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REAL fFOOD
or
PREGNANCY
The science and wisdom
of optimal prenatal
nutrition
Lily Nichols RDN, CDE

Bestselling Author of Real Food for Gestational Diabetes
Advance Praise for
Real Food for Pregnancy
“Real Food For Pregnancy should find its way into every medical school and
prenatal clinic. Lily Nichols’ first book, Real Food for Gestational Diabetes, is a
staple in my teaching here at West Virginia University and has shifted how
many in our department view nutrition. Her second book is encyclopedic; it’s
amazingly well-referenced and more in-depth than many textbooks. If
mothers embrace Lily’s advice, the next generation will hopefully suffer less
obesity and diabetes.”
—Mark Cucuzzella, MD, FAAFP, Professor at West Virginia University
School of Medicine
“Finally, a book about nutrition in pregnancy that won’t put you to sleep, and
might, in fact, make your mouth water! No sign of the ‘Pregnancy Police’
here, as Lily brings together a straight-talking combination of ‘sauce and
science.’ As a midwife, this book will be on my must-read list for every
pregnant person I know.”
—Tracy Donegan, Midwife & Founder of GentleBirth
“Real Food for Pregnancy should be considered essential reading for any woman
who is currently pregnant or planning conception in the near future. I have
not found a similar text with the breadth and depth of discussion on prenatal
nutrition. What sets Real Food for Pregnancy apart is how it logically explains
the current scientific evidence that is disrupting modern nutrition science and
pushing conventional dogma into a new direction. Lily Nichols’ meticulously
cited text provides not only a quick read but also plenty of details and
references for those who wish to dig further. This book may very well serve
as the tipping point leading to a sea change in nutrition science and medical
care. I will be recommending it to my patients within my busy high-risk
obstetrics practice.”
—Amit Bhavsar, MD, Board certified Obstetrician-Gynecologist practicing
outside of Austin, TX
“Lily Nichols has written a must-read for any woman or health professional
interested in prenatal nutrition. During my first pregnancy I felt like I spent
hours upon hours trying to research all of the information that is summed up
beautifully in Real Food for Pregnancy. Lily questions conventional wisdom and
offers new and practical, science-based recommendations to support optimal
health for both mom and baby. I hope this book will inspire change in current
prenatal nutrition guidelines.”
—Shannon Weston, MPH, RD, LD, CDE, Houston, TX
“Real Food for Pregnancy is replacing my Prenatal/Maternal Nutrition textbook.

The information meets every pregnant woman’s needs and provides
evidence-based “real food” solutions.”
—Rochelle Anzaldo, RD for an OB clinic in Bakersfield, California
“Lily Nichols is like the Michael Pollan of prenatal nutrition. Real Food for Pregnancy
is an enlightening and informative read that focuses on the quality of food rather
than calories. Having worked with Lily, it’s refreshing to hear from a dietitian I
trust, who values research, truth, and real world application.”
—Brittany Maughan, RD, Knoxville, TN
“As a practicing CNM (midwife) for almost 30 years, I am thrilled to have found
Lily’s writing and expertise. Real Food for Pregnancy is one that we’ll keep in stock
at our clinic and will teach from during our early pregnancy classes. I really
enjoyed the descriptions of the vitamins and minerals and how to get them from
food. In my experience, too many people believe that prenatal vitamins will solve
all of their problems or will guarantee the health of the baby.”
—Cheryl Heitkamp, APRN, CNM, President of Willow Midwives in
Minneapolis, MN
“I was recently pregnant for the first time (I unfortunately had a miscarriage)
and this is exactly the book I had been searching for. Real Food for Pregnancy
was a difficult book for me to read, in the best possible way. As a longtime
vegetarian, it made me confront many of my food choices and preferences
head on and acknowledge that they are not even close to optimal for
pregnancy. Despite my internal conflict, I walked away from reading this
book feeling incredibly empowered. While reading it I wrote down many
questions, only to find that Lily devoted an entire chapter to answering my
exact question later in the book. Lily provides all the tools pregnant women
need to start optimizing their diets immediately. She lays out the science and
interprets it into a series of actionable items that each woman can choose to
do or not to do, depending on her specific needs.”
—Anna Gajewski, MPH, Research Coordinator, Managua, Nicaragua
“Real Food for Pregnancy covers a lot of ground. From debunking some of the
way-too-common misconceptions about dietary fat, to the importance of
micronutrients and where to find them in real food, to lab testing, to the eye-
opening section on toxins, there is so much information packed into this
book. I especially liked the discussion of food aversions and cravings; it’s a
curse for so many women, and I love how Lily encourages healthy choices
and also some leeway at the same time. There is so much “lazy information”
given out to save on time and costs of educating women; this book offers
more detailed and proactive guidance than you’ll find anywhere else. I want
to give a copy to every single OBGYN office I see.”
—Katie Miller, RDN, Gilbert, AZ
As a dietitian specializing in pregnancy and gestational diabetes, I consider

Real Food for Pregnancy (along with Lily’s previous book, Real Food for Gestational
Diabetes), my go-to resource for research-backed nutrition information. I’ve
had my doubts about the standard nutrition recommendations for pregnancy,
but never had the time (nor patience) to dig through the research to the depth
that I’d like. Not only did Lily do all the work for me (and you), she did it in
a way that is easy to read and understand by anyone. Being in the field, I
thought I had a pretty solid understanding of prenatal nutrition, but reading
this book was a humbling experience. This is an extremely comprehensive
book that I would highly recommend to healthcare providers, as well as ALL
women, regardless of their stage of pregnancy (including those who are just
in the planning stage). I have full trust in all of Lily’s work and I am so glad
she is sharing even more of her wisdom and expertise with us in this book.
I’m already looking forward to reading it again.”
—Katrina Yoder, RD, CDE, San Luis Obispo, CA
“I have read numerous books on nutrition and Real Food for Pregnancy is simply
incredible. I always tell my patients that I don’t practice out of popular books.
Lily Nichols’ book seems to fit in a different category as it is really of textbook
quality; it could be called an easy reading version of an encyclopedia of nutrition.
Lily is meticulously thorough in combining current scientific understanding with
the wisdom of the past. Nutritional demands are undoubtedly most intense
during pregnancy, and Real Food for Pregnancy offers crucial insight into the
importance of eating a nutrient dense diet during this time.”
—John Madany, MD, Dillon, MT
“This amazing book is long overdue. As a midwife, I am relieved to finally

be able to recommend a one-stop resource for proactive nutritional guidance.
It’s reader-friendly and well-organized with loads of information, but at the
same time not overwhelming. The information is based on solid research but
also from the experience of a professional with a long history of success
working with expectant and postpartum mothers. Lily Nichols’ common
sense approach is both accessible and effective. Real Food for Pregnancy is great
for expecting parents and professionals alike, who wish to get up-to-date on
the best ways to minimize complications and use nutrition for the best
pregnancy outcomes.”
—Elke Saunders, CPM, Anchorage, Alaska
“I highly recommend Real Food for Pregnancy and will be making it “required
reading” for all future mothers in my nutrition practice.”
—Diana Rodgers, RD, LDN, NTP, Author of The Homegrown Paleo Cookbook
Audiobook PDF
Copyright © 2018, Lily Nichols
Foreword © 2018, Melissa Powell
First edition.
Printed in USA.
www.realfoodforpregnancy.com
ISBN-13 (print): 978-0-9862950-4-1

ISBN-13 (ebook): 978-0-9862950-5-8
Cover design and graphics: Lily Nichols

Cover photography: Jessica Beacom
Copyediting: Dana Nichols
All rights reserved. No part of this publication may be reproduced or distributed in

any form or by any means, electronic or mechanical, including but not limited to
digital copying and printing, or be stored in a database or retrieval system, without
prior written permission from the author.
Real Food for Pregnancy is intended solely for informational and educational purposes
and not as personal medical advice. Always seek the advice of your healthcare
provider with any questions you have regarding a medical condition, and before
undertaking any diet, exercise, or other health program.
The information in this book is not intended to treat, diagnose, cure, or prevent any
disease. The approach proposed in this book is not sponsored, approved,
recommended, or endorsed by the FDA, USDA, NIH, ADA, AHA, AND, or any
other organization. The author accepts no liability of any kind for any damages
caused or alleged to be caused, directly or indirectly, from use of the information in
this book.
that the Academy of Nutrition and Dietetics’ meal plan had very little preformed
vitamin A, known as retinol, since animal fats were extremely limited.
Needless to say, I respectfully disagree with the conventional prenatal

nutrition guidelines and I cannot, in good conscience, recommend their
sample meal plan to pregnant women. Depriving a mother’s growing baby of
key nutrients needed for things like brain development goes against the “first,
do no harm” principle that’s central to ethical medical care across the globe.
It often takes decades for research to make it into practice—and for old
policies to be significantly reformed—so it’s not surprising that we have
found ourselves in this situation. But, we can do better.
My goal with Real Food for Pregnancy is to not only take prenatal nutrition
advice out of the dark ages, but to give you an easy-to-follow guide for
making the best food and lifestyle choices during pregnancy. At the time I
Introduction | xix
began writing, my son was less than a year old, so it was easy for me to think
back to all the questions I had during pregnancy and address them head-on.
If you knew that eating the right foods now could prevent your baby from
developing diabetes or struggling with obesity or having chronic skin rashes
later in life, would you eat differently? Most women answer with an
enthusiastic “Yes!” as they want nothing but the best for their children. In my
practice, pregnant women are the most motivated clients I encounter.
Sadly, if you follow conventional prenatal nutrition advice, you’re

almost guaranteed to be eating a nutrient-deficient diet, not a nutrient-
dense one.
xx | Real Food for Pregnancy

because the fat and protein in the almonds will slow down how fast those
carbohydrates are digested into sugar and absorbed.
I like to think of eating the apple by itself as eating “naked carbohydrates.”

