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Diet collection 路 every recipe serves 2

Vegan Pregnancy Recipes

Vegan pregnancy can work but only if properly planned. B12 needs a supplement, iodine and omega-3 need thought, and iron needs pairing with vitamin C to be absorbed better. These recipes do the food half of that job; your doctor or dietitian should advise you on the supplement half.

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Crispy Spiced Roasted Chickpeas - Crunchy, salty, poppable Snack Crispy Spiced Roasted Chickpeas Crunchy, salty, poppable - the chip replacement that adds folate, fiber and zinc instead of just salt. 45 min Easy Vegan Everything-Seasoned Edamame - Hot edamame pods tossed in sesame, garlic and flaky salt Snack Everything-Seasoned Edamame Hot edamame pods tossed in sesame, garlic and flaky salt - the ten-minute snack you eat with your hands and finish too fast. 14 min Easy Vegan Ginger & Lemon Overnight Oats - Cold, gentle and gingery Breakfast Ginger & Lemon Overnight Oats Cold, gentle and gingery - built for queasy first-trimester mornings when hot food smells are the enemy. overnight Easy Vegan Green Monster Freezer Smoothie Packs - Pre-bagged freezer packs of spinach, mango, banana and seeds that blend into a sweet green smoothie Breakfast Green Monster Freezer Smoothie Packs Pre-bagged freezer packs of spinach, mango, banana and seeds that blend into a sweet green smoothie - zero-decision mornings. 4 hr 10 min Easy Vegan Iron-Rich Trail Mix with Dried Apricots & Pumpkin Seeds - Dried apricots, pumpkin seeds, cashews and dark chocolate in deliberate proportions Snack Iron-Rich Trail Mix with Dried Apricots & Pumpkin Seeds Dried apricots, pumpkin seeds, cashews and dark chocolate in deliberate proportions - a handful of this is iron strategy disguised as trail mix. 15 min Easy Vegan Lentil & Vegetable Soup with Whole-Grain Bread - A big pot of folate and iron that reheats all week Lunch Lentil & Vegetable Soup with Whole-Grain Bread A big pot of folate and iron that reheats all week - the workhorse lunch of pregnancy. 40 min Easy Vegan Lentil, Spinach & Lemon Soup - A bright red-lentil soup finished with lemon and a tangle of spinach Lunch Lentil, Spinach & Lemon Soup A bright red-lentil soup finished with lemon and a tangle of spinach - the iron-first lunch this whole collection is built around. 35 min Easy Vegan Sweet Potato, Chickpea & Peanut Stew (African-Style) - A West African-inspired peanut stew with sweet potato, chickpeas and greens Dinner Sweet Potato, Chickpea & Peanut Stew (African-Style) A West African-inspired peanut stew with sweet potato, chickpeas and greens - deeply savory, gently spiced and stubbornly nourishing. 45 min Easy Vegan Apple Pie Quinoa Breakfast Bowl - Quinoa simmered with apple, cinnamon and raisins until it tastes like pie filling Breakfast Members Apple Pie Quinoa Breakfast Bowl Quinoa simmered with apple, cinnamon and raisins until it tastes like pie filling - a complete-protein alternative to oatmeal. 25 min Easy Vegan Baked Sweet Potato with Spiced Chickpeas & Tahini - A slow-burning, fiber-rich lunch with beta-carotene from the sweet potato and folate from the chickpeas. Lunch Members Baked Sweet Potato with Spiced Chickpeas & Tahini A slow-burning, fiber-rich lunch with beta-carotene from the sweet potato and folate from the chickpeas. 1 hr 2 min Easy Vegan Bulgur, Pomegranate & Pistachio Herb Salad - A jeweled bulgur salad heavy on parsley and mint, bright with pomegranate and crunchy with pistachios Lunch Bonus Bulgur, Pomegranate & Pistachio Herb Salad A jeweled bulgur salad heavy on parsley and mint, bright with pomegranate and crunchy with pistachios - keeps for days, delights for all of them. 40 min Easy Vegan Butternut & Black Bean Chili with Cornbread-Style Polenta - A smoky butternut and black bean chili with baked polenta wedges standing in for cornbread Dinner Members Butternut & Black Bean Chili with Cornbread-Style Polenta A smoky butternut and black bean chili with baked polenta wedges standing in for cornbread - plant-based bonfire food. 1 hr 5 min Easy Vegan Cherry & Almond Chia Pudding - Vanilla chia pudding under a spoon of warm cherry compote and toasted almonds Breakfast Members Cherry & Almond Chia Pudding Vanilla chia pudding under a spoon of warm cherry compote and toasted almonds - cold, gentle and made entirely in advance (four hours in the fridge). 