Team.
Maternal whole grain intake and outcomes of in vitro fertilization. Fertil Steril. 2016 Jun;105(6):1503-
1510.e4.
Seal CJ, Brownlee IA. Whole-grain foods and chronic disease: evidence from epidemiological and
intervention studies. Proc Nutr Soc. 2015 Aug;74(3):313-9.
Webb D. Beans and Grains: The Perfect Pairing. Today’s Dietitian. 2014 Dec;26(12):36.
Zhu Y, Olsen SF, Mendola P, Halldorsson TI, Yeung EH, Granström C, Bjerregaard AA, Wu J, Rawal S,
Chavarro JE, Hu FB, Zhang C. Maternal dietary intakes of refined grains during pregnancy and growth
through the first 7 y of life among children born to women with gestational diabetes. Am J Clin Nutr.
2017 Jul;106(1):96-104.

Legumes, Nuts, and Seeds

Luo Y, Xie W. Effect of soaking and sprouting on iron and zinc availability in green and white faba bean
(Vicia faba L.). J Food Sci Technol. 2013;51(12):3970–3976.

Nutrients of Importance
Assaf-Balut C, García de la Torre N, Durán A, Fuentes M, Bordiú E, Del Valle L, Familiar C, Ortolá A, Jiménez
I, Herraiz MA, Izquierdo N, Perez N, Torrejon MJ, Ortega MI, Illana FJ, Runkle I, de Miguel MP, Montañez
C, Barabash A, Cuesta M, Rubio MA, Calle-Pascual AL. A Mediterranean diet with additional extra virgin
olive oil and pistachios reduces the incidence of gestational diabetes mellitus (GDM): A randomized
controlled trial: The St. Carlos GDM prevention study. PLoS One. 2017 Oct 19;12(10):e0185873.

Hydration/Supplementation
Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
Washington, DC: The National Academies Press; 2005.

Average Servings Per Day (Chart)

Davis B, Melina V. Becoming Vegan: The Complete Guide to Adopting a Health Plant-based Diet.
Tennessee: Book Publishing Company; 2000.

Eat This, Not That

Foods to Avoid
Centers for Disease Control and Prevention. Listeria (Listeriosis). https://www.cdc.gov/listeria/prevention.
html.
Cleveland Clinic. Nutrition During Pregnancy for Vegetarians.
https://my.clevelandclinic.org/health/articles/4724-nutrition-during-pregnancy-for-vegetarians.
Therapeutic Research Center. Natural Medicines. https://naturalmedicines.therapeuticresearch.com

Foods to Watch Out For

Canadian Food Inspection Agency. 2010-2011 Salmonella and Generic E. coli in Tahini. http://www.
inspection.gc.ca/food/chemical-residues-microbiology/microbiology/tahini/eng/1430919384198/143
0919384776. Sep 4, 2018.
House of Thaller Recalls Selected Pine Nut Hummus Products Because of Possible Health Risk. U.S. Food
and Drug Administration. https://www.fda.gov/safety/recalls/ucm563822.htm. June 19, 2017.
171
Pope E, Koren G, Bozzo P. Sugar substitutes during pregnancy. Can Fam Physician. 2014;60(11):1003–1005.
Suez J, Korem T, Zeevi D, Zilberman-Schapira G, Thaiss CA, Maza O, Israeli D, Zmora N, Gilad S, Weinberger
A, Kuperman Y, Harmelin A, Kolodkin-Gal I, Shapiro H, Halpern Z, Segal E, Elinav E. Artificial sweeteners
induce glucose intolerance by altering the gut microbiota. Nature. 2014 Oct 9;514(7521):181-6.
Suez J, Korem T, Zilberman-Schapira G, Segal E, Elinav E. Non-caloric artificial sweeteners and the
microbiome: findings and challenges. Gut Microbes. 2015;6(2):149–155.

