My Vegan Prenatal Vitamins & Supplments

Since I blogged about the prenatal vitamins and supplements I took during Avery's pregnancy, it only makes sense for me to give you an update as to the ones I took this time around during Mila's pregnancy. Vitamins and supplements have always fascinated me and as you can tell from the post that follows, I thourghouly enjoy researching them. What comes from that research is finding new brands, new formulas, and new products, so although some of the vitamins may look familiar from that post from Avery's pregnancy, I've added, taken out, and changed a few things. 

Now although I'm one researching-girl, I'm no doctor! Do not let me be your end all to be all...these are the supplements that worked best for my body and my pregnancy. Everyone is different, but at least this could be a starting point for you to get you thinking. On top of all of this, many people think it was crazy for me to be vegan and pregnant! How could you possibly be getting enough calcium/B vitamins/iron/protein? Your baby is not going to be healthy! Well, those are all very valid points and possible downsides to having a vegan diet during your pregnancy, but I feel with some simple planning and common sense you CAN have a HEALTHY, HAPPY vegan pregnancy...not to toot my own horn, but I'm living proof! 

Little did I know I was about 3 days away
from giving birth here!

Update as October 31st...My baby girl was born 7lbs. 12 oz. and was 19 inches long. She was alert, happy and healthy. On top of this I had no complications with my pregnancy, labor, or delivery. 

Little Miss Mila

Granted I may have gotten lucky, but I like to think that all the planning I put into eating a healthy vegan diet, getting plenty of exercise (and rest) as well as taking the appropriate vitamins and supplements had something to do with it.

My prenatal vitamins and supplements.

Here's a video discussion of the prenatal vitamins that I took during Mila's pregnancy (which as you can see by the video, I'm still pregnant with!)....



So with all that said, let me jump right into the vitamins and supplements I took when I was pregnant (many of which I continue to take now):

1. Prenatal Multivitamin- I took: Vitamin Code: Raw Prenatal Multivitamin.

Approximate Cost: $39 (lasts 2 months)
When and how much to take: 3 capsules per day (I do 2 at breakfast, 1 at dinner)
Why do I take it: I take this pricey vitamin over a Centrum or One-A-Day prenatal is because it is made with whole-food complexes, not synthetic chemical isolates. Meaning that our bodies recognize and absorb the nutrients better. A key thing about this is that it also is easier for our stomachs, and when you're pregnant that is one area you definitely want to keep happy! These supplements are so easily absorbable by your body that you can take them with or without food (most traditional vitamins must be taken with food to help with their absorption). Although it could have been for a number of reasons, I experienced very little morning sickness and perhaps this prenatal multi had something to do with it?

Other key features: it's uncooked, untreated, contains no binders, fillers, is gluten and dairy-free, non-GMO, contains probiotics to help enhance mom and baby's immune systems, and ginger to help with morning sickness and digestion. It can be taken before conception, during pregnancy, and while breastfeeding (I took mine while breastfeeding Avery). Here is a closer look at the ingredients and supplement facts.

2. Omega 3s: I took: Dr. Fuhrman's DHA + EPA: Purity

Approximate Cost: $37.99 (lasts 40 days)
When and how much to take: 0.75 mL daily at breakfast (it comes with a dropper so this is easy to measure) Also, be sure to refrigerate it!
What nutrients and how much? DHA: 175 mg, EPA: 88 mg.
Why do I take it: For a long time I figured I was getting enough omega 3s from my diet, but from some research I've done, and recommendation of my health idol Kris Carr in the post: "Nutritional Supplements: Which ones should I take?" I've learned it's an important supplement to add to my routine.

While pregnant one aspect of omega 3s is very important, DHA. It has been shown to be benefical in supporting fetal brain and vision development. Additionally, Dr. Furhman's website cites a study where improved intelligence scores of breastfed children whose mothers took DHA during pregnancy and nursing.  (source) He also mentions that DHA supplementation reduces the risk of premature birth.  Omega 3s have also been shown to be helpful in treating depression, espescially postpartum depression.

Even beyond pregnancy, omega 3's have also been linked in helping treat and prevent ADHD and coginitive disorders, as well as prevent Alzhimer's, Parkinson's disease, coginitve decline that often comes with age, and even cardiovascular disease.

