Jordan’s Guide To Pregnancy Meals and Intuitive Eating

Intuitive Eating

Somewhere along the way pregnancy became something to manage instead of something to listen to. When pregnant, women are told they must suddenly change everything, their diets, their routines, their rhythms, as though their bodies have forgotten how to care for themselves. But I’ve never quite believed that. If you were nourishing yourself well before pregnancy, there is no need to abandon that foundation in favor of a trending “pregnancy diet.”

I say this knowing well that not everyone reading this has a healthy diet going into pregnancy. If that is the case, I urge you to consider a whole foods  diet with a focus on plants, with a sincere focus on organic only. This has been life changing for me personally, but research also supports that plant-forward diets are a healthy avenue toward longevity and lowers the risk of numerous health concerns.  

What I do believe about nourishment is this: pregnancy is not a time to complicate, but to deepen. Pregnancy is a time to pay closer attention. To refine what already feels good and true. Nourishment looks like a variety of different things, more than a diet, rather, a lifestyle and a way of thinking. Nourishment can be through food, supplements and vitamins, but also through healthy relationships, self-care routines, philosophical and spiritual development and more, depending on who you are, and what your needs look like.

What Are the Best Meals to Eat During Pregnancy?

The best pregnancy meals are nutrient-dense, balanced, and rich in essential vitamins and minerals like folate, iron, calcium, protein, and omega-3 fatty acids.

A healthy pregnancy diet focuses on:

Whole foods (vegetables, fruits, whole grains and oats)

Lean proteins (this can absolutely come from plant sources like beans and lentils)

Healthy fats (treat yourself to some good olive oil!)

Adequate hydration (I can’t recommend investing in a high quality water filter enough)

These meals support fetal development, maternal health, and energy levels throughout pregnancy.

Beyond these simple realities, organic food is also nutrient dense, containing higher amounts of minerals and things our bodies can actually use. Thus, the customers at the big box stores are saving money, yes, but they are actually losing in the long run. Their bodies will be left hungry, even after a large meal, which is directly connected to overeating, diabetes and obesity, which then raises the risk of heart disease and cancer. 

Simply put, spend a bit more, yes, but you will gain so much more. If you were not already prioritizing organic whole food over processed foods, during pregnancy is a great time to start. Continuing this ideology around food through parenthood is the answer to healing a broken food system.

1. Folate (Folic Acid)

Supports baby’s brain and spine development.
Foods: leafy greens, lentils, avocado, beets, asparagus, citrus, nuts and seeds

2. Iron

Prevents anemia and supports oxygen flow.
Foods: spinach, beans, grass-fed organic meat, blackstrap molasses, oysters (cooked), cashews

3. Protein

Essential for tissue growth and baby’s development.
Foods: eggs, legumes, fish, tofu, greek unsweetened yogurt, hemp seeds, lentils, organic oats

4. Calcium

Builds strong bones and teeth.
Foods: greek unsweetened yogurt, almonds, kale, canned fish like sardines and anchovies, tahini, dried figs, spinach 

5. Omega-3 Fatty Acids

Supports brain and eye development.
Foods: wild caught salmon, chia seeds, walnuts, coconut oil, flaxseeds and canned fish like sardines, mussels, mackerel and anchovies

First of all, please eat pregnant meals that feel good to you

Our bodies speak in cravings, in aversions, in subtle pulls toward what is needed. If you crave red meat, your body is likely in need of a bit of iron. I recently went out to dinner with friends, and at 4 months pregnant, I found myself ordering steak, something I would never typically eat. If citrus feels bright and necessary, eat it. If a warm bowl of whole grain cereal and milk is what you wake up dreaming of at wee hours of the night, then that is exactly what you need. If you feel you need protein, add a scoop of nut butter. 

And yes, sometimes cravings are less poetic. If all you want is sugar, it may be worth asking whether that is nourishment or habit. Pregnancy, like motherhood, invites us into a deeper kind of listening.

