. Good sources include: Avoid having tea or coffee with your meals because these drinks contain tannins and polyphenols, which make it harder for your body to absorb iron from vegetables. Instead, have something that's rich in vitamin C, such as orange juice, tomato sauce, or broccoli, to help your body absorb the iron. But you'll also need to eat several servings of a variety of iron-rich foods every day. Mangels R et al. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto, What to Eat (and Avoid) When You're Pregnant, 1/2 oz. Option 1: Quinoa or bean based pasta, spaghetti sauce with chopped seitan, sautéed kale. 2016a. Taste of Home. Melina V et al. the most helpful and trustworthy pregnancy and parenting information, Add beans (such as kidney, black, or white), chickpeas, lentils, or tofu cubes to a salad, Snack on a handful of almonds, walnuts, cashews, sunflower seeds, or roasted chickpeas, Spread peanut or almond butter on whole grain bread or sliced apples, Whole grain or enriched foods, such as bread and pasta, Leafy greens, such as spinach, kale, and chard, Calcium-fortified almond or soy milk, fruit juice, and breakfast cereals, White beans, blackstrap molasses, tahini, and calcium-set tofu. Talk with your doctor and a registered dietitian about altering this meal plan to best suit your needs. Watch: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto, Avocado Toast with Pumpkin Seeds• 2 slices whole-wheat bread• 1/2 avocado, mashed• 1 1/2 tsp. They are not designed to replace your doctor’s recommendations, nor do they take into account special nutritional needs, including allergies and intolerances. The meal plans suggest serving sizes that may or may not be appropriate for your child. Position of the Academy of Nutrition and Dietetics: Vegetarian diets. In some cases, you'll need to rely on fortified foods or supplements to make sure you're getting enough of what you need. For even more tips on having a healthy vegan pregnancy, check out Your Vegan Pregnancy: A Complete Guide to a Healthy, Plant-Based Pregnancy. A round-up of all the plant-based/vegan meals, snacks, and drinks that I've been enjoying during my first trimester of pregnancy. If you don't get a lot of these, check to make sure your prenatal vitamin contains iodine. A Vegan Diet During Pregnancy. 1 / 28. First trimester meal planner See the first week in images . this link is to an external site that may or may not meet accessibility guidelines. See more ideas about Pregnancy food, Pregnant diet, Pregnancy. Is it safe to eat eggs when I'm pregnant? Plan meals around nutritious whole grains, beans, fruits, and vegetables. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ [Accessed February 2017], Piccoli GB et al. We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy—protein, folate, iron, and calcium. Find some inspiration! Sudbury, MA: Jones & Bartlett Learning. We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy-protein, folate, iron, and calcium. Make sure to avoid taking iron supplements at the same time as tea, coffee, or calcium supplements. pumpkin seedsToast the bread slices then top with the mashed avocado. Meal plan checklist. The following meal plan can be used as a basic guide in terms of meal frequency and meal ideas but note that portion sizes are specific to each individual. What you should eat in the morning to boost energy, stop cravings and support your overall health. ¾ cup of any fruit juice that is calcium fortified. First trimester meal planners. It's important to eat a varied and balanced diet during pregnancy to provide enough nutrients for you and the development and growth of your baby.. Vegetarian and vegan mums-to-be need to make sure they get enough iron and vitamin B12, which are mainly found in meat and fish, and vitamin D. Is it safe to eat a vegetarian diet in pregnancy? These meal plans, also called pregnancy diet plans or diet charts, include delicious vegetarian or non-vegetarian options and dishes from North or South India. Lunch: Baked potato with cherry tomatoes, olives, green onions and tzatziki; slice of melon. Because it can be very difficult to obtain DHA from non-fish sources, you may want to take an omega-3 supplement derived from algae and suitable for vegetarians. Have a go at planning a week’s worth of meals, using your current diet as a starting point. Dietary supplement fact sheet: Calcium. Have several servings of a variety of calcium-rich foods every day. You'll find a variety healthy foods that give your body and growing baby what it needs, while keeping your taste buds happy. 