A key aspect of this supplement is...that the DHA and EPA is dervived from lab-grown algae instead of fish oil, so not only are we avoiding possible toxins like mercury and dioxin, but we are choosing a more sustaibnable opition instead of placing a burden on our already taxed oceans.

Other key features: Knowing how important Omega 3s are in supporting good health especially during pregnancy, I knew I wanted to start including them in my vitamin regimne, but finding the right supplement was a challenging task. Problem #1: Finding a vegan omega 3 supplement. Problem #2: Finding an omega 3 supplement without the food additive "carrageenan". Carrageenan is commonly found in things like non-dairy milk, non-dairy cheese, and nutritional drinks, and even pre-packaged meals.  This is an ingredient I first found out about in this post by Food Babe ("Watch Out For This Carcinogen in Your Organic Food"). This post led me to do some more research about   a report created by the Cornucopia Institute titled, "Carrageenan: How a Natural Food Additive is Making Us Sick." In this report, it stated that...

"Many individuals experiencing gastrointestinal symptoms (ranging from mild belly bloat to irritable bowl syndrome, to severe digestive inflammatory bowel disease) have noticed that eliminating carrageenan from their diet leads to profound improvements in their gastrointestinal health." 

So with this in mind, I cut it completely from my diet and my digestion has improved. To make a long story short, this DHA + EPA supplement by Dr. Furhman is the only one on the market I was able to find that was vegan and carrageenan-free. So although the price is a bit steep, I enjoy knowing Baby Mila and I are getting the benefits that come from omega 3s, while staying away from tummy-trouble-causing carrageenan.

Important disclaimer about omega 3s, while they are very benefical during conception and pregnancy, around 37 weeks of pregnancy I stopped taking this supplement, under the advice of my midwife because it a prostaglandin inhibitor (aka blocker). Prostaglandins are important when it comes to helping the cervix ripen and starting labor, so often times continued omega 3 supplementation in the last few weeks of pregnancy could lead to delayed and prolonged labor. So since I have a history of going late (11 days with Avery) this is advice I listened to and around 37 weeks I stopped taking this supplement. I replaced it with Evening Primrose Oil, a supplement I will tell you more about later, but in a nutshell, EPO (as it's often called) is a prostaglandin itself and has been found to help support the ripening of the cervix...which we want at the end of labor. Update as of October 31st, Mila was born one day after her due date, not sure if EPO's are to thank, but they sure didn't hurt. ( :

But no fear, I will pick the DHA + EPA supplement right back up once Mila is born in order to keep my omega 3 levels up to not only continue supporting her cognitive development (as she gets it through my breast milk) but also to help prevent postpartum depression.

3. Evening Primrose Oil- I took: EfaGold: Evening Primrose Cold Pressed Oil 500 mg.

Approximate Cost: $9-12  (lasts one month)
When and how much to take: 1 softgel daily at breakfast during the last 3 weeks of my pregnancy
What nutrients and how much? Evening primrose oil: 500 mg
Why do I take it: Evening Primrose Oil, or EPO, as it's often called, is high in Vitamin E, and the essential fatty acid: gamma linoleic acid (GLA). The essential fatty acids are converted to prostaglandins in the body, which is a hormone necessary for a variety of body functions...as I shared with the Omega 3 supplement. Also, it helps prepare the cervix for delivery and make labor more comfortable for mother and baby.

Come to find out, evening primrose oil can also be helpful for women that are trying to get pregnant because it has been shown to help women produce more cervical mucus and (which helps guide the sperm to the egg) as well as increase the survival rate of sperm in the mucus. Last, EPO has been found helpful for those that aren't pregnant, in how it can treat: bloating, cramping and breast tenderness due to PMS, joint pain due to arthritis, and even some skin conditions like acne. Read more here or here.

One last note: This product does contain gelatin, which makes it non-vegan, and although there are vegan versions available online, this one worked well for me, so I'm sticking to it.


4. Vitamin D- I take: Nordic Naturals Vitamin D3 Vegan. 

Approximate Cost: around $18  (last one month if you take 2 doses a day)
When and how much to take: I take 2- 0.5 ml per day (I do 1 dose at breakfast, and 1 dose at dinner)
What nutrients and how much? Vitamin D3: 1,000 IU per 0.5 ml, making my total dosage: 2,000 IU daily
Why do I take it: Awhile back I read this book called: The Vitamin D Cure by Dr. James Dowd that really opened my eyes to the importance of getting more vitamin D and how it could help decrease risks of and heal: arthritis, obesity, heart disease, muscle cramps, and support a healthy immune system, and even improve your mood and skin just to name a few. But since it's difficult to get the recommended dosage from the sun on a consistent basis, I started looking into supplements.