Beverages to Avoid
Alcohol Use in Pregnancy. Centers for Disease Control and Prevention. https://www.cdc.gov/ncbddd/
fasd/alcohol-use.html.
Brent RL, Christian MS, Diener RM. Evaluation of the reproductive and developmental risks of caffeine.
Birth Defects Res B Dev Reprod Toxicol. 2011 Apr;92(2):152-87.
Caffeine Intake During Pregnancy. American Pregnancy Association. https://americanpregnancy.org/
pregnancy-health/caffeine-intake-during-pregnancy/. Aug 17, 2018.
Food Safety for Pregnant Women. Foodsafety.gov. https://www.foodsafety.gov/risk/pregnant/index.
html#_Avoid_Unpasteurized_Juice.
Fruits, Veggies and Juices from Food Safety for Moms to Be. U.S. Food and Drug Administration. https://
www.fda.gov/Food/ResourcesForYou/HealthEducators/ucm082417.htm. Updated Sept 27, 2018.
Jahanfar S, Jaafar SH. Effects of restricted caffeine intake by mother on fetal, neonatal and pregnancy
outcome. Cochrane Database Syst Rev. 2013 Feb 28;(2):CD006965.
Morgan S, Koren G, Bozzo P. Is caffeine consumption safe during pregnancy?. Can Fam Physician.
2013;59(4):361–362.
Talking About Juice Safety: What You Need to Know. U.S. Food and Drug Administration. https://www.
fda.gov/Food/ResourcesForYou/Consumers/ucm110526.htm. Updated Nov 15, 2017.

Consuming Allergens During Pregnancy

Garcia-Larsen V, Ierodiakonou D, Jarrold K, Cunha S, Chivinge J, Robinson Z, Geoghegan N, Ruparelia A,
Devani P, Trivella M, Leonardi-Bee J, Boyle RJ. Diet during pregnancy and infancy and risk of allergic or
autoimmune disease: A systematic review and meta-analysis. PLoS Med. 2018 Feb 28;15(2):e1002507.
López-Expósito I, Song Y, Järvinen KM, Srivastava K, Li XM. Maternal peanut exposure during pregnancy
and lactation reduces peanut allergy risk in offspring. J Allergy Clin Immunol. 2009 Nov;124(5):1039-46.
Sicherer SH, Wood RA, Stablein D, Lindblad R, Burks AW, Liu AH, Jones SM, Fleischer DM, Leung DY,
Sampson HA. Maternal consumption of peanut during pregnancy is associated with peanut sensitization
in atopic infants. J Allergy
Clin Immunol. 2010 Dec;126(6):1191-7.
Venter C, Brown KR, Maslin K, Palmer DJ. Maternal dietary intake in pregnancy
and lactation and allergic disease outcomes in offspring. Pediatr Allergy
Immunol. 2017 Mar;28(2):135-143.

Meal-Prep Strategies
Aungst J. 2014 Updated safety assessment of Bisphenol A (BPA) for use in food contact applications.
U.S. Food and Drug Administration Department of Health and Human Services. https://www.fda.gov/
downloads/NewsEvents/PublicHealthFocus/UCM424266.pdf. June 17, 2014.
Concern over canned foods. Consumer Reports. https://www.consumerreports.org/cro/2012/05/
concern-over-canned-foods/index.htm. Updated: Dec 2009.

172
4. Chapter 3: Pregnancy Symptoms
Nausea and Vomiting
Ahmed M, Hwang JH, Choi S, Han D. Safety classification of herbal medicines used among pregnant
women in Asian countries: a systematic review. BMC Complement Altern Med. 2017;17(1):489.
Chittumma P, Kaewkiattikun K, Wiriyasiriwach B. Comparison of the effectiveness of ginger and vitamin
B6 for treatment of nausea and vomiting in early pregnancy: a randomized double-blind controlled trial.
J Med Assoc Thai. 2007 Jan;90(1):15-20.
Flaxman SM, Sherman PW. Morning sickness: adaptive cause or nonadaptive consequence of embryo
viability? Am Nat. 2008 Jul;172(1):54-62.
Matthews A, Dowswell T, Haas DM, Doyle M, O’Mathúna DP. Interventions for nausea and vomiting in
early pregnancy. Cochrane Database Syst Rev. 2010 Sep 8;(9):CD007575.
Niebyl JR, Goodwin TM. Overview of nausea and vomiting of pregnancy with an emphasis on vitamins
and ginger. Am J Obstet Gynecol. 2002 May;186(5 Suppl Understanding):S253-5.
Viljoen E, Visser J, Koen N, Musekiwa A. A systematic review and meta-analysis of the effect and safety
of ginger in the treatment of pregnancy-associated nausea and vomiting. Nutr J. 2014 Mar 19;13:20.

