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FREE 7-day Meal Plan

FREE Pregnancy Grocery Guide

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Choline is one of those pregnancy nutrients that m

Choline is one of those pregnancy nutrients that matters a lot… and most people still aren’t getting enough!!!

📌 What is choline + what does it do?

Choline is an essential nutrient (your body makes a little, but not enough). It supports baby’s brain + nervous system development, healthy cell membranes, and acetylcholine production (a key neurotransmitter).

📌 How much do you need (and what does research say)?

During pregnancy, the Adequate Intake (AI) is 450 mg/day. Data suggests many pregnant women fall short—one NHANES analysis found an average intake around 321 mg/day, and only ~7.7% met the AI from food (PMID: 31225890).

‼️ Some research has looked at higher choline intakes (around 930 mg/day vs ~480 mg/day) and found potential benefits for child attention in follow-up testing (PMID: 34962672).

📌 Top food sources of choline
If you’re trying to hit choline goals, think: animal foods + soy
🥚 Eggs (the yolk) — ~147 mg per large egg
🐟 Fish (salmon, cod, etc.)
🍗 Chicken + turkey
🥩 Beef (and liver is very high)
🫘 Soybeans/edamame, tofu
🥛 Milk + yogurt
🥦 Veggies like broccoli + Brussels sprouts help… but won’t get you there alone.

📌 Should you supplement with choline?

Your prenatal vitamin should have choline.

‼️ Aim for at least ~300 mg/day from supplements if you:
- don’t regularly eat eggs/meat/fish
- have nausea or food aversions
- are consistently missing choline-rich foods

Want help hitting choline goals (and the rest of your pregnancy nutrition basics) without overthinking it?
💛 Comment FREE and I’ll send you the link to start the TPNL app free trial (600+ recipes + custom meal plans + food look-up).

What else have you been googling lately?? 😬 Go

What else have you been googling lately?? 😬

Google often feels like it is helping, but it is unreliable and provides conflicting “answers” that you can’t always trust.

This is exactly why TPNL exists. Having the Prenatal Nutrition Library app is like having a pregnancy dietitian in your back pocket for any nutrition question.

Get trusted answers fast! 👇🏼

You can try the app completely FREE and unlock:
• A custom meal plan
• 600+ nutrient-focused recipes
• The pregnancy food search
• Learn-by-stage hubs
• Guidance for your healthiest pregnancy journey 🫶🏻

✨ From members:
“TPNL is a game-changer…”
“Definitely my favorite app I have had during pregnancy…”
“Worth every penny”

💬 Comment FREE below for the link, or head to the App Store to download it!

If you’re 6–10 weeks pregnant and food feels… complicated — this is your permission slip. 💛

This phase, for most, is about survival, not nutrition perfection.

Your baby is tinyyyy right now — and already has the blueprint it needs to keep growing. You are not messing anything up because you can’t look at a salad.

Nausea, fatigue, and food aversions are real.

The goal right now is:
✔️ Stay hydrated
✔️ Eat consistently
✔️ Keep your blood sugar steady
✔️ Do what you can

Not to build perfect meals. 🚫

If you want very simple, nausea-friendly meal ideas and custom weekly plans built for exactly this stage, that’s what we built inside the TPNL app.

💬 Comment PLAN to try it free!!

Try these!! ⬇️ 1️⃣ Toast with peanut butt

Does the thought of a scrambled egg during pregnan

Does the thought of a scrambled egg during pregnancy make you feel 😅🤢?

🍳 Eggs are one of the top foods for pregnancy.

✔️ They provide high-quality protein and several important nutrients, including choline, which supports baby’s brain and neural tube development.

But I get it, egg aversions are very real during pregnancy!

Luckily, eggs can be included in many ways beyond eating them plain.

‼️ if eggs are completely off the table due to aversion or allergy, that is okay, too.

While eggs are one of the best sources of choline, there are other food sources you can include.

✨ learn your top sources of choline, when to supplement, what supplements to choose, and get tons of high choline recipes inside @theprenatalnutritionlibrary app!!

You’ll also get a custom meal plan based on your week of pregnancy and dietary preferences.

💬 Comment FREE to get a 7-day free trial

“Just signed up and shocked at how good this is

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

💬 comment PLAN and I’ll send you the link to try the app for free!

Yes, I know the other piece to this is questioning whether or not every food you eat is now safe. There’s important nuance to many of the “caution” foods that I talk about here very often.
👉🏼 In the app, you can look up the safety of any food or beverage 🙂!!

Try it today for:
✅ simple meal ideas
✅ a custom plan
✅ clear answers

💬 comment PLAN to try it free

Are you in the 3rd trimester?? Eat these!!👇🏼

Are you in the 3rd trimester?? Eat these!!👇🏼

BERRIES
EGGS
FISH
SLOW COOKED MEATS
BANANAS
BURGERS
BEANS
AVOCADO
KEFIR
BRUSSELS

Why??

Protein, iron, zinc, magnesium, potassium, choline, vitamin A (active form), probiotics, fiber, vitamin C, DHA, and more!!

✨ Stop guessing, start letting us dietitians plan your meals for you so you (1) don’t have to think about it (2) get the nutrients you need at the right time (3) feel so good !!!

💬 comment PLAN to try your custom meal plan for free!!
It’s made based on your pregnancy week and dietary preferences 🫶🏻

Experiencing digestive symptoms during pregnancy??

Experiencing digestive symptoms during pregnancy?? 💩💨❤️‍🔥

You are not alone!! From constipation to gas, bloating, nausea, and diarrhea, digestive issues are one of the most common complaints during pregnancy. 🫤

While some factors, like hormonal and anatomical changes, that can contribute to symptoms are out of our control, there is a lot you can do to manage and mitigate these types of symptoms!!

What other steps can you take to support digestion and combat bloating during pregnancy??

We have guides on bloating, digestion support, constipation, and more inside The Prenatal Nutrition Library (TPNL) App to answer this question!!

👉 Get your hands on these guides and HUNDREDS of other guides for preconception, pregnancy, and postpartum when you join TPNL!

💬 Comment PLAN to try the app free!!

High folate day of eats for pregnancy!! 🥑✨ F

High folate day of eats for pregnancy!! 🥑✨

Folate is a key nutrient in developing your baby’s brain & spinal cord.

It is very important pre-pregnancy, too, because the brain and spinal cord begin to develop before a lot of people find out they are pregnant.

Want me to plan your meals for the next 7 days??⁣
⁣
🍳 comment #meals, and I’ll send you the link to try the app for free!!

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