Are you pregnant or planning on becoming pregnant soon? That’s super exciting and we’re cheering you on! You’re prob also wondering how to make sure you and the baby are as healthy as possible. I’ve got a healthy smoothie for pregnancy right here for you.

Nutrient rich smoothie recipe for pregnancy

“I’m pregnant!” has to be one of the most exciting moments for a woman. I know for me I’ll never forget seeing those 2 lines on the pregnancy test for the first time. Knowing that your body is now creating a precious little human is enough to make your heart explode, yet also knowing its health falls on your shoulders can make your stomach drop.

I know all about it – I, Jen have a son, Jackson and a daughter, Clare. Life changes when you are growing a baby inside of you.

Question: What can you do throughout your pregnancy to make sure your baby (and you) are as healthy as can be these next 40 weeks?

Answer: Drink green smoothies.

smoothie for pregnancy that's tasty too

Smoothies for Pregnancy

It’s as simple as that. When you are pregnant it is important that you are giving your body a wide variety of nutrients—proteins, folic acids, calcium, omega 3s, magnesium, tons of vitamins, and more!

Green smoothies have an abundance of these nutrients that are helpful for your growing baby and you.

It’s recommend that you eat 4-6 small meals a day while pregnant (instead of the traditional 3 meals), so feel free to make one of those meals a green smoothie.

Essential Nutrients for Pregnancy

To help you blend your best during your pregnancy, we have included the following here:

  • a list of nutrients and foods to focus on
  • a list of things to avoid
  • two recipes we created specifically for you and your lil’ rawkstar

Folic Acid

Getting a good dose of folic acid is good for all sorts of healthy cell production. It is especially important during the first month of pregnancy.

Folic Acid is naturally found in the form folate which leafy greens (especially spinach and collard greens), strawberries, and beets are packed with.

Calcium

Calcium helps create healthy bones and a healthy heart, and your baby needs both! Aim for getting calcium in non-dairy forms.

Leafy greens, Almonds/Almond milk, Sesame Seeds, Flax Seeds

Fiber

Eating foods with fiber regularly will keep your regular during pregnancy, as well as lowering your blood pressure. The fiber is good for your baby, but even better for you! This smoothie for pregnancy has 44% of your daily value of fiber. Pretty amazing!

Leafy greens (especially turnip greens and mustard greens), Raspberries, Cinnamon, Pear, Flax Seeds, Beets, Carrots, Oranges, Strawberries

Iron

Iron is one of the best ways to keep your blood healthy, and it also does a decent job boosting your immune system–both are necessary during pregnancy.

Leafy greens are PACKED with iron (especially spinach and swiss chard)

Protein

Protein is all about building your baby’s body, and your baby does a ton of growing during the 2nd and 3rd trimester.

Our Protein Smoothie Boost is the perfect, clean + organic powder to add to your smoothies – 10 g per scoop! There are no icky fillers, sweeteners or gums like in other powders (and that we don’t want to feed our precious little growing ones anyhow). Read more about it here and when you’re ready, you can find it in our Rawkstar Shop.

Leafy greens (especially spinach, swiss chard, and mustard greens), Almonds/Almond milk, Hemp protein powder (does not have same affects as “hemp”), Simple Green Smoothies Protein Smoothie Boost

Omega 3s

Our brains are very delicate and need to be maintained properly, but they especially need healthy development in the womb. Consuming omega 3s is one of the best ways to help your baby’s brain, and you should experiment with getting them in another way besides fish.

Chia seeds, Flax seeds, Walnuts

Magnesium

Magnesium is necessary for tissue growth and repair, and both your bodies’ tissues are working overtime during your term.

Leafy greens (especially spinach and swiss chard), Coconut water

Potassium

Potassium does a variety of things for your body: maintains electrolyte balance, sends nerve impulses, helps muscles to contract, and helps to capitalize on potential energy from fats, proteins, and carbohydrates. Who doesn’t need an energy boost when pregnant?