Constipation, Bloating, and Gas

Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
Washington, DC: The National Academies Press; 2005.
Khayyatzadeh SS, Esmaillzadeh A, Saneei P, Keshteli AH, Adibi P. Dietary patterns and prevalence of
irritable bowel syndrome in Iranian adults. Neurogastroenterol Motil. 2016 Dec;28(12):1921-1933.

Heartburn
Ford RL, Swanson KA. Proton-Pump Inhibitors and Risk of Dementia. Consult Pharm. 2017 Nov
1;32(11):682-686.
Gastroesophageal Reflux Disease (GERD) During Pregnancy. Michigan Medicine. https://www.
uofmhealth.org/health-library/aa130363. Updated: Mar 27, 2018.
Moayyedi P, Leontiadis GI. The risks of PPI therapy. Nat Rev Gastroenterol Hepatol. 2012 Feb
14;9(3):132-9.

Gestational Diabetes
American Diabetes Association. (2) Classification and diagnosis of diabetes.
Diabetes Care. 2015 Jan;38 Suppl:S8-S16.
Mitanchez D, Yzydorczyk C, Simeoni U. What neonatal complications should the pediatrician be aware
of in case of maternal gestational diabetes?. World J Diabetes. 2015;6(5):734–743.
Romon M, Nuttens MC, Vambergue A, Vérier-Mine O, Biausque S, Lemaire C, Fontaine P, Salomez JL,
Beuscart R. Higher carbohydrate intake is associated with decreased incidence of newborn macrosomia
in women with gestational diabetes. J Am Diet Assoc. 2001 Aug;101(8):897-902.
Zhang C, Liu S, Solomon CG, Hu FB. Dietary fiber intake, dietary glycemic load, and the risk for gestational
diabetes mellitus. Diabetes Care. 2006 Oct;29(10):2223-30.

173
 Herbs to Avoid During Pregnancy
Ahmed M, Hwang JH, Choi S, Han D. Safety classification of herbal medicines used among pregnant
women in Asian countries: a systematic review. BMC Complement Altern Med. 2017;17(1):489.
Cuzzolin L, Francini-Pesenti F, Verlato G, Joppi M, Baldelli P, Benoni G. Use of herbal products among
392 Italian pregnant women: focus on pregnancy outcome. Pharmacoepidemiol Drug Saf. 2010
Nov;19(11):1151-8.
Orief YI, Farghaly NF, Ibrahim M, Ibrahim A. Use of herbal medicines among pregnant women attending
family health centers in Alexandria. Middle East Ferti Soc J. 2014;19(1):42-50.
Strandberg TE, Andersson S, Järvenpää AL, McKeigue PM. Preterm birth and licorice consumption during
pregnancy. Am J Epidemiol. 2002 Nov 1;156(9):803-5.

5. Chapter 4: Exercise During Pregnancy

Benefits of Exercise
Clapp JF 3rd, Kim H, Burciu B, Schmidt S, Petry K, Lopez B. Continuing regular exercise during pregnancy:
effect of exercise volume on fetoplacental growth. Am J Obstet Gynecol. 2002 Jan;186(1):142-7.
Jamison H, Zimmerman Katherine, Manning J, Jenkins S, Nelson N, Borowski K. Effect of exercise during
pregnancy on labor. Obstet Gynecol. 2016 May;127.
Lewis B, Avery M, Jennings E, Sherwood N, Martinson B, Crain AL. The Effect of Exercise During Pregnancy
on Maternal Outcomes: Practical Implications for Practice. Am J Lifestyle Med. 2008;2(5);441-55.

