What I Eat in a Week as a Pregnant Vegan

What I Eat in a Week as a Pregnant Vegan

I’m so excited to be writing this post — it feels like a bit of a full-circle moment for me. Over the years I’ve shared countless “What I Eat in a Day” or “What I Eat in a Week” videos and blogs, but this one is extra special… because I’m currently pregnant with our first baby!

As many of you know, pregnancy brings with it a whole host of new sensations, emotions, cravings — and of course, changes in how and what we eat. So I wanted to take you through an honest, unfiltered look at What I Eat in a Week as a Pregnant Vegan, how my plant-based diet has evolved during pregnancy (and why my air fryer is now my new best friend).

This isn’t a meal plan or guide — just a little insight into how I’m nourishing myself and baby in this precious (and slightly exhausting!) chapter of life.

First Trimester: Surviving on Toast and Bland Pasta

Let’s rewind for a second.

My first trimester was, in a word, rough. The nausea hit hard and early — and it lingered. There were days when the idea of food made me want to cry. All I could really manage was toast, plain pasta with olive oil, and the occasional frozen fruit smoothie (emphasis on frozen — something about the chill helped calm my stomach).

It’s funny because you go into pregnancy thinking, “I’m going to eat so healthily! All the greens! Superfoods every day!” But the reality? Sometimes it’s about survival — and that’s totally okay. That early part of pregnancy is all about giving yourself grace, leaning into what your body wants, and not beating yourself up if your meals look like a toddler’s menu for a while.

Second Trimester: Appetite Returns and the Joy of Cooking Again

In the second trimester I found myself falling back in love with food. My appetite returned — and with it, some very specific cravings (burgers and chips, anyone?).

More importantly, I started to enjoy cooking again. I’m not quite at the “spend hours in the kitchen making a lentil wellington” stage, but I’ve rediscovered the joy of putting simple, wholesome meals together — especially now that I’ve fully embraced the air fryer life.

I was a late convert, but now I actually don’t know how I lived without one. It’s made everything easier, especially when I’m too tired to cook properly but still want something homemade and satisfying. I’m already imagining how handy it’s going to be when I’ve got a newborn and need meals quickly.

Easy Breakfasts: Oats, oats and more oats

Most days I wake up ravenous — like, stomach growling, need food immediately. A warm breakfast is usually my go-to, especially something like baked oats or a seeded porridge bowl. I’ve also been loving things I can prep the night before or throw together without much effort.

I always try to include some form of healthy fat and seeds (I usually go for chia and flax) for those essential omega-3s, which are particularly important during pregnancy.

With a counter full of overripe bananas, I often whip up My Go-To Baked Oats recipe—quick, wholesome, and satisfying.

I threw it all in a baking dish and into my new air fryer. In just 20 minutes, I had a warm, gooey breakfast that tasted like banana bread. So easy. So good. Serve with a dollop of coconut yogurt for extra creaminess.

Other breakfasts I’ve enjoyed this week:

vegan wild garlic pesto

Lunch – quick and satisfying

Lunch is usually a quick, savoury option — I’m often busy filming so I need something that’s filling but easy.

I’ve been craving chips so much since being pregnant and I’ve started making them more now I have an air fryer. This week I made sweet potato fries with crispy tofu, pea pesto, roasted tomato and salad. It’s the perfect easy, nourishing lunch!

Other lunches I’ve made this week:

  • Tofu Noodle Stir Fry – This only takes me 20 minutes and is packed with protein and noodles have been a major comfort for me during this pregnancy. They always hit the spot. I love Udon or ramen noodles but you can use any kind of noodles.
  • Tofu Bowls – I rely on Easy Baked Tofu a lot as I can use it for lunches and dinner. They’re worth meal prepping in advance as you can add them to anything. I often will use baked tofu to make an easy Tofu Bowl where I’ll incorporate it with whatever veggies or salad I have in the fridge. I then add a grain like quinoa or rice, some hummus and my favourite chilli sauce or dressing.
  • Sandwiches – some of my favourite fillings are your classic hummus and salad, Chickpea Tuna or Marmite and Cheese.

Snacks, snacks and more vegan snacks

Snacking has become a regular and necessary part of my routine. Whether it’s fruit, a slice of toast with peanut butter, or a homemade muffin, I’m grazing much more than usual — and that’s been really helpful in keeping nausea at bay and energy levels steady.

I’ll often make a cup of decaf tea and grab something small — sometimes leftovers from lunch, sometimes fruit, sometimes a sweet treat. Basically, anything that doesn’t require too much effort!

