The biggie when you are (and aren’t) pregnant – protein! A lot of people tend to ask me how I am doing without eating meat during pregnancy, and I always have the same answer… I mean, fine! I did have some cravings in the beginning of my pregnancy but nothing that a substitute mock meat product couldn’t fix. To be quite honest, when I went to my first doctor’s appointment and we discussed my diet, she was really pleased. She ran through her checklist and warned me to be careful eating too much red meat and fish, and then quickly corrected herself to say – oh, never mind! Really – the doctor actually tells you to avoid most meats. She told me to load up on whole grains, veggies, and protein – and yes, beans and lentils and couscous all count for protein!
I am not a doctor and do not claim to know what is best for you (or anyone!) but I know that I feel safe and comfortable with my own plant-based diet during pregnancy. I am getting all the essential nutrients, vitamins, and minerals that I need (alongside a standard prenatal routine) and yes, that includes protein!
So today, I wanted to share some of my go-to plant-based protein sources throughout this pregnancy, as well as some recipes that can help you reach your goals. I aim for 70 grams of protein per day. I may not always hit it perfectly, but I do the very best I can.
Some of my favorite major sources of protein for this pregnancy so far have been:
- Beans (all kinds! especially cannellini and pink beans)
- Tempeh
- Tofu
- Chik’n strips
- Couscous
- Vegan boca burgers
- Soy milk (great smoothie add-in for a boost)
- Chocolate soy milk (to drink plain!)
- Peanut butter
- Almonds
- LARA and Luna Bars
- Chickpeas
- Lentils (except I hated them my first trimester)
- Hummus
- Protein waffles
- Quinoa
- Oatmeal
- Edamame
Some of my go-to recipes include:
- Ultimate Vegan Protein Smoothie
- Chocolate Banana Overnight Oats
- Lentil Stew
- Chipotle Chickpea Salad
- Coconut Chickpea Soup
- Tofu Breakfast Scramble
- Tempeh + Bean Tacos
- Spicy Lentil + Kidney Bean Mash
- Smoked 3-Bean + Tempeh Chili
- Tempeh + Peppers
- Massaged Kale Salad + Buffalo Tempeh
- Black Bean + Cashew Cheese Quesadilla
- Avocado + 3 Bean Salad
- Baked BBQ Tempeh Steaks
- Tempeh Burger Pizza
- Baked Tofu
- Broccoli Rabe + Couscous
- Protein Punch Oatmeal
- Vegetable + Pumpkin Lentil Stew
- Lentil, Mushroom + Barley Mash
- Homemade Hummus
- Tofu + Pesto Breakfast Sandwich
- California Breakfast Sandwich
- Tempeh Marsala
Pregnant or not, getting enough protein is important (and not hard!) I hope that these recipes give you some meal ideas to add to your own routine. So far for me, it’s been wonderful. Cheers to healthy and plant-based pregnancies! xx bianca
