Free Recipes & Tips

As another human develops in us, there are certain nutrients that we require a lot more
of to support the growing fetus. Save this post as a guide for those key nutrients, along
with supplementation recommendations. I’m working with Megafood to showcase how
their supplements have supported my pregnancy thus far #AD

I’ve also put together a free 3 day meal plan that are rich in those nutrients. For the
meal plan:

Iron- we need 27 mg of iron/day during pregnancy. Iron helps the body produce red
blood cells, which carry oxygen to the fetus and placenta. During pregnancy, the bodys
blood volume increases, which means more iron is needed to make blood. Iron also
helps support the development of the fetus’s brain and other organs.

In order to meet iron requirements each day, I have been supplementing with Megafood
Baby & Me 2, which provides 18 mg of iron for two tablets. I also plan to add in
Megafood Blood Builder if my iron needs drop in the third trimester, which adds an extra
26 mg of iron.

To meet iron needs through food, focus on tofu (4 oz), tempeh (4 oz), lentils (3/4 cup),
spinach (1/2 cup cooked), black beans (3/4 cup) and pumpkin seeds (1/4 cup).

Folate – folate is a b vitamin that helps with cell division, formation of red blood cells
and the development of the fetus’s brain, spine and skull. We need 600 mcg of folate a
day during pregnancy.

It’s important that folate is present in its active form for best absorption (aka not folic
acid). Look for a prenatal that contains folate in a highly bioavailable form (5-
methyltetrahydrofolate (5-MTHF) so your body has to do less work converting it into a
usable form. In Megafood Baby & Me 2, folate is found in the 5-MTHF form.

To meet folate needs through foods, focus on edamame (1/2 cup), spinach (1/2 cup
cooked), asparagus (6 spears), beans (3/4 cup), oats (1/2 cup dry).

Choline – Choline is an essential nutrient that plays a critical role in fetal development
and brain function. It helps to reduce the risk of neutral tube defects. We need 450-55
mg of choline/day during pregnancy.

Choline is a bit harder to get through food, but you can focus on beans (3/4 cup),
soybeans (3/4 cup), potatoes (1 large), quinoa (1 cup cooked). Megafood Baby & Me 2
has 300 mg of choline.

Calcium – Calcium needs increasing during pregnancy to help support the baby building
strong bones and teeth and also supports a healthy circulatory, muscular and nervous
system. If the mother doesn’t get enough calcium, her body will take it from her bones,
which can lead to osteoporosis. We need 1300 mg of calcium/day during pregnancy.

Calcium-rich foods to include in your diet are: soy milk (1 cup), tofu (1 cup), tempeh (1
cup), chia seeds (1/4 cup), edamame (1 cup) or white beans (1 cup)

Thinking about going plant-based? Or maybe you’re simply wanting to eat more plants? Here’s a tip – centre your meals around one or two of these plant-based protein champions.

All of the protein options in this post are great ways to get started with a plant-based meal. One protein serving is between 15-20 grams of protein.

Below is an example of 3-day meal plan highlighting how you can use these plant-based protein champions in a day of eating. Which are you trying first?

Slash your usual grocery list in half with this minimal ingredient high protein meal prep full of comfort foods!

Save time, money and energy with this minimal ingredient meal prep! Each of these meals require 5-ish ingredients*, are high in protein and easy to make!

Which one are you trying first?

Recipes include:

Vegan Sausage & Veggies: Vegan Sausage, Peppers, Onions and Potatoes
Beet Hummus Pasta: Onion, Spinach, Beet Hummus & Chickpea Pasta
Tofu Scramble Tacos: Tofu, Spices, Tortillas, Spinach & Tomatoes
Chia Pudding: Milk, Chia Seeds, Berries, Protein Powder, Spices

*excluding spices and more if you’re making the vegan sausages from scratch

As an alternative to overnight oats, have you tried chia puddings? These chia puddings are just as convenient and pack in even more fibre than most of the other overnight oat recipes. Your gut will love these! They are also protein-packed and blended for a delicious and creamy texture. Which one are you trying first?

I am currently in my second trimester of pregnancy and wanted to showcase a day of eating for you, with foods and nutrients that I am prioritizing.

Some key nutrients that I am prioritizing are:

Protein – I’ve always prioritized protein but in the second half of pregnancy, your protein needs increase. I am currently aiming for 100-120 g protein/day. My go-to protein-rich foods are edamame, tofu, protein powder and legumes.
Iron – So far my iron levels have been good during pregnancy! I’ve been focusing on trying to get at least 20 mg of iron through my diet + supplementing with extra. More on supplementing soon! My go-to iro-ri-rich foods are cooked spinach, beans, edamame and tofu.
Folate – folate is essential to support cell development in the fetus. Folate is found mainly in dark green leafy vegetables, beans, peas and nuts.
Choline – Choline is an essential nutrient that plays a critical role in fetal development and brain function. My go-to choline-rich foods include soy (tofu/edamame/soymilk), potatoes and legumes.
Omega 3 Fats – Omega-3 fatty acids are important during pregnancy because they are building blocks for the baby’s brain and retina. I’m prioritizing flax, chia and walnuts in my diet for Omega 3s!
Calcium –  Calcium needs increasing during pregnancy! If the mother doesn’t get enough calcium, her body will take it from her bones, which can lead to osteoporosis. I’m aiming for 1200-1300 mg calcium a day, which I get through fortified plant milk, yogurt, protein powder and soy.

Grab the delicious recipes here! Note that you don’t have to be pregnant to enjoy these recipes!

I will do a follow-up posts on supplementation, but I am also supplementing with extra iron, omega 3, choline and magnesium + I take a good quality prenatal.