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Vegan And Pregnant? Here Is The Ultimate Diet Plan To Meet Your Nutritional Needs

Here's how you can follow a vegan diet and have a healthy pregnancy and a healthy baby.

If you are vegan, you should add these foods to your pregnancy diet

If you are a vegan, who is expecting, you may be concerned about your baby's growth and nutrition intake. Well, the good news is that you can follow a vegan diet and have a healthy pregnancy and a healthy baby. All you need is to make sure, that your diet includes protein, calcium, iron, vitamin B12 and vitamin D.

A Vegan Diet Plan For Pregnancy

Here's the list of nutrients and the resources you need if you are a vegan:

Sources Of Protein

  • All kinds of Lentils and Legumes like moong, tur, masoor, rajma, chana, soybean, whole grains, soy and nuts and seeds

  • Split or green peas

  • Chickpeas

  • Black, navy, kidney or pinto beans

  • Quinoa

  • Bulgar (Dalia), buckwheat (Kuttu) and whole wheat couscous

  • Oatmeal

  • Whole-wheat pasta

  • Whole-grain cereals and breads

  • Nut butters made of Almond/ Peanut/ Cashew

  • Walnuts, cashews, pistachios, almonds, Brazil nuts and pine nuts

  • Soy milk

  • Tofu

(Also read: What To Eat During Your Pregnancy: Foods For Trimester 1)


There are plenty of vegan food resources can be added to your diet

Sources Of Calcium

  • All kinds of Green leafy vegetables

  • Soy milk

  • Tofu

  • Calcium-fortified orange juice

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Sources Of Iron

  • Beans

  • Edamame

  • Soy products

  • Oat bran

  • Barley

  • Quinoa

  • Bulgur(Dalia)

  • Pumpkin seeds

  • Dried fruit

  • Spinach, all other greens leafy vegetables

Sources Of Vitamin B12

  • Vitamin B12-fortified soy milk

  • Fortified cereals

(Also read: 13 Foods That Help Power Your Baby During Pregnancy)


Along with sunlight, you must add food resources of Vitamin D to your diet

Sources Of Vitamin D

  • Fortified soy milk, breads, cereals and Orange juice are a few sources of Vitamin D. However, they are usually not enough. It is important therefore, to take a supplement to meet your daily requirements of Vitamin D.

  • For a Vegan diet plan, substitute milk with Almond / Cashew / Peanut / Coconut milk. Various milk products like cheese and yoghurt can be made from these milks. Substitute paneer with tofu.

  • Green smoothie with spinach, apple, lemon, peanut butter with whole grain bread, jowar dosas, whole grain bread sandwich with hummus, tomatoes and lettuce, flax seeds can be eaten as breakfast or as snacks in between.

  • With a little thought and some planning, a well-balanced pregnancy vegan diet - that is focused on the above nutrients can ensure that you get all your necessary nutrients. In addition do take all your prenatal vitamins every day.

  • Visit your doctor for all of your prenatal appointments. Your doctor will monitor you and will keep a check to ensure you are not deficient of the nutrients you need. Ask your doctor if you have any doubts or questions regarding your diet.

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