When you “dress it up” by matching it with another food that contains fat
and protein, your body responds completely differently (in a good way).
When your blood sugar doesn’t spike, it also doesn’t crash. That means you
stay full for longer and have fewer sugar cravings.
This same approach works when planning meals as well.
The Plate Method

The Plate Method is a great way to visually plan out your meals without
strictly measuring portions. There are many versions of the Plate Method out
there, but this is my preferred breakdown. Aim for half of your plate to be
non-starchy vegetables, one quarter of your plate to be proteins and fats, and
the remaining one quarter to be carbohydrates. Take a close look at the
carbohydrate section of the plate; it includes grains, beans/legumes, starchy
vegetables, milk/yogurt, and fruit.
Meal breakdown (general guide):
● 2 cups+ vegetables (with

some fat, like butter or
olive oil)
● 3-4 oz of protein (with
naturally-occurring fat, like
the skin on chicken)
● ½ to 1 cup of starchy or
carbohydrate-rich whole
foods*
* Some women thrive on a lower-carbohydrate diet and do better with

smaller portions of carbohydrates at meals (or none at all), while others can
handle larger portions. See Chapter 5 for more specific advice on fine tuning
your diet.
Unlike most dietitians, I shy away from providing strict portion

measurements unless there’s a clear reason. For example, if you’re gaining
weight more rapidly than expected, if your blood sugar is high, or if you’re
concerned you are undereating, you might want to track your meals for a
week or two—and potentially work with your healthcare provider or a real
food dietitian/nutritionist—to see where to make adjustments.
Real Food Nutrition for Pregnancy | 25

7 Days of Real Food Meal Plans
Day 1
BREAKFAST
2-3 eggs, (from pasture-raised chickens) scrambled with spinach
Top with sharp cheddar cheese and diced tomatoes
1 orange
LUNCH
3-4 oz grilled lemon pepper salmon (wild-caught)
Asparagus, sautéed in butter
Riced cauliflower topped with fresh chives and butter
1 cup strawberries
DINNER
3-4 oz grass-fed beef burger wrapped in romaine lettuce
Top with pepper jack cheese, grilled onions, avocado, ketchup, mustard
½ cup roasted sweet potato fries
SNACKS (per your hunger)

1 nectarine + small handful of hazelnuts
carrot & cucumber slices + 12 plantain chips + guacamole
Celery + organic peanut butter
DESSERT (optional)
1 oz dark chocolate (75% cocoa or more) + almonds
84 | Real Food for Pregnancy

Day 2
BREAKFAST
1 cup plain Greek yogurt (full-fat, unsweetened)
Fresh blueberries + macadamia nuts
Stevia + vanilla extract (optional, to taste)
LUNCH
1 cup beanless beef chili
½ cup black beans (optional)
Topped with shredded jack cheese, sour cream, salsa,
green onions, fresh lime
½ avocado
DINNER
2 salmon cakes (made with wild-caught salmon)
Mixed greens salad topped with sliced radishes, chopped almonds,
lemon-garlic dressing
½ cup fresh pineapple

Olives + cherry tomatoes + mozzarella cheese + olive oil + fresh basil
1 oz grass-fed beef liver pate + cucumber slices or rice crackers
Hard-boiled egg + 1 slice sprouted grain bread + butter
DESSERT (optional)
Homemade berry sorbet
Meal Plans | 85
Day 3
BREAKFAST
Crustless spinach quiche
1-2 pork breakfast sausages (pasture-raised)
½ banana
LUNCH
2 cups homemade chicken & vegetable soup
½ cup cooked lentils (mixed into soup)
Arugula salad + lemon-herb dressing
Parmesan cheese
DINNER
3-4 oz grass-fed beef meatloaf
Roasted Brussels sprouts
½ cup roasted red potatoes

Sardines packed in olive oil + rice crackers
1 apple + almond butter + cinnamon
½ cup plain Greek yogurt (full-fat) + 1 Tbsp chia seeds
+ vanilla extract + stevia (optional)
DESSERT (optional)
Fresh raspberries + homemade whipped cream

Day 4
BREAKFAST
Grain-free granola
1 cup whole milk, unsweetened kefir, or unsweetened almond milk
½ cup raspberries
LUNCH
3 oz lamb chop
Greek salad: romaine lettuce, ½ cup garbanzo beans, feta cheese,
kalamata olives, cucumber and tomatoes
Vinaigrette dressing
DINNER
4 oz low-carb shepherd’s pie
Lemon roasted broccoli
½ cup roasted sweet potato fries

Cashews or pumpkin seeds + fresh blackberries
1 deviled egg (or a hard-boiled egg)
½ cup sweet potato fries (leftover) + 1 oz cheddar cheese
DESSERT (optional)
2 coconut macaroons
Meal Plans | 87
Day 5
BREAKFAST
1 cup full-fat cottage cheese
½ cup fresh mango or other fruit
Small handful of pecans
Dash of cinnamon + drizzle of honey (or stevia to taste)
LUNCH
Twice baked spaghetti squash
3-4 grass-fed beef meatballs
Cooked broccoli
1 slice buttered whole grain garlic bread (optional)
DINNER
1 cup coconut chicken curry
Roasted curried cauliflower
Spinach, sautéed in butter
½ cup potatoes or rice (optional)

Sliced bell peppers and celery + ¼ cup spinach dip
Beef or turkey jerky
Nutty “granola” bar
DESSERT (optional)
Tart cherry gummies

Day 6 (Grain-Free Example)
BREAKFAST
2-3 eggs cooked in butter
Sautéed kale + fresh tomatoes
½ cup cooked sweet potato
LUNCH
3-4 oz baked halibut or cod (wild-caught)
Salad of romaine lettuce + shredded cabbage
Top salad with: sliced almonds, ½ cup sugar snap peas
Asian-style salad dressing
1 fresh mandarin tangerine
DINNER
3 oz chicken liver (from pasture-raised chicken) sautéed in butter
Sautéed spinach and onions
1 cup roasted butternut squash

Small handful of almonds + 1 peach or nectarine
1 oz cheddar cheese + ½ cup black beans
Beef or turkey jerky
DESSERT (optional)
1 maple pots de creme (baked custard)
Meal Plans | 89
Day 7 (Dairy-Free Example)
BREAKFAST
2-3 egg omelet with veggies
Veggie filling: your choice of sautéed onion, red bell pepper,
chard or spinach, mushrooms
2 slices thick-cut bacon
LUNCH
Romaine lettuce leaves stuffed with 3-4 oz roasted turkey breast (with skin)
Top with tangy coleslaw, shredded beets, sliced green onion
1 cup roasted butternut squash
DINNER
3-4 oz slow cooker carnitas
Serve over riced cauliflower, roasted bell peppers, and onions
Top with salsa and fresh lime juice
½ avocado

Walnuts + ½ cup blackberries or other fruit
Celery + organic peanut or almond butter
1 cup bone broth + nori seaweed snacks
DESSERT (optional)
Strawberries dipped in 1 oz melted dark chocolate (75-85% cocoa)

Low-Carb Snack Ideas: (barely raise the
blood sugar, if at all)
● Nuts or seeds - any kind (almonds, cashews,
walnuts, pecans, macadamia nuts, pine nuts, sunflower
seeds, etc.) !
● ½ cup plain Greek yogurt + 1⁄4 cup berries (may use
stevia to sweeten) !
● Beef or turkey jerky (look for one without MSG) !
● Cheese, such as cheddar, jack, mozzarella, gouda, or
string cheese !
● ¼ cup blueberries or strawberries with unsweetened
whipped cream !
● Guacamole + fresh celery and bell pepper !
● Small salad with pine nuts, balsamic dressing, and
goat cheese !
● Hard-boiled egg + salt and pepper !
● Deviled egg !
● Roasted nori (seaweed snacks) + avocado !
● Cherry tomatoes, mozzarella, fresh basil, olive oil +
balsamic vinegar !
● Olives and dill pickles !
● Kale chips + nuts !
● ½ avocado with salt, pepper, and lemon juice !
● Grilled chicken breast with pesto and
Parmesan cheese !
● Sardines + cucumber and bell pepper slices !
● Canned oysters with lemon juice !
● Roasted curried cauliflower with coconut milk +
cashews !
● Celery sticks with peanut butter or almond butter !
● 1 oz dark chocolate + nuts (75% cacao or more; the
darker, the !better!) !
● Grass-fed beef patty with cheese served over a small
green salad !

● Sautéed kale with bacon !
● ¼ cup raspberries + ricotta or cottage cheese (stevia
to sweeten) !
● Dry salami + mozzarella cheese + cherry tomatoes !

Moderate-Carb Snack Ideas: (raise the blood
sugar a little) !
● ½ cup homemade sweet potato fries + grilled
chicken !
● Quesadilla - 1 small corn tortilla + cheese + avocado
+ salsa + full- !fat sour cream !
● Taco - 1 small corn tortilla + chicken, beef, fish, or
shrimp + !cabbage + salsa + full-fat sour cream !
● ½ cup beans or lentils + cheese !
● Whole grain crackers + cheese, peanut butter,
salami, or liver pate !
● Whole grain crackers + sardines or canned oysters !
● Medium apple + small handful of almonds or string
cheese !
● ½ banana + peanut or almond butter !
● ½ cup fresh pineapple + cottage cheese !
● ½ cup flavored Greek yogurt !
● 1 cup milk + small handful of almonds !
● ½ cup hummus + feta cheese + celery/carrot sticks !
● ½ peanut butter sandwich on sprouted whole grain
bread !
● ½ sandwich with turkey or cheese (+ mustard,
lettuce, tomato...) !
● Open faced burger - grass-fed beef patty on 1 slice
of whole grain !bread !
● Smoothie: ¼ cup berries, ½ cup plain Greek yogurt,
1 cup !unsweetened almond milk. Stevia or vanilla
extract to taste (bonus points for adding 1 Tbsp chia
seeds and collagen protein!) !

Healthy Beverages
● Infused water: a great way to add flavor without
much sugar
○ cucumber + lime !
○ grapefruit + blueberries !
○ peach + basil !
○ strawberries or blackberries !
○ orange, lemon, lime !
○ strawberry + kiwi !
○ apple + cinnamon sticks !
○ mint + lime !
○ pear + fresh ginger slices !
● Sparkling water (flavored is OK, but make sure it’s
unsweetened) !
● Unsweetened black, green, oolong, or white tea* !
● Coffee (up to 16 oz per day if drinking fully
caffeinated coffee)* !
● Mint, ginger, rooibos (red tea) or raspberry leaf
tea** !
● Hot chocolate (made with unsweetened
almond/coconut milk, unsweetened cocoa powder, and
stevia) !
● Unsweetened almond or coconut milk !
● Coconut water (contains some natural sugar, but is a
great source of !electrolytes) !
● Whole milk from pasture-raised animals (each 8 oz
glass contains !~12 g carbs) !
● Plain kefir (a type of fermented milk) !
● Kombucha (a type of fermented tea; watch the
sugar content, as it !varies widely) !
● Other fermented beverages, such as water kefir and
kvass !
● Green vegetable juice (such as celery, cucumber,
spinach, kale, etc. !Beware that carrot or beet juices are
very high in sugar, as are fruits.) !