Other key features: Not only is vitamin D great for everyone's health, it's especially important for pregnant women. A recent study was done that showed a group of women who took 4,000 IU daily during their pregnancies had less chances of: early labor, premature birth, and infection...compared to other pregnant women who took smaller doses of vitamin D. You can read more about this study and the benefits of vitamin D and pregnancy here.

Throughout my pregnancy I took two servings of this supplement, in addition to 1,400 IU from my multivitamin and 1,600 IU from my Calcium/ Magnesium supplement, giving me 5,000 IU of vitamin D daily and I did not experience early labor, premature birth, or infection. Whether it was due to this supplement I guess I'll never know, but there sure seemed to be more possible benefits in taking it, as opposed to not taking it.

Something special about this Vitamin D is that it is vegan...a rare thing when it comes to vitamin D supplements. A majority of vitamin D comes from lanolin (think the grease that comes from sheep wool), but now there is this awesome product so we can leave those poor sheep alone!  Instead of lanolin, this supplement uses organic lichen (pronounced- "liken" which is an algae/moss that grows on rocks), and just so happens to be a naturaly vegan source of Vitamin D3.

5. Probiotic- I took:Renew Life Ultimate Flora Critical Care 50 Billion ($35 for 30 capsules).
When and how much to take: I took one capsule daily at breakfast
Aside from helping my stomach feel better and staying more regular, there is some research out there that shows probiotics during pregnancy can: decrease your babies chances of developing allergies and eczema, and reduce belly fat in mothers after birth, among other things.

6. Calcium/Magnesium: I took: Garden of Life Vitamin Code Raw Calcium

Approximate Cost: $27 (lasts about 1 month)
When and how much to take: 5 capsules per day (I take 2 at breakfast and 3 at dinner)
What nutrients and how much? Calcium: 756 mg, Magnesium: 386 mg, Vitamin D: 1,600 IU
Why do I take it: It's clear that including calcium and magnesium in your diet is an essential aspect of pregnant nutrition, but when you don't drink milk, or eat cheese, yogurt, or other dairy foods how do you get this? With this delicious Cal-Mag supplement of course! "Wouldn't it be easier just to drink milk?" you may ask. Well if you would like to drink blood and pus (see here), yes it would, but since I have an allergy to cow's milk and I don't like the mucusy feeling it gives me, I steer clear and take this instead.

Other key features: A key feature of this supplement is that the calcium is sourced from a plant, not from rocks. Specifically this brand uses something called, AlgaeCal Raw, which is an ocean-derived, organic, whole food plant form of calcium. Benefits of using this plant form of calcium include that aside from providing calcium, it also provides 73 naturally occurring minerals and trace elements like magnesium, silica, and boron. This calcium supplement also contains vitamin D (1,600 IU), which helps support bone health and increases the absorption of the calcium by up to 80% (according to their website).  Also, it is gluten-free, dairy-free, free of binders and fillers, free from limestone, rock, chalk, or animal-bone sourced calcium, and non-GMO.

7. Vitamin B Complex- I took: by Garden of Life Vitamin Code: Raw B Complex 

Approximate Cost: $14 (lasts 1 month)
When and how much to take:  2 tablets per day, one at breakfast and one at dinner
What nutrients and how much? Thiamine B-1: 5mg (3,333% DV), Riboflavin B-2: 10mg (588% DV), Niacinamide: 45mg (225% DV), Vitamin B-6: 10mg (500% DV), Folate: 450 mcg (113% DV), Vitamin B-12: 133mcg (2217% DV), Biotin: 325 mcg (108% DV), Pantothenic Acid: 45mg (450% DV).
Why do I take it: Kind of like calcium, B vitamins are one of those things that us vegans might be a bit low in, and although there are some food sources (such as nutritional yeast), I wanted to be safe so I started this B vitamin before getting pregnant.  One main reason to take a B vitamin supplement is for cellular energy support , they also provide mental and physical energy, support healthy blood, healthy heart, immune system function, and a healthy response to stress.

Another great thing about this B vitamin is that it's high in vitamin B6, which has been shown to help prevent and treat morning sickness during pregnancy, and as I mentioned before, I did not suffer hardly any morning sickness...perhaps I have this vitamin to thank?

