Pilates is one of my top choices when it comes to strength training. I studied to be a Pialtes instructor in my early 20s, and I’ve never stopped using it as a tool to build strength and supplement my running and other workouts. Pilates is also one of the best forms of exercise for prenatal and postpartum mamas! It is low impact, focuses on building your core and breath work, while also building strength in the hips and glutes. I have created many Pilates workout routines for both postpartum and prenatal mamas using the exact exercises I’ve used to help me stay strong during pregnancy, and heal quickly after birth.

Prenatal Pilates is an amazing way to prep your body for birth, keep up your strength and help you maintain a healthy weight through all trimesters. I have a basic Prenatal Pilates workout you can use no matter what trimester you are in, to get you started on your Pilates journey. I also have a great round up of Prenatal workouts on YouTube that will help you get started with Pilates and your workout program.

The Basics of Prenatal Pilates

Prenatal Pilates focuses on core strength, flexibility, and conditioning the whole body. It includes modified exercises to cater to pregnancy, ensuring safety and comfort. Starting any new exercise during pregnancy requires consulting a healthcare provider.

Core Benefits of Prenatal Pilates

Prenatal Pilates has become my go-to for a healthier pregnancy journey. I found it does wonders not just for me but for many moms-to-be. So, let’s dive into why this form of exercise stands out, especially during these special nine months.

Benefits of Prenatal Pilates:

Here are some benefits of Pilates for prenatal core strength:

  1. Improved Posture:
    • Pilates emphasizes proper alignment and body awareness. Engaging in Pilates exercises can help pregnant women maintain good posture, reducing the strain on the spine and alleviating discomfort associated with changes in body shape.
  2. Core Stability:
    • The core muscles, including the deep abdominal muscles and the muscles around the pelvis, are targeted in Pilates. Strengthening these muscles helps provide stability to the spine and pelvis, which is particularly important as the body undergoes changes during pregnancy.
  3. Reduced Lower Back Pain:
    • Pregnancy often leads to increased strain on the lower back. Pilates exercises can help alleviate lower back pain by strengthening the core muscles, providing better support to the spine, and improving overall spinal stability.
  4. Pelvic Floor Support:
    • Pilates incorporates exercises that engage and strengthen the pelvic floor muscles. This can be beneficial for preventing issues like incontinence and supporting the pelvic region during pregnancy and childbirth.
  5. Safe Abdominal Workouts:
    • Pilates offers a variety of exercises that target the abdominal muscles without putting excessive strain on the rectus abdominis (six-pack) muscles, which can separate during pregnancy (diastasis recti). Pilates focuses on strengthening the transverse abdominis, the deepest layer of abdominal muscles, which can help prevent or minimize diastasis recti.
  6. Enhanced Body Awareness:
    • Pilates encourages mindfulness and body awareness. Practicing these exercises can help pregnant women develop a better connection with their changing bodies, improving balance and coordination.
  7. Adaptability to Different Trimesters:
    • Pilates workouts can be modified to suit different stages of pregnancy. Certified prenatal Pilates instructors can provide modifications that ensure safety and effectiveness throughout each trimester.
  8. Breathing Techniques:
    • Pilates emphasizes controlled breathing techniques that can be beneficial during labor. Learning how to engage the diaphragm and use the breath effectively can assist in managing stress and maintaining focus during childbirth.
  9. Whole Body Strength:
    • While Pilates has a focus on the core, it also engages and strengthens other muscle groups, promoting overall body strength and flexibility. This can contribute to a sense of well-being during pregnancy.
  10. Preparation for Labor and Postpartum Recovery:
    • Pilates can help pregnant women build strength and endurance, which may contribute to an easier labor and facilitate postpartum recovery.

Above all, these benefits don’t just make pregnancy more comfortable; they pave the way for a potentially smoother labor. By keeping the body active and prepared, Prenatal Pilates primes mothers for the physical demands of childbirth. I couldn’t imagine my pregnancy without it, and I strongly encourage other expectant moms to give it a try. With each gentle stretch and core engagement, we’re not just taking care of ourselves but our babies too.

Free 7-DAY Prenatal Workout Challenge

Safety Guidelines

Starting prenatal Pilates turns exciting, but safety always comes first. You must get a clear green light from your doctor or midwife before diving in. This step is non-negotiable. Once you have that, look for a certified prenatal Pilates instructor. Someone trained specifically for pregnancy knows the dos and don’ts, setting you up for a safe journey.

Moderation holds the key. Overdoing it could harm you and the baby, so always listen to your body. If something feels off, stop immediately. Certain positions, especially those on your back, might need avoiding as your pregnancy progresses. Your instructor can guide you on this, ensuring your Pilates experience supports you and your baby every step of the way.

Getting Started with Prenatal Pilates

Finding someone to guide you through your Prenatal Pilates workout is really important. I have the basic Pilates moves listed below, and these are really simple to start incorporating into any workout routine you might already be doing. Start by doing 10 reps of each move, 3 times before you do any workout. This will prep your body, strengthen your core and keep your pelvic floor safe as you go to workout.

Basic Prenatal Pilates Workout Routine Warmup:

Prenatal Pilates can be a safe and effective way for expectant mothers to maintain strength, flexibility, and overall well-being during pregnancy. Pilates is a wonderful warm up to any prenatal workout routine you might already be doing. You can build habits, protect your core and pelvic floor, as well as keep yourself injury-free through all trimesters by using these moves to warm up with. However, it’s crucial to consult with your healthcare provider before starting any new exercise routine during pregnancy to ensure it is suitable for your individual situation. Assuming you have received approval from your healthcare provider, here’s a general prenatal Pilates routine that you can consider. Make sure to listen to your body and modify exercises as needed:


  1. March in Place: 2 minutes
    • Gently lift your knees one at a time, engaging your core muscles.
  2. Shoulder Rolls and Arm Circles: 2 minutes
    • Stand tall and roll your shoulders backward and forward. Perform gentle arm circles to warm up the upper body.

Prenatal Pilates Routine: Perform each exercise with controlled movements and focus on your breath.

Pelvic Tilts (first and second trimester only):

Stand with your feet hip-width apart, hands on your hips. Inhale to tilt your pelvis forward, arching your lower back. Exhale to tilt your pelvis backward, rounding your lower back. Repeat for 1-2 minutes.


Standing Leg Lifts:

Hold onto a sturdy surface for balance. Lift one leg to the side, keeping it straight. Lower it back down and repeat on the other side. Perform 10-15 reps on each leg.


Cat-Cow Stretch:

Come down onto your hands and knees. Inhale to arch your back (cow position), and exhale to round your back (cat position). Repeat for 2-3 minutes.

Pilates Squats:

Stand with feet wider than hip-width apart, toes turned slightly outward. Inhale to lower into a squat, keeping your back straight. Exhale to return to the starting position. Perform 15-20 squats.

Side-Lying Leg Lifts:

Lie on your side, supporting your head with your hand. Lift your top leg while keeping your pelvis stable. Lower it back down and repeat. Perform 12-15 reps on each side.

Seated Spine Stretch:

Sit with your legs extended in front of you. Inhale to lengthen your spine, and exhale to hinge forward from your hips. Hold for a few breaths, then sit back up. Repeat for 2-3 minutes.

Pelvic Floor Exercises:

Perform Kegel exercises to strengthen the pelvic floor muscles. Inhale to relax, and exhale to engage the pelvic floor muscles. Hold for a few seconds, then release. Repeat 10-15 times.

Modified Plank:

Come down onto your hands and knees. Extend one leg back at a time to come into a modified plank position. Hold for 20-30 seconds, keeping your core engaged.

Cool Down:

Child’s Pose:

Kneel on the mat, sit back on your heels, and reach your arms forward. Hold for 2-3 minutes to stretch your back and shoulders.

Seated Side Stretch:

Sit with your legs crossed. Inhale to lengthen your spine, and exhale to reach one arm overhead, stretching to the side. Hold for 20-30 seconds on each side.

