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FREE 7-day Meal Plan

FREE Pregnancy Grocery Guide

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Which one are you picking?? 🍓🍋🥒🍵🧉

Which one are you picking?? 🍓🍋🥒🍵🧉

➡️ Berry & beet protein smoothie for antioxidants that support fertility
➡️ Ginger & lemon tea to ease nausea
➡️ Cucumber & mint water infusion to stay cool, hydrated, & mix it up
➡️ Red raspberry leaf is used traditionally to support labor & delivery
➡️ Mineral mocktails to replenish, recover, & hydrate

👉🏼 you can search any food, ingredient, beverage, etc. to learn the safety and potential benefits in @theprenatalnutritionlibrary app
If it’s not there, ask our team of dietitians in the forum! 💛

Plus, mineral mocktail and smoothie recipes designed for every stage!
💬 comment TPNL, and I’ll send you the link

You know that low-energy, backed-up, nothing-sound

You know that low-energy, backed-up, nothing-sounds-good kind of pregnancy day? 🙃

You don’t need more coffee.
You likely need more fluids + minerals.

This coconut mocktail provides potassium and magnesium, which can help support energy levels, and fluids in general which helps with constipation.

Ingredients
🥥 coconut smoothie
🍓 strawberry sparkling drink

These are both from Trader Joe’s, but you could also use coconut water + your favorite sparkling water.

This is why I love simple drinks like this. 🙌🏼
They’re easy, they sound good when plain water doesn’t, and they can be a simple way to support how you feel.

And honestly, that is also why I created @theprenatalnutritionlibrary app@💕
Because sometimes you want practical strategies you can trust!!

You want to know:
Is this safe in pregnancy??
Is there anything that will actually help?

Inside the app, you can:
🔎 check the safety of foods, ingredients, and beverages
🥤 find pregnancy-friendly drink, smoothie, and mocktail recipes
🤰know what to eat in every trimester
💬 ask our dietitian team questions inside the forum

If you’re tired of second-guessing every food and drink choice during pregnancy, this is the kind of support you want in your back pocket. 💛

💬 comment PLAN to try the app free!

Were you surprised by any of these?? 🤢🤰 Nav

Were you surprised by any of these?? 🤢🤰

Navigating pregnancy nutrition shouldn’t feel this hard!

That’s exactly why The Prenatal Nutrition Library App exists (bc we alsob know you are getting little to no nutrition education from your OB, even though it matters so much)

Get: ⭐️ ⬇️
✔ the Pregnancy food checker
✔ Personalized meal plans
✔ Over 600 pregnancy-friendly recipes by stage, nutrient, symptom, etc
✔ Ask a real RD in our chat feature

Comment “PLAN,” and I’ll send you the link to try it for free!
Or download it in any App Store! 📲

Did you know choline is one of the MOST important

Did you know choline is one of the MOST important nutrients for baby’s brain + spinal cord development? 🧠

Here’s some sources besides eggs: 🥚 3 egg yolks = ~440 mg 🥩 3 oz beef = ~115 mg 🥢 1 cup edamame = ~87 mg 🐟 3 oz salmon = ~75 mg

Pregnancy needs = 450 mg/day, but❗️new research suggests up to 930 mg per day may be even more beneficial for mom + baby. That’s a HUGE difference!!

✨ And this is exactly why being a member of The Prenatal Nutrition Library App is so important — you’ll always have the latest science broken down in a way that’s simple, doable, and tailored to YOUR stage.

💚 Inside the app: custom meal plans, pregnancy-safe recipes, and the food checker — all in one place so you never have to guess.

Comment FREE and I’ll send you the link to start your free trial today!

💬 comment GUIDE below and I’ll send you the l

💬 comment GUIDE below and I’ll send you the link to get our 6-week Training for Pregnancy Nutrition Guidebook!

👉🏼 it walks you through a weekly nutrition focus which helps set the stage for a healthy pregnancy!

💦 It also includes a separate nutrition guide for your partner— sperm is 50% of the equation ‼️ (even “burger only” loving husbands can follow it)!

🧪 The Pregnancy Prep Lab guide is ALSO INCLUDED the key labs to consider before TTC (with target values)!

This is the framework I’m using to build my own foundations too!!

💬 Just comment GUIDE and I’ll send you the link

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 🫶🏼

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!

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