Something that I find really disappointing is the lack of education around prenatal nutrition. When you get pregnant, you’re asked if you’re taking a prenatal vitamin and then told the foods you need to stay away from. And if you’re lucky and your health practitioner cares, they will ask you what your diet looks like. But from my own experience, I have known more about nutrition than many of the OBs or midwives I’ve met with. And that’s scary since I’m no where close to a nutrition expert in any capacity. I went to school for health and exercise science in hopes of becoming a trainer…not for helping a woman bring a HEALTHY human being into the world. That’s a big fucking deal! It’s a bummer that our health professionals are not given more schooling or education around prenatal nutrition and how to get those nutrients through FOOD instead of by simply popping a prenatal vitamin. Now I’m not talking badly about prenatals whatsoever, I simply believe food is so powerful and women should be educated on this even before they decide to conceive. Knowledge is power. And women deserve to hold that power, especially during an incredibly life shifting experience.

When we were trying to conceive, I got really serious about my nutrition. I started reading books like Deep Nutrition and Real Food For Pregnancy to learn more about nutrition from a completely different lens compared to paleo. And because of those books, I began eating things like liver, raw dairy and other full fat dairy products like greek yogurt and butter, lots of pastured eggs, meat on the bone, bone broth, cold water fish, and leafy greens. I wanted to not only get my body in the best shape possible for pregnancy, but I wanted to be ready to fuel the little babe when her time came. I started eating things I never ate before, like smoked oysters for zinc, sardines for selenium and vitamin D, and LIVER for pretty much any vitamin and mineral you can think of. And since I’ve been eating these foods, my skin has never looked better and I FEEL awesome (minus the sciatica that is trying to take me down during this pregnancy).

Today I wanted to share a handful of different recipes that are great options during pregnancy and fall under those main categories I touched on. I tried to create a variety of different options so your palate is never bored and you can find some comfort in some meals while they load you (and your little babe) up with nutrients. The more variety, the more nutrients, and the more flavor…the better! Enjoy!!


Oats are one of those foods that I personally think are a good choice overall, but not completely essential like some of the foods out there. BUT they are super helpful when you’re having trouble keeping other foods down. Oats are known to help with a mother’s milk supply, but they are also rich in fiber along with tons of minerals such as potassium, phosphorous, calcium, selenium, and magnesium.

Pumpkin Seed Granola

Lightened Up PB Protein Oats

Strawberry Cheesecake Overnight Oats

Chocolate Chip Oat Bars

Full Fat Yogurt & Dairy

Full fat dairy contains vitamin K2 which helps with building strong bones and teeth in utero. K2 can also help with regulating your blood sugar, which is very helpful in pregnancy! I love drinking raw milk, eating raw grassfed cheese, adding grassfed greek yogurt to different dishes and smoothies, and using grassfed butter for most of my cooking!

Citrus Yogurt Chia Bowls

Roasted Acorn Squash w/ Yogurt Tahini Dressing

Breakfast Yogurt Freezer Squares

Yogurt Protein Fudgsicles

Greek Yogurt Waffles


I truly believe pasture raised eggs are an absolute must during pregnancy. Eggs contain choline (only in the egg yolk, not the whites) which will help with proper brain development in utero. Eggs also have DHA which has shown to help with high IQ’s in infants!

Breakfast Burritos

Breakfast Gravy Fries

Huevos Rancheros Casserole

Bacon & Veggie Loaded Egg Casserole

Sheet Pan Breakfast Bake

Southwest Sweet Potato Hash

Pancake Breakfast Sandwiches

Easy Breakfast Casserole


Meat, especially meat on the bone, contains zinc, iron, and vitamin b12. B12 is super important for baby’s neural tube formation, brain and spine development while zinc may lower the risk of preterm birth. And when you’re eating meat on the bone, you’re getting glycine which is essential for the synthesis of fetal DNA and collagen!

