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May 13th. 2024 | Motherhood - Pregnancy

What Vegan Pregnant Mothers-to-Be Should Eat!

Hey, it's me again to talk about vegan pregnancy nutrition today with a quick list. People often think of the restrictions when looking into a vegan or pregnancy diet. The thing is, getting proper nutrition while growing your baby & doing it vegan actually makes the process simple!

Think about it, you eat a lot of fruits, vegetables, vegan proteins and whole foods and you're eating what nature has intended.

(I won't tell anyone if you eat any "cheat" vegan junk foods either. Because if you do it right, you'll probably feel indulgent while still being healthy. Win.😉)

Hey, take it from me I went vegan while pregnant! It was one of the best decisions I could have made for my health, mentally, spiritually, for my growing baby & in the longrun. I even learned some unexpected ways the vegan diet is perfect for pregnancy.

What's In This Post?

Let me elaborate on what vegan pregnant Mothers-to-Be should eat for proper nutrition!

Hey! This isn't absolutely everything you should eat, just some vegan foods you should get a lot more of for specific reasons during pregnancy.

I'm making this a quick post. So, let's go!

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The American Pregnancy Association Recommendations

Real quick, American Pregnancy Association Dietary Recommendations. We can't disregard these they know what they're talking about.

First, the things you need to avoid:

  • Alcohol
  • Caffeine
  • Smoking
  • Raw eggs
  • Smoked seafood
  • Raw animal meat
  • Unpasteurized Milk
  • Soft Cheeses
  • Deli Meat
  • Fish high in mercury (tuna or swordfish)

Would you look at that, most of those are animal products and not vegan. Just saved you a lot of trouble didn't I?

Second, the things that are encouraged:

  • Fruits
  • Bread
  • Grains
  • Vegetables
  • Leafy Greens

All of which are naturally vegan. Breads are usually vegan too.

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Protein is essential for energy, but protein deficiency is quite rare. You'll get what you need while vegan.

  • Tofu
  • Oats
  • Beans
  • Potato
  • Lentils
  • Quinoa
  • Spinach
  • Buckwheat
  • Whole Wheat Bread


You'll need to combine iron-rich food with calcium to absorb it properly.

  • Tofu
  • Beans
  • Lentils
  • Spinach
  • Oatmeal
  • Brown Rice

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Folic Acid

Folic acid is essential for pregnant women.

  • Beans
  • Lentils
  • Broccoli
  • Avocado
  • Asparagus
  • Fortified Cereals
  • Dark Leafy Greens


Calcium will help aid a baby’s development inside the womb. It will also care for the mother’s skin, teeth & bones. And take care of your teeth!

  • Figs
  • Almonds
  • Sesame Seeds
  • Collard Greens
  • Brussels Sprouts
  • Fortified Orange Juice


Adding in some supplements will help you get what you need while pregnant too. If you pay close attention to what you're eating then following a vegan diet shouldn't be a risk. A Vegan Prenatal Vitamin will pretty much cover what you need and more.

You can add some supplements into your diet if you wish. Keep in mind that some of these animals are given and it ends up in the products produced, because they're sourced out by agriculture.

Wrap Up:

Where there you have it! My quick list on what pregnant vegan mothers-to-be should eat. Being a vegan momma during pregnancy doesn't have to be hard. This list of foods to consume will give your pregnant body and growing baby the nutrients you really need. You can even add in some supplements if you see fit.

Thank you so much for reading and look around for more Motherhood posts from me!


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