In many ways, this is our first introduction to motherhood and the nuances of feeding another human being. Toddlers understand this instinctively. Offer a toddler a plate with a variety of foods from avocado, fermented carrots, applesauce, roast chicken and they will choose differently each day. Not randomly, but intuitively. They eat what their bodies are asking for. Often mothers will say, “Last week they loved carrots!” It is not that they do not suddenly dislike carrots on this day, it is that they are intuitively and instinctively eating what their bodies need, on this day. This is one reason why it is vital to provide small children with a variety of whole foods at each meal and let them lean into what looks and sounds good to them. If they suddenly appear to dislike something, keep offering it. Likely it will come back around. 

There was once a time when we too knew how to do this. Somehow along the way, through fab diets and constant food advice, we’ve forgotten. Eat intuitively.

Breakfast Pregnancy Meals I Love

Breakfast might be oats prepared with cinnamon and nut butter, drizzled with maple syrup and topped with frozen blueberries, when I want something sweet. Or, often I eat a fried egg on sourdough with fresh greens when I need something grounding. Sometimes it’s piled high with jalapeños and garlic sauerkraut, simply because that’s what sounds good. And sometimes, I’m not hungry at all and I honor that, even in pregnancy.

A reminder that buying cage-free, organic eggs vs. non-organic eggs- does make a difference. If possible, the neighbor’s eggs, or the local farmer’s eggs, are almost always best. They are filled with actual minerals and nutrients that you cannot buy in the grocery stores. As a mother, I have also deepened my appreciation and care around animal cruelty. I sincerely strive to only purchase and consume animal products that are treated fairly and humanly. This means buying eggs from chickens that saw daylight, were able to strut outdoors and ate real food, not just corn based grains in dark buildings.

Lunch Pregnancy Meals I Love

Lunch during pregnancy for me is often light and made up of a series of smaller meals throughout the afternoon: cucumber on a baguette with capers and cream cheese, brightened with pickled onions; or a bowl of warm rice prepared with coconut milk and turmeric with steamed broccoli, grated cheese and a drizzle of aminos. A hard boiled egg with flake salt, a jalapeno and a dash of paprika. Warm naan,  accompanied with homemade garlic hummus and a whipped pink beet dip, with a pinch of salt. I’m obsessed with dates when pregnant, due to their reputation for helping with gentle delivery during childbirth. Whether these claims are true, or perhaps just an old wives tale, it’s a great excuse to eat dates. One of my most favorite date recipes was shared with me by Rev’s co-founder Cora Hilts- it’s a nourishing sweet treat, especially when you are having a pregnancy sugar craving. 

See here: https://www.youtube.com/watch?v=MNiTiCHj8Bk

Alongside my own hunger, I am also feeding three other mouths throughout the day, so this absolutely influences the meals I prepare. My kids and I both love a mid-day root vegetable soup with warm bread, or an antipasti salad toasted with fresh vegetables and grated parmesan. Lunch doesn’t need to be complicated; it simply needs to sustain you. I constantly find myself reaching for my Julius Roberts’ Farm Table cookbook which has lots of simple recipes for things like seasonal roasted vegetables with some protein rich organic labneh. 

Dinner Pregnancy Meals I Love

Dinner, too, remains familiar. Pregnancy is not a time to reinvent the wheel. In our home, we return to the same steady rhythm each week, to keep meals simple and predictable for our small children. Our weekly menu consists of rice and roasted vegetables, pasta and salad, soup with sourdough, quiche, pizza night, a simple locally sourced organic meat or local fish (never farm-raised or high in mercury), and a wildcard evening, often breakfast for dinner. I have been also reaching for my new Alison Roman cookbook, Something From Nothing, which is full of vegetable heavy, simple meals that use mostly pantry staples and are very brothy and nourishing. She wrote the book whilst pregnant herself and you can really feel that! 

What shifts for me around dinner time is the timing. I find myself eating earlier in the evening, leaving space for digestion before rest. I have found this helps me combat common pregnancy annoyances, like acid reflux and restlessness at night.

Pregnancy Snacks I Love

There is no doubt that hunger increases during pregnancy, at least for me. I often keep simple snacks close by, in the car, next to my bed, thrown into my purse, to nourish when a moment of desperate hunger sets in. Dates, mackerel on crackers, berries in the summer or really good frozen ones, cashews, dried mango, rice crackers, mushroom jerky. My most favorite pregnancy snack is a bag of local, organic butter lettuce with a drizzle of olive oil and a pickle. Whole foods that travel well and offer steady energy and provide clean nourishment are best, of course- like a pear, an avocado, celery sticks.