2011. Keeping a food diary can help you keep track of the types of food you’re eating and ensure that you’re getting a varied range of essential nutrients. ). Learn how to ace hot chocolate charcuterie boards! A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables. It also includes foods that contain vitamin B6, which may help ease nausea. https://www.choosemyplate.gov/moms-pregnancy-breastfeeding [Accessed February 2017], USDA. And if you already follow a certain way of eating, like a plant-based vegetarian diet, there are even a few more nutrients to consider. This meal plan is set at 2,200 calories, but you may need more or fewer calories depending on your unique nutrition needs. We’ll make some assumptions here that you have a few pantry essentials (cooking oils, salt & pepper, sugar & flour), but by and large this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. These may include soy and other plant milks, breakfast cereals, and nutritional yeast. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Use the chart below to plan your meals. Good sources of vegetarian protein include eggs, dairy products, legumes, soy foods, nuts, seeds, and nut butters. Download: Vegetarian meal plan spreadsheet. If you're vegan, see our article on whether it's safe to eat a vegan diet during pregnancy. Along with a variety of fruit and vegetables (fresh, frozen, or canned) and whole grain products, you'll want to make sure you eat foods or take supplements that provide the following nutrients important for a healthy pregnancy. Advances in Nutrition 6(5):581-591. http://advances.nutrition.org/content/6/5/581.abstract [Accessed February 2017], USDA. Vegetarian Pregnancy Meal Plan. Take Things to the Next Level. It’s our Vegetarian Meal Plan spreadsheet, where you can copy in your meal planning ideas for each week. If you're in a rush, scroll all the way to the bottom for instructions on getting your meal plan. Eating healthily during pregnancy is important for your own health and the health of your developing baby. Is it safe to eat a vegan diet during pregnancy? 2011. Here is a vegetarian pregnancy diet plan that offers you all the nutrients your body needs in a day: Breakfast: 1 cup of ready-to-eat cereal Vit B-12 fortified, top it with ¼ cup raisins and 1 cup of fortified soymilk. 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vegetarian pregnancy meal plan

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Option 2: Grilled tofu or tempeh with fresh veggies and Asian-style dressing and brown rice. Day 1 Breakfast: Overnight Baked Eggs Bruschetta I like to spend as much time as I can with my guests when they stay with me for the holidays, so I rely on make-ahead recipes to help make that happen. The #1 app for tracking pregnancy and baby growth. Whole-wheat toast 2 slices with 2 tablespoons of almond butter. Is it safe to eat a lot of salty foods during pregnancy? If you're in a rush, scroll all the way to the bottom for instructions on getting your meal plan. Parenting begins in the womb, and being vegan is a great way to teach children to show all living beings kindness. Plant-based iron sources include whole grains, dark green vegetables, legumes, nuts, seeds, dried fruit, and blackstrap molasses. Jul 21, 2019 - Explore Kristin Johnson's board "Pregnancy Meal Plans" on Pinterest. Contents. Early Morning: Iodine is also important for your baby's brain development. Many foods that provide iron – such as fortified breakfast cereals, beans, soy foods, and whole grains – also provide zinc. A lot of the information below is also relevant before conception, to make sure the body’s nutrient stores are ready for pregnancy, and during breastfeeding. Are Impossible Burgers healthy for pregnant women? As a vegetarian mum-to-be, you really need to concentrate on getting enough of a number of key nutrients – protein, omega-3 fatty acids, iron, calcium, vitamin D, vitamin B 12 and folate. 7-day vegetarian meal plan; Vanilla. for the entire week. Eat several servings of protein-rich foods each day. Here are some ideas on how to work these foods into your diet: Your prenatal vitamin will likely provide some iron. To make our Vegetarian Meal Plan tangible, we’ve created a downloadable meal planning calendar for you! Swiss and salami have had their day. The recipes meet our Healthy Pregnancy nutrition parameters, meaning they deliver healthy nutrients moms-to-be need more of and they don't have any off-limit foods like alcohol or unpasteurized cheese. SLIDESHOW. whole-grain crackers (to scoop up any leftover salad), 1/2 whole-wheat pita (6-1/2-inch), cut into triangles, 1 whole-wheat dinner roll with 1 tsp. We outlined three meals (plus snacks!) It can