4 hr 25 min Easy Vegan Chickpea, Spinach & Coconut Curry - A 30-minute pantry curry Dinner Members Chickpea, Spinach & Coconut Curry A 30-minute pantry curry - chickpeas and spinach in a mild coconut-tomato sauce, kind to both nausea and constipation. 30 min Easy Vegan Cold Peanut Noodle Salad with Crispy Tofu - Cold rice noodles and crispy tofu in a lime-peanut dressing with cabbage and herbs Lunch Members Cold Peanut Noodle Salad with Crispy Tofu Cold rice noodles and crispy tofu in a lime-peanut dressing with cabbage and herbs - the fridge lunch you'll fight over. 38 min Easy Vegan Creamy Tomato & White Bean Soup - Smooth, mild and spoonable Lunch Members Creamy Tomato & White Bean Soup Smooth, mild and spoonable - a first-trimester-friendly lunch that still smuggles in beans and lycopene. 30 min Easy Vegan Fig & Walnut Breakfast Couscous - Sweet cinnamon couscous with dried figs, orange and walnuts Breakfast Members Fig & Walnut Breakfast Couscous Sweet cinnamon couscous with dried figs, orange and walnuts - a fifteen-minute North African breakfast that reheats beautifully. 21 min Easy Vegan Frozen Grapes with Lime & Mint - Grapes frozen into tiny sorbet bombs with lime zest and mint Snack Members Frozen Grapes with Lime & Mint Grapes frozen into tiny sorbet bombs with lime zest and mint - a cold, sweet-sharp standby for nausea and heartburn hours alike. 3 hr 10 min Easy Vegan Ginger & Oat Snack Bites - Chewy ginger-date bites to keep by the bed after a thirty-minute chill Snack Members Ginger & Oat Snack Bites Chewy ginger-date bites to keep by the bed after a thirty-minute chill - a few bites before standing up takes the edge off morning nausea. 43 min Easy Vegan Ginger & Pear Oatmeal - Creamy oats simmered with fresh ginger and grated pear Breakfast Members Ginger & Pear Oatmeal Creamy oats simmered with fresh ginger and grated pear - the gentle, settling breakfast first-trimester mornings ask for. 15 min Easy Vegan Hummus & Carrot Snack Jars - Layered jars of hummus, grated carrot and seeds with veg sticks standing in like flowers Snack Members Hummus & Carrot Snack Jars Layered jars of hummus, grated carrot and seeds with veg sticks standing in like flowers - the fridge snack that beats the cookie jar to the punch. 10 min Easy Vegan Medjool Dates with Tahini & Toasted Sesame - Soft dates split and filled with tahini, sealed with toasted sesame and sea salt Snack Members Medjool Dates with Tahini & Toasted Sesame Soft dates split and filled with tahini, sealed with toasted sesame and sea salt - the third-trimester ritual with folklore and fiber behind it. 18 min Easy Vegan Miso Eggplant & Brown Rice Bowls - Roasted eggplant lacquered in miso-maple glaze over brown rice with edamame and quick-pickled cucumber Lunch Members Miso Eggplant & Brown Rice Bowls Roasted eggplant lacquered in miso-maple glaze over brown rice with edamame and quick-pickled cucumber - deeply savory plant food. 52 min Easy Vegan Moroccan-Spiced Carrot & Chickpea Salad - Ribboned carrots and chickpeas in a cumin-orange dressing with dates and almonds Lunch Members Moroccan-Spiced Carrot & Chickpea Salad Ribboned carrots and chickpeas in a cumin-orange dressing with dates and almonds - bright, sweet-savory and built to keep. 26 min Easy Vegan Peanut Butter Banana Frozen Bites - Banana coins sandwiched with peanut butter, kissed with dark chocolate and frozen Snack Members Peanut Butter Banana Frozen Bites Banana coins sandwiched with peanut butter, kissed with dark chocolate and frozen - freezer treasure for cravings with standards. 