Breakfast is the most important meal of the day, especially during pregnancy. This is a time when it’s even more important to make sure you’re nourishing your body. Eating breakfast can help with morning sickness, since having food in your stomach is one of the strategies to combat nausea, and having that breakfast packed with nutrition will help your baby grow.
A good breakfast for everyone, but especially pregnant women, has protein, calcium, fiber, and iron, and these all have additional vitamins to boot. If you’re not normally a breakfast eater or are simply looking for some new ideas to add to your meal plan rotation, here are seven healthy recipes to add to your pregnancy grocery list that don’t take long to make. These breakfasts for pregnant women will inspire a healthy start to the day.
Spinach-cheese egg scramble: Packed with protein and antioxidants
Eggs are nutrient-dense complete proteins and are safe to eat during pregnancy as long as you cook them thoroughly (don’t leave any runniness). They also have choline, vitamin B12, and antioxidants, which are all excellent for a healthy pregnancy. Scramble up your eggs with some greens and cheese for a delicious breakfast. Spinach is a prime pregnancy food because it contains folic acid, iron, calcium, and many vitamins. Choose a cheese made from pasteurized milk that you like and add it in for extra protein to keep you full longer.
Keep it easy with a pancake mix, but choose one that is whole wheat and has protein added. Add to the batter by mixing in a teaspoon of ground ginger, a teaspoon of cinnamon, and a cup and a half of blueberries. Blueberries are nutrient-dense fruit with antioxidants and vitamins and ginger is an anti-nausea home remedy that can help with morning sickness. Drizzle with real maple syrup for sweetness.
Banana berry smoothie: Perfect for mornings when you feel queasy
Get some blueberries or strawberries and now add banana, another powerhouse fruit filled with good nutrients for pregnancy. Blend with some protein powder to keep you full longer, and, of course, some ice and a liquid of your choice, like milk, non-dairy milk, or water.
Breakfast parfait: Packed with fiber, vitamins, and probiotics
Layer or mix some Greek yogurt with granola and fruit for a nutrient-packed breakfast. Yogurt is a good source of protein and probiotics and the fruit will add even more nutrition while the granola brings the crunch. These are easy to make ahead and take out of the fridge when you’re ready in the morning. Add in chia seeds, lemon zest, honey, or maple syrup for some additional flavors.
Load up your whole wheat or multigrain toast with as many ingredients as it can hold. Spread some cream cheese right on the bread to start off with some creamy protein, and then add a bed of arugula or other greens under the sliced avocado (you can put one-half of an avocado per piece of toast). Avocado is a dream food for pregnancy because it is full of folate, healthy fats, potassium, fiber, and vitamins B5, B6, C, E, and K. Add some seeds like hemp seeds or chia seeds for extra vitamins and some dried cranberries or other fruit for sweetness. Every bite will be filled with nutrients and a variety of textures and tastes.
Breakfast can be as easy as chopping up some fruit. Fruit salad is a sweet way to get your vitamins without any vegetables, too. Add a half-tablespoon of minced fresh ginger into your chopped melon (think watermelon and cantaloupe together along with grapes or any other fruits you’d like) and toss. You can also add in mint, juice concentrate, and lime zest for even more flavor.
Healthy muffins make a great pregnancy breakfast, and this carrot muffin recipe sounds delicious. Something about a home pastry just hits the spot, especially warm out of the oven. With ginger (our favorite morning sickness remedy), Greek yogurt for protein, and of course healthy carrots, this breakfast will keep you going for hours and make a good afternoon snack, too. The fruit salad, parfaits, and smoothies from above can all be eaten as leftovers later in the day as well.
Sometimes eating breakfast is easier said than done, especially if you’re dealing with morning sickness. If you find yourself nauseous during the day, there are some foods you can try that will not only help you feel better but will give you the nutrients you need during pregnancy. The BRAT diet (bananas, applesauce, rice, and toast) can be easier to digest for those who are suffering from morning sickness. Higher protein foods like peanut butter and beans can help as well. The Mother Baby Center also suggests foods high in water content, like watermelon or cucumber, in addition to smoothies and foods containing ginger.
Keeping up with your prenatal vitamins is wonderful, but getting additional amounts of those necessary vitamins through vegetables, whole grains, and fruits throughout the day helps your body (and baby!) absorb them even more. You’ll also feel great eating healthy and these quick breakfasts can power your walks and yoga to round out your strong pregnancy.