Other key features: Aside from having a variety of B vitamins, this formula also has added folate and biotin. Raw, gluten-free, dairy-free, free of binders and fillers, and non-GMO.

8. Digestive Enzyme- I took: Enzymedica: Digest Complete Enzyme Formula

Approximate Cost: $39 for 180 caps (that will last me about 90 days)
When and how much to take: I take two a day, one right when I wake up before breakfast, and one before lunch. It's key to take them BEFORE a meal, as opposed to after because it will be too late. You need those enzymes in there, doing there thing right when the food gets there, not after it's already been sitting there, and your body is struggling to digest it. The bottle recommends taking one before each meal, I haven't found that I needed to do this, as two a day seems to work just fine for me. I tried one a day, and that wasn't enough, so adding that second one a day, seems to have helped.

Why do I take it: I won't bore you with the scientific facts and descriptions, but the science behind digestive enzymes is basically that our body and the food we eat (when raw) is usually equipped with a variety of enzymes that help us breakdown our food completely and convert the food into absorbable nutrients. Unfortunately some individuals have enzyme deficiencies (which I think I might have), so when I eat food, my body only has it's JV squad out to help digest the food, leaving me with semi-digested food which leads to the bloating and upset stomachs I'm prone to getting. When I take a digestive enzyme before the meal, things change...the Varsity team comes out, my food gets digested, my tummy stays happy, and best of all there's no gas (sorry for TMI, but that's my body's first sign of digestive trouble).

Since I've started taking the digestive enzyme over a year ago, I feel like I'm getting more out of the food I eat. I try to eat very healthy and to think that my body was not able to digest and absorb all those nutrients and vitamins from the food I was eating in the past, is frustrating. But now that I have the digestive enzyme, I feel like I'm really getting more bang for my buck with all the healthy food I eat. 

During pregnancy, I think my digestion is even slower, so these digestive enzymes were even more crucial. In fact, I ran out for a week and thought I could make it just fine...but boy was I wrong! I was bloated, irregular, and uncomfortable. I will never make that mistake again. So whether you are pregnant or not, if you happen to struggle with digestive issues, you may want to consider trying a digestive enzyme. 

Other formulas to try out from Enzymedica: Digest Basic (wasn't strong enough for me), Digest Gold (too strong for me, made my stomach cramp), Digest Spectrum (wasn't strong enough for me), just to name a few. But everyone is different so try the different formulas to see what will work for you.

So that's my vegan prenatal vitamins and supplements, and now I will breakdown how I take them. To divide up the doses, I take one group of vitamins with breakfast and another group with dinner. I beleive that this helps keep the nutrients in my system at a steady pace instead of just dumping them all in first thing morning. Most of the supplements have several capsules, so dividing the dose in half is pretty easy. Here's about how it goes...

First thing: 1 Digestive Enzyme, 1 PB Assist+ probiotic. (I
get up around 4:45 AM most days so I take these first, then I
workout, have breakfast and take the rest. On the weekends
though, I just combine these vitamins with the vitamins next).

Vitamins with Breakfast: 2 Multivitamins, 1 Vitamin B,
2  Calcium/Magnesium, 1 dose Vitamin D, and since it was
late in pregnancy 1 Evening Primrose Oil. If it were
earlier in pregnancy this would be replaced with a dose
of the Omega 3 supplement.

Vitamins with Dinner: 1 Multivitamin, 1 Vitamin B,
3 Calcium/Magnesium, and 1 dose Vitamin D.

One last thing...if it seems like I spend a lot on vitamins and supplements, you're right I do, but I believe that the quality of supplements is very important, so I'm willing to pay a bit more. Don't get me wrong though, I like to save money! So I buy all of my supplements online, and a majority of them I use Amazon's Subscribe and Save program. This saves me a lot of money and most of the time I can get my supplements for half of the price as they would be if I got them at a health food store. Another perk about getting them online, or through Amazon.com is that you can read other people's reviews of them, which can sometimes be very helpful.

Whew...that was probably way more information than you ever wanted to know about the vegan prenatal vitamins that I took before, during, and after my pregnancy. Again, I am not a doctor so even though these supplements worked great for me, research yourself and do what fits you, your baby, and your diet/lifestyle. Have any questions? Feel free to post them below and I'll answer them the best I can.