Always prioritize your safety and comfort during prenatal exercise. If you experience any pain, dizziness, or discomfort, stop the exercise and consult with your healthcare provider. Consider taking a prenatal Pilates class or working with a certified prenatal fitness instructor to ensure you’re performing exercises correctly and safely.

Best Prenatal Pilates Workouts On YouTube: 

Once you’ve started developing your consistent Pilates warm up for your workouts, you will want to start adding full Pilates workouts into your routine. There are some great, free, Prenatal Pilates Workouts on YouTube that I loved, and you will love too!

Pregnancy Pilates For A Sculpted Body (15-Min Prenatal Pilates Workout)

Pregnancy Pilates For A Fit & Toned Pregnancy (20-Min Prenatal Pilates Class)

Full Body Pregnancy Pilates Workout + Stretches | Prenatal Pilates | 1st, 2nd, 3rd Trimester

BEST Pregnancy PELVIC FLOOR Workout | Prenatal Pelvic Floor Strength Exercises

20 MIN PRENATAL PILATES 🤰Gentle Full Body Workout / 1st, 2nd & 3rd trimester save for fit pregnancy

Continuing Your Pilates Journey Post-Pregnancy

After the baby arrives, the Pilates journey doesn’t have to end. Bringing a new child into this world changes everything, including your body. Pilates can shift again to meet your postpartum needs. It’s not just about bouncing back; it’s about rebuilding strength and confidence in your body’s new normal. This transition period lets you focus on recovery, with exercises specifically tailored for postnatal rehabilitation.

Finding time for Pilates might seem challenging with a newborn. Yet, integrating short sessions into your daily routine can make a significant difference. You could practice pelvic floor exercises while feeding your baby or do gentle stretches during nap times. This flexible approach ensures Pilates remains a supportive part of your life, offering stability and strength during the whirlwind months following birth.

Remember, consistency is key. Even a few minutes a day can contribute to your overall recovery and well-being. Pilates offers a gentle, supportive path back to fitness, making it an ideal choice for new mothers looking to regain their strength and stamina.

The Best Second Trimester Cardio Workout

First-Trimester Glutes Workout – Keep The Booty!

After 4 pregnancies, I know that sometimes you just need a great workout you can find on YouTube when you finally feel ready. Sometimes, you don’t need a full program to follow, or a pdf printout, but a quick video you can follow along to and get a great sweat!

I have a free, 7-day workout challenge, that is simple and a great addition to these workout videos!

The prenatal workout videos on YouTube are fun, challenging, and made to make you sweat. These are not necessarily beginner workouts because you can always slow down or modify the workouts to where you are at in your pregnancy. If you are feeling heavier, you can do less impact even if the video calls for jumping jacks. Most of the videos are low-impact and perfect for all trimesters!

Remember, if you weren’t working out during pregnancy at all, then starting during pregnancy is possible but harder because you have to be more careful. If you were in really good shape and doing crossfit workouts before you got pregnant, you can absolutely keep up with those workouts as long as your doctor approves!

Important information on working out during pregnancy:

What Are The Benefits Of Exercising During Pregnancy?

Physical activity during pregnancy can help reduce swelling, back pain, help you sleep better, and lower the risk of gestational diabetes (Mayo Clinic). There’s also some research that indicates that an active pregnancy provides a boost to baby’s brain and heart health as well (What To Expect).

What Are Safe Pregnancy Exercises?

The American College of Obstetricians and Gynecologists (ACOG) says most pregnant women can continue regular exercise during pregnancy. In fact, there are many benefits to physical activity during pregnancy, including reduced aches and pains, better sleep quality and reduced risk of complications like gestational diabetes. Most physical activities you were doing pre-pregnancy are safe to continue into your pregnancy. Some examples of safe pregnancy exercises include:
1) Strength training and weight training
2) Walking and running
3) Prenatal yoga and pilates
4) Stationary bike or cycling
5) Swimming and water aerobics
Of course, every body (and every pregnancy) is different. Before you begin an exercise routine, you should consult your doctor, midwife or health care professional.

Are There Any Exercises I Should Avoid During Pregnancy?

You generally want to avoid lying on your stomach and belly-down postures, upward facing dog, deep back bends and abdominal overextension, crunches and abdominal twisting, and any exercise that causes coning or doming in your midsection. You should also avoid getting ‘breathless’ during pregnancy workouts. It’s ok to raise your heart rate, but remember the ‘talk test.’ You should be able to comfortably hold a conversation with a friend while exercising during pregnancy.

Full Body Pregnancy Workout | Low Impact | NO TALKING (1st trimester, 2nd trimester, 3rd trimester)

15 Minute Pregnancy Workout (Second Trimester + Third Trimester)

Pregnancy Cardio Workout (NO SQUATS, NO LUNGES) 20 Min Pregnancy Walking Workout!

 Pregnancy Workout Challenge // Full Body HIIT Prenatal Workout!

Pregnancy Exercises For A Fit Pregnant Body (30 Min Full Body Pregnancy Workout)

Pregnancy Cardio Workout | Day 1 Pregnancy Workout Challenge (Pregnancy Exercises)

Pregnancy Pilates For A Fit & Toned Pregnancy (20-Min Prenatal Pilates Class)



I love a good, high-protein lunch during pregnancy. Protein is so important during pregnancy, and it is really helpful if you struggle with feeling hungry all the time!

Protein is really important during pregnancy for many reasons:

Protein plays a crucial role in the growth and development of both the mother and the developing fetus. Here are some key reasons why protein is important during pregnancy:

  1. Fetal Development: Proteins are the building blocks of cells, tissues, and organs. During pregnancy, a significant amount of cell and tissue growth occurs as the fetus develops. Proteins are necessary for the formation of the baby’s organs, muscles, and other structures.
  2. Placenta Development: The placenta, which is vital for nutrient and oxygen exchange between the mother and the fetus, also requires protein for its development. Adequate protein intake supports the proper formation and function of the placenta.
  3. Blood Volume Increase: During pregnancy, blood volume increases to supply oxygen and nutrients to the developing fetus. Proteins are essential for the production of hemoglobin, the protein in red blood cells that carries oxygen to tissues.
  4. Maternal Tissue Development: The mother’s body undergoes significant changes during pregnancy. Protein is necessary for the development of maternal tissues, including the uterus and breasts, which are important for supporting the growing fetus and preparing for breastfeeding.
  5. Immune System Support: Protein is essential for maintaining a healthy immune system. During pregnancy, the immune system undergoes adaptations to prevent the rejection of the developing fetus. Adequate protein intake helps support these immune system changes.
  6. Prevention of Malnutrition: Insufficient protein intake during pregnancy can lead to malnutrition, which may have adverse effects on both the mother and the baby. Protein deficiency can contribute to low birth weight, preterm birth, and other complications.
  7. Muscle and Tissue Repair: Pregnancy can place additional stress on the mother’s body. Proteins are essential for the repair and maintenance of muscles and tissues, helping the mother cope with the physical changes and demands of pregnancy.

It’s important for pregnant women to ensure they get a well-balanced diet that includes an adequate amount of protein from various sources, such as lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. However, it’s always advisable for pregnant women to consult with healthcare professionals to determine their specific nutritional needs based on individual health conditions and circumstances.

15 High-Protein Lunch Ideas For Pregnancy: 

Low-Carb Mexican Meal Prep 

Keto Fish Tacos with Bang Bang Sauce

Healthy Chicken Cobb Salad Recipe


Protein shakes are an amazing source of protein and additional nutrients for new moms. I’ve been using protein powder (mostly plant-based protein powder) for many years to help me with my weight management and nutritional intake during pregnancy and postpartum. I’ve found protein shakes to be super helpful when trying to eat healthily, get enough protein and maintain my milk supply while losing the baby weight.

