If you’re wondering how to eat vegan when pregnant, you’re not alone. More women are choosing plant-based diets during pregnancy, and with the right planning, it’s completely safe — and even beneficial — for both mum and baby.

But it’s not just about skipping meat and dairy. You need to make sure you’re getting essential nutrients that support your baby’s development and keep your energy up, too.

Nourishing Your Body and Baby on a Vegan Diet

At Baby and Mother Care, we support a wide range of parenting choices, including plant-based lifestyles. We believe that with expert guidance and thoughtful food choices, a vegan pregnancy can be just as healthy, satisfying, and joyful as any other.

We help expecting mums build easy-to-follow plans that prioritise nutrients like iron, protein, calcium, B12, and omega-3 — all vital to you and your growing baby.

“A vegan pregnancy isn’t about restriction. It’s about informed choices. Whole plant foods can fuel both mother and baby beautifully when meals are well-balanced and nutrient-rich.”
— Maternal Nutrition Advisor, Baby and Mother Care.

10 Vegan Pregnancy Tips Every Mum Should Know

1. Focus on Iron-Rich Plant Foods | How to Eat Vegan When Pregnant

Lentils, spinach, tofu, and chickpeas are great vegan sources of iron. Pair with vitamin C-rich foods like oranges or bell peppers for better absorption..

2. How to Eat Vegan When Pregnant | Get Enough Protein Daily

Aim for beans, quinoa, lentils, oats, tempeh, nuts, and seeds throughout your day. Smoothies with nut butter or vegan protein powder can help.

3. Take B12 Supplements Seriously | How to Eat Vegan When Pregnant

Vitamin B12 is hard to get on a vegan diet without supplements. Choose a prenatal that covers this and other essentials like folic acid and DHA.

4. How to Eat Vegan When Pregnant | Include Healthy Fats

Avocados, chia seeds, flaxseeds, and walnuts provide omega-3 fatty acids, which support baby’s brain and vision development.

5. Boost Calcium Naturally | How to Eat Vegan When Pregnant

Use fortified plant milks, tofu, almonds, and leafy greens to meet your calcium needs for strong bones and teeth.

6. How to Eat Vegan When Pregnant | Don’t Overlook Vitamin D

Get sunshine when possible, and consider a vegan D3 supplement if you live in a low-sunlight area.

7. Stay Hydrated & Fibre-Focused | How to Eat Vegan When Pregnant

Pregnancy increases your water needs. Include fibre-rich foods like oats, fruits, and veggies to ease digestion and avoid constipation.

8. How to Eat Vegan When Pregnant | Be Transparent With Your Doctor

Let them know you’re following a vegan diet — it helps them guide you properly and monitor iron, B12, and weight gain.

9. Prepare and Freeze Easy Meals | How to Eat Vegan When Pregnant

You may feel too tired to cook. Having healthy vegan meals prepped and frozen makes it easier to eat well when you’re low on energy.

10. How to Eat Vegan When Pregnant | Trust Your Body’s Signals

Cravings, aversions, and hunger swings are normal. Make flexible food choices and get help from a dietitian or postnatal care team if needed.