*Disclaimer: I purchased all of these vitamins and supplements with my own money and this is my honest opinion of them.*

Next »

39 weeks

Well greenies, the end is near as I am now at 39 weeks! Who knows if this will be my last weekly photo?!

This week's photo background: The background for this week's photo is fitting for the name of my blog...a nice green wall, which I found at a restaurant near downtown Kansas City named Jazz: A Louisiana Kitchen. Personally I've never been to this restaurant, but one of my favorites is nearby (see below!).

The restaurant around the corner is Genghis Khan: Mongolian BBQ. I love this restaurant because it's buffet-syle in how you can pick your own veggies, pasta, and spices and then they will grill it all up for you. Read more about it here and how we've recreated this dish at home.

Here I am with the Brandon, the reason for our visit to Genghis Khan, to celebrate his birthday! Looks like Mila wasn't too interested in sharing in his birthday with him though, since I'm still pregnant as I type this post.  ( :

Celebrating Brandon's birthday
at Genghis Khan.

Now we've been going to Genghis Khan for a while now and I even celebrated my "due date" with Avery by eating there (even though it still took her 11 more days to come out)! Here's a trip back down memory lane of that dinner...

Here we are 2 1/2 years ago celebrating
Avery's due date.

Want to know why I love this place so much? The food, obviously! I love that I can personalize it to fit my gluten-free, vegan diet. Here's my usual plate of tofu, rice noodles, broccoli, corn, onions, mushrooms, carrots, and chipotle powder.

Now although I can get my food gluten-free and vegan here, one aspect of my diet that Genghis Khan can't quite cater to is being GMO-free. Click here to learn what GMOs are and why I avoid them.  After inquiring about their ingredients and finding out that they are "conventionally sourced" I knew it would be best to avoid the top genetically modified foods by just bringing my own. So for me those top foods were tofu and corn. Most of the other veggies and rice noodles, aren't perfect, but are less likely to be genetically modified. So, as crazy as it looks, I cook and bring my own tofu and corn and after getting my dish "cooked" I come back to our table, and stir in some of my own tofu and corn.

Now if I wanted to get really strict with it, I'd be concerned about the cooking oil used on the grill to stir-fry because there's chances it may be canola oil, but when it comes to eating out, I figure this is better than nothing.

The tofu and corn I bring to stay GMO-free even at Genghis
Khan. 

Questions of the week:

1. How big is the baby (with Avery's help)?

This week's food size is a small pumpkin and as you can tell we visited our local pumpkin patch! Here's some of the fun we had there...

Pumpkins straight from the pumpkin patch.

Hanging out with mom.

Was she interested in picking a pumpkin?
Of course not! She had fun wandering
the field and picking up sticks and
hay!

There's a small farm that's part of the pumpkin patch, which
is what really captured Avery's attention. We love seeing
the animals and remembering just why we're vegan!

Hey little goat!

Always a good time with Daddy!

Then it was time for my favorite part of the pumpkin patch...where we measure how tall Avery is!

So let's take a look at how much she's grown over the past 2 1/2 years of visits to this same pumpkin patch!

I can't beleive how much she's changed in the past 2 1/2 years! Such a big girl now. I can only imagine that she will seem even bigger once Mila is born. 

Now since we came back empty-handed from the pumpkin patch, we made sure to pick up some pumpkins from the entrance to the pumpkin patch and we thought this one (that's she's holding) was just the right size for Baby Mila this week. 

"I guess I can take a pumpkin home since
we're at the pumpkin patch and all."

2. What I'm eating...

Well, just like I was craving more protein last week, the theme continues this week with these yummy "veggie nuggets" as we call them, and the brand is called Beyond Meat Chicken-Free Strips. I simply warm them in my toaster oven and then dip them in BBQ sauce. These "mock-chicken strips" taste a lot like real chicken, but minus the "cluck" as they say! They are a perfect afternoon snack to energize me and help keep my protein up as I near the end of my pregnancy.

New favorite snack: Beyond Meat Chicken-Free Strips and
BBQ sauce.

3. Best moment of the week:
As I get closer and closer to the end of pregnancy, we've been crossing things off our "Mila To-Do List" and getting Avery involved in the process has made it even more fun. Not only has it helped her prepare for all the things we will do once Mila arrives (change her diaper, give her a bath, etc.) but it's helped us refresh our memory as to what it's like to have a newborn. Today's Mila prep: trying out our new double-stroller! Avery was very proud to be in the front of the stroller and made sure to have our "practice Baby Mila" (a doll) in the back seat. Just like all the other baby gear we've been unpacking, I can't wait to see these two together!