While I was pregnant with my 4th baby, during the pandemic, I was so thankful for this protein powder because it gave me something delicious to look forward to, helped me not gain so much quarantine weight, and actually burn fat later on in my pregnancy. I always really struggle with protein intake and eating anything but chips and bread for about 18 weeks. This is HIGHLY abnormal for me, and combine that with a lot of sleeping and exhaustion, and I find myself always gaining a lot of weight in the beginning. Because I’ve been using protein powders for many years, and even created my own protein powder for pregnant women and postpartum mamas, I wanted to make a full list of the top lactation protein powders I’ve used after breastfeeding 4 babies.

Why is protein so important for postpartum and lactation?

Protein is an essential nutrient for breastfeeding and lactation. A low-protein diet has been associated with low milk production, and protein is essential for postpartum repair and recovery. Protein supplements are a great way to get in that extra protein that is so important as a new mom. A clean protein powder is really important, so all the protein powders on my list offer clean, organic ingredients to ensure you get the best products. Also, most of the protein powders are plant-based proteins because the plant-based, vegan protein powders tend to offer a lot more nutrients in the formula. Whey and Casein protein powders tend to have limited formulas with just the protein blend. Also, many new babies have sensitive, gassy tummies, and don’t do well when mom is consuming dairy.

How to use protein shakes for milk supply:

The best way to use a protein shake if you are worried about your milk supply, or hoping to maintain your milk supply is to create a meal replacement shake. Many times I would just blend Bump Dust with almond milk and ice for a quick shake, but when you combine your protein powder with other ingredients like healthy fats and fruits and veggies, you can get an amazing meal that is like magic for your milk supply. In my experience, I used my protein shakes as my first meal of the day to ensure I got my nutrients and lactation-boosting herbs in. I was able to establish a healthy milk supply right away with my 4th baby, and I completely attribute that to being able to have my Milk Dust with me in the hospital. You can also ensure you have the proper nutrition before baby arrives,so your milk supply will be completely supported and you will have a habit of eating for milk supply! I have a great, breastfeeding nutrition program I developed for Milk Dust, which you can start now, so you can have the tools when baby arrives!

#1 The best lactation protein powder: Milk Dust Protein

best lactation protein powders 2022

Yes, I’m probably completely biased, but I honestly created this protein powder BECAUSE there isn’t, and wasn’t anything on the market like it. I’ve had it reviewed by medical professionals, and it is a patent-pending formula for a reason. There is no other protein powder with the quality of natural ingredients in a formula that actually increases milk supply, while also helping with weight loss. Milk Dust is a plant-based protein powder manufactured here in the US. It is comprised of a very specific formula that focuses on first nourishing postpartum mamas to help combat postnatal depletion, while also balancing blood sugar and reducing sugar cravings. Milk Dust has no artificial sweeteners, and offers a complete profile of essential amino acids as well as 16 grams of protein per scoop.

Here is a bullet list of points:

  • Vegan
  • Gluten-free, Kosher, Dairy-free
  • Science-backed lactation blend
  • Science-backed propietary blood sugar blend to reduce sugar cravings
  • Superfoods like chlorella and spirulina, spinach, blueberries and raspberries
  • Hand-picked, lactation protien blend with Pea protein, brown rice protein, chia seed, pumpkin seed and flax seed
  • 100 calories per serving
  • 16 grams of protein per serving
  • 59.99 for 22 servings

Milk Dust also tastes deicious, and it comes in Sweet Vanilla or Fudge Brownie. Bump Dust is the prenatal protein powder that is now formulated to replace your prenata vitamin (with doctor’s approval!). I obviously think it is the best protein powder, BUT keep in mind I was a mother of 3 by the time I created it because there was nothing that had everything I wanted for myself, and to help the mamas who were struggling to lose weight and keep their milk.

#2 Majka Lactation Powder:

love majka lactation protein

Majka lactation powder has a similar concept to Milk Dust, being plant-based and nourishing. Majka offers a very different lactation blend that consists of more herbs and spices. They steer clear of Fenugreek (Milk Dust has two formulas, one with Fenugreek and one without), despite some of the amazing results it has for most mothers. Majka also offers extremely high-quality ingredients that are organic, gluten-free, dairy-free and vegan. Majka offers many essential nutrients in their protein, with the focus being more on a nutritional shake, rather than a lactation supplement. It does have a great blend of probiotics and digestive enzymes, if that is something you are looking for. I used Majka many times, and I found that their shakes didn’t drastically increase my supply, but they did taste great and make me feel fully nourished. Milk Dust has more of a focus on fitness and weight management with the sugar-craving blend. I have a full, in-depth comparison that I wrote on the Milk Dust site if you aren’t sure which product is the best for you!

Here is a bullet list of points:

  • Plant-based protein blend with pea protein, brown rice protein and chia seeds protein
  • Polyphenol Blend Organic Apple, Organic Stawberry, Organic Bluberry, Organic Raspberry, Organic Sour Cherry, Organic European elderberry, Organic Cranberry.
  • Lactation blend with flax seed, turmeric, gigner root, caraway seed, clove, shatavari root and sweet potato root
  • Digestive enzyme and probiotics blend
  • 100 calories per serving
  • 15 grams of protein per serving
  • 15 servings for 2 scoops
  • $69 for one jar

Majka also has a wide range of other products to help nourish and hydrate mothers postpartum. You can check them all out on Amazon!

#3 Ora Organics Protein Powder:

ora organics lactation powder

I’ve used Ora Organics products since 2018 when I found them because I was nursing my third baby and looking for a high-quality, plant-based protein powder. I found their brand, and I tried their vanilla and loved it! I then started sharing their products, and have met and collaborated with the executives of their company, who are all wonderful people. The So Lean and So Clean vanilla protein powder is full of organic ingredients and superfoods, as well as a digestive enzyme blend. Because this protein powder isn’t specifically formulated for lactation, it doesn’t have a lactation blend, but it does have some great ingredients for lactation.

Here are the bullet points:

  • Simple protein blend of organic pea protein and organic brown rice protein
  • Superfoods like cranberry, sacha inchi, sprouted quinoa, acai, and turmeric
  • Offers fruits and veggies like apple, blackberry, blueberry, broccoli, kale, and Jerusalem artichoke
  • 25 grams of protein per serving
  • 120 calories per 2 scoops
  • 35.99 for 20 servings per jar

Ora Organics is one of the top 3 because it is a great protein powder for pregnant moms and postpartum moms. Because it doesn’t have a lactation blend, if you are a breastfeeding mom that doesn’t need a boost in your milk supply, then this protein powder could be a good option for you.

#4 Boobie Body Superfoods Protein Shake:

boobiebody lactation protein powder

Boobie Body Superfoods Shake is also a great protein powder for nourishment rather than increasing lactation. It has a great spectrum of plant-based proteins, probiotics and superfoods. There isn’t a specific lactation blend to really boost supply, but some of the ingredients are very beneficial to lactation. Some of those include flax seeds, Chia, Shavatari root and trumeric.

Here is the bullet points:

  • Simple plant-based protein blend of pea protein, chia and sacha inchi
  • Unique fiber blend not found in other protein powders
  • Herb blend of moringa, maca root, shatavari, cinnamon and turmeric
  • Probiotic blend
  • 120 calories per serving
  • 19 grams of protein per serving
  • $44 per jar at 20 servings


#5 Ritual Protein Powder

Ritual protein is marketed for both prenatal and postpartum nutrition. This is a very simple formula compared to the other proteins on the list. There is no superfood blend, no lactation blend or any other special formulas, but it does offer a clean, plant-based protein with additional nutrients. It is the only protein powder offering additional choline, an important nutrient for prenatal and postpartum mamas.

