I am a big fan of shooting for 100 grams of protein a day while pregnant. There are a lot of reasons for this. The first is that I can see what a huge difference it makes for me in the way I feel while I am pregnant when I follow the Brewer Diet. It makes sense. It makes for healthy moms and babies and it works! A pregnant woman can and should look healthy and radiant. Sadly, so many pregnant women are eating so badly and taking such horrible low grade prenatal vitamins that they look pale, they are constipated, they have no energy, and they are simply sick for what can be a wonderful time of life.
I have been there too because of lack of money or knowledge - but I know that you can feel great pregnant and it really just takes a healthy diet.
That being said I am not a big fan of meat nor do I handle dairy very well. I have also had people mention to me that the high protein diet is just too much animal fat. It does not have to be. (Though I would point out that healthy fats from natural sources -nothing hydrogenated- are essential for you and your baby.) Here are some tips and samples on how to eat well without tons of meat in your diet- and feel great. Please note also that I am not discouraging the total Brewer diet- I think it works, but have had many people say that they want more raw stuff and less meat in their diet. I think Dr Brewer was ahead of his time and probably saved countless lives with his diet.
(I am not a nutritionist or doctor- nor is this meant as medical advice- of course talk to your care provider and do your own research.)
Green smoothie- 3 kale leaves, 1 or 2 bananas, 2 tablespoons black strap molasses, a tablespoon of coconut oil, a few tablespoons of wheat germ, a handful of sesame seeds and 1 or 2 scoops protein (you can get raw rice protein if you prefer it over whey- though whey isolate will have about double the protein- I want to note that you should not be getting your protein just from a supplement like this, I just include this as an option because I am trying to show an example of a high protein without tons of meat. The point is not just the protein but also all the other nutrients that go along with the protein in a healthy diet, ie. fats, amino acids, etc. That being said there are some good even raw sources of rice protein out there available. Just don't depend on them for all your protein needs. ) and ice and a liquid like water, juice or almond milk or regular milk if you like dairy. -
2 boiled eggs
(about 30 grams protein, green serving, fruit serving and the molasses has iron, vitamin A in your eggs)Your protein will be higher if you use milk or add yogurt or powdered dry milk to your smoothie.
1 cheese stick
1 citrus fruit
(citrus, and 7 grams protein)
1 cup granola with almond milk, topped with 1/4 cup raw sunflower seeds topped with berries or banana
(about 20 grams protein, you are also getting a fruit serving and whole grain servings) Your protein will be higher if you use dairy in the form of milk or yogurt instead of the almond milk.
22 raw almonds, chopped celery with organic peanut putter -2 Tbs-
(14 grams of protein and a vegetable serving)
Black beans and brown rice in corn tortillas. Top with tomatoes, greens, onions, and cheese and sour cream for some more protein and fat.
(about 20 grams protein in the rice and beans if you have 1 cup of each, more if you add cheese and sour cream, you are also getting some of your grains, vegetables, and greens)
After dinner snack:
Air popped organic popcorn topped with butter or olive oil, salt and Brewers Yeast- I like the Twin Lab Green Label Brewers Yeast- yummy on popcorn or you can stir it into orange juice in the morning.
(Grain serving, fat, and Brewers yeast which is full of amino acids and makes me feel wonderful!!)
This sample diet gives you over 90 grams of protein with lots of raw foods, lots of grains and vegetables and no meat. If you add some meat to your beans and rice or one piece of chicken to your lunch you will get a lot more protein.
I want to point out that Ina May Gaskin (a vegetarian) also encourages a diet of at least 70 grams of protein a day and Birthing From Within encourages 100 grams of protein a day. A healthy diet with about 100 grams of protein, green vegetables, other colored vegetables, fruit, citrus fruit, whole grains, salt to taste and water to thirst is essential to a great pregnancy.
As a side note- eggs are a wonderful, cheap and absorbable source of protein. They can be easily added to almost anything baked and are great for snacking or boiled and put on top of a salad. An egg has everything in it to grow a baby chicken and they are great for baby humans too. If you can afford it free range organic eggs are the best!