also easily be made vegan by swapping a few ingredients.Vegetarian Meal Plan I'm so excited to share this vegetarian meal plan with you guys! http://www.dailyladyhealth.co.uk/vegetarian-pregnancy-meal-plan/ Breakfast: Bran flakes with milk or milk alternative, berries and sliced banana; glass of orange juice. As an extra tip, include vitamin C-rich foods at meals … If you are still eating animal products, increasing your intake of plant-based foods gradually and drinking plenty of fluid will help your body to adjust to the likely increase in your fibre intake. Eating healthy foods during your pregnancy can take a little bit more thought, as your body needs more nutrients and energy. Conway offers sample vegetarian meal plans in her book. 2015. It can also easily be made vegan by swapping a few ingredients.Vegetarian Meal Plan I'm so excited to share this vegetarian meal plan with you guys! Each planner features a variety of delicious snacks and dishes that are just right for you at your stage of pregnancy. 2013. 2015. Cooked leafy green vegetables are a powerhouse of nutrition. It's found in fish, fish oil, and algae. Everything's planned out for you and it includes a printable grocery list and full recipes! Especially for pregnant mothers to be suitable for fetal growth for five months. Appendix 5. Following a vegetarian diet doesn’t mean your iron intake has to be compromised. My Go-To Vegetarian Meals While PregnantSubscribe: http://bit.ly/2Clnxmf | Follow my IG: https://www.instagram.com/milenaciciotti/ Watch next! But why stop there? It’s our Vegetarian Meal Plan spreadsheet, where you can copy in your meal planning ideas for each week. Other good sources of zinc for vegetarians include nuts, seeds, wheat germ, and cheese. To make meal planning easier, we created this one-day plan of healthy vegetarian meals for pregnancy to help you get the nutrition you need. Good sources include: This vitamin helps your body absorb calcium. This 7-day vegetarian meal plan will help you eat a little healthier. In your first trimester you need plenty of folate-rich foods such as green leafy vegetables, citrus fruits and lentils. Following a veggie diet when pregnant is perfectly healthy, but it is important to get all the nutrients you and your baby need. There are four planners for each trimester, so you'll have plenty of choice. Getting Started: Pregnancy Diet BasicsWhat to Eat (and Avoid) When You're PregnantHealthy Pregnancy RecipesHow Much Folate Do You Need? In this 1,200-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied-not starved-while cutting calories. Sample Vegetarian Pregnancy Diet Menu Plan. 7-Day Vegetarian Diet Shopping List. Sample Vegetarian Pregnancy Diet Menu Plan. Our meal plans offer recipe and meal suggestions for your child. spoon 3; Eat meat free; Try our delicious vegetarian meal plans, designed by EatingWell’s registered dietitians and food experts to help you follow a healthy meatless diet. 2016b. Plant-based and plant-rich diet patterns during gestation: Beneficial effects and possible shortcomings. You'll find a variety healthy foods that give your body and growing baby what it needs, while keeping your taste … It contains protein, calcium, vitamins, minerals and adequate water. These vegetarian freezer meals will take the stress out of busy seasons of life by giving you a make ahead meal plan to stock your freezer with favorites! Your Pregnancy Meal Plan Credit: Shannon Greer This plan is designed so that you can pick a different meal and snack for each day of the week; we've counted the calories for you. (To see if the tofu is calcium-set, check the list of ingredients for a calcium salt, such as calcium chloride or calcium sulfate. Vitamin B12 plays an important role in your baby's brain development. BJOG 122(5):623-633. https://www.ncbi.nlm.nih.gov/pubmed/25600902 [Accessed February 2017], Pistollato F et al. Mid-morning snack: Hard-boiled egg and sliced cucumber. A NOTE ABOUT DIETARY FIBER | Dietary fiber is always your friend but especially during pregnancy. It’s easy to meet this requirement by eating a variety of plant-based foods, including beans, lentils, quinoa, tempeh, tofu, whole grains, and vegetables. Vegetarian pregnancy diet and healthy eating plan. They are made using foods that have the nutrients you need at your stage of pregnancy. Iodized salt, dried seaweed, cow's milk, and yogurt are good vegetarian sources of iodine. TOOL. Try to get several servings of zinc-rich foods every day. Our first trimester planners have dishes that are rich in folate, which is great for your baby's developing nervous system. Conversion of linoleic acid and alpha-linolenic acid to long-chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life. https://health.gov/dietaryguidelines/2015/guidelines/appendix-5/ [Accessed February 2017]. Taste of Home. DHA is an omega-3 fatty acid that promotes the development of your unborn baby's eyes and brain. Each planner features a variety of delicious snacks and dishes that are just right for you at your stage of pregnancy. We outlined three meals (plus snacks!) Pregnant women who have regular sunlight exposure do not need any extra vitamin D 7,8. 