What I Eat in a Day at 22 Weeks Pregnant (Real Meals, Real Nourishment)

I’m 22 weeks pregnant, and this is what I eat in a day. Not just for pregnancy nourishment, but to stay energized, satisfied, and never constipated. If anything, the complete opposite, which has been amazing.

This is how I eat almost every single day with some small variations. The foundation stays the same.

Before we jump in, I want to acknowledge that I work from home, so I do have flexibility to prep each meal. But I still meal prep twice a week to have enough food ready to go. Building each meal from there is super quick and easy. When I worked my 9-to-5, I still brought my lunch every single day. This is doable. It just takes preparation and being willing to put yourself on your to-do list.

My Morning Routine

I wake up around 6:00 a.m. I read a couple pages of my book. I take my time easing into my day. My mornings are slower than they used to be before pregnancy.

I put on my workout clothes so I can work out after breakfast. And I end up eating breakfast around 8:00 to 8:30 a.m.

We never order takeout. Not because we’re strict, but because eating at home is honestly more delicious, more nourishing, and you know exactly what you’re putting into your body. Now that I’m pregnant, I really am conscious about every single meal.

Breakfast: Protein, Fats, and Fiber

My breakfast looks the same almost every single day with small variations.

Two eggs every morning. Not just for protein, but mostly for healthy fats and choline. What changes are the sides.

Right now I’m in a patcha quesadilla phase. The tortillas are made with just two ingredients: buckwheat and sea salt. Buckwheat is actually a seed grain that’s rich in fiber and minerals and much lower on the glycemic scale. It digests more slowly, supports steadier blood sugar, and helps prevent big spikes, which is especially important during pregnancy.

I always add a protein source beyond eggs. Two eggs only give around 12 grams of protein. I aim for 40 to 45g of total protein per meal, even before pregnancy. But now protein is literally the building block of my baby. Amino acids are what we’re building this little human with. So this matters now more than ever.

I also add my Mediterranean veggie mix from meal prep, some guacamole, salsa, and lime.

This kind of breakfast keeps me full for 5+ hours, supports digestion, and sets me up for stable energy all day. Not to mention it’s super rich in fiber.

Why This Didn’t Happen Overnight

Learning how to eat this way, tuning into hunger cues, building balanced meals, meal prepping in a simple way, is something I worked on long before pregnancy. I believe this is actually why pregnancy has felt so supportive on my body. I already knew what worked, what didn’t, and how to nourish myself without extremes.

This is exactly what I help women do inside my 12-Week Coaching Program. We focus on building a way of eating and living that supports your metabolism, your hormones, digestion, and your body goals. Not just now, but long term.

Supplements (All Discussed With My Doctor)

I don’t take anything random. What I take reflects how I feel and what shows up in my blood work. All my supplements have their own purpose.

Morning supplements (taken before breakfast):

Thyroid medication (my health story started with thyroid issues in my late 20s)
Vitamin C, B vitamins, and iron (taken about an hour after thyroid medication)

After breakfast:

Full Well prenatal. I love this one because I have the MTHFR gene and it uses methylated folate instead of synthetic folic acid. About 40 to 50% of the population has this gene and many don’t realize folic acid may not be ideal for them. Always talk to your doctor and advocate for testing.
Extra choline. Choline is essential for fetal brain and nervous system development. It plays a big role in memory and cognition. Research shows getting enough choline during pregnancy is linked to better cognitive outcomes in children. Most prenatals don’t provide enough, and you’d have to eat more than four eggs daily to hit the recommended amount.

Movement

After breakfast, I do my strength training workout or some prenatal yoga depending on the day. Then I go on a long walk for fresh air and sunlight.

I walk on my desk treadmill all afternoon while working, getting around 8,000 to 10,000 steps a day.

Hydration and Bone Broth

I drink a lot of water and tea throughout the day. I was never a tea drinker, but tea really helped during my first trimester with nausea and I stuck with it.

I have about two to three cups of tea daily and one cup of bone broth. Sometimes with breakfast, sometimes between meals. It’s rich in collagen, glycine, and minerals that support digestion, joints, skin, and connective tissue for both me and my baby.

