Vegetarian, getting protein in whilst pregnant

[S47]

Hi I’m currently 14 weeks 3 days pregnant and I am worried that 1) I’m not eating enough, my appetite has decreased sooo much I get so full so quickly and then am just not hungry for hours, one meal could do me for the whole day I end up forcing myself to eat and 2) I’m not getting enough protein, as I’m not as hungry it’s so difficult to eat the protein I need to be and also as a vegetarian I find it more difficult, has anyone had less protein intake and their baby has still been fine and growing well? Thanks:)

Would you consider eating fish? Failing that you need eggs, nuts, seeds, cheese etc even if it's grazing

Babies find a way to leach whatever they need out of your bones if needed! I had twins and hyperemisis and essentially didn't eat at all for four months. They grew beautifully and were born at good weights.

But protein did make an enormous difference both to how well I felt, including limiting the sickness as well as wanting it for them. I had protein supplements and also often just put tofu in the microwave for a couple of minutes in boiling water and then have with plain rice. Not something I would eat normally but it is so bland and nourishing that in pregnancy it was ideal.

BTW our HVs swore by protein before bed to help your baby sleep when they are here and a little older. Milk or something like a banana before bed. Always worked for us!

What protein do you enjoy? Little and often is the best way as your baby limits the size of your stomach. With my first I had mad cravings for cherry yogurt and ate pots of it. I also had a homemade smoothie for breakfast of oats, milk, peanut butter, honey, cocoa powder, Greek yogurt and banana.

With my second I ate a lot of peanut butter and eggs.

Are you suffering with heartburn? If you are there’s stuff you can be prescribed that’s safe for your baby.

I use protein powder, either in shakes or the clear protein that looks and tastes like squash. Might be useful if youre struggling to eat

I lived off chips and fruit in first trimester with DD1 and she is absolutely fine, had a really healthy pregnancy and she was perfect weight. I'm also vegan but just ate normal amount of protein once I could stomach it (lentils, tofu, peanut butter etc.)

Whole food vegan here. Also 14 weeks. I have a protein shake everyday with single source pea protein (so less processed and no sweetener or sugar.) I have with soya milk and strawberry or banana. Sometimes peanut butter or cocoa. Sometimes dates for sweetness. Can also be added to porridge.

Two big boy babies and I'm a lifelong veggie. Try not to worry - I took a pregnancy vitamin and tried to eat as normally as possible. I found eggs helpful and had iron rich food to keep iron levels up. The baby is like a parasite at this stage and will take what it needs from you!

Chia Seeds, Hemp Seeds, Flaxseed - amazing sources of protein! Also rich in Omegas, fibre & more. Mix them in with almost anything. I mix them in with my homemade pasta sauces, yoghurts, milkshakes, cereal, on top of toast.

A great veggie recipe too - chickpea & lentil bolognaise. Chickpeas & lentils full of protein!

1 onion, 10 tomatoes, 2 x garlic cloves, handful of baby spinach. Warm up in a pan & blend to smooth consistency, then add cooked chickpeas & lentils to make your bolognaise plus a tablespoon of your desired seed listed above. Sprinkle cheese in if desired. Also add double cream or passata to make more sauce. Absolutely delicious & so nutritious xx

Yes, millions of people who are vegetarian and vegan have perfectly healthy babies. Your baby will take what it needs from you regardless of your intake. Presumably you're fairly savvy about the best plant/dairy sources of protein so just make sure you include those regularly in your diet as best you can. Your appetite will go back to normal once you've given birth and there won't be any major harm done by a diet a bit lower in protein for 6 months. There is absolutely no need for you to eat meat/fish if you don't want to.

I lost a lot of weight in first trimester, lived largely on potatoes and pasta and just had very little appetite. Then it gradually picked up again and I got all the weight back and more! I had a 9.5lb strong and healthy baby girl. Your appetite will come back, your body knows what it’s doing. When you’re up to it, some excellent protein sources are lentils/beans, tofu, eggs, cottage cheese, yoghurt, cheese, seeds and nuts.

I wouldn't worry too much - I'm also veggie and currently 32 weeks with a large baby currently estimated at 4lbs 9oz. He's been measuring from the 88th-94th centile at the 20 week, 28 week and 32 week scans.

My diet was good for the first 6 weeks then I struggled badly with morning sickness for weeks and basically lived off chips, toast, Crisps - beige food essentially with some pasta and tomato sauce and cheese. Dairylea triangles, cheddar cheese and milk were my main protein source until I got to the 2nd trimester.

Cottage cheese is high in protein, we often eat it with pasta and veg.

So are beans and pulses like kidney beans, lentils and chickpeas. Once the nausea eased I've been eating curries, Moroccan stews and enchiladas with lots of beans and pulses. If you can stomach similar meals, you could try eating more smaller meals through the day instead of 3 larger ones? If heartburn is affecting what you eat, Rennies are safe to take and for bad heartburn, your GP can prescribe pregnancy safe medication.

Overall I wouldn't worry too much - babies are very good at taking what they need from your reserves. You may find your appetite increases as your pregnancy progresses too.

Sorry yes also just to add to what others are saying also, I weighed less at full term with my son than I did before I got pregnant with him. I was barely able to keep anything down for the first 22 weeks. And when I did it was it was a bag of crisps here, a few crackers there….

I’m also veggie :)

My son was born perfectly healthy at 39 weeks & is now 21 months & absolutely amazing. Please don’t worry, your baby will always take what they need from you. Unfortunately it means you may feel like rubbish if you’re unable to eat much, but at least baby will be ok

sending lots of love, you’ve got this x

Chia seeds added to cereal? Or anything actually.

I wouldn’t worry about first trimester; just eat what you can. Hopefully you’ll feel better in second trimester and can have a better diet-eggs; Greek yoghurt, cheese, beans, lentils, tofu, chia seeds

I am in the second trimester I’m 14 weeks 4 days x

Thank you so much everyone for your amazing comments, it’s really reassuring to hear, after 2 losses you can imagine my mind is always in panic mode, thank you so much🤍🤍

I'm on my third pregnancy, been vegetarian for all of them and had HG with the first two and less severe but still significant sickness with this one. So my diets been rubbish for the first half of all of them. Baby 1 and 2 were both born perfectly healthy and adequate size and I never had iron deficiency in any of my pregnancies. I took Pregnacare throughout them all.

Just eat what you can manage whilst you feel sick etc then once you're feeling better go back to eating a healthy balanced diet. It's not difficult to ensure adequate protein intake on a vegetarian diet, good easy sources are: peanut butter, yoghurt, meat substitutes like Quorn etc for chicken/mince/sausages/fish fingers etc, tofu, baked beans, eggs, cheese, chickpeas, hummus.

Thanks so much for the reply and yeah I eat quorn loads but I’ve just gone off so much of it with this pregnancy which is just typical😅 x