1-Day Vegetarian Healthy Pregnancy Meal Plan 2,200 Calories. First-trimester meal planners Good sources of iron include dark green vegetables, pulses, fortified breakfast cereals, well-done eggs, dried fruits and wholemeal bread. Cow's milk and some types of orange juice, cereal, and plant milk are fortified with vitamin D. Many prenatal supplements include vitamin D. If yours doesn't, you may want to consider taking a supplement. Maternal & Child Nutrition 7(Suppl 2):17-26. https://www.ncbi.nlm.nih.gov/pubmed/21366864 [Accessed February 2017]. Vegetarian diets across the lifecycle: Impact on zinc intake and status. With some careful meal planning and by eating a variety and balance of different vegetarian or vegan foods, vegetarian and vegan mums-to-be should be able to get all the nutrients that they and their baby needs. Jorge Burton | April 28, 2019 | Healthy | No Comments. Tips for successful plant-based eating during pregnancy. This Vegan Menu for People with Diabetes is designed to provide a balance of protein, carbohydrate, fat, vitamins, and minerals while following the basic principles of a diabetic meal plan.Every person who has diabetes has his or her own individual energy and nutrient needs, so please consult your health care professional to make sure our suggestions will work for you. Monthly vegetarian meal planner for your first trimester Use our helpful plan to make healthy eating easy. Here is a vegetarian pregnancy diet plan that offers you all the nutrients your body needs in a day: Breakfast: 1 cup of ready-to-eat cereal Vit B-12 fortified, top it with ¼ cup raisins and 1 cup of fortified soymilk. Everything's planned out for you and it includes a printable grocery list and full recipes! Afternoon snack: Veggies and eggplant dip. (See the Vegan Meal Plan on page 198 for more details.) (Check for fortification on the product label.). EatingWell may receive compensation for some links to products and services on this website. Eating several servings of dairy foods every day should provide you with enough, but if you are a vegetarian who limits or avoids dairy, you'll need to eat foods fortified with vitamin B12. You'll have a blood test early in your pregnancy to check your iron level. 1 / 28. © 2020 EatingWell.com is part of the Allrecipes Food Group. It’s chock-full of recipes, expert advice, and key information. Whole Grains, Breads, Cereals 6 or more servings This free vegetarian meal plan includes five days of dinners. Consume lots of it. unsalted butter. This free vegetarian meal plan includes five days of dinners. The Vegetarian Mother’s Cookbook * by Cathe Olson ; Everything Vegan Pregnancy Book * by Reed Mangels, RD, PhD (review) Vegetarian and vegan diets, based on nutritious whole foods are healthful choices for pregnant women. This 7-day vegetarian meal plan will help you eat a little healthier. Office of Dietary Supplements, National Institutes of Health. Yes. Because most overnight brunch … We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy-protein, folate, iron, and calcium. Let your healthcare provider know about your diet at your preconception visit or your first prenatal visit. Offers may be subject to change without notice. Pregnant women should aim for about 70 grams of protein per day during the second and third trimesters. Pregnancy Diabetes Diet Indian Meal Plan: Family members should ensure proper health and a balanced pregnancy diabetes diet Indian meals. Vegan-vegetarian diets in pregnancy: Danger or panacea? You could try: Breakfast: Cereal, milk plus fresh or dried fruit; Lunch: Beans on toast with tomatoes; Supper: Chickpea curry with basmati rice, yogurt and mango chutney, followed by fruit ; Don’t overdo the cheese “Try to think about what could be missing from your diet,” Conway advises. Advances in Food and Nutrition Research 74:93-131. https://www.ncbi.nlm.nih.gov/pubmed/25624036 [Accessed February 2017], Gibson RA et al. If you follow a vegan diet during pregnancy, be sure to eat sufficient amounts of the following foods: Tofu, seitan, and tempeh. All Right Reserved. Please Note: This meal plan