Trying out our new double stroller!

So there's no telling greenies if this will be my last post before Baby Mila arrives. Avery was 11 days late, so we'll see if Mila follows her lead? I've been having Braxton-Hicks contractions on occasion, but nothing too uncomfortable or frequent enough to time. So we'll see what the week holds! 

Next »

My Vegan Pregnancy Diet

Well greenies, the pregnancy talk continues and this time I'm sharing about my vegan pregnancy. To me it seems like no big deal since I was vegan for Avery's pregnancy two years ago, and still am this time for Baby Mila. But to someone that's not vegan or for first time pregnant vegan mamas, the road to a vegan pregnancy seems unsafe, unhealthy, and full of "rabbit food" as most people like to call it. I beg to differ though. 

Four years ago, I went vegan for three reasons:

1. For my health (decreases my fat intake and replaces it with fiber...click here to see how I believe it helped me lose the "baby weight" from Avery's pregnancy)
2. For ethical reasons (I don't believe it's right that an animal has to die just for me to eat)
3. For the environment (cutting out meat and dairy decreases my carbon footprint among other things)

Now that's all fine and nice, but when you look at a vegan diet compared to a traditional diet most people see gaps, such as: "Without milk where do you get your calcium? Without meat where do you get your protein? And how in the world to do you ever feel full?" I can understand your concern, but with the right food choices and a good supplement routine (stay tuned for my next post about my Vegan Prenatal Vitamins & Supplements), I feel it's completely possible that you can have a healthy and enjoyable vegan pregnancy. 

Now I could bore you with the data and numbers as to how you'll want to make sure and get enough grams of this nutrient and enough of that one, but for me, I let my body lead the way. I follow my cravings and try to find a balance between cooked and raw food, protein and carbs, and fruits and veggies. One way I can explain this best is just to show you what I eat on a given day instead of just talking about it, so let's get going...

Disclaimer:

1. I am not a doctor or a nutritionist, so be sure to check with your OB or midwife to see if a vegan pregnancy is right for you.
2. I eat a lot of food throughout the day, as you'll soon see. This is what works for my metabolism, both during pregnancy, and even when I'm not pregnant. Adjust your diet to your hunger level and eat accordingly.
3. I do not think I am the mecca of health! I try my best to eat as clean and green as I can, but I'm not perfect. You may see my diet and think, "Oh she's not getting enough of this..." or "She's getting way too much of that..." But to me, this is the diet that works at this point in my life and that helps me feel healthy and full of energy, so I'm sticking with it for the time being. 

So here's a video where I share all the food I eat in a given day in this vegan pregnancy of mine...

No time for the video, here's a visual walk through of the food I eat in a day as well as some of my other favorite recipes...

5:00 AM  Just woke up snack: glass of
warm water with the juice of half a lemon.
Click here to learn why!

5:20 AM Pre-workout snack: "Sausage McMuffin"
(aka Food for Life Gluten-Free English Muffin, 
with a Sol Veggie Breakfast Patty and some maple syrup) 

I am so glad to have found these SOL Cuisine products, they
are great for gluten-free, vegans. Each patty has 7g of protein.

Then I'm off to workout! Click here to learn more about my prenatal workout routine...

7:45 AM Breakfast: "Chocolate Ice Cream Smoothie" 
with raw cacao powder, hemp seeds, chia seeds, spinach, 
rice milk, frozen strawberries, and frozen bananas.

Now let's check out the "rock stars" of this smoothie...

Navitas Naturals Raw Cacao Powder gives
this smoothie: 3g of protein, 4g of fiber
as well as iron and magnesium. 

Nutiva Organic Shelled Hempseeds give this smoothie:
10g of protein, Omega 6 and Omega 3s, as well as phosphorus,
magnesium, and zinc.

Chia seeds give this smoothie: 3g of protein and 5g of fiber
in just one tablespoon!

9:15 AM Snack #1: Peanut Butter Cookie Larabar

10:30 AM Snack #2: Gluten-free, vegan pancakes
(based on this recipe, just no spinach this time around)
with organic maple syrup

Another common morning snack I like are bagels...