● Bone broth (yes, it’s savory, but it still counts towards
your fluid intake!)
* Caffeinated drinks are best limited. Generally, it’s suggested

pregnant women consume no more than 200 mg of caffeine
per day. 16 oz of coffee provides about 200 mg of caffeine. See
Chapter 4 for a full explanation.
** Consult your healthcare provider about the use of red

raspberry leaf. See Chapter 6 for more information.

Exercise | 153
Recipe Appendix
BREAKFAST
Crustless Spinach Quiche
Grain-free Granola
MAIN DISHES
Grilled Lemon Pepper Salmon
Salmon Cakes
Beanless Beef Chili
Bone Broth
Chicken & Vegetable Soup
Grass-fed Beef Meatloaf
Low-Carb Shepherd’s Pie
Baked Spaghetti Squash with Meatballs
Coconut Chicken Curry
Slow Cooker Carnitas
VEGETABLES
Riced Cauliflower
Roasted Brussels Sprouts
Sautéed Kale
Lemon Roasted Broccoli
Roasted Sweet Potato Fries
Roasted Curried Cauliflower
Roasted Butternut Squash
SNACKS, DESSERTS, ETC.

Spinach Dip
Nutty “Granola” Bar
Grass-fed Beef Liver Pate
Homemade Berry Sorbet
Coconut Macaroons
Maple Pots de Creme
Tart Cherry Gummies
Lily’s Electrolyte Replenishment Drink
| 257
Crustless Spinach Quiche
Makes 4-6 servings
Packed with choline and protein from eggs, calcium from cheese, and folate
from spinach, this quiche is a prenatal nutrition superstar. Make two and
freeze one (cut into individual portions) for later.
Ingredients
1 tablespoon coconut oil or butter

1 onion, chopped
10 oz package frozen, chopped spinach, thawed and drained
6 eggs, ideally from pasture-raised chickens
3 cups shredded cheese (Muenster, cheddar or jack)
½ teaspoon salt
⅛ teaspoon black pepper
Directions
1. In a large skillet, cook onions in coconut oil or butter until soft.

2. Stir in spinach and allow excess moisture to evaporate.
3. In a large bowl, mix eggs, cheese, salt, and pepper.
4. Add spinach-onion mixture and stir to combine.
5. Pour into a buttered 9-inch pie dish.
6. Bake in a 350 degree oven until eggs set, about 30 minutes. Let cool
for 15 minutes before serving.
NOTE: This recipe comes together quickly if you plan ahead and defrost
the spinach overnight in the refrigerator. Simply poke a hole in the bag
squeeze out the excess moisture, and mix it in. You may substitute any freshly
cooked green for the spinach, such as kale or chard.

Grain-free Granola
Makes 10 servings (~½ cup each)
One of the biggest questions I get is “What can I have instead of cereal?”
Yes, if you’re following my approach, conventional breakfast cereal is off the
table. My recipe for grain-free granola gives you the satisfaction of a crunchy,
lightly sweet “cereal” without the refined grains.
Ingredients
¼ cup coconut oil or butter, melted

3 cups unsweetened coconut flakes
1 cup sliced almonds
1 cup chopped walnuts, pecans, hazelnuts, macadamia nuts (or
combination)
2 tablespoons chia seeds, whole
2 tablespoons pure maple syrup
2 teaspoons ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon sea salt
Directions
1. Melt coconut oil or butter in a small saucepan.

2. Mix with remaining ingredients.
3. Spread onto a large baking sheet and bake for 25 minutes at 275
degrees until golden brown and fragrant. Be sure not to over-bake.
Granola will crisp as it cools.
4. Store at room temperature in an airtight container for up to 1 month.
NOTE: You may add stevia to taste if you’d like a sweeter granola.
Recipe Appendix | 259

Grilled Lemon Pepper Salmon
Makes 2 servings
One of the best ways to get your omega-3s is wild-caught salmon. Though
many are not comfortable cooking fish, it’s actually quite simple. For the best
quality salmon, I prefer to buy it frozen and defrost in the refrigerator
overnight (virtually all “fresh” salmon at the store was flash-frozen within 24
hours of catching anyways). Good quality fish should not smell fishy, but
rather like the fresh ocean air.
Ingredients
Two 3-4 oz fillets of wild Alaskan salmon, skin on

Juice of ½ lemon
¾ teaspoon of crushed lemon pepper (or less if desired)
Sprinkle of sea salt
Drizzle of olive oil
Directions
1. Coat salmon with spices and oil.

2. Preheat grill over medium heat. Place salmon directly on the grill,
skin side down (alternatively, use a large, heavy-bottomed skillet to
cook this on the stovetop). Grill for 3-5 minutes, or until edges of
fish begin to turn opaque. Flip and cook an additional 1-2 minutes,
or until cooked to your liking.
NOTE: You may remove the skin before serving or eat the skin (after all,
it’s rich in omega-3 fats and glycine). If you double or triple this recipe, you
can use leftover fish to make salmon cakes.

Salmon Cakes
Makes 12-14 salmon cakes, depending on size
If you’re not a big fan of fish or find salmon a little too “fishy,” I encourage
you to try salmon cakes. Unlike most fish cake recipes, I use a mashed potato
in place of bread crumbs, making this appropriate for those who avoid grains
or gluten. This is also a great way to use up leftover fish.
Ingredients
2 lb wild Alaskan salmon, cooked (canned salmon works well)

1 teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
juice from ½ lemon
1 large russet potato, peeled, chopped
1 bell pepper, minced (red, orange or yellow for best color)
3 green onions, minced (green and white parts)
3-4 slices thick-cut bacon, cooked, chopped
2 eggs (ideally from pasture-raised hens)
coconut oil for cooking
Directions
1. In a small pot of salted, boiling water, cook potato until easily pierced
with a fork. Drain water. Mash until smooth. Let cool.
2. Once potatoes are cooled, place all ingredients in a large bowl. (If
cooking fresh salmon, double check that any bones have been
removed. If using canned salmon, there’s no need to remove any
remaining bones as they have been softened during the canning
process—and are a great source of calcium.)
3. With very clean hands, thoroughly combine all ingredients. Form into
patties and set aside (place in refrigerator unless cooking right away).
4. Heat 2-3 Tbsp coconut oil in a cast iron skillet over medium-high heat.
5. Fry the cakes for 1-2 minutes per side until golden brown. You may
need to add additional coconut oil with each batch.
NOTE: Though salmon is nutritionally an excellent choice, other types of

fish work well in this recipe. Halibut and cod are favorites in our house.

Beanless Beef Chili
Makes 6 servings
This recipe is “beanless” for the convenience of those who don’t enjoy beans
in their chili, prefer a low-carb chili, or have digestive issues from eating
beans. If you like beans, go ahead and mix them in or serve them alongside.
Ingredients
1 dried chipotle pepper, stem removed

1 cup boiling water
1 ½ teaspoons coconut oil
1 cup chopped yellow onion
1 cup chopped green bell pepper
1 cup chopped red bell pepper
4 garlic cloves, minced
1 pound ground beef (grass-fed)
½ pound spicy ground pork sausage
3 oz beef liver, ground or finely chopped (optional)
1 tablespoon chili powder
1 tablespoon ground cumin
1 teaspoon dried oregano
1 teaspoon unsweetened cocoa powder
1 teaspoon Worcestershire sauce
1 (28 ounce) can crushed tomatoes
1 ½ teaspoons sea salt
½ teaspoon ground black pepper
Directions
1. Soak chipotle pepper in boiling water until softened, about 10

minutes. Remove pepper from water and mince.
2. Melt coconut oil in a large pot over medium heat.
3. Add onion and bell peppers to the pan. Cook until tender, 5 to 10
minutes
4. Stir garlic and minced chipotle into onion mixture and cook until
fragrant, about 1 minute.
5. Add beef and sausage to the pan. Cook and stir until meat is
browned and crumbly, 10 to 12 minutes.

6. Add remaining ingredients, stir to combine. Bring to a boil, reduce
heat to low, and simmer until flavors are developed, 10 minutes.
7. Serve with full-fat sour cream, avocado, marinated red onions and
any other low-carb toppings.
NOTE: Chili often tastes better the next day. Make a double batch and
consider freezing extra for quick meals.

Bone Broth
Yields approximately 4 quarts, depending on size of your stock pot/slow
cooker
This recipe is for chicken or turkey broth, however beef or pork bones may
also be used. I personally like to use bones after they have been cooked, both
for ease and for better flavor. For example, if I roast a whole chicken or make
a batch of chicken wings, I’ll save the carcass (bones, skin, and any cartilage) in
the freezer for making bone broth at a later time. Ideally, I like to fill the pot
about half full of bones to ensure the broth is plenty rich. This recipe can be
made in a slow cooker, pressure cooker, or on the stove-top. The resulting
broth will need to be seasoned (lots of salt!).
Ingredients
2 to 3 pounds of bones, such as necks, backs, breastbones, wings,

and feet (ideally from pasture-raised chicken or turkey)
1 tablespoon vinegar or lemon juice
1 large onion, skin on, cut into quarters
2 carrots, whole
2 celery stalks, ideally with leaves
1 bay leaf
1 tablespoon kombu flakes (optional; an excellent source of iodine)
½ teaspoon black peppercorns (optional)
vegetable scraps – (optionally add kale stems, parsley, garlic, ginger, etc)
filtered water, to cover
Directions
1. Place all ingredients in a large stock pot, slow cooker, or pressure

cooker. Cover with water - it should cover the contents of the pot
by about an inch of water. Put the lid on your pot.
2. Stove-top or slow-cooker: Bring to a simmer and cook on low for
12-24 hours.
Pressure cooker: cook on high pressure for 60-90 minutes.
3. The stock is done when the bones are soft. The ends of chicken or
turkey bones should literally crumble, otherwise you can let it
continue cooking to maximize the mineral content of the broth.
(Beef or pork bones, especially knuckle bones or marrow bones, can
be used for a second batch of stock.)

