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FREE 7-day Meal Plan

FREE Pregnancy Grocery Guide

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Thank me later, because plain water is not your on

Thank me later, because plain water is not your only option in pregnancy. 💛

If water is sounding boring, hard to tolerate, or just not cutting it right now, here are 10 pregnancy-friendly drink ideas to mix it up:

1️⃣ mineral water with lemon or lime
2️⃣ coconut water (add a splash of OJ for more flavor)
3️⃣ water with an electrolyte packet (comment EP3 for options!)
4️⃣ milk
5️⃣ warm water with lemon and ginger
6️⃣ a Greek yogurt or protein smoothie
7️⃣ pregnancy-safe herbal iced tea (comment TEA2 for my current favorite!)
8️⃣ a simple 3-ingredient mocktail: pomegranate juice + sparkling water + fresh mint
9️⃣ bone broth
🔟 fruit- or herb-infused water (like mint, cucumber, and lemon)

Hydration often gets easier when it actually sounds good. And drinks can do more than just help with fluids. They can also be a simple way to support protein, minerals, and electrolytes too 🙌🏼

💕 If you’re new here, hi. I’m Ryann, a prenatal dietitian, and I help people figure out what to eat during pregnancy to support both mom and baby.

Inside my app, @theprenatalnutritionlibrary, you’ll also find more easy mocktails and mineral mocktail ideas too.

Save this for later or send it to a pregnant friend who’s over plain water 🫶🏼

Experiencing digestive symptoms, like bloating, du

Experiencing digestive symptoms, like bloating, during pregnancy?? 💩💨❤️‍🔥

If you’re dealing with constipation, gas, bloating, nausea, or random diarrhea… just know this:
you’re not doing anything wrong. 🫶

Pregnancy digestion is affected by hormones, slowing motility, and literal anatomy changes — but you can support it with the right strategy.

Inside The Prenatal Nutrition Library (TPNL), we have step-by-step guides that walk you through:
✅ what to do when you’re backed up
✅ what to eat when you’re bloated
✅ how to support digestion without guessing

💬 Comment PLAN to try the app free!

Struggling with pregnancy meal ideas?? We’ve go

Struggling with pregnancy meal ideas??

We’ve got your back with easy, nourishing recipes to keep you and baby thriving!! 😋

✨ Want a free custom meal plan? Comment ‘PLAN’ below, and we’ll send you the link to try it free for 7-days!

Fertility nutrition swap → full-fat dairy. 🤍

Fertility nutrition swap → full-fat dairy. 🤍

Because “training for pregnancy” is about more than just taking a prenatal….

Your nutrition will help support hormone health, nutrient stores, and the demands of pregnancy before you ever see a positive test.

✨Want to use the same nutrition fundamentals I’m using to prepare for my own pregnancy??
Comment GUIDE and I’ll send you the link for this nutrition bundle!! 🫶🏼

Comment DATE SHAKE and I’ll DM you the recipe! ✨

This date shake isn’t just delicious, it’s packed with nutrients to keep you energized and may even help prep your body for labor.

Dates are certainly NOT a magic food, and will NOT “put you into labor,” but there is no harm in trying them!

Want more??

Inside the TPNL app, you’ll find easy recipes featuring dates + a full guide breaking down the research on nutrition and labor prep. You can even try it FREE for 7 days!

✨Comment DATE SHAKE below, and I’ll send you the recipe + link to download!

We’re back with another “Can I eat this during

We’re back with another “Can I eat this during pregnancy??” post!
👉 Popular sauces and dips edition!!

‼️ Remember, you can always ask questions at restaurants, and trust that they do not want you or anyone getting sick from eating their food, so they follow proper protocols to prevent it!

If you’re overwhelmed with what you “can” and “can’t” eat while pregnant, I created @theprenatalnutritionlibrary app for you!

✨ Search for any food, drink, or ingredient to instantly learn the safety or potential benefits.

You can also search nutrients, symptoms, and conditions for research-backed guidance. 🔎👀

💬 Comment FREE to start your FREE 7-day trial today!

“TPNL is a game-changer...”
“Definitely my favorite app I have had during pregnancy...”
“Worth every penny”

📲 Available in the App Store + Google Play!

Shockedddd 🫢 Heyyy ✨ I’m Ryann, prenatal d

Shockedddd 🫢

Heyyy ✨ I’m Ryann, prenatal dietitian, and I help you eat with confidence and clarity while pregnant!

I post free content daily here on @prenatalnutritionist

I do my very best to keep the education here science-backed, inclusive, realistic, and generally, encouraging!

🌸 if you’ve been anxious wondering what you can eat or what to prioritize for baby, my app @theprenatalnutritionlibrary is where you’ll get clear, trusted answers 🫶🏼 (you can chat with me, too ☺️)

If you’re dreaming of a 2026 pregnancy, you don’t need to do “everything” (I promise)!

You just need to know what matters most… and how it fits into a routine you can repeat without feeling like you’re following 100 rules.

Because consistency with simple habits always beats intensity for two weeks. ⬇️

✨ You can now get your hands on the “Training for Pregnancy” Guidebook Bundle to follow on your own time

It’s a 6-week roadmap to help you build your pregnancy-ready nutrition foundations.

You’ll get:
• the 6-week “Training for Pregnancy” nutrition roadmap
• the key labs to consider before TTC (with target values)
• the partner nutrition playbook (the one I gave my own husband—simple, but impactful)

This is the framework I’m using to build my own foundations too.
You won’t believe how much it helps to know you’re covering the bases! 🫶🏼

💬 Comment GUIDE and I’ll send you the link to grab it!

Struggling with food aversions?? Or just not sure

Struggling with food aversions??

Or just not sure what’s safe to eat during pregnancy?

The @theprenatalnutritionlibrary app has your back! 🤰🏼⁣

✅ Pregnancy Food Checker for quick “safe or not?” reassurance
✅ Trimester by trimester nutrition priorities laid out for you
✅ Meal ideas + recipes tagged by symptom

⭐️ Comment PLAN to start your 7-day trial!

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