Here is the bullet list:

  • Simple pea protein only protein blend
  • Additional Choline nutrition
  • 20 grams of protein per serving
  • $44 for 15 servings per bag

Other healthy, clean protein powders on the market that may also be good options for you if you aren’t too concerned about specific nutrients for lactation or postpartum:

#6 Truvani Plant-Based Protein Powder

#7 Orgain Organic Vegan Protein Powder

#8 Vega Protein Made Simple

There you have my top 5 lactation protein powders (with three additional options!). All of these protien powders have enough protein to help you meet your protein needs, offer clean ingredients, and will hopefully help you stay away from all the lactation cookies. These protein powders are a safe option for a breastfeeding mother, and protein drinks are such an easy way to stay consistent with your healthy diet. I know the protein shakes helped me so much with my pregnancies and postpartum. I was able to keep up my breast milk supply, while also getting back in shape quickly even after having four babies. It was definitely harder with the fourth. I gained more than usual because of the pandemic, and I was older at 35. It is a really good idea to focus on your fresh fruits and veggies, and eat as clean as possible so you can give yourself all the nutrients you need as a pregnant or breastfeeding mama.

If you are struggling with weight gain during pregnancy, don’t worry! You can even lose extra weight you gained during pregnancy safely by eating clean, taking your prenatal vitamin, limiting dairy products, and getting some sort of activity in every day.

Protein needs are increased during pregnancy, and protein shakes are a great method to ensure you get enough protein during all the trimesters. The best time to take protein depends on your pregnancy, appetite, and personal preferences. Pregnant women often experience various cravings at specific times of the day, or food aversions at other times during the day. The great thing is that protein supplements can be taken and properly absorbed at any time during the day.

There isn’t a specific time that your body will absorb more protein than other times, so the best time is when you want to make it most. Here are some optional times, and why they may be beneficial to you for cravings, morning sickness, or hunger.

Benefits of drinking your protein powder in the morning:

A protein smoothie for breakfast is a great time to drink your protein. Protein first thing can help reduce appetite throughout the day, ease morning sickness and ensure you get in your protein requirements early on. It is a good idea to make a protein shake in the morning, and here is why:

  • Eases your tummy if you struggle with morning sickness
  • Reduces appetite throughout the day
  • Stabalizes blood sugar
  • Helps with maintaining a healthy weight
  • Sets you up for adequate protein intake and a balanced diet

If you can’t stomach your protein shake in the morning, don’t worry! Your body will still get all the benefits and absorb all the grams of protein at any other time of the day as well! It is most important that a pregnant woman gets in all her protein, rather than what time she drinks it.

Benefits of Protein Powder in the afternoon:

There are also great benefits of drinking protein powder in the afternoon. Many times, pregnant mamas find themselves tired and really wanting a pick-me-up in the aternoon. This can lead to mindless snacking on carbs and sweets, where a protein shake is an efficient and tasty option to really help with the fatigue. Protein sources like Bump Dust are also full of additional nutrients, which help with brain function and energy. The additional superfoods like spirulina and chlorella boost iron levels and vitamin B levels, which are essential during pregnancy for both mama and baby. I personally drink a little coffee while pregnant, and I LOVED a protein coffee in the afternoon when I was pregnant during the summer. It was the perfect boost that helped me not overeat before dinner, and keep my blood sugar stable in the later afternoon. Benefits of protein powder in the afternoon include:

  • Helps avoid mindless snacking
  • Reduces brain fog and fatigue
  • Helps with afternoon cravings
  • Tastes like a great treat to alleviate sugar cravings
  • Keeps blood sugar levels stable later in the day
  • Reduces hunger before dinner

Protein shakes as a dessert during pregnancy:

One of my all-time favorite ways to have a protein shake is like a milk shake after dinner! Bump Dust blends so sweet and creamy, it was my favorite, plant-based dessert! It really helped me keep from eating a ton of ice cream in the super hot months of summer. Depending on what kind of protein powder you choose, it could be a chocolate protein shake, a strawberry, or even peanut butter shake that really hits the spot in the evening. This is a great time to drink your protein shake as well because:

  • Protein shakes in the evening keep blood sugar stable while sleeping
  • It helps you wake up less hungry, and hopefully less nauseaus
  • It provides lots of nutrients at the end of the day, rather than sugar and fat in something like ice cream
  • It stops late-night binge eating or cravings

These are awesome benefits to drinking a protein shake as your dessert, and this is another way I LOVED to have mine during pregnancy. I blended Bump Dust with some peanut butter or frozen berries, and it was just so good!

What’s the best protein powder to drink during pregnancy?

It is really important to choose a high-quality, clean protein powder free of artificial sweeteners and heavy metals. A good protein powder consists of whole foods, no chemicals, and an easy-to-read ingredient list. There are many different kinds of protein powders on the market, so it can be confusing to know which protein supplement to choose. Here is a list of different kinds of protein powders, and options, so you can choose the best one for you:

Whey protein powder:

Whey protein powder is derived from cows milk, and it offers a great, creamy texture. Because it is a dairy product, and comes from an animal, some are sensitive to the protein. If you are sensitive to dairy products or animal proteins, this may not be the best choice for you. Whey protein powder offers a complete amino acid profile, usually have natural ingredients and make great, creamy protein smoothies. It is important to look for whey protein from cows that are free-range, grass-fed and free of hormones. This is key because you don’t want to consume hormones that will be found in the whey if that’s what the animals are given. The reason some don’t choose whey is because of the digestive issues it can cause. They tend to be harder to digest for some people.

Here are some great, whey protein powder options for pregnancy:

Pea Protein:

Pea protein is a protein source used in most vegan proteins and organic protein powders. Pea protein is one of the few plant-based sources that offers all essential amino acids (complete profile). Most plans only offer some amino acids. Pea protein blends well and offers a good amount of protein per serving. Often times, pea protein is mixed with additional plant proteins like chia seeds, brown rice protein and flax seed protein. Depending on the formula, more protein sources can offer more nutrients overall and increase the nutritional value. Many pea protein powders offer organic ingredients, which helps ensure that pesticides and chemicals aren’t used on the plants.

Some great pea protein powder options for pregnancy include:

Soy protein:

Soy is another protein source that is found in vegan protein powders. It blends well, and has a great texture in smoothies, but sometimes isn’t as popular because of the hormonal effect it can have. Soy can act like estrogen in the body, which may be less ideal during pregnancy. There are also abroption issues for soy because it is a legume, and some studies on rats during the prenatal period showed high exposure to soy reduced the baby’s immune system. It is not a protien source that I really recommend during pregnancy.

Benefits of protein for pregnant moms:

There are so many benefits of protein for pregnancy, and I think it is important to go over what they are to encourage you to find a good protein shake. First of all, your nutritional needs for protein are increased during pregnancy. As you are growing a baby, protein is needed for that growth and development. Second, many protein powders offer essential nutrients found in your prenatal vitamin. Bump Dust is now being formulated to replace your prenatal vitamin all together, which is really helpful. Now, you don’t have to take a prenatal and a protein powder. Protein plays an important role for your growing baby, and it is a great way or both you and your baby to stay healthy.

Protein shakes help with weight management during pregnancy:

Protein powder also is a great tool to help with a healthy pregnancy and optimal weight gain. Protein consumption helps maintain muscle mass, while also increasing metabolism. It can be hard to stay active during pregnacy, and easy to lose muscle mass when you become larger and more sedentary. Eating enough protein will help keep the muslce mass needed to keep your metabolism faster. This will also help you during labor as well. The more muscle and strength you have, the stronger you will be able to push when the time comes. A healthy diet is most important for weight management, and protein shakes are an easy way to help keep the healthy diet going. I know protein shakes really help me during my pregnancies because I can at least get in a healthy meal or snack fast, with minimal clean up. That is one of my favorite parts of protein shakes. The fact that they are fast, taste great, and I can take them on the go with me too.

Protein shakes are great for all trimesters:

You can start drinking your protein shake during the first trimester, and continue through the second and third trimester. If you are too nauseaus, and can’t eat anything in the first trimester, don’t worry. It will get better, and you can make up for lost nutrition later on. There are many mamas who can not eat, and often lose weight during the first trimester. Make sure to keep up with your doctor, and they will advise you on how and when you can start your protein shakes. Always have your doctor review the protein shakes you are considering, so they can ensure the ingredients and nutritional profile are right for you. They can also advise you on the recommended amount of protein for you personally, verses the general population. They will take into account your weight, and weight goals through pregnancy, to ensure you hit the right amounts of protein in your regular diet.

