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FREE 7-day Meal Plan

FREE Pregnancy Grocery Guide

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The first trimester is not the time to shame yours

The first trimester is not the time to shame yourself for eating what you can tolerate 🫶🏼

Instead of stressing about eating “perfect,” start with the food that actually sounds manageable… then build around it.

Examples:

🍞 Toast → turn it into French toast to get eggs (protein, fat, choline)
🧀 Crackers → choose an option with seeds or add cheese
🍓 Fruit → make a chopped fruit salad and “sneak” in pieces of avocado or try yogurt or cottage cheese with it
🥯 Bagel → add butter, cream cheese, or an egg if tolerated
🍲 Soup → if animal protein is out, add beans or lentils
🍝 Plain pasta → add butter + parmesan
🍥 Smoothies → blend in Greek yogurt, milk, chia seeds, or protein powder

The goal is to get food in and try hard to get some protein with your carbs bc this really can help with nausea!

Comment LIST1 and I’ll DM you:
1️⃣ more manageable protein ideas
2️⃣ cold, gentle drink ideas
3️⃣ zero-cook dinner ideas

You got this — it is temporary! 💞

Let’s make hitting your pregnancy protein goals

Let’s make hitting your pregnancy protein goals simple AND delicious!! 🙌

Protein is one of the most important nutrients during pregnancy. It supports your baby’s growth, helps you stay fuller longer, supports steadier energy and blood sugar, and makes meals feel a whole lot more satisfying.

Inside the Prenatal Nutrition Library App, you’ll get the tools to make prenatal nutrition feel wayyyy easier.

🤰 Unlock:
• custom meal plans
• high-protein, pregnancy recipes
• the protein needs calculator
• trimester-specific nutrition priorities
• the food checker for all your “is this safe?” questions

✨ comment PLAN to try it free!

From members:
“Just signed up and shocked at how good this is already”
“This is worth your time and money”
“The meal plans are amazing”

💬 Comment GD MEALS for your free one-week meal

💬 Comment GD MEALS for your free one-week meal plan

Eating meals with plenty of protein and fat is key to balancing your blood sugar, but there are many other factors to consider when it comes to blood sugar and gestational diabetes!

We can help you balance your blood sugar and deliver a healthy baby! 👶🏼

Inside The Prenatal Nutrition Library app, you’ll get:
✨ a weekly gestational diabetes meal plan
✨ Tons of easy GD-friendly recipe ideas!!
✨ Strategies to manage your GD with confidence + ease

You can try it for FREE—no strings attached! 💚

💬 Comment GD MEALS below, and we’ll DM you the link!

Feeling human again in the 2nd trimester? Let’s

Feeling human again in the 2nd trimester? Let’s make eating easier.

Inside The Prenatal Nutrition Library App, you’ll get:
🤰pregnancy-friendly recipes,
📆 weekly custom meal plans,
🍒 and clear 2nd-trimester nutrition priorities—so you know exactly what to focus on!

Start your free trial today, open your meal plan, and have dinner figured out in 5 minutes.
💬 comment PLAN for the link to your DMs (or download in any App Store)

Hit the 3rd trimester and suddenly there’s no ro

Hit the 3rd trimester and suddenly there’s no room?

It makes sense. You have a whole human pushing things around in there!!

During this rapid period of growth, nutrition still matters a lot, even if full meals feel harder than they used to.

The goal right now is not forcing huge meals. It is making smaller meals and snacks count!!

✨ We still want:
protein + quality fats + fiber

This can look like:
more liquid nutrition, 6 small meals throughout your day, smoothies, chia pudding, half sandwiches, or snack plates

You do not need to eat perfectly. You just need a plan that works for this season.

👉🏼 Comment PLAN and I’ll send you the link to try my app free for pregnancy-friendly recipes, custom meal plans, and exactly what to prioritize the most this trimester!

Wearing a CGM again has been a good reminder that

Wearing a CGM again has been a good reminder that data is just data. It is not a grade, and it is definitely not the full picture!!

For me, this has been less about avoiding every rise in blood sugar and more about noticing any patterns, especially around my “go to” meals and snacks.

Because blood sugar can influence a lot more than people realize, from day-to-day energy to bigger-picture health outcomes, it has felt valuable to learn more about my own patterns, especially in this season of training for pregnancy.

I also appreciated how easy and user-friendly the setup was, which made the whole process feel much more approachable!

The goal is certainly not perfection. It is understanding, being aware but not obsessing.

Want my Training for Pregnancy framework?
✨ comment GUIDE
Want to try the app for free?
✨ comment PLAN

These are 5 markers I would want to understand mor

These are 5 markers I would want to understand more deeply before pregnancy!!

Want to feel more prepared before pregnancy?? ⬇️ ⬇️ ⬇️

✨ Grab the exact 6-week framework we use in the “Training for Pregnancy” Program so you know the exact nutrition strategies that make the biggest impact, including for your partner!

💬 comment GUIDE below and I’ll DM you the link!
Coaching is now back! ✨📞 Book a 1:1 planning session for more tailored nutrition support. Comment (or DM me) for the link to get a spot!

🌸 Hi, I’m Ryann, a prenatal dietitian, and I’m here to help you feel less overwhelmed, less anxious, and more confident about food during pregnancy!!

Because pregnancy nutrition can feel like a lot.
One minute you’re super nauseous, and the next you’re questioning every ingredient in a bottle of ranch….

✨ That’s exactly why I created my app, The Prenatal Nutrition Library — to give you answers you can trust, pregnancy-safe recipes, trimester-specific nutrition guidance, and the tools you need to make nourishing both you and baby feel so much easier!!!

🧚 Follow @prenatalnutritionist for daily pregnancy nutrition tips, and download the app in the App Store!

Ready to unlock pregnancy nutrition easy mode?? I

Ready to unlock pregnancy nutrition easy mode??

I got you! 💚

(And yes you can eat any of these options at any time in pregnancy!)

Inside the app you’ll get:
✨ a weekly meal plan for your whole pregnancy
🍳 access to over 600 recipes built for each trimester
🤰 trimester specific nutrition priorities to follow (like a list of key foods to focus on)
📞 ask an RD chat!
… and more!

Comment FREE to get the link to your 7-day trial

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