Because I did some foraging this week I really made the most of the pesto I made from wild garlic. Wild Garlic pesto with cream cheese on toast is the most satisfying savoury snack.

Other snacks I’ve enjoyed this week:

  • Pineapple smoothie
  • My favourite Deliciously Ella bars
  • Fresh fruit like apples, kiwis and oranges
  • Marmite on toast
  • Cereal – my go to is the Freee Organic Chocolate Stars
  • Salt & Vinegar Crisps
  • Ombar Chocolate
  • Any sour sweets
  • Hummus with cucumber, carrot or hummus
vegan bbq

Dinner Cravings: Cosy, Plant-Based Dinners

Dinner is when I get the most creative and cosy in the kitchen. I find it relaxing to slow down at the end of the day and cook something warming. Having said that, it depends a lot on how I’m feeling.

Some nights I’ve got the energy to roast a whole tray of veggies, cook grains, and whip up a tahini sauce — other nights, it’s pasta again.

I always aim to get a good variety of colour and nutrients, but I’m also really embracing flexibility. Pregnancy is not the time for perfection — it’s a time to tune into what your body needs and honour that.

Burgers have been a big hit recently, especially anything spicy or crunchy. And this might be one of my favourite meals of the week—crispy cauliflower burgers served with homemade chips.

Thick slices from the middle of the cauliflower head dipped in a spiced flour-and-water batter, coated in panko breadcrumbs with chili, cumin, paprika, and chili flakes and air fried until golden. My chips are made from organic potatoes from Riverford, peeled, chopped, tossed in olive oil, salt & pepper. Then air-fried for 20 minutes.

We loaded the burgers up with vegan cheese, pickled red onions, and Alex’s slightly questionable homemade burger sauce (garlic mayo, ketchup, mustard—and yes, some lumpy bits from the lid being left off… oops!). But it still tasted amazing.

I’ve been experimenting with cauliflower “steaks” or bites coated in breadcrumbs and spices, and popping them in the air fryer. Paired with a bun, vegan cheese, and tangy pickles, it’s the dream.

One thing I’ve noticed during this pregnancy is how much I’m craving texture. I want food that feels satisfying to bite into — crunchy coatings, crispy edges, chewy centres.

Other dinners I’ve enjoyed this week:

All of these are built around whole foods, affordable ingredients, and meals that keep well for leftovers.

My Approach to Vegan Pregnancy Nutrition

As a vegan, I’ve always been mindful about nutrition — and that’s even more true now that I’m pregnant. I’m not a nutritionist, but I do my best to include the basics every day:

  • Protein from tofu, beans, lentils, nuts, seeds, and whole grains

  • Healthy fats from avocado, tahini, nuts, and seeds

  • Calcium from fortified plant milks and leafy greens

  • Iron from lentils, chickpeas, and seeds (paired with vitamin C for absorption)

  • Omega-3s from chia, flax, and hemp seeds

  • B12, D, and folic acid through supplements and fortified foods

I also take a vegan prenatal multivitamin daily — it’s such an easy way to make sure I’m covering all the bases. Full disclosure I previously have worked with Wild Nutrition and still take their multivitamin. But you can use code WILDMADELEINE for 50% off your first 3 months subscription if you’re in the market for new supplements.

One thing I always remind myself: pregnancy nutrition isn’t about being “perfect” — it’s about being aware, intentional, and kind to yourself.

 

Reflections on Vegan Eating while Pregnant

Eating plant-based doesn’t have to be expensive or complicated. It’s about finding what works for you, being flexible, and tuning into what your body actually needs. It’s all about working with the season you’re in. Right now, I’m in a season of growing a human, managing fatigue, and trying to stay nourished and sane at the same time. And honestly? That’s enough.

Looking Ahead

I know that as pregnancy continues, my needs and habits will continue to shift. I’m already thinking about batch-cooking for postpartum, stocking the freezer, and making sure I have nourishing meals on hand for when life gets (even more) chaotic.

But for now, I’m embracing the joy of eating again — the colours, the textures, the warmth of a home-cooked meal after a long day. I’m grateful for the small routines, the familiar flavours, and the chance to nourish this growing little human inside me.

If you’re also navigating pregnancy, or just looking for real-life plant-based food inspiration, I hope this What I Eat in a Week as a Pregnant Vegan post made you feel seen, supported, and maybe even a little bit hungry.

Tags: Veganism

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