My favorite protein shake recipe to hit my prenatal protein goals:

  • 1 Scoop Bump Dust Prenatal Protein Powder
  • 2 cups Ice
  • Handful of spinach
  • 1/4 cup frozen blueberries
  • 1 cup almond milk

Blend together, and you will LOVE how delicious this smoothie is! It is also so full of amazing ingredients for both you and baby.

I safely lost weight during my fourth pregnancy as I entered the 2nd and third trimester. Being my fourth pregnancy, I had done this with my last three pregnancies as well, so I’ve learned the safe and effective tricks to help you lose some of the extra weight that can easily jump on in the first trimester.

I have the worst time during the first trimester. I feel completely nauseaus and hungover, so all I can do is eat carbs literally all the time. Some of the weight you gain during pregnancy is just water weight and extra fluid for the baby, but there is also extra fat. I naturally start burning fat again during pregnancy as I get into the later trimesters because I start feeling better. I’m able to stay awake during the day, I start exercising again, and healthy foods start sounding good again. Gaining too much weight during pregnancy can cause many risks including gestational diabetes, so I hope my experience can help you have the healthiest pregnancy for both you and your baby. Remember, this is just the best way for me, but you need to talk to your health care provider before taking any of my advice. I do have a great, fat-burning meal plan that you need to try! It is free, and I think it will really help you get started on the right path!

Is is safe to lose weight during pregnancy?

Yes, it is safe to lose weight during pregnancy, and according to the American College of Obstetricians and Gynecologists, the amount of weight gained during pregnancy can affect the immediate and future health of a pregnant woman and her infant. If you begin your pregnancy overweight, or you’ve gained too much weight during your pregnancy, your doctor may recommend that you lose weight and manage your blood sugar. In those cases, it is absolutely safe because of their advice for you and your baby. In other cases, where you know or feel like you’ve gained too much weight, it is something you can absolutely discuss with your doctor or midwife. There is no reason you can not lose weight during pregnancy, assuming you’ve gained the more than necessary.

Weight loss and weight gain guidelines during pregnancy:

Generally, if you are normal weight, The Institute of Medicine (IOM) advises that you gain 25-35lbs total for your pregnancy. If you are overweight when getting pregnant, this drops to 15-25lbs. Obese women are advised to gain only 11-20lbs. In the IOM published guidelins for weight gain during pregnancy, which will give you a guideline to know how much total weight you should gain. This table will help you get an idea of where you are at. Not every knows ther pre-pregnancy bmi for this chart, BUT you probably have a good guess, which will help you have a starting point, and to know if you gained a healthy amount of weight, or already have excessive weight gain.

How to I lose weight safely while pregnant (easy steps!):

The trick to burning fat while pregnant is to eat the right kind of calories and the right calorie intake to nourish your body and baby, while also telling your body to use fat as an energy source. This is the quick summary of all my tips together. Small lifestyle changes, healthy eating, healthy food, reduced extra calories and a good exercise program go a long way to shed the extra pounds. Here is exactly how I do that!

The Belly-Only pregnancy fitness program is a specific program for pregnant mamas looking to stay as fit and healthy as possible while pregnant. This program is also designed to prepare you for labor, as well as protect your core and pelvic floor for after baby. I’ve had three babies, and I wish I did a program like this! I was able to gain minimal weight during all three of my pregnancies, and lose it all within a few months because of my diet, but I didn’t focus on the repair work my muscles needed to recover and heal! That is why I first created my postpartum program, The Postpartum Cure. After popular demand, and many requests for a pregnancy program, I now created this program for mamas wanting to do some prep-work, eat clean and gain minimal weight while pregnant!.

Increase nutrients, rather than decrease caloric intake:

By increasing the nutrient-dense foods you eat, you naturally may lower your calories, while still giving your body all the important nutrients it needs. I do this by using protein shakes every day. I make them to ensure I’m getting in a lot of nutrients in one meal. I use Bump Dust protein powder, which is specifically formulated for pregnant mothers to get in the protein you need, the folate (not folic acid!), superoods and antioxidants that are essential for prenatal mothers. Don’t be scared to use fat as energy. That is what it is there for, and for some reason many mamas have a fear that if they reduce calories in any way, they won’t be giving baby enough energy or nutrients. If you reduce calories and eat low-quality foods like packaged goods, breads, crackers, fast food etc., then you are doing a disservice to both mama and baby. Eating nutrient-dense foods, like the ones I recommend in my clean eating challenge for pregnant mamas, then you are doing more than just helping your body burn fat.

Eating a clean, nutrient-dense diet is the first way to switch your body into burning fat. By giving it a lot of fruits and veggies, you are reducing the excess sugar and fat that comes in any packaged and process foods. The excess fat and sugar is what gets stored in fat cells. Switching to nutrient-dense foods fills your body with nutrients, rather than ecxess calories. It alos dmatically impacts your growing baby.

A nutrient-dense diet determines your baby’s health:

This is really important to go over becasue eating healthy to burn fat is one goal, but eating health to positively pre-program your baby should be another major goal. Your baby’s genes can actually be turned on or off based on your nutritional intake. Your nutrition can protect your baby from diseases, help baby learn to properly digest food and regulate metabolism.

There are many benefits of eating healthy for baby, so you can burn fat while pregnant, and still know you are supplying your baby with everything it needs! Eating more vitamins and minerals during pregnancy ensures you are giving your baby the nutrients it needs to develop. A great diet during pregnancy can override genentic predisposition to disease. “

Research shows that maternal nutritional status during pregnancy plays a more important role in determining foetal health and predisposition to some diseases, than genetic factors…Source.

What is even more astonishing is that by eating healthy, you are pre-programming your baby to properly digest food, produce insulin and regulate metabolism. This is a long quote, but it is super important to support the impact of a healthy diet during pregnancy:

Maternal nutrition during pregnancy also appears to have a “foetal programming” effect, that is, the foetus learns nutritional habits, which will influence it for the rest of its life, before it is even born. A foetus will also adapt its metabolism and other body systems to cope with different states of nutrition. For example, an under-nourished foetus, which does not receive enough macronutrients or energy, responds by reducing glucose and insulin production, which ultimately slows the rate of foetal growth and increases the risk of low birth weight. It may also alter the metabolism permanently and leave an individual predisposed to metabolic conditions such as diabetes. The foetus also adapts to under-nutrition by redirecting blood flow and therefore the supply of nutrients to protect the brain, at the expense of fully developing other organs including the kidneys, muscles and endocrine system (the system which regulates the body’s hormone production).” Source.

Your nutrition is so important to burning fat during pregnancy, and I highly recommend grabbing delicious protein shakes to help you get your fruits and veggies down. That’s partly how I keep from gaining tons of weight in the first trimester, and how I stay healthy all through my pregnancy. I of course drink this protein powder, and the pregnancy formula will be out soon, which is very similar!

The Best Protein-Packed Pregnancy Smoothies

I eat small meals

As I get bigger and farther along in my pregnancy, I start eating smaller meals. This really works to help reduce weight gain, and keep me at a healthy weight gain overall. My stomach can’t handle much food at once, so I end up snacking a lot. It helps keep me from overeating all at once. I try to keep all my small meals full of food groups that are colorful, full of fiber and protein. Protien is an important nutrient that is really important for both mom and baby. A good lean protein choice is a clean, vegan protein powder like this one, which is specifically made for pregnant mamas. Your overall health is so important to baby’s health, and gaining less weight will make you feel so much better. Keep that in mind when you are drinking your protein shakes. Those thoughts helped me a lot.

