“I only crave one thing
while pregnant……

FOOD”

What to eat when
You’re expecting…

You're pregnant! Congratulations!

Now you might be wondering what on earth you're supposed to eat to keep both you and the little bun in the oven happy and healthy. I remember myself thinking with every food, can I actually have this? Even though my pregnancy went smoothly, I was nauseous those whole 9 months. Meaning I felt hungover every day and basically craved burgers, toast, chips, ice cream, orange juice, and sodas.  I remember at some point I Googled the question ‘How bad is it to eat Mac McDonald’s when you’re pregnant?’. If this sounds familiar then let me reassure you, that everything will be ok if you indulge in your cravings once in a while.

But when you're expecting, it's essential to prioritize foods that provide the necessary building blocks for both you and your growing baby. Pregnancy is a special time in a woman's life when nourishing both herself and her growing baby becomes paramount. My approach to cravings and occasional indulgences during pregnancy emphasizes listening to your body, making mindful choices, and maintaining a balanced diet that prioritizes nutrient-dense foods while allowing for flexibility and enjoyment. By adopting this approach, you can navigate cravings and occasional treats in a way that supports your health and well-being throughout pregnancy.

 

How to nourish your body and baby each trimester

Prenatal nutrition can feel overwhelming with too many foods to consider and various reasons behind their importance. However, don’t worry; there's no need to constantly stress over it.

You have 40 weeks to nurture and grow your baby, each divided into trimesters marking distinct stages of development. Let's go through them together.

First trimester

In the initial phase you might be challenged by morning sickness. Fortunately, during this phase, your focus can be less on planning meals and more on simply eating well. Your baby's tiny organs, such as the liver, lungs, and toes, are forming and benefit from essential micronutrients found in vitamins. If dietary changes are difficult due to your change in appetite, consider supplementing to be sure you’re getting all the nutrients your baby needs.

Important nutrients:

All along:

B vitamins, vitamin C, vitamin E: essential for building tissues and DNA. Sources include: Meat, poultry, lentils, whole grains, fruit, vegetables, olive oil, and nuts

—supplement with vitamin C, vitamin E, and Brewer’s yeast.

First trimester:

Vitamin A and D, Folate: Essential for fetal development. Sources include butter, eggs, pork, seafood, and leafy greens. Supplement with cod liver oil and methyl folate.

Nourish Your Pregnancy with Confidence

Pregnancy is a time of incredible change, and knowing what to eat can feel overwhelming. It’s not about eating more—it’s about eating smarter. In the first trimester, your body needs essential nutrients to support both you and your growing baby. Iron, folate, Omega-3s, and vitamin D are especially important, as they support early brain development, placenta growth, and your overall health.

One of the key elements in my program is a specially crafted first-trimester broth. This nutrient-rich broth is designed to be easy on your digestion while delivering essential vitamins and minerals. It’s perfect for those days when you’re feeling queasy or your appetite is low, ensuring you’re still nourishing your body and baby.

In the Pregnancy Nourishment Program, you’ll learn how to incorporate nutrient-dense meals and broths into your routine, taking the guesswork out of what to eat.

Here’s an example of a nutrient-packed menu for the first trimester:

Breakfast:

  • Scrambled eggs with spinach (rich in folate and iron). Whole grain toast with avocado (healthy fats and fiber)

  • Fresh orange juice (vitamin C to help with iron absorption)

Lunch:

  • Grilled salmon (Omega-3s and vitamin D) with quinoa salad with mixed greens, tomatoes, and chickpeas (protein, fiber, and iron)

  • A cup of first-trimester broth (packed with minerals, collagen, and gentle nutrients)

Snack:

  • Greek yogurt with chia seeds and berries (calcium and antioxidants)

Dinner:

  • Roasted chicken with rice and sautéed kale with pomegranate (protein, folate, calcium, and pomegranate seeds are high in antioxidants, which are good to protect against cell damage)

Throughout the Day:

  • Sip on first-trimester broth for hydration and nourishment

  • Hydrate with plenty of water and herbal teas

Second Trimester

Strengthening Your Baby’s Foundations

The second trimester often feels like a breath of fresh air. Many women notice nausea fading, energy returning, and maybe even a growing bump. Your baby is developing quickly now, and their needs are changing. This is the time to focus on foods that help build their muscles and bones.

By the end of the sixth month, your baby’s skeleton will be fully formed thanks to the calcium you provide. Their muscles, skin, and even tiny fingernails come from protein. If you weren’t too hungry, your body (and your baby!) might start asking for more food now.

In the second trimester, your body needs plenty of protein and calcium every day. These nutrients don’t just support your baby’s growth—they also keep you strong and energized.

