Subscribe to receive exclusive news, workouts, giveaways and more!

3 Breakfast Ideas for Your Healthy Pregnancy


During pregnancy, my breakfast preferences changed dramatically. Here are three breakfasts that worked for me in each trimester.

First Trimester: Carb Cravings

All I wanted in the first trimester was a sesame bagel toasted with butter. I didn’t have terrible morning sickness, but even mild nausea made anything healthy (like a green smoothie) out of the question. The trouble is, in my work as a nutritionist I spend all day explaining to people the problems with gluten: the links with inflammation, low energy, digestive problems and even fertility issues. (Read the great book Wheat Belly by Dr. William Davis if you want to learn more.) So while I did have a few bagels in that queasy first trimester (and they were divine!), I usually tried to upgrade my choice by having gluten-free toast instead.  

Gluten Free Toast with Mashed Avocado

1 or 2 slices of gluten-free toast (I like the Rice Millet bread by Food for Life - found in the freezer section at Whole Foods) ¼ of an avocado, mashed Sprinkle of organic mozzarella cheese (optional) Salt and pepper to taste If I wasn’t up for avocado, another option was almond butter on toast. This satisfied my carb cravings, yet also gave me some healthy fats to start the day, and definitely helped to keep the nausea at bay.  

Second Trimester: Protein Cravings

In the second trimester, I was all about increasing my animal protein. I eat a mostly vegetarian diet, but in the mid-pregnancy months, I filled my shopping cart with full-fat yogurt, kefir, cheese, shrimp and lots of eggs. I fell head over heels in love with Siggis coconut yogurt.

I still wasn’t up for much green juice or green smoothies, but was able to incorporate veggies into my breakfast by making veggie omelets. Sometimes I even had this for an easy dinner. 

Veggie Omelette

2 eggs (free range and organic) ½ cup of spinach

½ cup of mushrooms (or other veggies of your choice) ⅛ cup of mozzarella cheese Salt and pepper to taste Hot sauce to taste

Grass-fed butter

- In a bowl, stir the eggs, veggies and cheese. Season with salt and pepper. - In a skillet, melt the butter over medium heat. Cook the eggs for about 3 minutes, until partially set. Flip and continue cooking for 2 to 3 minutes, or until desired texture.

Third Trimester: Fruit Cravings

In the third trimester, my preferences turned to lighter foods, and I finally wanted to have smoothies for breakfast again! Here is one of my go-to smoothies: Blueberry Avocado Smoothie Sustain protein powder (or vegetarian protein powder of your choice)

1 cup of spinach or kale (I use frozen to keep life simple)

1/2 cup blueberries

1/3 of an avocado

Water or almond milk, plus ice

1 tbsp almond butter or coconut butter (optional)

1/8 cup of chia seeds

Spin all ingredients through the Vitamix or blender and enjoy!

I love this breakfast because it has protein and healthy fats, plus the chia seeds are great for helping sluggish digestion. Avocado is a good option in a smoothie -- it gives the creamy consistency but with less sugar than a banana.   

Another combo that I’m loving is protein powder + banana + cherries + cocoa powder + water + ice. Delicious and refreshing!


Kerry Bajaj is a Certified Health Coach at the Eleven Eleven Wellness Center. She works one-on-one with patients to create healing plans based on nutrient-dense whole foods. She helps patients achieve their health goals including weight loss, improved digestion, stress reduction and exercise. Kerry is a graduate of Georgetown University and the Institute for Integrative Nutrition, and is certified by Columbia University Teachers College in holistic health. She has been mentored in functional medicine under Dr. Frank Lipman since 2010. She has run four marathons, is a certified yoga teacher and writes about health and wellness at

Add your comments