The Top, Safe Prenatal Protein Powder Updated (2022)

10 High-Protein Breakfast Recipes For The Fit Bump

I exercise as much as I can

Exercise is going to be super important to burning fat as well as your nutrition. I put nutrition above exercise, because that is honestly the key. Exercise is going to give you more energy, help you become strong for birth and increase your health overall. An exercise plan can help your blood sugar levels as well as blood pressure, which are monitored during pregnancy. Weight management can also be monitored by your doctor, which is a great way to stay accountable for you and developing baby.

Walking regularly is one of the best ways you can stay active during pregnancy. I usually get back to running in the second trimester, then go to walking in the third. I try to go 5-7 days of the week. Either way, walking helps your body stay moving, has a low-injury rate, and it is difficult to over exert yourself. When you combine walking with compound weight movements like I have in my program, you can really stay very fit all pregnancy. A great plan to stay fit at home would include some weight work maybe on a Youtube video, and walking 3-4 miles 5-6 days a week.

Walking and weight lifting tend to keep you in a fat burning zone, which is partly why I suggest this activity as your workout plan.

HIIT workouts and running are amazing for more calorie burn, but it is really easy to over exert yourself and get an injury if you are carrying more weight than necessary.

Since having my fourth baby, I’ve found cycling and the Peleton to be so fun. I love that I can do it while the kids are with me at home, and it is low impact if you have any knee or hip issues. I wish I had started cycling while pregnant with my fourth because as I got bigger running became too hard on my pelvis and pubic bone. I’m in a Peleton Preggers and Postpartum Facebook group, and all the pregnant mamas there who cycle through are so inspiring. I started with a spin bike I got second hand. It is a Sunny from Amazon, and my advise is to get a cheap on and use the Peleton App first, to ensure you like it, then upgrade to the real Peleton later. That’s what I did.

Drink lots of water:

This is the last tip to burn fat during pregnancy. Water is going to help you swell less, feel more full, and avoid headaches. It will also help heal your muscles after weight lifting. I keep a 24oz reusable Starbucks cup with me at all times, and do various versions of ice water plain, with a little lemon and sometimes with grapefruit or cucumber. Depending on what I have, but the little bit of taste changes it up. It’s hot here in South Florida, so keeping ice water on hand at all times is really important.

I highly suggest my free, high-protein meal plean to help you get started. It is a clean, nutrient dense plan with some delicious recipes for you. With this, you can have some guidance on what to eat, and some recipes to help you know what to make! Your first step is to clean up your nutrition while pregnant. This often times slows weight gain naturally, because healthier foods are lower calories. Healthy foods are high in fiber and protein, which makes you feel much more satiated on lower calories.

I also go over all the calorie recommendations for pregnant mamas. I learned all about this in my certification course to become a Pre/Post Natal Exercise Specialist, and there are specific calorie points you can start with when deciding how much to eat. I highly recommend writing down everything you eat for three days, with no attempt to eat more or less. Then total the average calories per day, and reduce by a few hundred each day. That will give you a benchmark. I go into more details on burning fat while pregnant with exactly how much you should gain or not gain when starting pregnancy heavier, the calories you can start at, and recipes for comfort foods to keep you on track!

I also have a very popular Postpartum weight loss program, The Postpartum Cure. This is for mamas looking to heal and lose the baby weight safely, while keeping your milk supply super high! I encourage you to check it out and see what some of the mamas are saying about it! I have a package deal, so you can do both programs, or if you are already feeling too far into pregnancy to attempt to change your habits, The Postpartum Cure might be just perfect for you.

Protein powder is safe during pregnancy, as long as you choose a high-quality and well-formulated protein shake. There are many protein shakes on the market that may or may not be the best protein powder for pregnant women. Protein powder is one of my favorite ways to get more protein into my diet, without having to eat chicken, eggs or other sources of protein that just aren’t as appealing to me during pregnancy.

As a mom who is pregnant with her fourth baby, I am so thankful to have a protein powder that is safe, full of nutrients, tastes amazing, and a tool to help keep me from gaining too much weight. I am going to go over how to tell if a protein powder is safe for pregnancy, my top pick for a pregnancy protein powder and why we need enough protein during pregnancy.

How much protein do you need during pregnancy?

It is important to know how much protein you need in general during pregnancy. Generally, experts like Lily Nichols, RDN suggest 60 grams of protein a day. This is not an exact amount for every pregnant mama, but in general, protein requirements are higher during pregnancy, than when you are not. If you are 5ft tall, and petite, you may not need that much protein simply because you are smaller. If you are almost 6ft tall, all muscle and lifting weights, you may need more. The 60grams are a general guideline to help you find your sweet tooth.

Why is protein important during pregnancy?

Protein needs are increased during pregnancy, and protein plays an important role in fetal development all through pregnancy. Protein plays a role in expansion of blood volume, growth of maternal tissue, and development of the fetus and uterus. Specific amino acids become more important during pregnancy because your body’s need for them increases. Glycine is an amino acide that plays an important role in the formation of fetal DNA, internal organs, bones, connective tissues and joints. There are other amino acids that are important too, which is why a complete protein source in your protein powder is so helpful. I go over those sources in just a few paragraphs. Protein supplements like shakes are a great way to ensure you get in enough essential amino acids for a healthy pregnancy and baby.

How to tell if a protein powder is safe for pregnancy:

With so many protein powders on the market, it can be really confusing on which ones are safe for pregnant mamas. There are many factors that play into choosing a safe protein powder, so here are some things to check off your list:

Is the protein powder plant-based or animal-based (whey, casein)?

A protein powder may not be safe for you if you are sensitive ot dairy proteins. Whey protein powder and casein protein power are animal protein sources, which can cause issues if you are vegan or sensitive to dairy. This is where you want to make sure you know exactly what type of protein powder you need. If you have any issues with dairy, then choosing a plant-based, vegan protein powder is gonna be a good idea. If you are sensitive to soy, corn or legumes, then make sure to read the full ingredients of a plant-based protein powder, or choose a whey or casein protein powder. You may also have digestive issues from dairy proteins, animal proteins, or even some plant proteins. Your first step is to choose a protein powder that doesn’t have any ingredients that may cause your body to become inflammed.The ingredient list is very important to read, and be sure you know what every ingredient is. The ingredients should be whole foods or real animal-based protein sources.

Look for mostly organic protein powders:

Many times, organic ingredients are cleaner, especially for a prenatal protein powder. When it comes to plant-based, vegan protein powders, the more organic ingredients the better. This helps eliminate the possbilitiles of any fertilizers and pesticides used. Many times, the cheaper the prenatal protein powder, the less quality the ingredients are. I know from developing my protein powder that the more expensive ingredients are the best. This make the total cost of the protein powder more, but very worth it for both mom and baby. Natural ingredients aren’t always organic, but if there are mostly organic ingredients on the label, that is a great start.

What extra vitamins are included in the protein powder?

Because a prenatal vitamin is essential during pregnancy, you don’t need a protein powder that is full of non-essential vitamins. This means that you may be paying for additional vitamins that you are already taking in your prenatal vitamin. If you need a good prenatal, make sure you are taking one with folate, rather than foiic acid. I have a favorite one that I love, which you can read all about.

The protein powder I use has specific vitamins to help minimize sugar cravings like chromium, magnesium and turmeric, which aren’t usually included in a prenatal vitamin. A basic protein powder may contain a few essential vitamins, and additional superfoods that are helpful for phytonutrients, antioxidants and more. These specifica nutrients can also help relieve morning sickness in pregnant moms.

Is the protein a complete protein with all amino acids?

This is an important question that will help you choose a good protein source. Not all proteins, specifically plant protein have a complete amino acid profile. Complete amino acid profiles are found in animal proteins and mostly pea protein. Quinoa, hemp, chia seeds and soy also have complete amino acid profiles, so choosing a protein powder with at least one of these plant-based proteins will help ensure the protein you are consuming is giving you all the benefits.

Are there artificial sweeteners and chemicals?