Medical Clearance
Artal R, O’Toole M. Guidelines of the American College of Obstetricians and Gynecologists for exercise
during pregnancy and the postpartum period. Br J Sports Med. 2003;37(1):6–12.

Supine Hypotensive Syndrome, Or—Can I Lie on My Back?

Kim DR, Wang E. Prevention of supine hypotensive syndrome in pregnant women treated with transcranial
magnetic stimulation. Psychiatry Res. 2014;218(1-2):247–248.

Hot Exercise
Bikram Yoga. Wikipedia, The Free Encyclopedia. https://en.wikipedia.org/w/index.
php?title=Bikram_Yoga&oldid=889907414
Chan J, Natekar A, Koren G. Hot yoga and pregnancy: fitness and hyperthermia. Can Fam Physician.
2014;60(1):41–42.

Low Blood Sugar

Salvesen KÅ, Hem E, Sundgot-Borgen J. Fetal wellbeing may be compromised during strenuous exercise
among pregnant elite athletes. Br J Sports Med. 2012 Mar;46(4):279-83.

174
6. Chapter 5: Lifestyle
Sleep
Juulia Paavonen E, Saarenpää-Heikkilä O, Pölkki P, Kylliäinen A, Porkka-Heiskanen T, Paunio T. Maternal
and paternal sleep during pregnancy in the child-sleep birth cohort. Sleep Med. 2017 Jan;29:47-56.
Kloss JD, Perlis ML, Zamzow JA, Culnan EJ, Gracia CR. Sleep, sleep disturbance, and fertility in women.
Sleep Med Rev. 2014;22:78–87.
Mindell JA, Cook RA, Nikolovski J. Sleep patterns and sleep disturbances across pregnancy. Sleep Med.
2015 Apr;16(4):483-8.

Stress Management
Dimidjian S, Goodman SH, Felder JN, Gallop R, Brown AP, Beck A. Staying well during pregnancy and
the postpartum: A pilot randomized trial of mindfulness-based cognitive therapy for the prevention of
depressive relapse/recurrence. J Consult Clin Psychol. 2015;84(2):134–145.
Dunkel Schetter C, Tanner L. Anxiety, depression and stress in pregnancy: implications for mothers,
children, research, and practice. Curr Opin Psychiatry. 2012;25(2):141–148.
Marques AH, Bjørke-Monsen AL, Teixeira AL, Silverman MN. Maternal stress, nutrition and physical
activity: Impact on immune function, CNS development and psychopathology. Brain Res. 2015 Aug
18;1617:28-46.
Zijlmans MAC, Beijers R, Riksen-Walraven MJ, de Weerth C. Maternal late pregnancy anxiety and stress
is associated with children’s health: a longitudinal study. Stress. 2017 Sep;20(5):495-504.

Avoiding Toxins
Graphic
Cathey A, Ferguson KK, McElrath TF, Cantonwine DE, Pace G, Alshawabkeh A, Cordero JF, Meeker JD.
Distribution and predictors of urinary polycyclic aromatic hydrocarbon metabolites in two pregnancy
cohort studies. Environ Pollut. 2018 Jan;232:556-562.

BPA/BPS
Paulose T, Speroni L, Sonnenschein C, Soto AM. Estrogens in the wrong place at the wrong time: Fetal
BPA exposure and mammary cancer. Reprod Toxicol. 2014;54:58–65.
Pergialiotis V, Kotrogianni P, Christopoulos-Timogiannakis E, Koutaki D, Daskalakis G, Papantoniou N.
Bisphenol A and adverse pregnancy outcomes: a systematic review of the literature. J Matern Fetal
Neonatal Med. 2018 Dec;31(24):3320-3327.

Phthalates
Gore AC, Chappell VA, Fenton SE, et al. EDC-2: The Endocrine Society’s Second Scientific Statement on
Endocrine-Disrupting Chemicals. Endocr Rev. 2015;36(6):E1–E150.

