Why You’re Craving Meat During Your Vegan Pregnancy
written by Johanna Bye and edited by Maya Bach, MPH, RDN
It’s summertime, you’re with friends, the sun is shining, the BBQ is sizzling… and all you can think about is the meat on the grill.
Suddenly, you’re craving a juicy cheeseburger and can think of nothing else.
The sounds, sight, and smell - combined with the fact that you’re having some random cravings already! - leave you wanting meat.
So what’s a pregnant vegan gal to do??
When you’re expecting as a vegan mama, you may wonder, “what nutrients is my body needing more of? Am I getting enough iron? What about protein?” It’s important to know that craving meat doesn’t mean you’re deficient in iron or any other nutrient for that matter; perhaps you’re wanting something savory, missing the texture, or craving something similar to a burger. And that’s ok! Cravings for anything during pregnancy are totally normal.
Here are six simple suggestions to help you put those meat cravings behind you and leave you feeling satisfied and well nourished. This summer and beyond!
Look for plant-based alternatives.
Now more than ever, you can find a plethora of delicious vegan alternatives to traditional burgers, sausages, and hot dogs, with new options coming to market regularly. Gone are the days of trekking to your local natural food store to seek these products out!
Two of our favorite brands: Beyond Meat and Field Roast. When purchasing plant-based alternatives, make sure to look for products that do not contain soy protein isolate or concentrate. While it is ok to eat occasionally, foods containing these ingredients should not be consumed regularly by pregnant women.
Treat yourself to “vegan fast food.”
As an American currently living in London, I’m blown away by the number of vegan burger joints here. If I’m craving meat or “vegan junk food,” my husband and I will head to Camden Market for vegan burgers or hot dogs at VBurger, Rudy’s Vegan Diner, or Neat Burger. If we’re in the mood for something a little more upscale, Mildred’s is our go-to. All of these options leave me feeling so happy and satisfied as a vegan mom-to-be!
If you’re in the U.S., check out this 2021 vegan burger list curated by VegNews, featuring chains and local spots serving juicy “burgers” and other fast food staples around the country! Maya’s favorite is Native Foods in Chicago (also available in California, Oregon and Colorado!) and Planta (more on the fancier side) in Miami. And if you’re ever in Des Moines, Iowa, Dirt Burger is a MUST!
Enjoy high-fat plant-based foods.
Generally speaking, meat and animal products are rich in fat. Fat sources are creamy, rich, and ultra palatable so we naturally seek them out. If you’re craving a steak or ribs, consider increasing your intake of high-fat plant-based foods such as avocado or peanut butter (both delicious spread onto toast or blended in smoothies).
Bonus: these foods contain the heart-healthy type of fat, unsaturated fat, that won’t clog your arteries. The one exception? If you’re thinking about coconut cream or coconut oil, it’s best to limit this plant-based fat. Like animal-based fats, coconut is relatively high in saturated fat that leads to high blood pressure and blood cholesterol.
Eat foods that are full of umami.
Umami is considered the fifth basic taste--in addition to sweet, bitter, salty and sour--and is described as the “savoriness” of a dish. Beef and chicken are high in umami, so if you’re craving meat, consider upping your intake of plant-based foods that are also high in umami. Mushrooms and tomatoes are an excellent source, as well as fermented foods such as soy sauce and kimchi.
If eating fermented foods: make sure to consume those from a grocery store that are sealed for freshness. While you may love to make homemade kimchi or buy it at your local farmers market, it’s best to stick to store bought when you’re expecting. Because these foods are prone to growing potentially harmful bacteria, this reduces the risk of contamination and getting food poisoning. Though rare, food poisoning could potentially be harmful during pregnancy.
Try BBQ-friendly recipes at home.
The best way to attack your cravings head-on is to be prepared. The following recipes are perfect for a weekend gathering with friends or family. Right now I’m loving these grill-able lentil hot dogs and peri peri kebabs from vegan Welsh blogger Gaz Oakley of Avant Garde Vegan, while Maya is loving the sweet and spicy grilled tofu and pineapple from vegan Canadian blogger Laura Wright of The First Mess (she even has a Vegan Grill Guide!).
Remember: there’s a vegan version of all of your favorite summertime meat dishes; all you have to do is a quick Google search to find recipes.
Just add sauce
To mimic that smoky sweet, savoriness of meat, try marinating your tofu, seitan, or other meat-alternative with sauces - either store bought or homemade! From BBQ to chili sauce to marinara, mix it up based on your meal. To save time, marinate a few tofu blocks (cut into cubes or strips) at the same time in fridge-friendly containers.
A client favorite: Vegan Caesar Dressing adapted from this recipe that uses protein-packed hummus! While technically more of a dressing vs a marinade, the spicy mustard and capers will add extra flavor to any meat-free meal. Remember to use iodized salt as iodine is extra important during your vegan pregnancy to help baby grow!
Bottom line: Cravings are a normal and natural part of pregnancy, so don’t be alarmed if you’re wanting meat when you previously hadn’t. Use the above tips to help you curb those cravings so you can have a happy, healthy vegan pregnancy while eating a diet that aligns with your values. You’re not alone!
Ready to feel confident 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!