Most protein shakes are sweetened and flavored to make a delicious taste. It is really important to read the ingredients to see what kind of sweeteners are used. Stay away from chemicals and artificial sweeteners in any dietary supplements, especially protein powders. Safe, organic sweeteners like organic cane sugar, monk fruit and Stevia. Also be sure that the label states Non-GMO, because that means that the flavors and ingredients are not genetically modified in any way. This helps eliminate the possibility of putting harmful chemicals into your body.

Are there heavy metals in the protein powder?

Testing for heavy metals, especially in plant-based protein powders is important. It wasn’t known for quite sometime the amount of heavy metals found in protein powders, and more companies are working hard to test and eliminate the existence of heavy metals. Find a protein powder that does testing for heavy metals, like mine, or reach out to their customer service to ask if they do!

Ask your midwife, doctor or doula to review your protein powder

Finally, getting some help from your midwife, doula or doctor will help tremendously when choosing a safe protein powder. They will be albe to guide you on your nutritional needs and the best way for you to eat a healthy diet full of protein. Show them the powders you are considering, and have them help you make the decision. Or, if you know a registered dietician, they could be a great help too. Getting some expert guidance for your pregnancy specifically is one of the safest ways to ensure you are making the right choice. I’v ehad Bump Dust reveiwed by OBGYN’s, nurses and registered dieticians to ensure it is high-quality and provides the essential nutrients a pregntant woman needs, while also tasting amazing!

What are some good, protein-rich foods for pregnancy?

Protein shakes are full of healthy protein in addition to essential nutrients. There are some great foods you can add to your diet that are also great protein sources!

  • Eggs (both egg yok and egg whites)
  • Dairy products like greek yogurt and cottage cheese are high in protein
  • Soy protein like tofu is great for vegans
  • Peanut butter
  • Lean meats like turkey and chicken
  • Beans and legumes
  • Salmon

I have a great, high-protein and fat-burning diet plan that is FREE to grab, with some amazing prenatal protein shake and real food recipes that will help you get in your protein for growing baby, manage your body weight, and even help you stay away from gestational diabetes.

Protein shakes can help manage gestational diabetes:

Protein shakes can also be a wonderful tool to help keep insulin and blood sugar stable during pregnancy. Bump Dust in particular is formulated with ingredients that are proven scientifically to balance blood sugar and insulin. By swapping a meal or snack for a protein shake, new moms can dramatically improve blood sugar levels and weight gain, even during pregnancy. The third trimester is never too late to start either. Whether it the first trimester or the last, a good protein powder like Bump Dust with very little added sugar and no artificial flavors is an easy way to get in vital nutrients and manage diabetes.

Why is Bump Dust my top choice for a safe protein powder during pregnancy?

Well, considering I created the formula, I know exactly what is in the powder to ensure it is a good, nutritional supplement for pregnancy. I also have heavy metal testing done, source high-quality ingredients, and do my best to ensure the manufacturing is top quality. I actually drink my own protein powder, which is very different than many large companies, who have a profit-margin in mind.

I hand-picked super important ingredients like turmeric, folate, chromium, vitamin b 12 (so many mamas are deficient in this both during and after pregnancy!), spirulina (I drank this in previous pregnancies), pea protein, brown rice protein, chia seed protein…and so much more. Each nutrient is beneficial for a pregnant mama, but there is an over abundance of vitamins you are going to just pee out later.

Bump Dust also tastes so good. It has a sweet vanilla flavor, with a hint of cinnamon. It is a signature flavor that we use for both Milk Dust and Bump Dust.

Feel free to use code: LACTATION for 10% off your first order if you want to try it!

Ten days ago my water broke at 38 weeks pregnant. I was in shock, yet so, so happy I wasn’t going to be pregnant any more! NONE of my three other babies came even a day early. All of them made me wait until 40 weeks pregnant or more, so I wasn’t anticipating anything different with this baby, but there were a lot of things that were VERY different with this pregnancy. I’m thinking some of those differences have something to do with this baby arriving early and so healthy.

When he was born, they gave him a 10 score, meaning he was pink, breathing and beautiful. Initially, I was concerned that something could be wrong because I was going into labor so much earlier than I ever have, but it turns out that baby was completely ready to arrive at 7.7 lbs.

If you are reading this, you are more than likely wanting your baby to arrive early, and getting tired of being pregnant. I’m going to go over some of the things that were very different this pregnancy, than ALL my other three, which may be the reasons that I went into labor earlier than expected.

Remember, all of these things were approved by my doctor. You must get your doctor approval before jumping on any of these 🙂

How I went into labor at 38 weeks (really 37 weeks + 6 days!):

I stayed very active ALL pregnancy:


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One unique factor to this pregnancy is that I was more active through the pregnancy. I never had a step tracker with any of my other other pregnancies, and I frequently hit my 10k step goal (which I recommend in my program) on many of the days I was pregnant. I was also chasing after 3 boys this time, who wanted to swim, play, go to parks, explore and do everything possible. Because we were in quarantine basically from my first and into my second trimester, going on walks and playing in the yard was literally all we could do.

On top of daily activity with my boys, I also kept up with my strength and cardio workouts into my third trimester. I did a lot of combinations to keep things interesting, but I mostly stuck with all the workouts in my program. I created this program after my third pregnancy, when I became a Pre/Post Natal Fitness Specialist, and now I was able to use it myself! I also kept up my running for about half of my pregnancy, which I have NEVER done before.

Later in pregnancy, when I felt super heavy and tired, and developed some pubic symphysis pain, I walked uphill for 45 minutes on my treadmill at least 4-5 days a week. Walking up hill or on stairs is something I recommend for anyone who wants to stay active, but feels like a workout program is just too much.

Walking also helps move the baby into your pelvis, so this baby was fairly low and in a good spot for weeks before I went into labor.

I ate clean + used Bump Dust:


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I was so excited to be able to use my prenatal protein powder this pregnancy, along with following numerous eating clean challenges! Many readers from this blog, and from my postpartum blog joined me in doing 10-day eating clean challenges, where we stick to the eating guidelines in this 10-day challenge, or in the challenge on this blog. I made numerous smoothies with my Bump Dust and overall had the healthiest diet EVER during a pregnancy. Bump Dust also has some red raspberry leaf in it, which is used to strengthen the uterus for labor, and I definitely felt it worked really well combined with my labor prep tea I drank, which I share down below.

I still gained the usual amount of weight because my body typically does the same thing, but most of it is already gone at only a couple weeks postpartum, see below!


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This is #10dayspostpartum. It feels so good to be lighter, fitting back into regular clothing and snuggling with my new baby 🙂 I’ve lost a lot of the pregnancy weight, which is water, fluid and the baby (he was 7.7 lbs). I don’t have a scale to weigh myself on how many pounds I’ve lost so far, but that’s not what I focus on at all! I focus on nutrient-dense foods to nourish my body, so I can nourish my new baby! . My @milkdustprotein drinks and bars have been life-savers for me, especially adjusting to being a mom of 4! . I’ve also been snacking on almonds, fruit, turkey, chicken, salads, and DARK CHOCOLATE! Yes, I love dark chocolate as a sweet snack, but also it has nutrients too! . If you’re struggling postpartum, I have a lot of free resources on my website,! . . . #postpartumfitness #postpartumweightloss #postpartumworkout #postpartumhealing #postpartumlife #postnatalfitness #postnatalhealing #postpartimdiet #4thtrimester #4thtrimesterbodies #bodyafterbaby #losingthebabyweight #losethebabyweight #breastfeedingnutrition #breastfeedingsnacks #breastfeedingdiet #breastfeedinghunger #milksupply #increasemilksupply

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I drank Labor Prep Iced Tea:

I LOVED this stuff. It was cool, refreshing, and I started drinking it daily about 37 weeks. I figured if I started then, I would be setting myself up to at least go into labor by my due date….well I went into labor a week later! I followed the directions on making it, then kept it in the fridge to sip on. I would have one to two glasses a day, and I sweetened with just a tiny bit of Stevia. So simple, yet it was something I have never done before,, that I think played a role in going into labor.