And then there are the small pregnancy snacks that quietly weave their way in. More wild blueberries. More water. A pastry without guilt. I love indulging in lots of oat-filled snacks when pregnant; like oat cookies, oat pancakes and granola with coconut yogurt. A thick piece of bread dipped in good olive oil in the middle of the day and as much fresh fruit as I can eat.  Not because I should, but because it feels right.

So no, this is not a strict guide. It is not a list of rules or restrictions. It is simply an invitation, to return to your body, to trust its signals, and to nourish yourself with care, curiosity, and a bit of pleasure along the way.

Supplement & Vitamins I Love

Of course, certain nutrients come up again and again during pregnancy, like iron and protein being the most talked about. Rather than obsessing, I try to take a gentle approach. Because my pregnant body tends to be low in iron, I try first to incorporate meat every few days, especially when I feel drawn to it, and I round out my days with protein-rich greens, beans, and nuts. I sometimes enjoy soy based protein, like tofu, but not often, which is my personal preference. When needed, I additionally take a daily, simple pregnancy supplement to support what food alone is not providing. In that case, I truly love and support WeNatal, which are comprehensive vitamins created by women, specifically for motherhood. Wenatal understands and advocates that a well balanced diet is an essential foundation for a healthy pregnancy, but it may not always fully support perfect fetal development and maternal health.

Wenatal offers prenatal supplements that offer nutrients where there may be gaps, such as with folate, iron, iodine, and vitamin D. 

Alongside a prenatal vitamin, my other go-to pregnancy supplement is Magnesium. I take a nightly dose of Rest and Digest Magnesium to support digestive health, and to ease restlessness during sleep. 

Every person will need different supplements and vitamins depending on their own gaps and needs. The takeaway when nourishing your body, is to not over treat, or over consume. Part of nourishment is moderation. Only take the supplements your body actually needs, and avoid unnecessary pharmaceuticals when pregnant.

Our favorite Pregnancy Meals by Trimester

First Trimester Meals to Ease Nausea & Fatigue: focus on light, easy-to-digest foods.

Meal ideas:

Oatmeal with banana and almond butter

Whole grain toast with avocado

Vegetable soup with lentils

Smoothies with spinach and berries

Homemade Applesauce with cinnamon and ginger

White Rice with grated cheese and aminos 

Eating small, frequent meals can help reduce morning sickness. 

Second Trimester Meals For Growth & Energy Boost

Our favorite meal ideas for protein, calcium and iron:

Grilled salmon (wild caught Alaskan) with Quinoa and Roasted Brussel Sprouts 

Roasted Chicken with a Green Olives & Anchovy Paste Sauce over Date Sweetened Wild Rice with Steamed Broccoli

Chicken & Zucchini Burgers with Greek Yogurt Tzatziki and Pink Beet Dip served with Naan

Egg Fried in Avocado Oil with Sourdough Toast, Sauteed Spinach and Sauerkraut 

Third Trimester Meals That Support Baby’s Growth

Our favorite meal ideas for fiber and nutrient density:

Baked Haddock on a Wheat Bun with Pea Pesto and Fresh Greens

Bell Peppers Stuffed with Wild Rice and Black Beans 

Walnut and Mint Sauce with Rigatoni Pasta 

Lentil and Turmeric Soup with Focaccia Bread

Ginger Fried Rice with Chicken, Cilantro and Green Onions 

Facts About Pregnancy Meals

What should I eat daily during pregnancy?

Aim for balanced meals with protein, whole grains, healthy fats, and plenty of fruits and vegetables.

Are plant-based pregnancy meals safe?

Yes, if well-planned with adequate protein, iron, B12, and omega-3 sources.

What are the best snacks during pregnancy?

Healthy snacks include:

Nuts and seeds

Fresh fruit with nut butter, dates, figs

Greet Yogurt Unsweetened, organic cottage cheese 

Whole grain crackers with hummus, rice crackers 

No Bake Protein Balls

Oat Cookies with Goji Berries and Chocolate Chips

Thank you to WeNatal for including this thoughtful journal that has been perfect for noting down thoughts, cravings, feelings and meal ideas during this pregnancy!