is controlled for calories, sodium, protein, folate, iron, and calcium. Add sesame seeds, wheat germ, or nutritional yeast for flavor and nutrition. Foster M et al. Pregnant vegans should make a special effort to have 8 or more servings of calcium-rich foods daily. • 1/2 cup plain whole-milk Greek yogurt• 1/2 cup sliced strawberries• 1/3 cup granolaTop Greek yogurt with the strawberries with granola. Due to the less efficient absorption of iron from plant sources, iron supplements are often needed to compliment a woman’s diet during vegan pregnancy. If you don't eat dairy or fortified foods every day, and your prenatal supplement doesn't contain B12, you'll need to take a separate vitamin B12 supplement. Squeeze lime juice over avocado and top with pumpkin seeds. The Dietitian's Guide to Vegetarian Diets. (Others, such as spinach, beet greens, and chard, contain calcium, but your body doesn't absorb the calcium from these vegetables as well. If you want to ensure complete nutrition during a vegetarian pregnancy, it’s best to plan … If yours is low, your healthcare provider may recommend that you take an iron supplement. ), Certain green vegetables, including kale, collards, turnip greens, napa cabbage, broccoli, and bok choy. (Vegans do not eat any animal products including meat, fish, fowl, eggs, dairy, and honey.). Enough to ensure adequate sleep or rest. Store in air-tight meal-prep containers to keep fresh (To buy: amazon.com, $38). https://www.ncbi.nlm.nih.gov/pubmed/25624036, https://www.ncbi.nlm.nih.gov/pubmed/21366864, http://www.eatrightpro.org/resource/practice/position-and-practice-papers/position-papers/vegetarian-diets, https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/, https://www.ncbi.nlm.nih.gov/pubmed/25600902, http://advances.nutrition.org/content/6/5/581.abstract, https://www.choosemyplate.gov/moms-pregnancy-breastfeeding, https://health.gov/dietaryguidelines/2015/guidelines/appendix-5/, All pregnancy, parenting, and birth videos >. Good sources include: Avoid having tea or coffee with your meals because these drinks contain tannins and polyphenols, which make it harder for your body to absorb iron from vegetables. Instead, have something that's rich in vitamin C, such as orange juice, tomato sauce, or broccoli, to help your body absorb the iron. But you'll also need to eat several servings of a variety of iron-rich foods every day. Mangels R et al. Use of this site constitutes acceptance of our, Trader Joe’s Just Spilled Details About 9 Products Coming to Stores This Holiday Season, Hot Cocoa “Charcuterie” Boards Are Our Favorite New Holiday Trend, Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto, What to Eat (and Avoid) When You're Pregnant, 1/2 oz. Option 1: Quinoa or bean based pasta, spaghetti sauce with chopped seitan, sautéed kale. 2016a. Taste of Home. Melina V et al. the most helpful and trustworthy pregnancy and parenting information, Add beans (such as kidney, black, or white), chickpeas, lentils, or tofu cubes to a salad, Snack on a handful of almonds, walnuts, cashews, sunflower seeds, or roasted chickpeas, Spread peanut or almond butter on whole grain bread or sliced apples, Whole grain or enriched foods, such as bread and pasta, Leafy greens, such as spinach, kale, and chard, Calcium-fortified almond or soy milk, fruit juice, and breakfast cereals, White beans, blackstrap molasses, tahini, and calcium-set tofu. Talk with your doctor and a registered dietitian about altering this meal plan to best suit your needs. Watch: Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto, Avocado Toast with Pumpkin Seeds• 2 slices whole-wheat bread• 1/2 avocado, mashed• 1 1/2 tsp. They are not designed to replace your doctor’s recommendations, nor do they take into account special nutritional needs, including allergies and intolerances. The meal plans suggest serving sizes that may or may not be appropriate for your child. Position of the Academy of Nutrition and Dietetics: Vegetarian diets. In some cases, you'll need to rely on fortified foods or supplements to make sure you're getting enough of what you need. For even more tips on having a healthy vegan pregnancy, check out Your Vegan Pregnancy: A Complete Guide to a Healthy, Plant-Based Pregnancy. A round-up of all the plant-based/vegan meals, snacks, and drinks that I've been enjoying during my first trimester of pregnancy. If you don't get a lot of these, check to make sure your prenatal vitamin contains iodine. A Vegan Diet During Pregnancy. 