After breakfast I have nettle tea mixed with myo-inositol (supports insulin sensitivity and blood sugar balance) and 5g of creatine (supports muscle, cellular energy, brain health, and recovery).

Lunch: The Masterpiece Salad

I usually don’t get hungry until 1 or 2 p.m. Lunch is almost always a salad, but not your regular boring salad. My salads are masterpieces, if I may say so myself.

How I build it:

Base: One to two cups of spring mix
Protein: 7 oz of ancestral ground chicken (roughly 40g of protein)
Fiber: Cucumber, celery, carrots, artichoke hearts, hearts of palm (always chopped and ready in my fridge)
Extras: Goat cheese, leftover sweet potatoes from meal prep
Dressing: Lime, mustard, coconut aminos, nutritional yeast, sea salt, and apple cider vinegar

This salad has the most rich, unreal, delicious flavor. On my most active days, I add some Siete chips. I know my body responds well to carbs when I’m active. When protein and fiber are prioritized, there’s really no issue with a few simple carbs when your body is metabolically healthy.

With lunch I take:

Electrolytes (Absorption Company or Element)
The rest of my prenatals
Magnesium L-Threonate (crosses the blood-brain barrier and supports sleep quality, nervous system regulation, stress resilience, and cognitive health)
One to two squares of low-mercury tested chocolate as a treat

A Note on Constipation During Pregnancy

Because my meals are nutrient-dense, high in protein, fiber, and water, I do not snack between meals. And I have not been constipated during pregnancy at all. Quite the opposite.

Being constipated is very common during pregnancy, but it’s not normal. Normal is going to the bathroom easily every morning, every day, pregnant or not.

If constipation is showing up, it’s usually related to low fiber, dehydration, and lack of movement. Try to aim for at least one to two cups of fiber-rich veggies per meal. Stay active during the day. Drink enough water along with minerals and electrolytes.

Fiber supports digestion, feeds beneficial gut bacteria, and helps bind and eliminate toxins. Research shows that dietary fiber can help reduce exposure to things like heavy metals and environmental toxins by supporting regular elimination.

Dinner: Simple and Nourishing

Dinner was super simple today. We cooked two pounds of ground venison plus one ancestral ground venison blend and some broccoli. We cooked enough protein and veggies to have leftovers for a couple days. This is how you help yourself and your family with easy meal prep.

I added leftover acorn squash, tomato sauce, and of course, goat cheese. Anytime I can add goat cheese to a meal, I will.

I eat plenty of dairy every day, either in yogurt, cottage cheese, or goat cheese. High quality dairy is rich in calcium, which is essential during pregnancy. If your intake is low, the body will pull calcium from your bones. You do not want to lose calcium.

Dessert and Evening Wind-Down

We finish with homemade vanilla chocolate protein ice cream. I make it with just three ingredients: almond milk, banana, and a blend of chocolate and vanilla protein powder. It’s healthy, delicious, and extra protein.

Tonight I paired it with my homemade chocolate chip cookies. They’re gluten-free and made with very clean ingredients.

Evening supplements:

Chamomile tea for relaxation
Myo-inositol for blood sugar balance and digestion
Magnesium glycinate for relaxation, sleep, and nervous system health
Fish oil (supports fetal brain and eye development, reduces inflammation)
CoQ10 (supports mitochondrial energy, cellular health, and fertility)

Our evenings are very calm. Lights dim around sunset. All screens off around 8:00 p.m. Light stretching, reading, and all lights off at 9:00 p.m.

The Foundation Matters

That’s a full day of eating while pregnant in my second trimester. Focus on nourishment, digestion, and steady energy. How you start your day, especially breakfast, truly sets the tone for everything else.

This way of eating didn’t start when I got pregnant. It started years before, through building habits that actually supported my body. And that’s exactly what I help women do inside my 12-Week Coaching Program, whether you’re pregnant or working toward your health and body goals.

For more support, book your FREE call HERE.