Can You Eat Vegan While Pregnant? Meat and Dairy-Free Diet During Pregnancy

Pregnancy isn't a time to start a vegan diet, but if you're already vegan you can continue to eat meat and dairy-free, as long as you're getting all the nutrition you need. Image by kajrdj

Pregnancy isn’t a time to start a vegan diet, but if you’re already vegan you can continue to eat meat and dairy-free, as long as you’re getting all the nutrition you need. Image by kajrdj

A Sample Pregnancy Vegan Diet

What should you eat while you’re pregnant, and following a vegan diet? Here’s a simple sample menu:

  • Breakfast: Kashi Go Lean Crunch cereal with Flax milk, pre-natal vitamins
  • Lunch: 2 veggie burgers with tomato and daiya cheese (vegan cheese)
  • Snack: Sprout protein shake with banana, flax milk, big scoop of sprout protein, and almond butter
  • Dinner: Whole wheat Mac n cheese with daiya cheese and flax milk

Substitute tofu, mashed potatoes, peanut butter and jelly sandwiches, and occasional vegetable to keep things fresh and interesting.

Note: Some say eating broccoli during pregnancy produces children who love broccoli. Its worth a try.

Listen to Your Body’s Cravings

This is your time to be good to yourself. If you must have a creamy fried donut and the vegan bakery is closed, its ok to switch once in a while. You can satisfy a scrambled egg urge with organic chicken eggs. Maybe a Hershey’s milk chocolate craving that can’t is satisfied by a vegan chocolate bar? Remember the disciplined star Natalie Portman went vegetarian because she felt her body needed the change from her vegan diet during her pregnancy.


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Woman to Woman. Vegetarians and omega 3s, (2011). Accessed April 2, 2013.

Mangels, Ann Reed: Carol Jean Lammi-Keefe, Sarah C. Couch, and Elliot H. Philipson (eds.). Vegetarian diets in pregnancy. (2008). Handbook of Nutrition and Pregnancy. Humana Press.

Gardiner PM, Nelson L, Shellhaas CS, Dunlop AL, Long R, Andrist S, Jack BW. The Clinical Content of Preconception Care: Nutrition and Dietary supplements. (2008). American Journal of Obstetrics and Gynecology. Accessed April 2, 2013.

Carter JP, Furman T, Hutcheson HR. Preeclampsia and reproductive performance in a community of vegans. (1987). Southern Med J 1987;80:692-697. Accessed April 2, 2013.

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  1. Jessica McCurdy Crooks says:

    yes, you most definitely can. As a former vegetarian, finding her way back, vegans and vegetarians tend to pay lots of attention to what they eat. as such, it is unlikely that they will not be getting enough of the nutrients they need for a healthy pregnancy.

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