4. When finished, the stock should be a rich golden color (chicken and
turkey make a more pale broth).
5. To strain broth, set a metal strainer over a large pot or bowl. Using
a large ladle, pour broth over strainer. Discard solids. Let cool
slightly before storing, however be sure to refrigerate within 2 hours,
as broth is an ideal environment for bacteria to grow.
6. Store broth in the refrigerator for up to 3 days or freeze for long-
term storage.
NOTE: I make big batches of stock and freeze the leftovers for later. If
you’re not cooking for a big crowd, consider freezing stock in ice cube trays,
so you can defrost it quickly for a mug of bone broth or a small batch of
soup. Don’t forget to make extra in preparation for your postpartum
recovery.

Chicken & Vegetable Soup
Makes 4 servings
Just about nothing compares to the flavor and comfort of grandma’s chicken
soup, thanks to using bone broth as a base. This recipe is easily adapted to
what vegetables you have in your house. Try adding kale, cabbage, zucchini
or bell peppers.
Ingredients
1 large onion, chopped

3 large carrots, peeled, chopped
4 stalks celery, chopped
2 tablespoons butter
1 teaspoon sea salt, or to taste
½ teaspoon dried thyme
6 cups chicken bone broth
1 lb chicken meat, picked from a roasted chicken (or pre-cooked
chicken thigh meat, chopped)
½ cup heavy cream
1 tablespoon lemon juice
2 tablespoons fresh parsley, to garnish (optional)
Directions
1. In a large pot over high heat, sauté all vegetables in butter with salt,
pepper, and thyme until lightly browned and fragrant.
2. Add chicken stock and bring to a boil.
3. Add chicken meat, heavy cream, and lemon juice. Reduce heat and
simmer for 5 minutes. Adjust seasonings to taste. Serve with fresh
parsley.
NOTE: Rich in gelatin and minerals, this makes an excellent soup for
postpartum recovery.

Grass-fed Beef Meatloaf
Makes 8 servings
Hearty, nourishing, and packed with nutrition. This meatloaf is a an excellent

source of choline, vitamin B12, iron, vitamin A, folate, zinc, and numerous
other nutrients that benefit your health and your baby’s health. Many
meatloaf recipes call for bread crumbs or oatmeal, but I like a meatier version
that uses just a bit of almond or coconut flour instead.
Ingredients
Meatloaf:
1 small onion, finely diced

8 oz mushrooms, finely diced
2 cloves garlic, minced
2 tablespoons coconut oil
1 small zucchini, grated
2 lbs grass fed ground beef
6 ounces grass-fed beef liver, finely chopped or ground (may
substitute liver paté)
2 eggs, ideally from pastured chickens
¼ cup almond flour or coconut flour
2 teaspoons sea salt
1/2 teaspoon black pepper
1 teaspoon dried oregano
1 teaspoon dried thyme
Topping:
6 ounces tomato paste (1 small can)

1 tablespoon maple syrup or honey
1 packet stevia (optional, if you prefer this to be sweet, like ketchup)
1 teaspoon soy sauce
Directions
1. In a large skillet over medium-high heat, sauté onion, mushrooms, and

garlic in coconut oil until lightly browned and all water (released from
the vegetables) has evaporated from the skillet. Set aside to cool.

2. In a large mixing bowl, mix meat, cooked vegetables, and all
remaining meatloaf ingredients.
3. Form into a loaf shape in a 9 x 13 inch glass baking dish.
4. Mix topping ingredients. Adjust seasonings to taste. Spoon over
meatloaf.
5. Bake meatloaf in a 350 degree oven for 45-60 minutes, or until
cooked through.
NOTE: This recipe is a great way to include nutrient-dense liver in your diet
if you’re not a fan of the taste.

Low-carb Shepherd’s Pie
Makes 6-8 servings
Comfort food without all the carbs, thanks to swapping in cauliflower in

place of potatoes.
Ingredients
Filling:
1 lb grass fed ground beef

3 ounces grass-fed beef liver, finely chopped (optional)
3 carrots, peeled, finely diced
2 stalks celery, finely diced
1 tablespoon butter
1 teaspoon salt
2 teaspoons dried thyme
Cauliflower Topping:
1 large head cauliflower, chopped

4 tablespoons butter
1 teaspoon sea salt, or to taste
Directions
1. Steam cauliflower while preparing the filling, which takes 10-15

minutes, depending on the size of cauliflower pieces.
2. In a large skillet, cook ground beef over medium-high heat. If the
pan is dry, add a bit of butter or coconut oil (grass-fed beef can be
very lean).
3. With a spatula, break up meat into bite-sized pieces. Once browned,
add liver and cook for 1-2 minutes.
4. Remove from heat and place in a 9x13 inch baking dish. Do not
drain rendered fat.
5. In the same pan, add butter, onion, carrots, celery, garlic, salt, pepper,
and thyme.

6. Cook for 10 minutes, being sure to scrape up browned bits.
7. Mash steamed cauliflower with butter, salt, and pepper. Spread on
top of meat and vegetables.
8. Bake in a 400 degree oven for 20 minutes, until cauliflower is lightly
browned.
NOTE: This recipe is a great way to include nutrient-dense liver in your diet
if you’re not a fan of the taste.

Twice Baked Spaghetti Squash with Meatballs
Makes 6 servings
Baking the squash twice vastly improves the flavor of spaghetti squash. Give
this method a try even if you haven’t liked spaghetti squash in the past.
Ingredients
Spaghetti Squash:
1 large spaghetti squash

2 tablespoons extra-virgin olive oil
1 teaspoon salt
1 jar high-quality marinara sauce (or 3-4 cups homemade marinara)
6 oz mozzarella cheese, shredded (from grass-fed milk, if possible)
6 oz Parmesan cheese, shredded (from grass-fed milk, if possible)
Meatballs:

8 oz mushrooms, finely diced
2 tablespoons coconut oil
1 lb grass fed ground beef
3 ounces grass-fed beef liver, finely chopped or ground (optional)
1 egg, ideally from pastured chickens
1 teaspoon sea salt
1/4 teaspoon black pepper
1/2 teaspoon dried oregano
1/8 teaspoon red pepper flakes (optional)
Directions
1. Preheat oven to 400 degrees F.

2. Slice the spaghetti squash in half lengthwise with a large, sharp knife.
Scoop out the seeds (you can reserve seeds and roast separately like
pumpkin seeds.)
3. Rub the inside of the squash with olive oil and sprinkle with salt.
Place each squash half, cut side down, on large rimmed baking sheet,
such as a lasagna pan. Add ½ cup water. Bake for 30-45 minutes,

until the squash is tender. (It’s cooked when it gives slightly when
you push on the outside.)
4. While squash is baking, make meatballs. In a large, cast-iron skillet
over medium-high heat, sauté onion, mushrooms, and garlic in
coconut oil until lightly browned and all water (released from the
vegetables) has evaporated from the skillet. Set aside to cool. In a
large mixing bowl, mix meat with cooked vegetables and remaining
meatball ingredients. Form into 12-15 meatballs. Place meatballs on
a greased baking dish, at least 1 inch apart. Bake for 15 minutes, or
until cooked through.
5. Once squash is cooked, remove from oven. Fill with marinara sauce.
Top with cheese. Return to oven on the top rack and bake for 20
minutes, or until cheese is melted/browned to your liking. Let sit for
10 minutes (if you can wait!) to let the juices sink in.
6. Serve by scooping the flesh of the squash with a large spoon. The
squash should break apart into spaghetti-like strands while serving.
Top with meatballs.

Coconut Chicken Curry
Makes 8 servings
There’s something about curry that is so satisfying. The blend of spices and
creamy coconut milk really make this a treat.
Ingredients
1 medium onion, finely diced

1 cup fresh green beans, trimmed, cut into 2 inch pieces
1 green bell pepper, thinly sliced
1 red bell pepper, thinly sliced
2 tablespoons freshly grated ginger
1 tablespoon coconut oil
2 tablespoons mild curry powder (such as garam masala)
1 teaspoon sea salt
15 oz can full-fat coconut milk (check ingredients to avoid preservatives
and additives)
16 oz chicken bone broth (ideally homemade)
16 oz cooked, shredded chicken
3-4 cups fresh spinach
juice of 2 limes
dash of soy sauce or tamari, to taste
chili flakes or fresh chili slices (optional)
Directions
1. In a medium pot over medium-high heat, sauté onion in coconut oil

until lightly browned.
2. Add all remaining vegetables, garlic, ginger, curry powder, and salt.
Cook for 5 minutes.
3. Add coconut milk, broth, and chicken.
4. Simmer for 10 minutes.
5. Add lime and tamari to taste.
6. Just before serving, add fresh spinach and stir to wilt.
NOTE: This recipe freezes extremely well. Make a double batch and freeze
extra for your postpartum recovery.

Slow Cooker Carnitas
Makes 16 servings
Pulled pork is hands down one of the most delicious meals around. Turn it
into carnitas by using the right blend of spices and quickly pan-frying it after
cooking to crisp up the edges. Pork shoulder is an excellent source of glycine,
iron, zinc, vitamin B6, and many other nutrients, so although conventional
wisdom suggests it’s not healthy, I beg to differ.
Ingredients
4-5 lb pork shoulder, ideally from a pasture-raised pig

1 onion, finely sliced
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon cumin
1 teaspoon oregano
juice of 2 limes (or 2 tablespoons apple cider vinegar)
2 tablespoons coconut sugar or maple syrup (optional)
Directions
1. Place onions in bottom of slow cooker.

2. Mix spices and salt. Rub over pork shoulder and place in the slow
cooker.
3. Add lime juice or vinegar.
4. Cook on high for 6-8 hours.
5. When finished, the pork will easily shred with a fork. Adjust cooking
time as necessary.
6. Remove pork and either eat as is -or- Place drained meat in a cast
iron skillet with some rendered pork fat (there’ll be a layer on top of
your slow cooker). Cook on high heat until pork is crisp around the
edges.
7. Serve and enjoy!
NOTE: This recipe freezes extremely well. Unless I’m serving a big crowd, I’ll
freeze half the recipe right away in individual portions.

Riced Cauliflower
Makes ~4 servings
Cauliflower is an incredibly versatile vegetable. One of my favorite uses is

turning it into “rice.” At only 3g of net carbohydrates per cup (versus the
45g+ in regular rice), this is a nutritional no-brainer.
Ingredients
1 large head cauliflower

1-2 tablespoons butter or lard
Sea salt to taste
Directions
1. Cut cauliflower into 4 large chunks.

