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Morning sickness, or all-day sickness in my case, can cause some intense cravings and food aversions. One meal sounds amazing one minute, then tastes disgusting the next. I’ve put together some of my favorite morning-sickness foods and meals, plus I have a recipe for the best morning sickness smoothie to help you eat something that actually helps you feel better.

This is my fourth pregnancy, so I’ve been around the block a few times with pregnancy naseaus. As I write this, I am 9 weeks in, and at the height of the fatigue and nausea. If you’ve ever seen a chart of the HCG levels during the first trimester, you will see that the HCG spikes about 8-9 weeks, then slowly dips down as you get closer to 12 weeks. I am literally counting down the days until I feel better, as I eat these same few meals over and over again.

I have an in-depth post on how I manage the morning sickness with tea, supplements and more, but here are a few quick tips to remember:

  • Eat SMALL, frequent meals. If you feel like you are eating something every hour, no big deal. When your stomach goes empty, and for whatever reason the HCG hormone makes it feel empty fast, the neausa gets worse.
  • Sip on tea. I list some of my favorites, but a mint tea or peach/ginger tea work really well for me.
  • Chew on gum in between snacks. I’ve found this to be so helpful during school pick up and drop off, when I don’t want to be stuffing my face in front of ther parents.
  • Don’t worry too much about weight gain. If you try to skip meals, or force yourself to eat vegetables, you can end up making yourself feel worse. This is a time when it is okay to put the diet on the back seat, and survive. I will have some tips soon on how to NOT gain a million pounds in the first trimester.

Okay, with those quick tips, let’s get into the best foods for morning sickness.

My favorite foods for morning sickness:


There is something so comforting and satisfying with oatmeal. I do quick oats and make it in the microwave. I add some Stevia and almond milk, or a little creamer and slowly eat it. Oatmeal is one of those super powerful carbohydrates that offer a lot of nutrients, but still have the comforting affect. With a bland taste, is shouldn’t cause too much upset. During the first trimester, I can barely get down fruits or veggies (which is the opposite of how I eat normally), but sometimes I can add some peanut butter and banana to the oatmeal. Oatmeal can help with constipation too, which is common during the first trimester.

Banana Protein Shake:

morning sickness banana protein shake

Sipping on a smooth, creamy, peanut butter banana shake really helps me. This one has a green color to it becuase I made it with my Bump Dust Protein Powder which is specifically formulated for pregnant mamas in need of nutrition. There are so many superfoods like spinach, blueberries, spirulina and chlorella, it has a green color. Green is always a good color in terms of nutrition. This protein shake also helps me get in my folate (not folic acid!), during the first trimester, and gives me a boost of vitamin B12, which can help with the intense fatigue. The recipe is so simple, and I promise it tastes amazing.

Stop Morning Sickness Smoothie

This yummy smoothie for morning sickness will help ease your tummy, as well as nourish your body and baby.

  • 1 Sccop Bump Dust Protein Powder
  • 1 medium banana
  • 3 tbsp oats (I just use quick oats)
  • 3 tbsp Peanut butter powder (or 1 tbs reg. peanut butter)
  • 4 big ice cubes
  • 1/2 cup milk of choice
  1. Add all ingredients to blender except the peanut butter powder. Put your peanut butter flour into a small bowl, and slowly add a few teaspoons of water at a time to get a nice, creamy peanut butter. Once you have a creamy peanut butter, scoop into the blend to blend all together. If you want to add a little extra peanut butter on top, go for it. If your tummy doesn't want the peanut butter, skip and do plain banana. It is still really good.

Protein Cereal:

High crunch, low carb keto cereal

Cereal is an amazing, easy-to-eat snack for the first trimester, but many cereals are filled with sugar and carbs and don’t do a lot for you except taste good. I found The Cereal School, and I was really happy with the taste and texture. I have only tried the peanut butter, and I have a couple more flavors on the way to see which one is the best. I definitely recommend trying them to help you stay healthy, yet still eat cereal! What I love is that they have so many flavors to choose from, so you can really ease those cravings!

Dave’s Killer White Bread Done Right:

I have found plain toast to be super helpful, so I choose a better white bread for the toast. Toast is easy to digest, has a very comforting taste, and sometimes it is all you can stomach. Grabbing a better white bread can sometimes really help with your blood sugar levels, so they don’t fall fast and leave you feeling queasy again. If you can stomach a heartier bread, I highly recommend this bread because the sprouted wheat is so much better for you. And because the first trimester is so exhausting, I highly recommend just using Amazon Prime or the Whole Foods Delivery if you are close by. You can grab all the healthy stuff (with your Prime discount to make Whole Foods cheaper!!) and stay resting on the couch. I literally have NO ENERGY for grocery shopping now.


Crackers are seriously a life-saver. I like a bland, salty cracker like saltines, but for some reason I also love white cheddar cheeze its. These aren’t the healthiest, but I just don’t go over board on them, and they really help. I keep a small bag of crackers in my purse, so I can munch on them if needed. Find a cracker you love, and just go for it. Some crackers in between meals, or every few minutes isn’t going to kill you.

Scrambled Eggs (plain):

I can tolerate plain scrambled eggs mid-morning. I actually love them with just some salt, and eggs are high in B vitamins which help with nausea! Sometimes I scramble a couple eggs and put it on a piece of toast. It is so good. I highly recommend trying to get some scrambled eggs down because the protein will help keep your stomach from emptying so fast, and the B vitamins (especially vitamin B 6), have been shown to help with neausea.


A nice, comforting soup is really helpful for me. I have been loving the Progresso Light Creamy Chicken Noodle. It has a creamy texture, with the bland noodles and chicken that sits well on my stomach. I can actually eat this for breakfast sometimes because it just feels so good with a few crackers. I get the light versions so I can eat more. Sometimes I just want to keep eating and eating…There are more options of soup on Amazon, and I also get cravings for minestrone soup, tomato soup, and clam chowder of all things.

Chips (Pop Chips): 

These have always been my favorite, and I love that they are light and airy, as well as giving a lot of salt and crunch. The plain salted chips do really well for me, as well as the sour cream and cheddar. I literally love them ten times more during pregnancy, and I have found them to really keep my tummy at ease. A good chip can go a long way, just like a cracker. But, these chips are lighter in calories and texture, so you can really eat a ton of them without feeling like a complete disaster in terms of your diet.

These are the top 8 foods I eat to help me feel better from morning sickness.

In all honesty, I try to get down some apples, a light salad or veggies in my eggs, but it doesn’t happen much. I eat the same things over and over again, and as long as you are taking a great prenatal (here are the best choices!), then your body and baby will be just fine.This is the one I take, and I HIGHLY recommend it for nausea because it is specifically formulated with a minty aftertaste, and much easier to digest than any prenatal I’ve tried. I’ve tried a lot in my pregnancies now, and luckily since my first pregnancy over 7 years ago, prenatal vitamins have come a very long way.

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