Nutrient-Filled Summer Treats for Pregnancy

Paula James-Martinez

Nutrient-Filled Summer Treats for Pregnancy

Many of us look forward to summer when the sun is shining and the days are longer. However, as generations of pregnant women can attest, the heat combined with the effort of carrying and growing a human can feel a little overwhelming. This is why we have put together a list of a few of our favorite recipes that feel like a refreshing indulgence but are also filled with nutrients to support you and your growing baby. Because we all deserve a little extra TLC on sticky summer days.

1. Protein Packed Berry Chia Pudding


  • 1 cup almond milk (or your preferred milk)

  • 1/4 cup chia seeds

  • 1 tbsp honey or maple syrup

  • 1 tsp vanilla extract

  • Needed Prenatal Collagen Protein

  • 1 cup mixed berries (strawberries, blueberries, raspberries)

  • 2 tbsp chopped nuts (optional)


  1. In a bowl, combine almond milk, chia seeds, honey, and vanilla extract and collagen. Mix well.

  2. Let the mixture sit for about 10 minutes, then stir again to prevent clumping.

  3. Cover and refrigerate for at least 4 hours or overnight until it thickens into a pudding-like consistency.

  4. Before serving, top with mixed berries and chopped nuts for an extra crunch.

Nutritional Support:

Chia seeds are packed with omega-3 fatty acids, which are essential for your baby’s brain development. Berries are rich in antioxidants and vitamin C, promoting a healthy immune system. While Needed Collagen helps support your high protein needs in pregnancy.

2. Superpowered Mango Spinach Smoothie


  • 1 cup fresh spinach

  • Needed Prenatal Powder

  • 1 ripe mango, peeled and chopped

  • 1 banana

  • 1/2 cup Greek yogurt

  • 1/2 cup orange juice

  • 1 tbsp flaxseeds (optional)


  1. Add all the ingredients into a blender.

  2. Blend until smooth and creamy.

  3. Pour into a glass and enjoy immediately.

Nutritional Support:

This smoothie is a powerhouse of vitamins A and C from mangoes and spinach, which are crucial for your baby’s skin and eye development. Greek yogurt provides a good dose of calcium and protein. While our Prenatal Powder is optimized to support your body's needs in an easy to mix formulation.

3. Watermelon Feta Salad


  • 3 cups cubed watermelon

  • 1/2 cup crumbled feta cheese

  • 1/4 cup fresh mint leaves, chopped

  • 2 tbsp balsamic glaze

  • Salt and pepper to taste


  1. In a large bowl, combine watermelon cubes and crumbled feta cheese.

  2. Add chopped mint leaves and gently toss to combine.

  3. Drizzle with balsamic glaze and season with salt and pepper.

  4. Serve immediately or chill in the refrigerator for a refreshing treat.

Nutritional Support:

Watermelon is hydrating and provides vitamins A and C, while feta cheese offers calcium and protein, essential for both mom and baby.

4. Avocado and Tomato Toast


  • 1 ripe avocado

  • 1 cup cherry tomatoes, halved

  • 2 slices whole grain bread

  • 1 tbsp olive oil

  • Salt, pepper, and lemon juice to taste

  • Fresh basil leaves (optional)


  1. Toast the whole grain bread until golden and crisp.

  2. Mash the avocado in a bowl and season with salt, pepper, and a splash of lemon juice.

  3. Spread the mashed avocado evenly over the toasted bread.

  4. Top with halved cherry tomatoes and drizzle with olive oil.

  5. Garnish with fresh basil leaves if desired.

Nutritional Support:

Avocados are rich in healthy fats and folate, crucial for fetal development. Whole grain bread provides fiber, aiding in digestion and maintaining energy levels.

5. Peach and Cottage Cheese Parfait


  • 1 cup cottage cheese

  • 2 ripe peaches, sliced

  • 1 tbsp honey

  • 1/4 cup granola

  • 1 tbsp chia seeds (optional)


  1. In a glass or bowl, layer half of the cottage cheese.

  2. Add a layer of sliced peaches and drizzle with honey.

  3. Repeat with the remaining cottage cheese and peaches.

  4. Top with granola and chia seeds for a delightful crunch.

  5. Serve immediately or refrigerate for up to an hour.

Nutritional Support:

Cottage cheese is an excellent source of protein and calcium, while peaches offer vitamins A and C. Granola adds fiber and a satisfying texture.

Enjoy these delicious, nutrient-filled summer treats, and stay as cool as you can!

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Paula James-Martinez, Filmmaker and Editorial Director

Paula James Martinez is a writer, filmmaker, and women's health advocate. She is the director and producer of the documentary Born Free, which investigates the truth about birth and maternal health America. Sits on the boards of non-profit organization "The Mother Lovers" and "4Kira4Moms" to raise awareness of the US maternal health crisis, and co-hosts the parenting podcast "Scruunchy."