Parabens
Geer LA, Pycke BFG, Waxenbaum J, Sherer DM, Abulafia O, Halden RU. Association of birth outcomes
with fetal exposure to parabens, triclosan and triclocarban in an immigrant population in Brooklyn, New
York. J Hazard Mater. 2016;323(Pt A):177–183.
Tavares RS, Martins FC, Oliveira PJ, Ramalho-Santos J, Peixoto FP. Parabens in
male infertility-is there a mitochondrial connection? Reprod Toxicol. 2009 Jan;27(1):1-7.

175
 PAHs (polycyclic aromatic hydrocarbons)
Cathey A, Ferguson KK, McElrath TF, Cantonwine DE, Pace G, Alshawabkeh A, Cordero JF, Meeker JD.
Distribution and predictors of urinary polycyclic aromatic hydrocarbon metabolites in two pregnancy
cohort studies. Environ Pollut. 2018 Jan;232:556-562.

N-nitroso Compounds
Huncharek M, Kupelnick B. A meta-analysis of maternal cured meat consumption during pregnancy and
the risk of childhood brain tumors. Neuroepidemiology. 2004 Jan-Apr;23(1-2):78-84.
Preston-Martin S, Yu MC, Benton B, Henderson BE. N-Nitroso compounds and childhood brain tumors:
a case-control study. Cancer Res. 1982 Dec;42(12):5240-5.

Triclosan
Westfall C, Flores-Mireles AL, Robinson JI, Lynch AJL, Hultgren S, Henderson JP, Levin PA. The commercial
antimicrobial triclosan induces high levels of antibiotic tolerance in vitro and reduces antibiotic efficacy
up to 100-fold in vivo. Antimicrob Agents Chemother. 2019 Feb;AAC.02312-18.
Yueh MF, Tukey RH. Triclosan: A Widespread Environmental Toxicant with Many Biological Effects. Annu
Rev Pharmacol Toxicol. 2016;56:251-72.
5 Things to Know About Triclosan. U.S. Food and Drug Administration. https://www.fda.gov/
ForConsumers/ConsumerUpdates/ucm205999.htm. Updated: Dec 19, 2017.

Toxin Accumulation in Adipose Tissue

Gore AC, Chappell VA, Fenton SE, et al. EDC-2: The Endocrine Society’s Second Scientific Statement on
Endocrine-Disrupting Chemicals. Endocr Rev. 2015;36(6):E1–E150.