I’ll guide you in choosing the right foods to meet your needs during this important stage. You’ll learn how to keep your blood sugar steady, balance meals with healthy proteins and fats, and use simple, nourishing ingredients like broths to stay on track.

Here’s an example of a day’s menu designed for the second trimester:

Breakfast

  • Savory oatmeal topped with sautéed mushrooms, a poached egg, and a sprinkle of Parmesan cheese (protein, calcium, and complex carbs)

  • Fresh orange slices on the side

Mid-Morning Snack

  • Smoothie made with whole milk, frozen berries, spinach, and a spoonful of almond butter (calcium, antioxidants, and healthy fats)

Lunch

  • Lentil and vegetable soup with a slice of whole-grain sourdough bread (protein, fiber, and iron). Side of roasted beets with goat cheese and walnuts

Afternoon Snack

  • Hard-boiled egg with a handful of cherry tomatoes and olives (protein and healthy fats)

Dinner

  • Lamb stew with carrots, potatoes, and green beans (rich in iron and protein). A side of quinoa for added fiber and steamed asparagus with lemon butter.

Evening Snack

  • A slice of cheddar cheese with apple slices (calcium and a touch of sweetness)

Third Trimester

The Final Stretch

The third trimester is a time of big changes—and a growing belly! As exciting as it is, it can come with its share of challenges. Everything feels a little harder, from finding a comfortable sleeping position to running errands. Your baby is pressing on your bladder, making you feel like you live in the bathroom, and simple tasks might take more effort. But remember: you’re almost there!

It’s worth appreciating this last stretch of pregnancy. Right now, your baby eats, sleeps, and grows without needing you to hold them, rock them, or keep them warm. So savor the moments when you can nap whenever you like or enjoy a meal without interruption. Life will change in wonderful (and messy) ways soon enough ;-)

What Does Your Baby Need in the Third Trimester?

In these last few months, your baby’s brain and body are in overdrive. Their bones are still absorbing calcium, their fat stores are growing, and their brain is going through an incredible growth spurt. Here’s what that means for your diet:

  • Calcium: Your baby’s bones are getting stronger every day. Keep eating calcium-rich foods like dairy, leafy greens, or broths to support this.

  • Protein and Vitamin B: Meat, eggs, and dairy are great for protein and B vitamins like B12, which are crucial for preventing preterm labor.

  • Healthy Fats: Fats help your baby build reserves for warmth and energy and are essential for brain development. Omega-3 fats, like DHA, are especially important and are found in fish and fish oil.

  • Seafood Safety: Fish is one of the best sources of omega-3s, but it’s important to avoid high-mercury fish like shark or swordfish. Stick to wild salmon, herring, sardines, or mackerel for safe and nutritious options

Omega-3 matters

Why Omega-3 matters

Your baby’s brain grows up to five times its size in this trimester. Omega-3 fats, especially DHA, play a huge role in this growth. They also support your mood and reduce the risk of postpartum depression. While small, safe fish are an excellent source, a good-quality fish oil supplement is also a great option. Pairing your fish with healthy saturated fats like butter or cream helps your body absorb and store these essential fats.

Nourish Yourself for the Home Stretch

As you approach the end of pregnancy, your meals should support both you and your baby. This means sticking to nutrient-dense foods while letting go of guilt over the occasional treat. You’ve done an amazing job growing this baby—now let’s make sure you both stay strong and ready for what’s next.

Here’s an example of a day’s menu designed for the third trimester:

Breakfast

  • Chia seed pudding made with coconut milk, topped with sliced almonds and fresh berries (omega-3s, fiber, and antioxidants)

Mid-Morning Snack

  • Greek yogurt with a spoonful of flaxseeds (calcium, protein, and omega-3s). A couple of rice cakes with almond butter (healthy fats and protein)

Lunch

  • Beef stir-fry with broccoli, bell peppers, and a touch of sesame oil (protein, zinc, and vitamin C). A side of quinoa or wild rice (fiber, B vitamins, and complex carbs). Cucumber and tomato salad with olive oil and balsamic vinegar (fiber and healthy fats)

Afternoon Snack

  • Hard-boiled egg with a handful of baby carrots (protein and vitamin A). Cheese slices with a few whole-grain crackers (calcium and fiber)

Dinner

  • Baked chicken thighs (with skin) or duck breast (healthy fats and protein). Roasted Brussels sprouts with olive oil and garlic (fiber, calcium, and antioxidants). Sweet potato wedges or roasted butternut squash (carbs, potassium, and beta-carotene)

Evening Snack

  • A cup of broth (beef or chicken) for extra collagen and minerals (calcium, magnesium, and protein). A few pieces of dark chocolate (antioxidants and magnesium)

Nourishing you and your baby

Hello, mama-to-be! Growing a tiny human is no small feat—and I’m here to make sure you’re nourished, supported, and feeling your best every step of the way. As a holistic health coach and personal chef, my goal is to guide you on a journey of nourishment and support—whether through personalized coaching, meal planning, or personally cooking nutrient-packed meals for you. I am not a dietitian; I collaborate with your medical team to provide the best nutrition and lifestyle adjustments during this incredible chapter of your life. Always consult your doctor for health-related concerns, while I focus on making every bite count for you and your growing baby. Here’s how we can work together during your pregnancy.