I started taking Evening  Primrose Oil:

I just started taking this at 37 weeks pregnant as well. I took one a day at the advice of my doctor and mom friend, who said she always took it at the end of her pregnancy. I was also told you can insert these vaginally to help soften the cervix, but I hadn’t gotten that desperate yet. I just took them orally with my labor prep tea. I had never taken this with my other three pregnancies, so I think this may play a role in my earlier labor too!

I spent a lot of time at the beach (hello Vitamin D!):


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This was my first pregnancy in Florida, so I’ve never been able to be outside and at the ocean this much while pregnant. I believe the extra vitamin D played a role in the development of this baby, and my overall pregnancy. I did get tired, heavy and didn’t feel the best at the very end, but overall I felt very happy most of the pregnancy! I would highly suggest a vitamin D supplement, or getting outside every day for some fresh air and sunshine if you can. Of course your prenatal usually has the recommended amount, and my prenatal (which I LOVE!!) did, but there is something unique about getting the vitamin D through your skin. Most medical professional advise you to get the vitamin D through your skin, and if you can’t, then focus on supplements.

Overall, this pregnancy was very different than my other 3, which I think played a role in my earlier labor. Of course they could’ve gotten my due date wrong, but I don’t believe so because of the timing of my cycle when I got pregnant, in addition to the early ultrasound scan matched up. I hope these tips help you to have a healthy pregnancy, and maybe go into labor a little earlier! Of course you want baby to be full-term and healthy first, but no one wants to go past 40 weeks, which is what I was scared of!


Starting your day with protein during pregnancy can make or break your energy, cravings and overall exhaustion later in the day. I’ve personally found that starting my day with a high-protein smoothie sets me up for so much success later. There are of course many more options besides smoothies for a protein-rich meal, so I’m going to give you guys some of my other favorites as well!

If I skip on the protein early in the day, I will find myself devouring the rest of my kids lunches in the late afternoon. I learned really quickly that I can avoid the afternoon slump of mindless eating if I start with a more satiating, protein-rich meal. Of course Bump Dust is my go-to prenatal protein powder that tastes so good! On busy days I just shake with almond milk and drink it. I love it!

I do tend to intermittent fast to lose weight after pregnancy, but I don’t fast so much during pregnancy. I wake up with an empty, icky stomach basically throughout the whole pregnancy, so eating makes me feel so much better.

My Favorite Foods and Meals For Morning Sickness

What are some of the best, protein-rich foods for a prenatal breakfast?

  • Turkey Bacon (natural, no nitrates etc. Because it is cooked, you are pretty safe with turkey bacon)
  • Eggs and egg whites
  • Overnight protein oats (made with a scoop of protein powder)
  • Low-carb, high protein cereals (there are lots of brands out there!)
  • Low-fat cottage cheese
  • Low-fat greek yogurt
  • Chia seed pudding
  • Large almond-milk or low-fat dairy latte can be rich in protein and a breakfast too!

Once you have a good list of foods to choose from, planning and making some great breakfast ideas is a MUST to help keep you satisfied during pregnancy. High-protein meals will also help you stay full, and less likely to give into cravings – thus gaining all the weight!

How I Control My Weight Gain During The First Trimester

Here are some amazing, high-protein breakfast ideas for a healthy bump all pregnancy:

My Favorite Prenatal Protein Frappuccino

This is my favorite high-protein breakfast recipe for super fast morning, and for the mamas that don’t want to totally give up coffee! Lean, clean and full of energy!!

The Best Protein-Packed Pregnancy Smoothies

Baked Omelet Muffins by Kirbie’s Cravings

I love baked omelet or egg muffins because you can store them and grab them through out the week!

Make-ahead Low Carb Breakfast Wraps by Kasey Trenum

You really don’t need a recipe for these, but a good low-carb wrap makes a big difference. I love that you can make these ahead of time, and grab them all week as well. I change up the egg scramble every week. Sometimes it is lots of veggies, other times it is just eggs and turkey bacon.

Mocha Protein Oatmeal by Running on Real Food: 

I love adding protein to the oatmeal because you are getting the combination of fiber and protein. This combo is what will really fill you up, and leave you literally not wanting to eat for hours. I use Bump Dust as my protein with oatmeal, and it is so sweet and yummy! You can add a scoop of cocoa powder to the Bump Dust, and it turns into a chocolate powder flavor.

Easy, 3-Ingredient Protein Pancakes by Mason Fit

These are SO easy! Just add your protein powder to your favorite pancake mix with some milk of choice. I recommend the Birch Benders Paleo mixes to keep the carbs down and protein high.

Prenatal High-Protein Chocolate Milk Shake:

prenatal protein frappucino

Who doesn’t want a chocolate milk shake for breakfast?? Seriously, this is so good, and you can have it as dessert as well!  All you have to do is blend together:

  • 1 scoop Bump Dust prenatal protein powder
  • 1/2 cup ice
  • 1 tbsp of coconut cream (the top part of canned coconut milk)
  • About 2 tbsp of cocoa powder (depending on how chocolatey you like it)
  • About 1 cup of milk of choice. Fairlife high-protein non fat milk blends really well with this, or any non-dairy milk too!
  • Non-fat whipped cream for topping (optional)
  • A non-sugar added chocolate drizzle (optional)

You will love this if you are a sweet breakfast person, or working and like something to eat and drink on your commute!

Low Carb Chocolate Protein Muffins by Bake It Paleo

These are amazing, low carb and high in protein! Using Bump Dust protein powder can make them even more nutritious for your pregnancy 🙂

Apple Cinnamon Cottage Cheese Breakfast Bowl by Budget Bytes

Yummy! I love apples and cinnamon in the fall and winter, so this is right up my alley! The key is to use a low-fat cottage cheese, so your protein count is higher per serving.

Paleo Granola by The Real Food Dietitians

I love that you can pack this for an on-the-go breakfast, or have as a snack. It really is nice to have it available as both. You could even turn it into a cereal with some milk in a bowl!

Blueberry Coconut Chia Seed Pudding by Mad About Food

Chia seeds have a huge nutritional bang for their buck, and I love a good pudding texture. They can thicken up your smoothies too, and really go with all sorts of flavors!

There you have 10, high-protein breakfast ideas to keep your bump healthy and fit.

I highly recommend investing in a good protein powder for quick smoothies, because it often comes down to energy for prepping and preparing food!

I know I’m 36 weeks pregnant now, and for some reason cooking and food prep is not at the top of my list. I’m more interested in a new car seat, organizing baby clothes and new strollers. So, smoothies are fast and easy for me, so I can accomplish the things I want, without having a lot of clean up and prep time.

Halloween is just around the corner, and I will not be pregnant anymore this year, unless I go weeks after my due date, which I don’t believe I would survive. I’ve gone 1 week past my due date with my first, and that is as long as I think I will ever let myself go.

Even though I will be trick-or-treating with a newborn, I thought many of you would want some fun pregnancy costumes ideas! Pregnancy can be super fun during Halloween, so here are the best ideas on Pinterest  and Amazon to inspire you this year!

Skeleton Maternity Top:

Bun in The Oven Costume:

Mama Kangaroo Costume:

This one I saw on Pinterest, and I have no idea who this person is to credit them! 

Pasta Chef and Prego Sauce:

One Thing Two Thing Dr. Seuss:

No idea where to credit this idea either!

Pregnancy Avocado:

Fishbowl Pregnant Shirt (you could just paint your belly too!):

Andre Agassi + Tennis Ball (or your favorite player and ball team!):

Emoji Costume:

Deviled Egg from Creating Really Awesome Fun Things:

Mama Bird and Nest Costume:

Magic 8 Ball:

DIY Pregnant Baseball by From Dahlias to Doxies:

Mermaid, Clam Shell:

Tamagotchi Halloween Costume on Costume Works:

What are you going to dress up as?! Halloween can be such a great time for creativity, but there are also some awesome t-shirts you can just throw on fast if pregnancy has you too tired to think.