• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fitness Fatale

Fitness Fatale

Conquering Fitness Goals One at a Time

  • About
    • Press
  • Blog
    • Archives
    • Workout Program Options
      • 21 Day Fix Resources
      • P90X Resources
    • PRs & Race Reports
    • Pregnancy
      • Twin Pregnancy
    • Recipes
  • Coach Business Mentorship For Runners
  • Beachbody Accountability Groups For Runners
  • Show Search
Hide Search

Satisfying Pregnancy Protein Requirements on a Vegetarian Diet

http://goveg360.com/blog/wp-content/uploads/2011/03/bizarro-vegan-gorilla-comics1.gif
http://goveg360.com/blog/wp-content/uploads/2011/03/bizarro-vegan-gorilla-comics1.gif

Once the nausea of the first trimester was over, I took a hard look at my diet and have been more conscientious about getting in enough protein. I was very diligent at first and fell off a bit until last Sunday when we attend our first Bradley Method birthing class. The topics for the first class were pre-natal exercises to prepare for birth (more on that later!) and nutrition for baby. My key take-away nutrition wise that it’s very important to get at least 80 g of protein a day in the 2nd trimester and over 100g per day in the 3rd trimester. Since I’m very active and also tall, I’d guess I probably need a bit more than these recommended amounts.

It’s been almost 3 years now since I switched to a “flexitarian diet” which started as more vegan and has morphed into a “mostly vegetarian” diet. What that means is I cook vegan and vegetarian meals and on occasion I eat meat, usually while out or at an event/party.On occasion used to mean about 1-2x/month but since pregnancy I have been eating meat/fish about 1-2x/week, depending on the week. I tend to choose beef and fish when eating animal products, and try to get the highest quality I can find, when possible.

However, most my days as a pregnant woman are on a vegetarian diet with little dairy and obviously it’s a little harder for me to get my daily protein requirement fulfilled than someone who eats meat at lunch and dinner. I started to use MyFitnessPal some days to track my protein intake to make sure I’m getting enough (because I don’t eat a lot of dairy, I also use it to track calcium and take a calcium supplement on days when I don’t think I got enough. I also track Iron here but found that I’m usually getting plenty especially paired with my pre-natal). I realized quickly that there were some days when I was WAY under this requirement, especially in the first trimester when a lot of my favorite vegetarian protein sources made me want to vomit and I was sticking to easy to digest white carbs, fruit and smoothies (luckily the protein intake is most important in the 2nd and 3rd trimesters).

Here are two examples of days where I was able to get in the required 80-100 grams of protein with a vegetarian diet:

Vegetarian Pregnancy Diet Day 1: 

Breakfast: 

  • 3 scrambled medium organic eggs with 1 slice of whole-wheat toast with 1/4 of an avocado smashed on top
  • 24g protein

Morning Snack:

  • 1 cup organic grapes
  • 0g  protein

Lunch: 

  • 2 cups Black Bean Yam Chili (Tony Horton’s recipe, get it here)
  • Spinach arugula salad with 1/4 avocado, veggies, hummus and sprinkling of pumpkin seeds with olive oil based vinaigrette dressing
  • 22 g protein

Afternoon Snacks: 

  • 1/4 cup salted cashews
  • 1/2 cup diced strawberries and a kiwi
  • 1 banana
  • 1 slice colby jack cheese (grabbed this randomly after my workout as I made dinner)
  • 16g protein

Dinner: 

Tempeh veggie burrito fillings. Mix your favorite veggies with tempeh and mexican seasonings of choice
Tempeh veggie burrito fillings. Mix your favorite veggies with tempeh and mexican seasonings of choice
  • Tempeh & Veggie burrito: 1 organic whole wheat wrap (from Trader Joe’s), 1/3 package organic 3 grain tempeh, kale, organic corn, diced onion and red bell pepper (made with olive oli), 1/3 avocado (made into guacamole), salsa
  • Green beans sauteed in olive oil
  • 24 g protein 
The Complete Meal
The Complete Meal – Excuse the crappy photo

Dessert:

  • 5 Hersey kisses
  •  0 g protein

Total Protein: 87 grams

Vegetarian Pregnancy Diet Day 2: 

Breakfast:

vegetarian pregnancy meal ideas

 

  • Good portion Quaker oatmeal (whole oats, cooked on the stove, not the packets) with almond milk, cinnamon, a little brown sugar, 1/2 a banana and a few sliced strawberries.
  • 8 g protein (add nuts, chia seeds, or vegan protein powder to oatmeal to give it more protein)

Morning Snacks: 

  • Vanilla Protein Shake with almond milk and mango
  • 1/4 cup cashews
  • 26 g protein 

Lunch: 