2. With a box grater, grate cauliflower over the medium-sized or large-
sized holes. Alternatively, use a food processor with the grater
attachment.
3. Transfer cauliflower to a clean towel or paper towel to help absorb
any excess moisture.
4. To cook, sauté cauliflower in a large skillet over medium-high heat
in 1-2 tablespoons of your preferred cooking fat (I like butter or lard)
and a generous pinch of salt. Cook for a total of 5-8 minutes. If the
cauliflower is still a little firm for your taste, cover with a lid so the
cauliflower steams and becomes more tender.
5. Use cauliflower rice in place of regular rice in all of your favorite
recipes.
NOTE: Although cooking from fresh is great, you might check the freezer
section at your grocery store for pre-made riced cauliflower. Thanks to the
popularity of paleo and low-carb diets, more grocery stores are stocking it.
Simply sauté from frozen and you have a side dish in less than 5 minutes with
zero prep work and very little clean up.

Roasted Brussels Sprouts
Makes 6 servings
Brussels sprouts aren’t always delicious, but when they’re roasted —wow!—
are they transformed. The key to yummy sprouts is to roast them cut-side
down on the bottom rack of the oven, so they cook evenly and get a nice
crispy, caramelized layer on the bottom.
Ingredients
● 2 pounds Brussels sprouts

● 1 onion, sliced
● a few tablespoons ghee, lard, or coconut oil
● 1 teaspoon sea salt
● ½ teaspoon black pepper
● 1 teaspoon dried thyme
● 1 teaspoon garlic powder
Directions

2. Prepare Brussels sprouts by trimming off the ends and peeling away
discolored leaves, if any. Cut each sprout in half lengthwise (if the
sprout is tiny, just leave it whole).
3. Put Brussels sprouts and onions on a large baking sheet. Add oil and
seasonings, stirring to coat. Spread out in one single layer. (Tip: if
they are cut-side down, they caramelize better and cook more
evenly.)
4. Roast for 25-35 minutes in the bottom rack of the oven, or until soft
when pierced with a fork and slightly browned. Check halfway
through cooking. If they are getting too brown, move the pan to the
upper rack for the remaining cooking time.

Sautéed Kale
Makes 2 servings
Packed with folate, antioxidants, and minerals, kale is most certainly a

superfood. Learning how to cook it well can be a bit of an art. Using a tasty
fat, like butter or bacon fat, using enough salt, and adding a bit of acidity
brings out the best in kale. If that’s not enough, a sprinkle of Parmesan cheese
never hurts.
Ingredients
1 bunch fresh kale, stem removed, leaves chopped

1 tablespoon bacon fat or butter
1 clove garlic, sliced
¼ teaspoon salt
Squeeze of fresh lemon juice
Directions
1. Get a large skillet with a well-fitting lid. Heat over medium-high heat.
Add your cooking fat and sliced garlic. Cook until fragrant, stirring
frequently.
2. Add kale, salt, 1 tablespoon of water and immediately put the lid on
the pan. Allow the kale to steam for 1-2 minutes.
3. Remove lid and stir. Taste test a piece of kale. If it’s too tough,
continue to cook for another minute or two.
4. When done to your liking, add a squeeze of fresh lemon juice, give
it a quick stir and serve.
NOTE: There are many different varieties of kale. My preference is a type

called lacinato kale or black kale, since it generally has a sweeter flavor and
more tender texture. Any type of kale or leafy greens can be used in this
recipe. The key to making tasty sautéed greens is the combo of relatively high
heat and a quick steam with the lid on. This ensures the kale stays vibrantly
green, but softens. Depending on the season, you may need to adjust your
cooking time. In the spring when kale is very tender, it may need less cooking
time. In late summer, the opposite may be true.

Lemon Roasted Broccoli
Makes 4 servings
If you’ve ever steamed or boiled broccoli and shuddered at the sulfurous

smell that fills your house or forced down forkfuls of limp, water-logged
broccoli in the name of health, you need to give this recipe a shot.
Ingredients
1 lb fresh broccoli
1 teaspoon salt
1 lemon, juiced
1-3 large cloves garlic, minced (depends how garlicky you want it!)
1 small onion, sliced thin
2 tablespoons olive oil, coconut oil, or ghee (clarified butter)
Directions
1. Cut broccoli into individual florets. Try to cut them into similar-sized
pieces so they cook evenly. (The stem can also be cut up and used in
this recipe.)
2. On a large sheet pan, toss broccoli with salt, juice of 1/2 the lemon
(save the other half for later use in this recipe), garlic, onion, and oil.
Don’t overcrowd the pan.
3. Roast at 425 degrees for 25-35 minutes, or until broccoli is tender
when pierced with a fork. Turn once mid-way through cooking.
4. Remove from oven, squeeze the juice of the remaining lemon half
over the top and serve.
NOTE: If they are in season, use Meyer lemons, which are sweeter and
juicier than regular lemons.

Roasted Sweet Potato Fries
Makes 4-6 servings
Homemade sweet potato fries are one of my favorite comfort foods. Since
they are certainly a high-carb side dish, make sure to pair them with a protein-
rich meal or snack. Thanks to their high vitamin B6 and potassium content,
sweet potato fries are a good option if you’re feeling nauseous.
Ingredients
2 large sweet potatoes

3 tablespoons lard, ghee, or coconut oil
1 teaspoon sea salt
½ teaspoon garlic powder
½ teaspoon fresh pepper
Directions
1. Preheat oven to 400 degrees. Wash and dry sweet potatoes (leave
unpeeled).
2. Cut into sticks, roughly 1 cm thick.
3. Place on a large baking sheet and toss with remaining ingredients.
Lay out in a single layer.
4. Roast for 25 minutes on the bottom rack. Flip. Roast for another 10-
15 minutes, or until easily pierced with a fork and lightly browned.

Roasted Curried Cauliflower
Makes 6 servings
Don’t let the long list of ingredients dissuade you from making this dish. It’s
one of the most requested vegetable dishes in my family. The coconut milk
and spices combine to create a rich sauce (I won’t tell if you lick your plate).
Ingredients
1 large head cauliflower (about 2 lbs) cut into small florets

1 onion, sliced
1 bell pepper, sliced
1-2 inch piece of fresh ginger, finely grated OR 1 teaspoon ground
dried ginger
2-3 heaping tablespoons mild curry powder
2 cloves garlic, minced OR 1 teaspoon garlic powder
½ teaspoon freshly ground pepper
16 oz can coconut milk (full-fat)
1-2 tablespoons coconut oil or ghee
1 tablespoons balsamic vinegar or pomegranate molasses
Directions
1. Cut up all vegetables (into similarly-sized pieces) and place in a large

baking pan, such as a lasagne dish. You want a single layer, so if it’s piled
up, split it into 2 pans. The smaller the pieces, the faster it will cook.
2. Add all remaining ingredients and toss to combine.
3. Bake in preheated 425 degree oven for 30 min or until cauliflower is
lightly browned and tender when pierced with a fork. Serve hot or cold.
NOTE: The addition of balsamic vinegar or pomegranate molasses probably

sounds weird, but the flavor is drab without it. Pomegranate molasses is
found in Middle Eastern markets. Feel free to add additional vegetables to
this dish or, for a little protein, consider adding cooked garbanzo beans,
chicken, or roasted cashews.

Roasted Butternut Squash
Makes 6-8 servings
Winter squash is a great side dish, rich in magnesium and vitamin B6. This
makes it a great choice in early pregnancy if you’re feeling nauseous. Though
it’s naturally sweet, it has about half the carbs of sweet potato.
Ingredients
1 large butternut squash

2 tablespoons softened butter
1 teaspoon sea salt (or about ½ teaspoon per pound of squash)
½ teaspoon pepper
Directions

2. With a large knife, carefully cut butternut squash in half, lengthwise.
3. Coat inside with softened butter and sprinkle with salt and pepper.
4. Roast cut-side down on a large baking pan for 35 minutes, or until
squash is easily pierced with a fork.
5. Serve by scooping out the cooked squash with a large spoon. Top
with additional butter.

Spinach Dip
Makes 6 servings
Spinach dip is a great way to sneak extra greens into your diet. This recipe
was developed during the winter when I couldn’t get my hands on good
quality greens, hence the use of frozen spinach. I like to serve it with fresh,
cut-up vegetables. Remember, fat helps you absorb the nutrients and
antioxidants in vegetables, so don’t feel guilty about using a whole block of
cream cheese.
Ingredients
10 oz frozen spinach, defrosted

8 oz cream cheese, full fat
1 garlic clove, minced
1 teaspoon olive oil
½ cup shredded Parmesan cheese
Sea salt and pepper, to taste
Directions
1. Poke a hole in the bag of defrosted spinach and squeeze over the
sink to remove extra liquid.
2. In a small saucepan set over medium heat, sautéed garlic in olive oil
until slightly softened and fragrant.
3. Add spinach and cream cheese, stirring occasionally with a wooden
spoon as cream cheese softens.
4. Once heated through and fully combined, mix in Parmesan cheese.
5. Taste and add a little salt & pepper if desired.
6. Serve warm or cold with sliced carrots, celery, bell peppers, or any
other fresh produce.
NOTE: Spinach dip keeps well in the refrigerator for up to a week.

Nutty “Granola” Bars
Makes ~24 bars
Most granola bars pack in a lot of sugar and not much protein. Thanks to
nuts, seeds, egg, and (optional) collagen protein, these bars are packed with
protein and micronutrients.
Ingredients
4 tablespoons ground flaxseeds or chia seeds

½ cup raw honey
2 heaping tablespoons collagen protein (optional)
1 egg, ideally from pasture-raised chicken
1 teaspoon sea salt
1 cup raw almonds pieces
1 cup raw walnuts pieces (or other nuts)
1 cup unsweetened large coconut flakes
1 cup unsweetened fine coconut flakes
Directions
1. In a large bowl, mix the ground flaxseeds or chia seeds, honey, and
collagen protein (optional). Add remaining ingredients and mix
thoroughly to combine.
2. Line a sheet tray with parchment paper and scoop mixture onto
paper.
3. Lay another piece of parchment paper on top of the mixture and
with your hands spread it evenly on tray so that it extends all the way
to the sides.
4. Press the mixture down firmly with a flat surface, such as the bottom
of a small pot.
5. Remove top layer of parchment paper and place in 350 degree oven.
6. Bake for 24 minutes, rotating the tray at 12 minutes.
7. Let cool and cut into 24 bars.
NOTE: For long-term storage, wrap individually in parchment or wax paper

and store in an airtight container in the fridge.