1 / 28. First trimester meal planner See the first week in images . this link is to an external site that may or may not meet accessibility guidelines. See more ideas about Pregnancy food, Pregnant diet, Pregnancy. Is it safe to eat eggs when I'm pregnant? Plan meals around nutritious whole grains, beans, fruits, and vegetables. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ [Accessed February 2017], Piccoli GB et al. We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy—protein, folate, iron, and calcium. Find some inspiration! Sudbury, MA: Jones & Bartlett Learning. We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy-protein, folate, iron, and calcium. Make sure to avoid taking iron supplements at the same time as tea, coffee, or calcium supplements. pumpkin seedsToast the bread slices then top with the mashed avocado. Meal plan checklist. The following meal plan can be used as a basic guide in terms of meal frequency and meal ideas but note that portion sizes are specific to each individual. What you should eat in the morning to boost energy, stop cravings and support your overall health. ¾ cup of any fruit juice that is calcium fortified. First trimester meal planners. It's important to eat a varied and balanced diet during pregnancy to provide enough nutrients for you and the development and growth of your baby.. Vegetarian and vegan mums-to-be need to make sure they get enough iron and vitamin B12, which are mainly found in meat and fish, and vitamin D. Is it safe to eat a vegetarian diet in pregnancy? These meal plans, also called pregnancy diet plans or diet charts, include delicious vegetarian or non-vegetarian options and dishes from North or South India. Lunch: Baked potato with cherry tomatoes, olives, green onions and tzatziki; slice of melon. Because it can be very difficult to obtain DHA from non-fish sources, you may want to take an omega-3 supplement derived from algae and suitable for vegetarians. Have a go at planning a week’s worth of meals, using your current diet as a starting point. Dietary supplement fact sheet: Calcium. Have several servings of a variety of calcium-rich foods every day. You'll find a variety healthy foods that give your body and growing baby what it needs, while keeping your taste buds happy. 2011. Keeping a food diary can help you keep track of the types of food you’re eating and ensure that you’re getting a varied range of essential nutrients. ). Learn how to ace hot chocolate charcuterie boards! A healthy vegan diet should contain a variety of whole grains, proteins, healthy fats, and fruits and vegetables. It also includes foods that contain vitamin B6, which may help ease nausea. https://www.choosemyplate.gov/moms-pregnancy-breastfeeding [Accessed February 2017], USDA. And if you already follow a certain way of eating, like a plant-based vegetarian diet, there are even a few more nutrients to consider. This meal plan is set at 2,200 calories, but you may need more or fewer calories depending on your unique nutrition needs. We’ll make some assumptions here that you have a few pantry essentials (cooking oils, salt & pepper, sugar & flour), but by and large this shopping list will be able to make all the meals above and leave you with a ton of leftovers to make some meals for the following week. These may include soy and other plant milks, breakfast cereals, and nutritional yeast. Bake a batch of the Baked Banana-Nut Oatmeal Cups to have throughout the week. Use the chart below to plan your meals. Good sources of vegetarian protein include eggs, dairy products, legumes, soy foods, nuts, seeds, and nut butters. Download: Vegetarian meal plan spreadsheet. If you're vegan, see our article on whether it's safe to eat a vegan diet during pregnancy. Along with a variety of fruit and vegetables (fresh, frozen, or canned) and whole grain products, you'll want to make sure you eat foods or take supplements that provide the following nutrients important for a healthy pregnancy. Advances in Nutrition 6(5):581-591. http://advances.nutrition.org/content/6/5/581.abstract [Accessed February 2017], USDA. Vegetarian Pregnancy Meal Plan. Take Things to the Next Level. It’s our Vegetarian Meal Plan spreadsheet, where you can copy in your meal planning ideas for each week. If you're in a rush, scroll all the way to the bottom for instructions on getting your meal plan. Eating healthily during pregnancy is important for your own health and the health of your developing baby. Is it safe to eat a vegan diet during pregnancy? 2011. Here is a vegetarian pregnancy diet plan that offers you all the nutrients your body needs in a day: Breakfast: 1 cup of ready-to-eat cereal Vit B-12 fortified, top it with ¼ cup raisins and 1 cup of fortified soymilk. 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