We're sure you've heard that time-old saying about breakfast being the most important meal of the day, and this is even truer during pregnancy. If you don't normally eat breakfast, you should definitely start now you're eating for two. Eating a healthy breakfast gives you all the nutrients you need to get the day going, and during pregnancy, you're even more likely to need that energy boost.
It can also be a bit of a minefield, knowing what you can and can not eat during pregnancy. Here's some recipes that are safe to eat in any trimester, as well as a breakdown of what a healthy breakfast during pregnancy should be made up of:
Key in helping your body grow, repair and can even help you feel fuller for longer. Good sources of protein include:
• Seeds and nuts
Fruit or veg
These will contain fibre, vitamins and minerals and are great for adding to your breakfast or chucking them into a blender and whizzing into a smoothie. Sources include:
Carbs are essential to give us that energy which helps to fuel us through the day. Below are some good carb options to eat during pregnancy:
• Wholegrain bread
• Low sugar cereal that's high in fibre
Healthy pregnancy breakfast recipe ideas
To help get your day off to a good start, we've found these recipes and inspiration, full of vitamins and minerals and all that good stuff that you and your bump need...
18 healthy pregnancy breakfast recipe ideas
Start your day right and increase your fibre intake at breakfast with some tasty pancakes made with wholewheat flour. The blueberries add a vitamin C boost for a healthy immune system. You can also use half whole wheat and half all-purpose flour.
For a bit of a treat, also try these buttermilk pancakes with berry compote.
Toast oats, flaked almonds, sunflower seeds and quinoa seeds, mix with dried cranberries, brown sugar, melted butter, cinnamon and honey and squash together into a tray then harden in the fridge. It’s perfect for when you need a quick and easy breakfast or energy-boosting snack.
Mash up a ripe avocado onto some wholewheat toast for a vitamin E hit that will help keep skin healthy. Squeeze with lemon so it keeps its colour – and you get vitamin C to boot. It’s also rich in plenty of healthy, energy-boosting fats that pregnant women need. For a B-vitamin boost, spread the toast with Marmite, too.
Soak pieces of wholewheat bread in egg mixture and leave for 20 minutes until it’s totally absorbed, then either dry fry in a frying pan or bake in a 200C oven for 20 minutes or until the bread is golden. Serve with golden syrup and fresh fruit for a healthier take on regular fried French toast.
Mix some folate-rich asparagus in a hot pan to wilt, before adding in your egg and milk mixture. Potatoes, tomatoes and onion add to the flavours and textures of this brilliant breakfast frittata. Folic acid helps to prevent development problems in your baby, while eggs are rich in protein, to fill you up until lunch and keep energy levels steady. Read the full recipe here.
Chop up a mango, add a cup of plain low-fat yogurt, one tablespoon of wheatgerm and two tablespoons of orange juice and blitz in a blender. The mango contains enzymes which aid digestion, while the yogurt provides calcium to help your baby’s bones grow strong. And wheatgerm helps increase stamina and builds muscle for energy.
If you’re suffering with morning sickness, add a few slices of fresh, peeled ginger. It’s been used for centuries to aid digestive problems and nausea.
Read more smoothie recipes to boost energy, aid digestion and nourish your bump.
If you want something lighter than porridge, try bircher muesli. Simply soak whole rolled oats overnight in either milk, unsweetened apple juice or, if you want to go dairy-free, soya or almond milk. In the morning, grate a raw apple into it, stir in some natural yogurt and top with fresh berries.
The energy in the oats will be released slowly so you won’t get any highs and lows mid-morning, meaning you’ll be less tempted to reach for the office biscuit tin.
You could also add some chia seeds - they are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fibre, iron, and calcium.
For a wake-up kick, slowly cook drained tinned tomatoes, garlic and chilli until it’s thickened. Add in chunks of wholemeal bread so that they start soaking up the tomato juice. Crack a couple of eggs on top and sprinkle with pieces of feta cheese. Place the pan under the grill until the eggs are cooked through. Tomatoes are rich in vitamin C, which is needed to absorb iron and vital for helping your baby grow.
If you fancy a change from peanut butter, try another type of nut butter – you can get almond and cashew nut butters. They’re high in protein to keep you fuller for longer, are energy-boosting, and rich in nutrients such as vitamin E. Choose a wholemeal toast for long-lasting energy.
Ok, so fish for breakfast may be one of your stranger cravings, but sardines are rich in omega-3 fatty acids which help with your baby’s brain development. Gently heat up some tinned fillets in the oven until warmed through, place on toasted ciabatta and sprinkle with fresh chilli and parsley and a drizzle of olive oil.
With the cheese melting into the holes in the crumpet and the natural sweetness of the strawberry jam, this is like a healthier version of strawberries and cream.
Boost the fibre content of these berry muffins by swapping 100g of the plain flour for a wholemeal variety, and it will fill you up and keep you going all day.
Yes, it’s tempting to open up a tin of Heinz, but you can also make your own healthy beans, without all the added sugar and salt. Simply cook some dried cannellini or haricot beans with tinned tomatoes, garlic and cider vinegar. A great source of fibre to keep your digestion healthy in pregnancy.
Fry some mushrooms, onions, peppers and peas then stir in eggs until they’re scrambled for an egg breakfast with an extra vitamin hit. Serve it in a wholemeal pitta bread for added energy.
This gluten-free grain is perfect if you’re intolerant to wheat. It has a low glycaemic index so releases energy slowly so you can keep going through the morning. Make your own by mixing buckwheat groats with porridge oats, seeds and nuts, plus a little honey and oil. Put in a baking tray and pop into a low oven, stirring often. Add dried fruit once baked.
Make this classic breakfast dish with smoked haddock and curry spice. Use brown rice as it’s rich in B-vitamins, which your body needs to get energy from food. You can even up the spice if you’re looking to try to kick off labour as your near your due date.
Take a tall glass and layer spoonfuls of Greek yogurt with fruit compote. Try making your own apple and pear compote by stewing the chopped fruit and adding some honey for sweetness. The fruit provides a fibre-hit to prevent constipation, while the yogurt is rich in protein to fill you up and help your baby develop.
If you’re craving a flavour hit but are trying to cut back on the bacon, go for grilled halloumi cheese in a wholewheat wrap, with chopped tomatoes.