Grass-fed Beef Liver Pate
Makes 8 servings
I’ll be honest. Taste-wise, liver is not my favorite food. But on a nutritional

scale of 1-10, it gets an 11. And since nutritionally there are literally no foods
that can take its place, liver is something I’ve learned to incorporate into my
diet – and I think you should, too.
Ingredients
1 lb grass-fed beef liver (or pasture-raised chicken liver)

1 tablespoon arrowroot powder (or organic corn starch)
4 tablespoon (½ stick) butter (from grass-fed cows)
1 medium onion, sliced
½ teaspoon salt
½ teaspoon dried thyme
pinch of black pepper
½ cup heavy whipping cream (ideally from grass-fed cows)
Directions
1. With a paper towel, pat any excess moisture off the liver. Sprinkle
with salt, thyme, pepper, then the arrowroot powder (arrowroot is a
gluten-free alternative to flour).
2. Heat a large cast iron skillet over medium heat. Add butter.
3. Cook liver until lightly browned on both sides. Transfer to the food
processor.
4. Meanwhile, add onions to the skillet. Cook until lightly browned and soft.
5. Add heavy cream to deglaze the pan (scraping up any caramelized
bits with a metal spatula).
6. Transfer contents of pan to the food processor.
7. Process/pulse until you have a nice, thick pate. Taste test and add
additional salt if needed.
8. Transfer to small mason jars, ensuring no air bubbles are present.
Use within 1 week or freeze jars for later use.
NOTE: If eating straight-up pate with crackers or vegetables isn’t your thing,
you can mix liver pate into any recipe that uses ground meat. I often make a
large batch of pate and freeze it in small containers (4-8 oz jars or even ice
cube trays) specifically for this purpose. Then, the next time I go to make
meatloaf, meatballs, chili, or shepherd’s pie, I can simply defrost a small
amount and mix it right in.

Homemade Berry Sorbet
Makes 2 servings
Ready in less than a minute and deeply satisfying, homemade berry sorbet is
a recipe you’ll make again and again.
Ingredients
1 cup frozen berries (blueberries, raspberries, cherries, or blackberries)

½ cup heavy whipping cream, ideally from grass-fed cows
1 tablespoon collagen protein (optional)
1 packet stevia sweetener or 5-10 drops liquid stevia extract (optional)
Directions
1. Puree all ingredients using a blender, immersion blender, or food

processor.
2. Serve immediately.
NOTE: There are several brands of collagen and gelatin powder made from
grass-fed beef. Great Lakes is one of them. I prefer collagen protein because
it dissolves completely, even in cold liquids. This provides a nourishing
source of protein and glycine to this recipe, but is not required. Stevia is also
optional for those who like a sweeter sorbet.

Coconut Macaroons
Makes 36 cookies
These cookies are packed with healthy fat and fiber from coconut and protein
from egg whites, making them a filling option for dessert. For a real treat, dip
the baked cookies in a little melted dark chocolate.
Ingredients
5 egg whites*
¼ teaspoon sea salt
⅓ cup honey
1 tablespoon vanilla extract (or almond extract)
3 cups shredded coconut, unsweetened
Directions
1. In a large bowl, whisk egg whites and salt until stiff.

2. Fold in remaining ingredients.
3. With a spoon, scoop out 1 tablespoon portions and drop onto a
parchment-lined baking sheet.
4. Bake at 350 degrees for 10-15 minutes, until lightly browned.
* Save the egg yolks for maple pots de creme, scrambled eggs, mixing into
meatloaf/meatballs, or another recipe. They are too good to throw away!

Maple Pots de Creme
Makes 4 servings
Pots de creme are like the bottom of creme brulee – delicious little baked
custards minus the burnt sugar crust. These “pots of cream” or “pots of
custard” originate from France. They are a decadent dessert, but low in sugar
and full of important nutrients for baby (choline, vitamin B12, vitamin A,
DHA, just to name a few). One serving provides more than 60% of your
daily choline needs.
Ingredients
1 ½ cups heavy cream, ideally from grass-fed cows

¼ cup maple syrup
¼ teaspoon sea salt
4 egg yolks, ideally from pasture-raised hens*
½ teaspoon vanilla extract
¼ teaspoon maple extract (optional)
Directions
1. Preheat the oven to 300 degrees. Place 4 ramekins in a rimmed

baking dish, such as a brownie pan.
2. Combine the cream, maple syrup, and salt in a small saucepan. Heat
until it comes to a simmer. Turn off heat.
3. In a medium bowl, whisk together the egg yolks and vanilla extract
(and, if using, the maple extract).
4. Temper the egg yolks - Using a small ladle, add some hot cream to
the egg yolks a few tablespoons at a time while stirring the eggs (this
prevents the egg yolks from scrambling). Once you’ve added ~1 cup
of cream, pour the rest of the cream into the bowl and whisk to
combine.
5. Strain the mixture through a fine sieve.
6. Using a ladle, pour the mixture into ramekins (8 oz wide mouth
Mason jars work well if you don’t have ramekins).
7. Carefully pour enough hot water into the rimmed baking dish to
come halfway up the sides of the ramekins.
8. Bake the custards until the edges are set but the center jiggles slightly,
45-50 minutes.
9. Remove the ramekins from the water bath and cool to room
temperature.

10. You can either eat at room temperature or refrigerate until cold. (I
prefer them cold.)
*Save the egg whites for use in other recipes, such as frittatas, scrambles, or
coconut macaroons
NOTE: Extra pots de creme keep well in the refrigerator for up to a week.

Tart Cherry Gummies
Makes ~20 gummies
If you ever encountered “Jello Jigglers” as a child, these are my health-ified

version. Though traditional jello is a far cry from a health food, with refined
sugar and food dyes, homemade versions using high-quality gelatin and fruit
juice are a great way to get additional gelatin (and the amino acid glycine) into
your diet. Tart cherry gummies have a naturally sweet-tart flavor from
unsweetened tart cherry juice. If you find yourself craving sour candies or
gummy candies when you’re nauseous, these make a great alternative. Some
research supports the use of tart cherry juice as a mild sleep aid, which may
prove helpful in later pregnancy and early postpartum.
Ingredients
1 ½ cups organic tart cherry juice*

4 tablespoons gelatin, ideally from grass-fed cows
A few drops of stevia extract or a tablespoon of honey (optional, if
you prefer it sweeter)
Directions
1. Mix ingredients in a small saucepan. Let gelatin sit for a few minutes
(this helps it dissolve).
2. Heat saucepan on the stove set at medium-low heat.
3. Stir with a metal spoon while the mixture heats, so the gelatin
completely dissolves.
4. Once you no longer see gelatin granules, remove from heat and pour
into a glass dish, such as a pie plate.
5. Place in the refrigerator to chill for 30 min, or until gelatin sets.
6. Cut into bite-sized pieces with a knife (or make fun shapes with
cookie cutters) and store in an airtight container in the refrigerator.
NOTE: *Some don’t find tart cherry juice sweet enough, so if that’s you,
feel free to swap in a sweeter fruit juice, add some stevia extract, or add a
little honey. You may use any juice you’d like with the exception of pineapple
(because it contains the protein-digesting enzyme bromelain, so the gelatin
won’t gel!).

Lily’s Electrolyte Replenishment Drink
Makes 4 servings
This beverage is a good choice if you are dehydrated or have been vomiting
(it’s also helpful for labor!). It’s essential to replenish lost fluids and
electrolytes quickly when pregnant. Though many people rely on sports
drinks, the artificial colors, flavors, and preservatives are not ideal. Try my
homemade version instead.
Ingredients
1 quart coconut water (unsweetened)

¼ teaspoon sea salt (such as Himalayan pink salt)
½ cup fruit juice (such as 100% pineapple, orange, cherry or apple
juice)
Juice of 1 lemon
10 drops trace mineral concentrate (optional)
Directions
1. Mix all ingredients in a large pitcher and enjoy. Store leftovers in the
refrigerator.
NOTE: Trace Mineral Drops are an excellent addition to boost the mineral
content of the drink, but they are not an essential ingredient. I prefer
ConcenTrace® Trace Mineral Drops from the company Trace Minerals
Research, which are available online or at most health food stores.

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74 Guan J, Mao C, Feng X, Zhang H, Xu F, Geng C, et al. Fetal development of regulatory mechanisms
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75 Duley, L., and D. Henderson-Smart. "Reduced salt intake compared to normal dietary salt, or high
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76 Robinson, Margaret. "Salt in pregnancy." The Lancet 271.7013 (1958): 178-181.
77 Gennari, Carine, et al. "Normotensive blood pressure in pregnancy–the role of salt and aldosterone."
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81 Borgen, I., et al. "Maternal sugar consumption and risk of preeclampsia in nulliparous Norwegian
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82 Bodnar, Lisa M., et al. "Inflammation and triglycerides partially mediate the effect of prepregnancy body
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89 El Hafidi, Mohammed, Israel Perez, and Guadalupe Banos. "Is glycine effective against elevated blood
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90 Austdal, Marie, et al. "Metabolomic biomarkers in serum and urine in women with preeclampsia." PloS
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91 Kwan, Sze Ting Cecilia, et al. "Maternal choline supplementation during pregnancy improves placental
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94 Jiang, Xinyin, et al. "Choline inadequacy impairs trophoblast function and vascularization in cultured
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95 Jiang, Xinyin, et al. "A higher maternal choline intake among third-trimester pregnant women lowers
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97 Rumbold, Alice R., et al. "Vitamins C and E and the risks of preeclampsia and perinatal complications."
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98 Bodnar, Lisa M., et al. "Maternal vitamin D deficiency increases the risk of preeclampsia." The Journal
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99 Hyppönen, Elina, et al. "Vitamin D and pre-eclampsia: original data, systematic review and meta-
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107 Barakat, Ruben, et al. "Exercise during pregnancy protects against hypertension and macrosomia:
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109 Shirazi, Marzieh Amohammadi. "Investigating the effectiveness of mindfulness training in the first
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120 Moses, Robert G., et al. "Can a low–glycemic index diet reduce the need for insulin in gestational
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121 Kizirian, Nathalie V., et al. "Lower glycemic load meals reduce diurnal glycemic oscillations in women
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122 Kokic SI, Ivanisevic M, Biolo G, Simunic B, Kokic T, Pisot R. P-68 The impact of structured aerobic and
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127 Dempsey, Jennifer C., et al. "A case-control study of maternal recreational physical activity and risk of
gestational diabetes mellitus." Diabetes research and clinical practice 66.2 (2004): 203-215.
129 Mostafavi, Ebrahim, et al. "Abdominal obesity and gestational diabetes: the interactive role of
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130 Asemi, Zatollah, et al. "Magnesium supplementation affects metabolic status and pregnancy outcomes
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Chapter 8
1 Downs, Danielle Symons, and Jan S Ulbrecht. "Understanding exercise beliefs and behaviors in women
with gestational diabetes mellitus." Diabetes Care 29.2 (2006): 236-240.
2 Evenson, Kelly R, A Savitz, and Sara L Huston. "Leisure‐time physical activity among pregnant women
in the US." Paediatric and Perinatal Epidemiology 18.6 (2004): 400-407.