1:1 coaching

Think of it as a cozy chat exploring your unique pregnancy needs—from the foods you crave (or can’t stand) to strategies that soothe symptoms and keep you strong. Each session is tailored to you and your baby’s changing needs, so you feel supported every step of the way. We’ll dive into everything, from meal planning and mindful eating to ensuring your kitchen is stocked with wholesome goodies that fit your life. Consider me your pregnancy cheerleader and nutrition guide, here for every question, craving, and special moment.

Unlimited support and guidance through WhatsApp

Whether you're about to eat something and aren’t sure if it’s right for you, need meal ideas to suit your cravings, or want tailored advice for each trimester, I’m just a message away. I’m here to guide you every step of the way, helping you nourish yourself and your growing baby with confidence.

Customized Meal Plans

Each trimester brings its own nutritional needs, and I’m here to ensure you and your baby get everything you deserve. I’ll craft meal plans with your tastes, lifestyle, and your growing bump in mind—so you’re always supported, satisfied, and nourished. These plans are more than a list; they’re a roadmap to joyful, feel-good eating.

Recipes

Get ready to open your inbox to easy personalized recipes designed to nurture you and your baby. From foods to soothe nausea to dishes that keep your energy up, every recipe is tailored to you—and, most importantly, they’re easy to love and make.

Personal Chef Service

If you’re in Lisbon, Cascais, or nearby, I’d be happy to bring the food to your kitchen. I’ll prepare delicious, nutrient-rich meals and snacks that change with each trimester. You focus on you and baby; I’ll handle the rest, serving up meals that bring ease, flavor, and plenty of care.

Let’s nourish you

and your baby

through a healthy pregnancy

How our Pregnancy Nourishment Programs look like

Our Pregnancy Nourishment Program is designed to support your body’s natural rhythms throughout this transformative journey. By focusing on real, nutrient-dense foods, quality proteins, healthy fats, and essential vitamins, this plan provides tailored guidance to nourish both you and your growing baby.

Each trimester has unique nutritional needs, and our holistic approach combines targeted nutrition, mindful practices, and personalized coaching to help you feel supported and energized. Over three months, you’ll receive expert guidance and practical tools to fuel your body and prepare for every stage of pregnancy.

  • Focus: Supporting your baby’s early development and helping your body adjust to pregnancy.

    Key Actions:

    • Prioritize folate-rich foods to aid in neural tube development.

    • Incorporate gentle, easy-to-digest meals to manage nausea and fatigue.

    • Focus on hydration and balanced snacks to maintain energy.

  • Focus: Providing the nutrients needed for your baby’s rapid growth while supporting your renewed energy.


    Key Actions:

    • Include iron and calcium-rich foods to support bone development and increased blood volume.

    • Add healthy fats and complex carbs for sustained energy and mental clarity.

    • Focus on colorful, nutrient-dense meals to ensure a variety of vitamins and minerals.Description text goes here

  • Focus: Strengthening your body and providing energy as you prepare for labor and delivery.

    Key Actions:

    • Nourish with omega-3s and fiber-rich foods for brain development and digestion.

    • Incorporate energy-dense meals to fuel your body for the final stretch.

    • Support hydration and balance with electrolyte-rich foods.Description text goes here

This program is about more than just food—it’s about giving you the confidence and tools to navigate pregnancy with ease.

Ready to nourish your body and prepare for what’s ahead?

Pregnancy Nourishment Program

✔ 1x 60 min health and nutrition consultation

✔ 6 x 30 minutes follow-up coaching calls (2x per month)

✔ Personalised nutrition and recovery plan, updated regularly

✔ Resources and recipes tailored to you

✔ Unlimited support and guidance through Whatsapp

  • 12 weeks

  • € 1050

Pregnancy Food

✔ Personalised meal service including:

  • Nutrient-dense meals

  • Recovery broths

  • Functional snacks

  • 12 weeks

    • 12 x 3 days a week personal chef service: € 2850 ex. VAT

    • 12 x 5 days a week personal chef service: € 3750 ex. VAT

Ready to feel well nourished through your pregnancy?

Share a few details so we can tailor the experience just for you. We’ll be in touch with you soon!