Dutch Oven Chicken & Vegetables

Crockpot Pot Roast with Easy Gravy

One Pan Turmeric Chicken 

Instant Pot Smoky Bacon Chili

Fall-Off-The-Bone Oven Baby Back Ribs

Carne Asada Loaded Fries

Bone Broth

Like I mentioned above when I talked about meat on the bone, bones contain the amino acid glycine which will support the growth of the uterus as well as the skin of the pregnant woman as she grows. Plus it may protect against preeclampsia!

Instant Pot Creamy Gnocchi Soup

Instant Pot Rice

Creamy Butternut Squash Orzo

Taco Pasta Soup

Chicken Rice Soup

Leafy Greens

Leafy greens contain all kinds of vitamins and minerals, including folate and b vitamins. Both folate and b vitamins will help prevent neural tube defects.

Spinach Pumpkin Salad

Summer Strawberry Salad

Bacon Braised Collard Greens

How I Make My Kale

Spicy Sausage & Kale Gnocchi Salad

5 Ingredient Shakshuka Breakfast Bowls


Fish contains selenium, DHA, and vitamin D. DHA is essential for fetal brain development and vitamin D (which most people are lacking) is critical for many body processes, including bone health and immunity. Eating more than 12oz per week is linked to higher childhood IQ. Yes please! The main fish you want to stay away from during pregnancy are high mercury fish like shark, swordfish, and king mackerel.

Thai Salmon Cakes

Battered Shrimp Tacos

10 Minute Honey Garlic Salmon

15 Minute Honey Sriracha Shrimp Rice Bowls

30 Minute Teriyaki Salmon Bowls

Lox & Cream Cheese Sheet Pan Breakfast

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  1. Kristen says:

    Can we talk about liver, please? I get a side of beef and feel like a dumb American when I come up blah with good liver recipes! I have tried pate, not had good experience. Liver and onions…all the old gals that love it add cream of mushroom soup and that makes me dry-heave. How are you preparing it, Juli, and what are you liking?

    1. juli says:

      i still don’t have any recipes where i enjoy the taste of liver, so i just stick with liverwurst at the moment! hopefully that changed in the future!

    2. Cat says:

      Throw your liver in the freezer to harden, and then toss it in your food processor (or use a meat grinder if you have one) and then mix it with ground beef (I prefer a 1:2 ratio). Then use it like you would plain ground beef in most recipes- a bolognese sauce, meatballs, taco meat, etc. I find that it’s diluted enough you don’t get that strong liver flavor which I gag just thinking about, and is a great way to incorporate it into your diet. Another blogger suggested a 1:1:1 mix of ground beef, liver, and bacon. Grind or pulse the frozen bacon and liver in the food processor and then mix with the ground beef, season, and make burgers. They’re delcious!

  2. Kara says:

    Loving your most recent podcast! I’m 32 weeks and relating to so much of what you’re saying!!!

    1. juli says:

      so happy to hear that!! thank you for listening!!

  3. Rebecca says:

    Uh, these are all health foods for all humans in general, not just pregnant ones- Duhhhh!

    1. juli says:

      lol i definitely don’t disagree with that in any capacity!

  4. Jessica Flory says:

    This list was so fantastic, thanks, Juli! Btw LOVE your cookbook so much!!

  5. MC says:

    I would love love love to see a day in your life eating during different trimesters (plus before conceiving).

  6. Jenna says:

    Can you please share the supplements you take during pregnancy?

    1. juli says:

      I don’t. as soon as I got pregnant, I had TERRIBLE insomnia and I found that any supplement I took, my insomnia got WORSE. i think this is due to a liver processing issue that was worsened because of pregnancy since your liver has to work harder. so i stopped all supplementation and concentrated on food.

  7. Whitney says:

    I have loved your content forever, but am really enjoying your pregnancy related content!
    Are you using anything to track your macro and micronutrients to ensure you’re reaching your goals, especially being unable to continue any supplements?

  8. Jodi says:

    What were the ingredients to the smoked oyster snack stack?

      1. Jodi says:

        Yay!!! Thank you sooo much! Excited to try it. Just found out I’m pregnant and wanna give da bebe all the good nutrients!!

  9. MJ says:

    Thank you SO MUCH for sharing your insights. I am in my first trimester and trying to find a sane approach lol. This is perfect