1 hr 28 min Easy Vegan Raspberry & White Bean Smoothie - A pink smoothie that hides half a can of white beans behind raspberries and vanilla Breakfast Members Raspberry & White Bean Smoothie A pink smoothie that hides half a can of white beans behind raspberries and vanilla - creamy, cold and secretly full of folate. 5 min Easy Vegan Roasted Red Pepper & White Bean Dip with Pita Chips - A silky roasted pepper and white bean dip with crisp baked pita chips Snack Members Roasted Red Pepper & White Bean Dip with Pita Chips A silky roasted pepper and white bean dip with crisp baked pita chips - bright, smoky and secretly a folate delivery vehicle. 30 min Easy Vegan Sesame Soba with Edamame & Rainbow Veg - Chilled soba noodles with edamame, peppers and carrots in a creamy sesame dressing Lunch Members Sesame Soba with Edamame & Rainbow Veg Chilled soba noodles with edamame, peppers and carrots in a creamy sesame dressing - cold lunch engineering at its best. 26 min Easy Vegan Smoky Roasted Almonds & Corn Kernel Mix - Roasted almonds and crunchy toasted corn tossed in smoked paprika and lime zest Snack Members Smoky Roasted Almonds & Corn Kernel Mix Roasted almonds and crunchy toasted corn tossed in smoked paprika and lime zest - bar-snack energy with actual substance. 33 min Easy Vegan Spiced Red Lentil & Coconut Dal with Naan - A soothing coconut dal, mild by design, with warm naan for scooping Lunch Members Spiced Red Lentil & Coconut Dal with Naan A soothing coconut dal, mild by design, with warm naan for scooping - gentle enough for week six, nourishing enough for week thirty-six. 35 min Easy Vegan Spinach, Lentil & Sweet Potato Dhansak-Style Curry - A gently sweet-sour lentil and sweet potato curry with spinach Dinner Members Spinach, Lentil & Sweet Potato Dhansak-Style Curry A gently sweet-sour lentil and sweet potato curry with spinach - Parsi-inspired, iron-forward, and better on day two. 45 min Easy Vegan Tofu & Spinach Breakfast Scramble on Toast - Turmeric-golden tofu scramble with spinach and cherry tomatoes on toast Breakfast Members Tofu & Spinach Breakfast Scramble on Toast Turmeric-golden tofu scramble with spinach and cherry tomatoes on toast - the plant-based diner breakfast, iron included. 15 min Easy Vegan Tofu & Vegetable Coconut Curry with Brown Rice - A mild golden curry with calcium-set tofu and plenty of vegetables Dinner Members Tofu & Vegetable Coconut Curry with Brown Rice A mild golden curry with calcium-set tofu and plenty of vegetables - plant iron, calcium and folate in one bowl. 35 min Medium Vegan

Common questions

Is a vegan diet safe during pregnancy?

It can be, and plenty of people do it, but it's the diet that most requires proper planning. B12 requires a supplement or reliably fortified foods, and iodine, iron, calcium, vitamin D and omega-3 all need deliberate sourcing. A dietitian can look at what you actually eat and tell you where the gaps are, which is worth more than any general guidance.

How do I get B12 on a vegan diet in pregnancy?

You can get B12 from a supplement, or from foods deliberately fortified with it, such as some plant milks, yeast extracts and breakfast cereals. There is no reliable unfortified plant source, so this is not a nutrient to leave to a varied diet. Check with your doctor or dietitian about the right dose alongside your other pregnancy supplements.

What about calcium without dairy?

You can get calcium from calcium-set tofu, fortified plant milks and yogurts, tahini, almonds, and green vegetables such as kale and bok choy. Fortification is the key word for the milks: many are fortified and some are not, so labels matter more here than usual.

This is general information, not medical advice - always check with your doctor or midwife. See our sources and standards.

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