7. Chapter 6: Plant-Based Postpartum

Your Postpartum Checklist
Allen LH. B vitamins in breast milk: relative importance of maternal status and intake, and effects on
infant status and function. Adv Nutr. 2012;3:362–9.
Andreas NJ, Kampmann B, Le-Doare KM. Human breast milk: A review on its composition and bioactivity.
Early Hum Dev. 2015;91(11):629-635.
Hsu MC, Tung CY, Chen HE. Omega-3 polyunsaturated fatty acid supplementation in prevention and
treatment of maternal depression: Putative mechanism and recommendation. J Affect Disord. 2018 Oct
1;238:47-61.
Kominiarek MA, Rajan P. Nutrition recommendations in pregnancy and lactation. Med Clin North Am.
2016;100(6):1199-1215.
Mangels AR, Messina V. Considerations in planning vegan diets: infants. J Am Diet Assoc. 2001
Jun;101(6):670-7.
Mennitti LV, Oliveira JL, Morais CA, Estadella D, Oyama LM, Oller do Nascimento CM, Pisani LP. Type
of fatty acids in maternal diets during pregnancy and/or lactation and metabolic consequences of the
offspring. J Nutr Biochem. 2015 Feb;26(2):99-111.
Rizzo G, Laganà AS, Rapisarda AM, La Ferrera GM, Buscema M, Rossetti P, Nigro A, Muscia V, Valenti
G, Sapia F, Sarpietro G, Zigarelli M, Vitale SG. Vitamin B12 among Vegetarians: Status, Assessment and
Supplementation. Nutrients. 2016 Nov 29;8(12).
Thiele DK, Senti JL, Anderson CM. Maternal vitamin D supplementation to meet the needs of the
breastfed infant. J Hum Lact. 2013;29(2):163-170.
Vitamin B12. Vegan Health | Evidence-Based Nutrient Recommendations https://veganhealth.org/
vitamin-b12/.
176
Feeding Your Infant Guide
The Benefits of Breastfeeding
Anstey EH, Shoemaker ML, Barrera CM, O’Neil ME, Verma AB, Holman DM. Breastfeeding and Breast
Cancer Risk Reduction: Implications for Black Mothers. Am J Prev Med. 2017;53(3S1):S40–S46.
Bar S, Milanaik R, Adesman A. Long-term neurodevelopmental benefits of breastfeeding. Curr Opin
Pediatr. 2016 Aug;28(4):559-66.
Dieterich CM, Felice JP, O’Sullivan E, Rasmussen KM. Breastfeeding and health outcomes for the mother-
infant dyad. Pediatr Clin North Am. 2012;60(1):31–48.
Gertosio C, Meazza C, Pagani S, Bozzola M. Breastfeeding and its gamut of benefits. Minerva Pediatr.
2016 Jun;68(3):201-12.
Section on Breastfeeding. Breastfeeding and the use of human milk. Pediatrics. 2012 Mar;129(3):e827-41.
Wu X, Jackson RT, Khan SA, Ahuja J, Pehrsson PR. Human Milk Nutrient Composition in the United
States: Current Knowledge, Challenges, and Research Needs. Curr Dev Nutr. 2018;2(7):nzy025.

Breastfeeding Basics
Ballard O, Morrow AL. Human milk composition: nutrients and bioactive factors. Pediatr Clin North Am.
2013;60(1):49–74.

Breastfeeding Troubleshooting
When breastfeeding, how many calories should moms and babies consume?. Eunice Kennedy Shriver
National Institute of Child Health and Human Development. https://www.nichd.nih.gov/health/topics/
breastfeeding/conditioninfo/calories#f3. Updated Jan 31, 2017.

Herbs to Boost Supply

The Academy of Breastfeeding Medicine Protocol Committee. Breastfeeding Medicine. https://www.
liebertpub.com/doi/10.1089/bfm.2011.9998. Feb 2011.
Bazzano AN, Hofer R, Thibeau S, Gillispie V, Jacobs M, Theall KP. A Review of Herbal and Pharmaceutical
Galactagogues for Breast-Feeding. Ochsner J. 2016;16(4):511–524.
Co MM, Hernandez EA, Co BG. A comparative study on the efficacy of the different galactogogues
among mothers with lactational insufficiency. Presented at the American Academy of Pediatrics Section
on Breastfeeding. 2002;NCE. Abstract.
Drugs and Lactation Database (LactMed) [Internet]. Bethesda (MD): National Library of Medicine (US);
2006-. Moringa. Updated Dec 3, 2018.
Estrella MC, Mantaring JB, David GZ, Taup MA. A double-blind, randomized controlled trial on the use of
malunggay (Moringa oleifera) for augmentation of the volume of breastmilk among non-nursing mothers
of preterm infants. Philipp J Pediatr. 2000;49:3-6.
Panda S, Tahiliani P, Kar A. Inhibition of triiodothyronine production by fenugreek seed extract in mice
and rats. Pharmacol Res. 1999 Nov;40(5):405-9.
Salatino S, Giacomelli L, Carnevali I, Giacomelli E. The role of natural galactagogues during breast feeding:
focus on a Galega officinalis based food supplement. Minerva Pediatr. 2017 Dec;69(6):531-537.
Turkyılmaz C, Onal E, Hirfanoglu IM, Turan O, Koç E, Ergenekon E, Atalay Y. The effect of galactagogue
herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life. J
Altern Complement Med. 2011 Feb;17(2):139-42.
Zecca E, Zuppa AA, D’Antuono A, Tiberi E, Giordano L, Pianini T, Romagnoli C. Efficacy of a galactogogue
containing silymarin-phosphatidylserine and galega in mothers of preterm infants: a randomized
controlled trial. Eur J Clin Nutr. 2016 Oct;70(10):1151-1154.
177
 Dealing with An Oversupply
Foremilk and Hindmilk. La Leche League International.
https://www.llli.org/breastfeeding-info/foremilk-and-hindmilk/
Oversupply. La Leche League International. https://www.llli.org/breastfeeding-info/oversupply/

