5 Dairy-Free Recipes To Boost Your Calcium During Pregnancy

June 5, 2023

Calcium is one of the most important nutrients pregnant women need to include in their diets. During pregnancy, the mother’s body can lose calcium as it supports the baby’s development. So, if the mother’s calcium intake is inadequate, she may be at risk of developing osteoporosis later in life. Not only that, but calcium also plays an important role in the development of baby’s bones and teeth, and is essential for blood clotting during birth. 

But, how much calcium does a pregnant woman need? “The World Health Organization (WHO) and the Food and Agriculture Organization (FAO) of the United Nations recommend a dietary intake of 1200 mg/day of calcium for pregnant women,” advises the National Institutes of Health

The most well-known source of dietary calcium is dairy. However, what if you want to be dairy-free during pregnancy? Can you be dairy-free while pregnant? Yes, you can, as long as you’re intentional with your intake of calcium through other sources. 

Don’t know where to start? Here are 5 pregnancy recipe ideas that are high in calcium and also dairy-free:

Under the Tuscan Baby Moon Kale

A great way to increase the dairy-free in your pregnancy eating plan is by adding fish as it’s a good source of calcium and omega-3 fatty acids. This warm salad includes anchovies, an easily-available fish that’s high in calcium, protein, and zinc

To make this a vegan pregnancy recipe, you could remove the anchovies—you’ll still get a dose of calcium from the kale and almonds

Find the full recipe here

Ursula’s Calamari and Cannellini

This is the perfect recipe for when you’re craving a hearty, filling lunch or dinner

You’ll get calcium from two sources in this stew: Calamari and cannellini beans. Beans are also rich in fiber, so if you’re a mama who’s experiencing constipation, this is a dairy-free and gluten-free pregnancy meal to add to your recipe rotation. 

We’ve also got a freebie to help you relieve constipation—click here to get yours. 

Find the full recipe here

How to Relieve Constipation During Pregnancy

Dietary Remedies for Pregnancy Constipation Relief

Get the Guide

Constipation can be a real pain in the butt. But luckily for you, we’ve got a whole resource that can help provide constipation relief during pregnancy. Download this guide to find out which foods will help get things moving along!

A peek inside:

  • Which foods are best to avoid if you’re experiencing constipation 
  • Recommendations for activities to try and ingredients to buy
  • A list of foods rich in magnesium (a mineral that helps relieve constipation!)
  • The importance of staying hydrated

You’re a Daal, Baby

If you’re putting together a vegan or vegetarian pregnancy meal plan, this is the ideal recipe for you! This easy-to-make, comforting daal is packed full of nutrients from lentils and tomatoes

“In addition to being rich in fiber and protein, beans and lentils are good sources of calcium,” explains Healthline on why lentils are a great addition to a diet. Plus, lentils are also a good source of iron, another essential vitamin for pregnancy. Iron doesn’t just assist with the development of a baby’s brain, it can also help prevent fatigue and feelings of weakness. 

Tomatoes have both vitamins A and C, both essential nutrients for optimal immune function.

Find the full recipe here

Tip: Make a big batch of this daal and freeze it in individual portions for a quick lunch option. 

Thai-riffic Tofu Lettuce Wraps

Have a craving for something salty and spicy? This is the recipe for you! Plus, it’s a great vegan pregnancy meal idea

What makes this a calcium-boosting recipe is the tofu. Tofu is high in calcium so it is an ideal ingredient to add to your pregnancy nutrition checklist. It’s also rich in iron, magnesium, and vitamin B12, all essential nutrients for pregnancy health. 

This recipe is also packed with veggies and sautéed with ginger and hoisin sauce for flavor.  

Find the full recipe here.  

Did you know? Ginger can help relieve nausea! For more tips on how to alleviate morning sickness, download our free guide.

What to Eat to Alleviate Morning Sickness

Foods to Fight Nausea

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From how many meals to eat to which foods to skip, this guide’s got proven tips, helpful recommendations, and mama-approved suggestions to help ease your nausea when “morning sickness” strikes.

A peek inside:

  • The best way to start your day off to avoid nausea 
  • Recommendations for ways to split up your meals 
  • Tricks for staying hydrated
  • Foods to skip and ingredients to indulge in to fight off nausea 
  • Mama-approved suggestions that help with morning sickness and make life easier

​​Kale Cashew Chia Power Smoothie

This vegan smoothie recipe is high in calcium thanks to the chia seeds, but that’s not where their nutritional value ends, “They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body,” says Harvard University

Blueberries and kale also give this smoothie a healthy dose of vitamin K, which is important for fetal bone development and plays a role in blood clotting, while the banana and pineapple will increase your fiber intake. 

Tip: Make your smoothies ahead of time and freeze the liquid in ice cube trays. Just put the ice cubes with some liquid into a blender when you want a smoothie. 

Find the full recipe here

Want to create a dairy-free pregnancy meal plan? No problem! There are many delicious and nutritious foods that are naturally high in calcium, like fish, leafy greens, nuts, seeds, and tofu. With the right dietary planning, it’s possible to eat adequate amounts of calcium for a healthy pregnancy.

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Kendra Aronson

Hi Mama, I’m Kendra!

Founder of Pregnant and Hungry, and a mama on a mission to provide other mamas with delicious, nutritious, and easy recipes for pregnancy and motherhood. If that’s what you’re craving, make sure to dig into the blog or learn more about the Pregnant and Hungry subscription.
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Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.

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Before getting pregnant with my daughter, I spent a ton of time scouring the internet for easy, pregnancy-safe recipes and nutrition advice tailored to my taste preferences, unique dietary needs, and anticipated ailments—only to realize that no such resource existed. I knew I wasn’t the only one who could benefit from this information, so I set out to create this site from scratch for all of us mamas-to-be!

Today, Pregnant and Hungry is not only the sole searchable collection of pregnancy-friendly recipes on the internet, but our website is packed full of helpful resources and free information for any mama who finds herself asking the same questions I was: what do I need to know about nutrition and pregnancy, and where can I find the answers and recipes?

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