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FREE 7-day Meal Plan

FREE Pregnancy Grocery Guide

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Nutrients that support your baby’s brain develop

Nutrients that support your baby’s brain development and where to get them!

Try to include one food from each category daily to support your baby’s growing brain. 💛

🥚 CHOLINE: egg yolks, salmon, chicken, beef, edamame
🥦 FOLATE: leafy greens, asparagus, cruciferous veggies, avocado, oranges, chickpeas, black beans
🐟 OMEGA-3S (DHA + EPA): fatty fish; salmon, sardines, anchovies, trout, enriched eggs
🍳 PROTEIN: eggs, poultry, beef, Greek yogurt, lentils, beans
🧂 IODINE: fish, seaweed, dairy, eggs
🥩 ZINC: beef, pumpkin seeds, chickpeas, cashews, cooked oysters
🩸 IRON: beef, bison, liver, chicken thighs, lentils, cooked spinach

→ Note: These aren’t the only nutrients that matter for brain development, and these foods aren’t the only sources — you’ll notice plenty of overlap here, too!

Inside The Prenatal Nutrition Library App, you’ll create a custom meal plan and explore hundreds of RD-approved recipes that make it easy to hit these nutrients.

🧠 Comment PLAN and I’ll send you the link to try it free!!

Want our full pregnancy Starbucks guide?? 💬 dr

Want our full pregnancy Starbucks guide??

💬 drop T2 below (or DM me) and I’ll send you the link to trial my app for FREE which includes the full Starbs guide!

👉🏼 you’ll also find our guide on caffeine in pregnancy which reviews all the latest research so you can make the best decision for you on full caf, half caf, or decaf!

This order was: a grande apple crisp oat milk shaken espresso 2 shots decaf, 1 shot full caf, 1.5 pumps apple

What should I do next?? ☕️

What trimester are you in?? 🙋🏼‍♀️ Hav

What trimester are you in?? 🙋🏼‍♀️

Have you wondered...
🍓 What should I be eating right now?!
🤰🏽 Am I getting enough of the right nutrients?
🥪 Can I eat that??

If those are questions you’ve asked yourself, you’re not alone, and we’ve got you covered!! 💛

Inside the NEW TPNL App you’ll find:
👉🏼 Customized meal plans that match your stage and preferences
👉🏼 Learn-by-stage hubs so you know what to focus on!!
👉🏼 Improved Pregnancy Food Checker so you know what’s safe.

No more Googling. No more guessing what’s safe.
Just clear answers + simple meals, right when you need them.

💬 comment FREE below to start your 7-day trial!

Tired of Googling what’s safe to eat during preg

Tired of Googling what’s safe to eat during pregnancy? 😅

Get 600+ pregnancy-approved recipes and a personalized weekly meal plan inside The Prenatal Nutrition Library app.

You’ll always know what to eat. Use our pregnancy food search for any ingredient, food, or drink! ✨

👉 Comment PLAN and I’ll send you the link to try it free!!

(comment ‘lavender’ if you want the link to the pan!)

Dates are among the most talked-about “superfood

Dates are among the most talked-about “superfoods” for the third trimester, but do they work?? 🤔

The research says they may help your body prepare for labor, not “trigger” it. So, yes, you can enjoy dates at any time in pregnancy!

If you absolutely hate dates, I don’t see the need to really “force it.”

👉🏼 search “dates” in the app and learn when to start, how much to eat, and easy ways to enjoy them by searching in our recipe index of over 600 recipes!

Comment FREE and I will send you the link to try it for 7 days!!

Easy Pregnancy Dinner: Episode 4! Chicken and cas

Easy Pregnancy Dinner: Episode 4!

Chicken and cashews are good sources of iron, while broccoli and bell peppers provide a great amount of vitamin C, which helps your body absorb iron. Vitamin C and ginger support your immune system! 🙌🏼

Ingredients:
- 1 lb chicken breast
- 1 cup diced bell pepper
- 1 cup broccoli
- 3 frozen garlic cubes
- 3/4 cup cashews
- 1.5 tbsp flour
- 2 tbsp oil

Sauce:
- 2 tsp sesame oil
- 1 tbsp honey
- 1 tbsp rice wine vinegar
- 1 tbsp coconut aminos or soy sauce
- 1/2 tsp ginger paste
- 1/2 tsp crunchy chili onion seasoning (add however much spice you like!)

✨comment ‘PLAN’ or ‘GD PLAN’ below to get the link to your FREE pregnancy meal plan!!
👉🏼 plus, unlimited app access for 7 days

You’re not causing your nausea but these habits

You’re not causing your nausea but these habits can make it way worse 😵‍💫!

1️⃣ Skipping meals and snacks entirely
2️⃣ Waiting too long to eat in the morning
3️⃣ Limited protein at breakfast
4️⃣ Waiting until you are very hungry or thirsty
5️⃣ Not getting enough sleep!!

Even small tweaks can make a huge difference in how you feel day to day.

Your nausea toolkit is ready inside the app 💚
Complete with ginger + tea guides and hundreds of RD-approved nausea-friendly recipes!!

💬 comment FREE and I’ll send you the link to try it for 7 days (no strings attached)

If you want to manage your weight in pregnancy wit

If you want to manage your weight in pregnancy without obsession ✨no tracking apps, no restriction, no scale ✨ let’s focus on food + balance instead.

Inside my app, The Prenatal Nutrition Library, you’ll get custom weekly meal plans and a massive index of prenatal dietitian-approved recipes so you always know what to eat.

🤰Comment PLAN and I’ll send you the link to try it free.

How do you know your nutrition is actually support

How do you know your nutrition is actually supporting your fertility? 👀

These 5 “green flags” are a few signs your body is responding well to the changes you’ve made, even before you see that positive test.

Looking for preconception nutrition support?? 👀⤵️

🚨 The NEW TPNL app is your ultimate nutrition guide for every stage - trying to conceive, pregnancy, postpartum, and lactation.

Take the guesswork out of nutrition and feel empowered with:
✅ 600+ recipes filtered by course, stage, symptoms, and nutrients
✅ Weekly meal plans + stage-specific tips tailored to YOU
✅ Learn-by-Stage hubs + a private podcast to keep you informed
✅ Ask an RD anytime (yes, a real human!)

Save this post + comment ‘TTC’ to start your free 7-day trial and feel confident in your TTC journey!

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