3 Garland, Meghan. "Physical Activity During Pregnancy: A Prescription for Improved Perinatal Outcomes."
The Journal for Nurse Practitioners 13.1 (2017): 54-58.

4 Artal, Raul. "Exercise in Pregnancy: Guidelines." Clinical Obstetrics and Gynecology 59.3 (2016): 639-
644.
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6 "Brzęk, Anna, et al. "Physical activity in pregnancy and its impact on duration of labor and postpartum
period." Annales Academiae Medicae Silesiensis. Vol. 70. 2016.

7 Zhang, Cuilin, et al. "A prospective study of pregravid physical activity and sedentary behaviors in relation
to the risk for gestational diabetes mellitus." Archives of internal medicine 166.5 (2006): 543-548.
8 Barakat, Ruben, et al. "Exercise during pregnancy protects against hypertension and macrosomia:
randomized clinical trial." American journal of obstetrics and gynecology 214.5 (2016): 649-e1.
9 Collings, CA, LB Curet, and JP Mullin. "Maternal and fetal responses to a maternal aerobic exercise
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10 Lassen, Kait, "Does Aerobic Exercise During Pregnancy Prevent Cesarean Sections?" (2016). PCOM
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13 May LE, Glaros A, Yeh HW, Clapp JF 3rd, Gustafson KM. Aerobic exercise during pregnancy influences
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18 Perales, Maria, et al. "Benefits of aerobic or resistance training during pregnancy on maternal health
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of Perinatal Education 9.1 (2000): 1.

20 Brenner, IK et al. "Physical conditioning effects on fetal heart rate responses to graded maternal
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23 Sangsawang, Bussara, and Nucharee Sangsawang. "Is a 6-week supervised pelvic floor muscle
exercise program effective in preventing stress urinary incontinence in late pregnancy in primigravid
women?: a randomized controlled trial." European Journal of Obstetrics & Gynecology and Reproductive
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24 Elenskaia, Ksena, et al. "The effect of pregnancy and childbirth on pelvic floor muscle function."
International urogynecology journal 22.11 (2011): 1421.

25 Benjamin, D. R., A. T. M. Van de Water, and C. L. Peiris. "Effects of exercise on diastasis of the rectus
abdominis muscle in the antenatal and postnatal periods: a systematic review." Physiotherapy 100.1
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26 Candido, G., T. Lo, and P. A. Janssen. "Risk factors for diastasis of the recti abdominis." Journal -
Association of Chartered Physiotherapists in Women’s Health. (2005): 49.

27 Chiarello, Cynthia M., et al. "The effects of an exercise program on diastasis recti abdominis in pregnant
women." Journal of Women’s Health Physical Therapy 29.1 (2005): 11-16.

28 Benjamin, D. R., A. T. M. Van de Water, and C. L. Peiris. "Effects of exercise on diastasis of the rectus
abdominis muscle in the antenatal and postnatal periods: a systematic review." Physiotherapy 100.1 .
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29 Kluge, Judith, et al. "Specific exercises to treat pregnancy‐related low back pain in a South African
population." International Journal of Gynecology & Obstetrics 113.3 (2011): 187-191.

30 Richardson, Carolyn A., et al. "The relation between the transversus abdominis muscles, sacroiliac joint
mechanics, and low back pain." Spine 27.4 (2002): 399-405.

31 Chan, Justin, Aniket Natekar, and Gideon Koren. "Hot yoga and pregnancy." Canadian Family Physician
60.1 (2014): 41-42.

32 Bacchi, Elisabetta, et al. "Physical Activity Patterns in Normal-Weight and Overweight/Obese Pregnant
Women." PloS one 11.11 (2016): e0166254.

33 Ward-Ritacco, Christie, Mélanie S. Poudevigne, and Patrick J. O’Connor. "Muscle strengthening
exercises during pregnancy are associated with increased energy and reduced fatigue." Journal of
Psychosomatic Obstetrics & Gynecology 37.2 (2016): 68-72.

Chapter 9
3 Aghajafari, Fariba et al. "Association between maternal serum 25-hydroxyvitamin D level and pregnancy
and neonatal outcomes: systematic review and meta-analysis of observational studies." BMJ: British
Medical Journal 346 (2013).
4 Javaid, MK et al. "Maternal vitamin D status during pregnancy and childhood bone mass at age 9 years:
a longitudinal study." The Lancet 367.9504 (2006): 36-43.

5 Elsori, Deena H., and Majeda S. Hammoud. "Vitamin D deficiency in mothers, neonates and children."
The Journal of Steroid Biochemistry and Molecular Biology (2017).

6 Hollis, Bruce W et al. "Vitamin D supplementation during pregnancy: Double‐blind, randomized clinical
trial of safety and effectiveness." Journal of Bone and Mineral Research 26.10 (2011): 2341-2357.
7 "Vitamin D Council | Testing for vitamin D." https://www.vitamindcouncil.org/about-vitamin-d/testing-for-
vitamin-d/. Accessed 8 May. 2017.

8 Luxwolda, Martine F., et al. "Traditionally living populations in East Africa have a mean serum 25-
hydroxyvitamin D concentration of 115 nmol/l." British Journal of Nutrition 108.09 (2012): 1557-1561.
9 Dawodu, Adekunle, and Reginald C. Tsang. "Maternal vitamin D status: effect on milk vitamin D content
and vitamin D status of breastfeeding infants." Advances in Nutrition: An International Review Journal 3.3
(2012): 353-361.
10 Brunner C, Wuillemin WA. [Iron deficiency and iron deficiency anemia—symptoms and therapy]. Ther
Umsch. 2010;67(5):219–23.
11 Scholl TO, Hediger ML, Fischer RL, et al. Anemia vs iron deficiency— Increased risk of preterm delivery
in a prospective study. Am J Clin Nutr. 1992;55:985-988.

12 Zimmermann, Michael B., Hans Burgi, and Richard F. Hurrell. "Iron deficiency predicts poor maternal
thyroid status during pregnancy." The Journal of Clinical Endocrinology & Metabolism 92.9 (2007): 3436-
3440.
13 Walsh, Thomas, et al. "Laboratory assessment of iron status in pregnancy." Clinical chemistry and
laboratory medicine 49.7 (2011): 1225-1230.

14 Vandevijvere, Stefanie, et al. "Iron status and its determinants in a nationally representative sample of
pregnant women." Journal of the Academy of Nutrition and Dietetics 113.5 (2013): 659-666.
15 "Moog, Nora K., et al. "Influence of maternal thyroid hormones during gestation on fetal brain
development." Neuroscience 342 (2017): 68-100.

16 Moog, Nora K., et al. "Influence of maternal thyroid hormones during gestation on fetal brain

17 Johns, Lauren E., et al. "Longitudinal Profiles of Thyroid Hormone Parameters in Pregnancy and
Associations with Preterm Birth." PloS one 12.1 (2017): e0169542.

18 Almomin AM, Mansour AA, Sharief M. Trimester-Specific Reference Intervals of Thyroid Function
Testing in Pregnant Women from Basrah, Iraq Using Electrochemiluminescent Immunoassay. Diseases.
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19 Abalovich, M., et al. "Overt and subclinical hypothyroidism complicating pregnancy." Thyroid 12.1
(2002): 63-68.
20 Moog, Nora K., et al. "Influence of maternal thyroid hormones during gestation on fetal brain

21 Alexander, Erik K., et al. "2017 Guidelines of the American Thyroid Association for the diagnosis and
management of thyroid disease during pregnancy and the postpartum." Thyroid 27.3 (2017): 315-389.
22 Stricker, R. T., et al. "Evaluation of maternal thyroid function during pregnancy: the importance of using
gestational age-specific reference intervals." European Journal of Endocrinology 157.4 (2007): 509-514.
25 Practice Committee of the American Society for Reproductive Medicine. "Subclinical hypothyroidism in
the infertile female population: a guideline." Fertility and sterility 104.3 (2015): 545-553.
26 Forbes, Scott. "Pregnancy sickness and parent-offspring conflict over thyroid function." Journal of
theoretical biology 355 (2014): 61-67.

27 Caldwell KL, Makhmudov A, Ely E, Jones RL, Wang RY. Iodine status of the U.S. population, National
Health and Nutrition Examination Survey, 2005-2006 and 2007-2008. Thyroid 21 (2011): 419–427.
28 Dunn, John T. "Iodine should be routinely added to complementary foods." The Journal of nutrition 133.9
(2003): 3008S-3010S.
29 Zava, Theodore T., and David T. Zava. "Assessment of Japanese iodine intake based on seaweed
consumption in Japan: A literature-based analysis." Thyroid research 4.1 (2011): 14.

30 Fuse, Yozen, et al. "Iodine status of pregnant and postpartum Japanese women: effect of iodine intake
on maternal and neonatal thyroid function in an iodine-sufficient area." The Journal of Clinical
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34 Diosady, L. L., et al. "Stability of iodine in iodized salt used for correction of iodine-deficiency disorders.
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35 BaJaJ, Jagminder K., Poonam Salwan, and Shalini Salwan. "Various possible toxicants involved in
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36 Veltri, Flora, et al. "Prevalence of thyroid autoimmunity and dysfunction in women with iron deficiency
during early pregnancy: is it altered?." European Journal of Endocrinology 175.3 (2016): 191-199.
37 Mahmoodianfard, Salma, et al. "Effects of zinc and selenium supplementation on thyroid function in
overweight and obese hypothyroid female patients: a randomized double-blind controlled trial." Journal of
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38 Negro, Roberto, et al. "The influence of selenium supplementation on postpartum thyroid status in
pregnant women with thyroid peroxidase autoantibodies." The Journal of Clinical Endocrinology &
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39 "Wang, Jiying, et al. "Meta-analysis of the association between vitamin D and autoimmune thyroid
disease." Nutrients 7.4 (2015): 2485-2498.

