Plant-Based Nutrition

Protein and Pregnancy: What’s Safe?

Pregnancy and motherhood is an exciting time in a woman’s life.

I mean, growing a fully functioning little human is pretty incredible!

Of course with pregnancy comes changes in nearly every aspect of the mom to be’s life, including her diet.

Some foods are encouraged and essential while others should be cautioned or completely avoided.

One food that has a lot of debate around it is protein powder. Is it safe for pregnancy and nursing? Or should it be avoided?

Although you should ALWAYS consult with your doctor before taking any supplement, I want to help you answer this question and what’s going to be best for you and your baby.

What Should be Avoided During Pregnancy?

According to the American Pregnancy Association, foods that shouldn’t be consumed while pregnant include:

  1. Raw or undercooked meat
  2. Deli meat
  3. Certain seafood, especially kinds that are smoked, raw, or likely to contain higher levels of mercury
  4. Raw shellfish
  5. Raw eggs
  6. Soft cheeses including feta, brie, and gorgonzola
  7. Unpasteurized milk
  8. Caffeine drinks
  9. Alcohol
  10. Tobacco
  11. Drugs
  12. Unwashed produce

The ISSA recommends avoiding and limiting supplements (including protein powders) that are high in artificial ingredients, fillers, and preservatives when pregnant.

What Foods Does Your Body Need During Pregnancy?

bree with fresh produce in kitchen

Growing a human requires a healthy diet full of whole, nutrient-rich foods.

As you might have guessed, fruits and veggies are on the top of the list!

Whole fruits and veggies, especially of the organic variety, give your body the vitamins and minerals your body needs to nourish yourself and your growing baby.

Some of these essential vitamins and minerals include…

1. Folate

Folate is needed to support the placenta and prevent neural tube defects. You’ll find folate in dark leafy veggies, beans, cauliflower, asparagus, citrus fruits, and beets.

2. Iron

You need iron for healthy blood. It can prevent low birth weight and premature delivery. Iron is found in beef, beans, lentils, spinach, cashews, pumpkin seeds, prunes, and tuna.

3. Vitamin B6

If you want to avoid morning sickness, getting enough B6 can help! It also helps with red blood cell formation and nervous system functioning. B6 is found primarily in potatoes, spinach, trout, peanut butter, walnuts, hazelnuts, avocado, beans, bananas, and salmon.

4. Vitamin C

You need vitamin C to absorb Iron and to build a strong immune system. It acts as an antioxidant in the body fighting free radicals. You’ll get vitamin C in green leafy veggies, broccoli, mango, bell peppers, citrus fruits, lemons, limes, potatoes, peas. Just to name a few.

5. Calcium

A growing baby needs a lot of calcium. If you’re not getting enough in your diet, this calcium can be leached from your bones and nobody wants that! Get calcium from leafy greens, beans, broccoli, turnips, and dairy foods.

Of course, you should be getting enough and a balance of all the vitamins and minerals. But these are a few to be emphasized!

Protein and Pregnancy: Do You Need Protein When You’re Pregnant?

In one word, absolutely!

If protein is essential when you’re NOT pregnant to build, repair, and keep your body running strong then you better believe it’s even more important when you’re pregnant and have two bodies to keep up with.

During pregnancy, your protein requirements increase to at least 75g of protein daily.

The important question isn’t if you need protein, but what sources you should be getting it from.

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Of course, meat, eggs, and dairy like milk, greek yogurt, and cottage cheese are good sources, especially if the meat is grass fed, the eggs cage free, and dairy organic.

But what if you’re sensitive to dairy or want to avoid animal products? Where should you get your protein from?


Plants like beans, nuts, grains, seeds, and certain veggies can provide needed protein to your diet.

Another way to get enough protein? Find a high-quality organic plant-based protein.

Why I Recommend IdealRaw Protein

IdealRaw protein would be a fantastic option for pregnant and nursing moms. It’s full of organically sourced plant proteins that contain all the amino acids your body needs.

IdealRaw protein is also….

  • 100% clean and natural. Nothing artificial!
  • Environmentally friendly
  • Delicious tasting with 15g of protein
  • Full of superfoods like cranberries, pomegranate, broccoli, wheat grass, and beets

Since everything in IdealRaw is plant-based, you shouldn’t have any problems with allergies or digestive issues like you might with animal-based protein.

Plus, you’re getting all the extra nutrients that come with plants!

IdealRaw allows you to feed your body and your baby with only the cleanest and purest plant ingredients.

It can definitely be a lifesaver when you need a quick, healthy protein option.*

*As always, it’s best to check with a physician before taking any supplement, so get their approval first!

Get Fit With Me – My Mommy Fit Challenge

Now that you know all about my favorite protein, I want to invite you to sign up for my FREE 15 day Mommy Fit Challenge!

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Mommy Trainer

Mommy Trainer

Head Trainer

As the Mommy Trainer, I specialize in helping women look and feel their healthiest. I’ve been a personal trainer for over 10 years and am a Pre and Post Natal Fitness specialist. I’m also a proud mother of two and love spending time with my family!

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