  • Cold lentil and falafel  (2 frozen Trader Joes Falafels heated up and put on top) salad made with spinach, arugula, hummus, cucumber, tomato, onion, red bell peppers and balsamic vinaigrette.
  • 1 Orange
  • Russel Stover Marshmallow Rabbit (I’ve got a sweet tooth! This was from around Easter time)
  • 19 g protein

Snacks:

  • Carrots and sliced red bell pepper w/ hummus
  • Banana
  • 2 scrambled eggs (I ate the eggs after getting home from a 50 minute run and wanted something to eat before I made dinner)
  • 17 g protein

Dinner:

Vegan Lentil Curry
Vegan Lentil Curry

 

  • Homemade lentil spinach cashew curry served over brown rice with broccoli (recipe here)
  • 25 g protein  

Total protein: 95 grams

Hopefully this will help any other  pregnant vegetarian women realize that they can get all their needs without resorting to lots of meat and dairy! And maybe I gave you some fun meal ideas, even if you’re not vegetarian!

What is your favorite high protein vegetarian meal or snack? 

Share this:

  • Click to share on Twitter (Opens in new window)
  • Click to share on Facebook (Opens in new window)

Related

June 11, 2015 By fitnessfatale 8 Comments

Filed Under: Nutrition, Pregnancy, Recipes, Uncategorized Tagged With: high protein vegetarian meals, vegan recipes, vegetarian meals for pregnancy, vegetarian recipes for pregnancy

Reader Interactions

Comments

  1. Heather Mora

    June 11, 2015 at 2:10 am

    You are doing awesome!! Those meals look and sound amazing! What a fortunate little kiddo to have momma feeding her so well!! Keep up the good work, it’s so worth it!! Ps LOVE that you are doing a bradly birthing class! I was so uneducated my first pregnancy but the second time I did a hypnobirthing class and man o man did it help! Such a better birth experience the second time! So happy for you to be going in prepared 🙂

    Reply
    • FitnessFatale

      June 11, 2015 at 4:14 am

      Thanks Heather! Glad to hear you liked Hypnobirthing too- I definitely think preparation is key!

      Reply
  2. Dietitian Jess

    June 11, 2015 at 4:37 pm

    I’m not pregnant but I eat a mostly vegetarian diet but include fish with the occasional meat/chicken dish when I’m out- loved your lentil ideas, I’m always looking for a new way to eat them! As an RD I think it’s great how aware you are of possible nutrient deficiencies and it’s great your tracking it without making yourself too crazy (hopefully). Glad you are having such a healthy and happy pregnancy!

    Reply
    • FitnessFatale

      June 11, 2015 at 7:20 pm

      Thanks Jess! Sounds like we have very similar ways of looking at nutrition too. the lentil spinach cashew curry recipe is a staple in our house – i usually double it and it makes several meals!

      Reply
  3. Sheena @ Paws and Pavement

    June 14, 2015 at 11:27 pm

    Great meal ideas and lots of protein! I keep meaning to add lentils to my meal plans so thanks for some inspiration.

    Reply
    • FitnessFatale

      June 15, 2015 at 4:32 pm

      You’re welcome! I love lentils – so yummy, nutritious and cheap!

      Reply
  4. Kristen L

    June 15, 2015 at 4:29 pm

    I’m not vegetarian or vegan, but this was a good reminder to think more about what I am eating and what my growing baby really needs from me! I haven’t kept track of my intake of protein, but after reading your post I’m curious!!

    Reply
    • FitnessFatale

      June 15, 2015 at 4:30 pm

      You’re probably fine but it could be good to track it for a day or two to make sure ! It’s pretty interesting too

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Let’s Get Stronger, Healthier & Faster Together!

I am specialize in working with runners to help them incorporate strength training & nutrition into their running routines.

I am passionate about mindset and love to help people find more joy and success in their running by breaking through mental barriers.

While weight loss is a result of our programs, women in my groups often find that they are running faster, are less injury prone, and have more energy and confidence!

I am the founder of Team Run the World, a group of BODi coaches who love running! I provide mentorship, support and training for women who want to start their own coaching business from home and work flexible hours.

I would love to help support you in reaching your goals!

Archives

  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • June 2021
  • May 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • July 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • October 2016
  • September 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • December 2015
  • November 2015
  • October 2015
  • September 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • April 2015
  • March 2015
  • February 2015
  • January 2015
  • December 2014
  • November 2014
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012
  • March 2012
  • February 2012
  • January 2012
  • December 2011
  • November 2011
  • October 2011
  • September 2011
  • August 2011
  • July 2011
  • June 2011
  • May 2011
  • April 2011
  • March 2011
  • February 2011
  • January 2011

Footer

Copyright © 2023 · Fitness Fatale

 

Loading Comments...