Udi's Gluten-Free Whole Grain Bagel with organic
strawberry jelly

12:15 Lunch: "Lentil and Vegetable Stoup" made in the
pressure cooker from the blog: A Healthy Slice of Life.

Other favorite veggie-filled dishes we like to have for lunch or leftovers are:

"Rainbow Veggie Stir-Fry" with broccoli, rice, carrots,
red peppers, and tomatoes.

"Cheesy Casserole" with tofu, rice, carrots, broccoli and
a vegan cheese sauce.

"Cheesy Mushroom Broccoli Skillet"with
brown rice, mushrooms, broccoli, and a homemade vegan
cheese.

"Veggie Sizzle Burritos" with mushrooms, zucchini,
and onions on a corn tortilla with guacamole.

"Chickpea and Sweet Potato Stew" . I love
the flavors in this! Cumin, cinnamon, and turmeric...who
knew they could taste so good together?

"Sweet Potato Burritos" with guacamole on corn tortillas.

2:00 Daily green juice: with kale, apples, celery, ginger
lemon, and pineapple. Click here to find out why
I drink it!

2:30 PM 1st Afternoon snack: 1 organic orange or
other type of fruit.

Now that I'm nearing the end of my pregnancy, it's important for me to keep up my protein and healthy fats to help Baby Mila to continue to gain weight and support her brain development as well. So here are a few of the "protein-rich snacks" I typically have at this time of the day...

3:15 PM 2nd Afternoon snack: "Veggie Nuggets" (as we call
them) dipped in BBQ sauce. Basically the first and best
"chicken" alternative I've found that's gluten-free and vegan.
Had to do a double-take on the package to make sure I
wasn't eating real chicken!

The brand is called Beyond Meat Chicken-Free Strips
shown above. Just six strips contain 20g of protein!
I love that these are gluten-free, vegan, and non-GMO.

Another option I have for this afternoon snack is a bowl of
Gratify Gluten-Free Pretzel Twists and 
Organic Creamy Peanut Butter,

5:00 PM  Just got home snack:
"Chocolate Vanilla Smoothie": 1/2 cup vanilla
coconut milk, Chocolate Sun Warrior Rice Protein Powder,
1cup of spinach, 1 1/2 frozen bananas, 3 frozen strawberries

One scoop of this protein powder gives this
smoothie 17g of protein.

7:00 PM Dinner: "Homemade Mongolian BBQ" with gluten-free
rice noodles, tofu, broccoli, carrots, corn, onions, mushrooms
Bragg's Liquid Aminos and chipotle powder.

Other favorite pasta + protein dishes we love are:

"Tofu Mushroom Stroganoff" with tofu, mushrooms, and
penne rice noodles.

"Cincinnati Chili" with pinto beans, tempeh (instead of TVP)
and onions on brown rice spaghetti.

"Naughty & Nice Vegan Enchilada Pasta" from Oh She Glows
with a variety of peppers, black beans, homemade enchilada
sauce, and crunched up corn chips.

"Oven Roasted Veggies & Penne Pasta" from
the blog The Way...with mushrooms, tomatoes, zucchini,
green peppers, and chickpeas all mixed up with a marinara sauce
and gluten-free noodles.

Then it's time for something sweet! I try to always make these from home so I can control the ingredients, and make healthier and "sneaky" substitutions! Here's a few of our favorites...

Dessert: "Genuis Chocolate Chip Blondies"
from Chocolate-Covered Katie. We call these "Cookie Bars"
and they are made from chickpeas! To frost the bars, I use
this recipe and sometimes add dye-free food coloring.

Another favorite sneaky dessert we love are
"Homemade Rolo Knockoffs" from
Oh She Glows with dates, peanut butter, chocolate chips
and chia seeds. 

So that's my vegan food for the day.  As you can see, my diet is a far stretch from "rabbit food" and I feel it is a decent balance of protein, carbs, fresh fruits and vegetables, and filling fiber-full plant-based meals. It keeps me going during the day in my job as a teacher, then when I get home I have the energy to chase my busy toddler...oh, and it's helped me grow a healthy baby in the past 9 months!

Have you ever had a vegan pregnancy before? Share your thoughts, tips, or favorite recipes below! Or do you have any questions for me about my vegan pregnancy diet? Post those below as well and I'd be happy to try and help answer them.

Until then...long live the veggies!

Next »