Preventing and Treating Plugged Ducts

Drugs and Lactation Database (LactMed) [Internet]. Bethesda (MD): National Library of Medicine (US);
2006-. Lecithin. Updated Dec 3, 2018.

Preventing and Treating Mastitis

Arroyo R, Martín V, Maldonado A, Jiménez E, Fernández L, Rodríguez JM. Treatment of infectious mastitis
during lactation: antibiotics versus oral administration of Lactobacilli isolated from breast milk. Clin Infect
Dis. 2010 Jun 15;50(12):1551-8.
Spencer JP. Management of mastitis in breastfeeding women. Am Fam Physician. 2008 Sep
15;78(6):727-31.

Whitney’s Stinky Story

Sivam GP. Protection against Helicobacter pylori and other bacterial infections by garlic. J Nutr. 2001
Mar;131(3s):1106S-8S.
Wong WW, Gabriel A, Maxwell GP, Gupta SC. Bleeding risks of herbal, homeopathic, and dietary
supplements: a hidden nightmare for plastic surgeons? Aesthet Surg J. 2012 Mar;32(3):332-46.

When Breastfeeding Doesn’t Go According to Plan

Bonyata K. How much expressed milk will my baby need? KellyMom. https://kellymom.com/bf/
pumpingmoms/pumping/milkcalc/. Updated: Jan 14, 2018.

Supplementation Options
Donor Human Milk for the High-Risk Infant: Preparation, Safety, and Usage Options in the United States.
Committee on Nutrition, Section on Breastfeeding, Committee on Fetus and Newborn. Pediatrics. Jan
2017;139(1)e20163440.
Sriraman NK, Evans AE, Lawrence R, Academy of Breastfeeding Medicine’s Board of Directors. Academy
of Breastfeeding Medicine’s 2017 Policy Statement on Informal Milk Sharing. Breastfeeding Medicine.
2007;12(9):547.

8. PPB Pregnancy Recipes

Smoothies & Mocktails
Al-Kuran O, Al-Mehaisen L, Bawadi H, Beitawi S, Amarin Z. The effect of late pregnancy consumption of
date fruit on labour and delivery. J Obstet Gynaecol. 2011;31(1):29-31.
Khadem N, Sharaphy A, Latifnejad R, Hammod N, Ibrahimzadeh S. Comparing the efficacy of dates and
oxytocin in the management of postpartum hemorrhage. Shiraz E-Med J. 2007;8:64–71.
Kordi M, Meybodi FA, Tara F, Shakeri MT. The effect of late pregnancy consumption of date fruit on
cervical ripening in nulliparous women. J Midwifery Reproductive Health 2014;2:150–156.
Razali N, Mohd Nahwari SH, Sulaiman S, Hassan J. Date fruit consumption at term: Effect on length of
gestation, labour and delivery. J Obstet Gynaecol. 2017 Jul;37(5):595-600.
178
 Thank you!
Thank you to everyone who helped make this guide possible, especially Donna Tabaie, Abe Tabaie, Bryan Lenz,
Meredith Price, Hannah Fried, Jessica Diamond, Annie Purcell, Lauren Hays, Darrick Hays, and Katie Proctor.

Thank you to our colleagues Jack Norris, Reed Mangels, Sherene Chou, and Sharon Palmer for helping
us navigate the complex world of B12 supplementation.

It takes a village to raise a baby—and also to write a pregnancy guide!

This book is dedicated to Caleb and Vander. Thank you for making us moms.
We love you so much.