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meal plan for vegan pregnant woman 2500 cal

Posted by maya

please i need a diet menu plan for a vegan pregnant woman in her 1st trimestrer.
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I can only give you recommendation being that I am not ob/gyn, so this is by no means a prescribed meal plan:

Be sure your are getting 6 - 11 servings of whole grains: amaranth, millet, barley, oats, quinoa, rice, etc. 

Get a boost of of carbohydrates and protein from beans, nuts and nut butters, seeds, and a limited amount of tofu (soy products are controversial on pregnancy due to the estrogen). Make sure you are getting 3-5 servings of protein.

Incorporate more healthy fats into your diet wherever you can. It is recommended that a normal person consumes 2-3 servings of healthy fats (olive oil, coconut oil, nuts, seeds, avocados etc.) a day, so be sure you are getting at least if not more servings. 

Of course eat as many fruits and vegetables as you can, but the bulk of your calories (being that fruit and vegetables are relatively low in calories) will come from whole grains, healthy fats, and proteins.   

Be sure to consult your ob/gyn before adhere to any meal plan.

 Start your day off with a health bowl of oats (1/3 c) with 2 tbsp almond butter, a banana and apple, and 1 c. of almond milk. 

snack on an apple and almond butter or a dried fruit and nuts trail mix

Lunch could be a piece of fruit and vegan sandwich: 2 sliced of sprouted grains bread, vegan mayo, vegetables, sprouts, avocado, and 2 tbsp hummus.

snack on smoothie: 1 c frozen strawberries,, 1 banana, 1 c spinach, 1/2 bunch kale, 1 scoop vegan protein powder,  1 c almond milk

Dinner could be a mexican quinoa salad: quinoa with sauteed corn, red and green bell peppers, mushrooms, and onions, with diced avocados.

Dessert could be a piece of vegan banana bread with a soy chia tea latte or a serving of coconut based "ice-cream".

Email me for more meal ideas:

Or check out my blog for more meal ideas and recipes 

NOTICE: The information provided on this site is not a substitute for professional medical advice, diagnosis, or treatment. Never delay or disregard seeking professional medical advice from your physician or other qualified health provider because of something you have read on Wellsphere. If you have a medical emergency, call your doctor or 911 immediately.
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