7 Simple Ways to Easily Boost Protein for Baby During Pregnancy
written by Maya Bach, MPH, RDN
"Well, at least I know kale has tons of protein in it.” my vegan hairdresser said casually last week during my hair appointment. We were talking about easy lunch ideas to bring to work and he was warry of tofu and tempeh.
I shared with him that while kale has a tiny bit of protein in it, you can't rely on it as a good source of protein. And for you, vegan mama, you can’t rely on it to give you enough protein for pregnancy.
While some plants have a good amount of protein, others, like kale, have very little or none.
How much protein do you need for pregnancy?
I know you’re not going to love this answer - it depends.
It depends on your pre-pregnancy weight, height, age, and activity level. And how many grams you need may change depending on your activity. Some of my clients stop their peloton workouts, while others start a prenatal fitness program.
You might not realize that your protein needs in your first trimester are equivalent to your protein needs during preconception. We can save this for a different convo, but this goes the same for your calories, carb, and fat needs. Your baby is growing, but you don't need to be "eating for two," as they say to support her growth.
So the question is…
Are you getting enough protein in your first trimester?
Generally speaking many of the vegan mom-to-bes I coach inside the Vegan Pregnancy Collective are eating pretty "well," meaning they're eating a variety of plant-based foods such as whole grains, fruit, nuts, veggies, and soy products. They have a good idea of what they need to eat for themselves but aren't consistently hitting their protein goals for pregnancy
Before starting with the HOW let's begin with the WHY.
Why is protein essential for your vegan pregnancy?
As your body changes across each trimester, protein from the food you eat supports the growth of your breast and uterine tissue. It
increases your blood supply to help deliver crucial nutrients to your baby. Protein also supports the development of your baby's muscles, tissues, and organs. Also, some studies show that compared to eating fat or carbs, eating protein, because of how your stomach digests it, may help relieve nausea.
A win-win for hitting your protein goals in your first trimester, especially if you're experiencing nausea!
How do you boost your protein?
Whether you've been vegan for a month or many years, chances are you've had people ask you, "but where do you get your protein?" While mildly irritating at times, this question is an excellent question to ask yourself when you're expecting a baby.
Like you share with your family and friends, plants have protein too. It comes down to what types of plant-based proteins you're getting and how much you're eating.
Here are 7 simple ways to boost your protein
Add nutritional yeast to savory dishes.
Nutritional yeast, or "nooch," as you might like to call it, is a protein-packed powerhouse. Add it to delicious dishes like chilis, roasted veggies, tofu scrambles, and more. One of my favorite ways to use nutritional yeast is by adding it to popcorn. Add a sprinkle of turmeric and smoked paprika for a delicious savory snack!
Use a pregnancy-safe protein powder.
You don't have to include protein powder as a part of your vegan prenatal diet. It's simply an option. If you do opt for a powder, look for minimally processed varieties without herbal extracts. Regardless of what brand you choose, enjoy no more than a serving per day to help avoid overloading your body with too many micronutrients. Getting too many nutrients, particularly from fortified foods and supplements, aren't suitable for your body or baby. **Check with your OB or a licensed healthcare provider – not your naturopath or "holistic health coach" - before you start taking any supplements, including protein powder. There are real risks with taking certain supplements, as some are contraindicated during pregnancy.
Track your meals.
To help you identify how much protein you're getting now, I recommend tracking your meals for a few days. You can use an app, create a fancy excel spreadsheet like my husband or use good old pen and paper - whatever is easiest for you! The goal is to identify your current intake level, spot potential gaps, and adjust your meals moving forward as needed.
Not hitting your protein goals consistently? that's ok. Some days all you'll feel like is sourdough bread with vegan butter. Even on these days when bread is your one food group, your body is nourishing your baby. So if your partner is the "protein police" you can tell them to relax. On days when you do feel better, focus on adding protein-rich plant-based foods to your meals.
Use lentil pasta instead of regular.
Red or green, this legume-based pasta packs a serious protein punch. Per cup, cooked lentil pasta will give your body 14 grams of protein compared to just 8 grams of protein in regular whole grain pasta. Not a fan of the firmer texture? Try mixing in half regular pasta with half lentil pasta and see how you go! Bonus: red lentil pasta is also a great source of vegan iron for your body during pregnancy.
Add extra firm tofu to smoothies.
If tofu’s texture is a total turn-off right now, you’re not alone. Vegan mom-to-bes in my program consistently say how much they miss tofu but can’t stand the texture of it in their first trimester. If this is the case, try adding extra firm tofu into a simple morning smoothie with a banana, chia seeds, soy milk, and a handful of frozen spinach. For three ounces, a serving, extra firm tofu will give you approximately 9 grams of protein.
Swap out oat milk for soy milk.
If you’re like me and love a good oat milk latte, I get it. It’s delicious, creamy, and super satisfying! But if you’re looking for an easy way to bump up protein for your bump, look no further than soy milk. Also creamy and delicious, soy offers 8 grams of protein per cup while oat milk and its dairy-free cousin almond milk offers little to no protein per serving.
Add chia seeds to your favorite dairy-free yogurt.
Chia seeds will give you four grams per two tablespoons, making them an easy protein-packed ingredient to have on hand. You can make chia pudding, sprinkle chia seeds onto toast, or add to a make hearty morning oatmeal. With the world of dairy-free yogurts, I recommend looking for a "Greek-style" plant-based protein yogurt that offers at least seven grams of protein or more. Coconut-based varieties, unless they’re blended with pea protein, are typically ultra-low in protein. To learn more about dairy-free varieties, check out this vegan cheese for a pregnancy blog post.
Bottom line:
Kale is a good part of your vegan prenatal diet. It's packed with high-quality nutrients and antioxidants like vitamin C, Vitamin K, and fiber. BUT it's not a good way to meet your protein needs for pregnancy. Find out how much protein you need, track your meals for a few days, and then go from there!
Remember, there is no one-size-fits-all for "what to eat" for your vegan pregnancy. Your needs are unique!
Ready to feel good about YOUR vegan pregnancy?
Join like-minded women inside the Vegan Pregnancy Collective to get the tools you need so you can stop worrying and wasting time Googling all things vegan pregnancy!