40 Lundin, Knut EA, and Cisca Wijmenga. "Coeliac disease and autoimmune disease [mdash] genetic
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41 Leung, Angela M., et al. "Exposure to thyroid-disrupting chemicals: a transatlantic call for action." (2016):
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42 Fong, Alex, et al. "Use of hemoglobin A1c as an early predictor of gestational diabetes mellitus."
American journal of obstetrics and gynecology 211.6 (2014): 641-e1.

43 Hughes, Ruth CE, et al. "An early pregnancy HbA1c≥ 5.9%(41 mmol/mol) is optimal for detecting
diabetes and identifies women at increased risk of adverse pregnancy outcomes." Diabetes Care 37.11
(2014): 2953-2959.
44 Ahmeda, Sheikh Salahuddin, and Tarafdar Runa Lailaa. "Hemoglobin A1c and Fructosamine in
Diabetes: Clinical Use and Limitations."

45 Shang, M., and L. Lin. "IADPSG criteria for diagnosing gestational diabetes mellitus and predicting
adverse pregnancy outcomes." Journal of Perinatology 34.2 (2014): 100-104.

46 Lamar, Michael E., et al. "Jelly beans as an alternative to a fifty-gram glucose beverage for gestational
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48 Kuwa, Katsuhiko, et al. "Relationships of glucose concentrations in capillary whole blood, venous whole
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49 Hoffman, R. M., et al. "Glucose clearance in grazing mares is affected by diet, pregnancy, and lactation."
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50 Wilkerson, Hugh LC, et al. "Diagnostic evaluation of oral glucose tolerance tests in nondiabetic subjects
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51 Tajima, Ryoko, et al. "Carbohydrate intake during early pregnancy is inversely associated with abnormal
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52 Agarwal, Mukesh M. "Gestational diabetes mellitus: Screening with fasting plasma glucose." World
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53 Agarwal, Mukesh M. "Gestational diabetes mellitus: Screening with fasting plasma glucose." World
Journal of Diabetes 7.14 (2016): 279.

54 Rudland, Victoria L., et al. "Gestational Diabetes: Seeing Both the Forest and the Trees." Current
Obstetrics and Gynecology Reports 1.4 (2012): 198-206.

55 Hernandez, Teri L., et al. "Patterns of glycemia in normal pregnancy." Diabetes Care 34.7 (2011): 1660-
1668.
56 Greenberg, James A, and Stacey J Bell. "Multivitamin supplementation during pregnancy: emphasis on
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57 Liu, Laura X., and Zolt Arany. "Maternal cardiac metabolism in pregnancy." Cardiovascular research
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58 Rizzo, Thomas A et al. "Prenatal and perinatal influences on long-term psychomotor development in
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59 Liu, Laura X., and Zolt Arany. "Maternal cardiac metabolism in pregnancy." Cardiovascular research
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60 Felig, Philip, and Vincent Lynch. "Starvation in human pregnancy: hypoglycemia, hypoinsulinemia, and
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61 Institute of Medicine (US). Panel on Macronutrients, and Institute of Medicine (US). Standing Committee
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carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Natl Academy Pr, 2005. pg 275-
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63 Institute of Medicine (US). Panel on Macronutrients, and Institute of Medicine (US). Standing Committee
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Chapter 10
1 Sultan, Charles, et al. "Environmental xenoestrogens, antiandrogens and disorders of male sexual
differentiation." Molecular and cellular endocrinology 178.1 (2001): 99-105.
2 Nagel, S. C., vom Saal, F. S., Thayer, K. A., Dhar, M. G., Boechler, M., & Welshons, W. V. (1997).
Relative binding affinity-serum modified access (RBA-SMA) assay predicts the relative in vivo bioactivity
of the xenoestrogens bisphenol A and octylphenol. Environmental health perspectives, 105(1), 70.
3 Kass, Laura, et al. "Perinatal exposure to xenoestrogens impairs mammary gland differentiation and
modifies milk composition in Wistar rats." Reproductive Toxicology 33.3 (2012): 390-400.
4 Nadal, Angel, et al. "The pancreatic β-cell as a target of estrogens and xenoestrogens: Implications for
blood glucose homeostasis and diabetes." Molecular and cellular endocrinology 304.1 (2009): 63-68.
5 Alonso-Magdalena, Paloma, et al. "Bisphenol A exposure during pregnancy disrupts glucose
homeostasis in mothers and adult male offspring." Environmental health perspectives 118.9 (2010): 1243.
6 Rochester, Johanna R. "Bisphenol A and human health: a review of the literature." Reproductive
toxicology 42 (2013): 132-155.

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Chapter 11
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4 Vianna, Priscila, et al. "Distress conditions during pregnancy may lead to pre-eclampsia by increasing
cortisol levels and altering lymphocyte sensitivity to glucocorticoids." Medical hypotheses 77.2 (2011):
188-191.
5 Shahhosseini, Zohreh, et al. "A Review of the Effects of Anxiety During Pregnancy on Children’s Health."
Materia socio-medica 27.3 (2015): 200.

6 Fowden AL, Forhead AJ, Coan PM, Burton GJ. The placenta and intrauterine programming. J
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8 Baibazarova, Eugenia, et al. "Influence of prenatal maternal stress, maternal plasma cortisol and cortisol
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9 Qiu, A., et al. "Maternal anxiety and infants' hippocampal development: timing matters." Translational
psychiatry 3.9 (2013): e306.


11 Urizar, Guido G., et al. "Impact of stress reduction instructions on stress and cortisol levels during
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12 Goodman, Janice H., et al. "CALM Pregnancy: results of a pilot study of mindfulness-based cognitive
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19 Leung, Brenda MY, and Bonnie J. Kaplan. "Perinatal depression: prevalence, risks, and the nutrition
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21 Ramakrishnan, Usha. "Fatty acid status and maternal mental health." Maternal & Child Nutrition 7.s2
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22 Beard, John L., et al. "Maternal iron deficiency anemia affects postpartum emotions and cognition." The

23 Lin, Pao-Yen, et al. "Polyunsaturated Fatty Acids in Perinatal Depression: A Systematic Review and
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24 Rios, Adiel C., et al. "Microbiota abnormalities and the therapeutic potential of probiotics in the treatment
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Chapter 12
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About the Author
Lily Nichols is a Registered Dietitian/Nutritionist, Certified Diabetes

Educator, researcher, and author with a passion for evidence-based prenatal
nutrition. Drawing from the current scientific literature and the wisdom of
traditional cultures, her work is known for being research-focused, thorough,
and sensible. Her bestselling book, Real Food for Gestational Diabetes (and online
course of the same name), presents a revolutionary nutrient-dense, lower carb
approach for managing gestational diabetes. Her work has not only helped
tens of thousands of women manage their gestational diabetes (most without
the need for blood sugar-lowering medication), but has also influenced
nutrition policies internationally. Lily’s clinical expertise and extensive
background in prenatal nutrition have made her a highly sought after
consultant and speaker in the field. When she’s not writing and researching,
you can find Lily hiking, gardening, cooking, and eating real food with her
husband and son.
To learn more, visit www.LilyNicholsRDN.com

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REAL fFOOD

Lily Nichols RDN, CDE

“Real Food for Pregnancy is replacing my Prenatal/Maternal Nutrition textbook.

As a dietitian specializing in pregnancy and gestational diabetes, I consider

“This amazing book is long overdue. As a midwife, I am relieved to finally

ISBN-13 (print): 978-0-9862950-4-1

Cover design and graphics: Lily Nichols

All rights reserved. No part of this publication may be reproduced or distributed in

Needless to say, I respectfully disagree with the conventional prenatal

Sadly, if you follow conventional prenatal nutrition advice, you’re

xx | Real Food for Pregnancy

I like to think of eating the apple by itself as eating “naked carbohydrates.”

This same approach works when planning meals as well.

The Plate Method

Meal breakdown (general guide):

● 2 cups+ vegetables (with

* Some women thrive on a lower-carbohydrate diet and do better with

Unlike most dietitians, I shy away from providing strict portion

Real Food Nutrition for Pregnancy | 25

SNACKS (per your hunger)

84 | Real Food for Pregnancy

SNACKS (per your hunger)

SNACKS (per your hunger)

86 | Real Food for Pregnancy

SNACKS (per your hunger)

SNACKS (per your hunger)

88 | Real Food for Pregnancy

SNACKS (per your hunger)

SNACKS (per your hunger)

90 | Real Food for Pregnancy

Real Food for Pregnancy

Real Food for Pregnancy

Real Food for Pregnancy

Real Food for Pregnancy

* Caffeinated drinks are best limited. Generally, it’s suggested

** Consult your healthcare provider about the use of red

Real Food for Pregnancy

SNACKS, DESSERTS, ETC.

1 tablespoon coconut oil or butter

1. In a large skillet, cook onions in coconut oil or butter until soft.

258 | Real Food for Pregnancy

¼ cup coconut oil or butter, melted

1. Melt coconut oil or butter in a small saucepan.

Recipe Appendix | 259

Two 3-4 oz fillets of wild Alaskan salmon, skin on

1. Coat salmon with spices and oil.

260 | Real Food for Pregnancy

2 lb wild Alaskan salmon, cooked (canned salmon works well)

NOTE: Though salmon is nutritionally an excellent choice, other types of

Recipe Appendix | 261

1 dried chipotle pepper, stem removed

1. Soak chipotle pepper in boiling water until softened, about 10

262 | Real Food for Pregnancy

Recipe Appendix | 263

2 to 3 pounds of bones, such as necks, backs, breastbones, wings,

1. Place all ingredients in a large stock pot, slow cooker, or pressure

264 | Real Food for Pregnancy

Recipe Appendix | 265

1 large onion, chopped

266 | Real Food for Pregnancy

Hearty, nourishing, and packed with nutrition. This meatloaf is a an excellent

1 small onion, finely diced

6 ounces tomato paste (1 small can)