Leafy greens (especially spinach and swiss chard), Beets, Carrots, Banana, Avocado, Coconut water

Vitamin B6

Many B vitamins are helpful during pregnancy, but vitamin B6 is one of our favorites! The two most important things it does for your baby are creating new red blood cells and antibodies, and aiding in healthy brain development.

Leafy greens (especially spinach and turnip greens), banana, avocado, pineapple, cantaloupe

Woman who is pregnant and wanting a smoothie

Food to Avoid When Pregnant

Heavy doses of herbs

Cilantro is a heavy metal cleanser. Parsley can cause gestation issues. Plants are powerful— and helpful when used right! You don’t have to avoid herbs all together, just don’t make them a staple in your diet.

Unwashed fruits and veggies

There can be harmful pesticides and chemicals on fruit that hasn’t been properly washed. Learn how to wash produce in this blog post.

Excess caffeine

This isn’t normally a problem with green smoothies, unless you are using green tea as a liquid base. Use it in moderation. In the smoothie for pregnancy below, we use coconut water as the base to hydrate you as much as possible and replenish your electrolytes.

Spiked smoothies

We heard of some rawkstars spiking their smoothies with alcohol, but pregnancy probably isn’t the time to start.

One quick word of caution! Green smoothies and eating healthy are great things to do while pregnant, but avoid doing a full-blown cleanse (drastic changes in eating habits can cause a detox, too). If your body begins to detox while pregnant, then these nasty toxins will leave your body any way possible–including through the placenta and into your baby.

Doing a body cleanse is a great thing to do, but just make sure to do it when your baby isn’t dependent upon you to nourish it.

Now, here’s what you’ve all been waiting for! This green smoothie recipe for pregnancy is PACKED with the essential nutrients we discussed above. Cheers to you and your baby’s health!

4 from 6 votes

Smoothie for Pregnancy

This smoothie is specially crafted for pregnancy with ingredients formulated for the health and wellness of mama and baby.
Prep: 5 mins
Total: 5 mins
Author: Jen Hansard
Course: Beverage, Smoothie
Cuisine: Plant-Based, Vegan
Serves: 1 smoothie

Ingredients  

  • 1 cup spinach fresh
  • 1 cup coconut water unsweetened
  • ½ banana
  • ½ cup pineapple frozen
  • 2 carrots peeled and chopped
  • 1 tbsp chia seeds

Instructions 

  • Blend spinach and coconut water until smooth.
  • Add remaining ingredients and blend again. Pour into a glass and enjoy!

Notes

  • Use at least 1 frozen fruit for a refreshingly cool smoothie.
  • To lower the natural sugar in this recipe, swap 1/2 banana for 1/4 avocado.
  • Swap chia seeds with 1 serving plant based protein powder.
  • Use the leafy greens of your choice in place of the spinach.

Nutrition

Calories: 255kcal, Carbohydrates: 51g, Protein: 7g, Fat: 5g, Saturated Fat: 1g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 0.3g, Trans Fat: 0.02g, Sodium: 363mg, Potassium: 1508mg, Fiber: 14g, Sugar: 28g, Vitamin A: 23287IU, Vitamin C: 66mg, Calcium: 217mg, Iron: 3mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

Congratulations! I wish you a healthy pregnancy and many special moments ahead. I would love to share pic of you drinking a green smoothie while pregnant. If you have any you would like to share with us, send us an email at: hello(at)simplegreensmoothies.com.

Lastly, here’s a few more tasty smoothie recipes that you and that jelly bean will love:

About the Author

Jen Hansard

I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.

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Comments

    1. Hi Jen, as we are not healthcare professionals, I think it’s best if you speak with your OB-GYN and/or a nutritionist regarding your question. They will be able to best help you during your pregnancy since they know you + your body. 🙂

  1. 5 stars
    I wish I knew about green smoothies when I was pregnant with my kids. This is definitely the healthiest fast food and a great way to nourish a mom and the baby.

    1. So true! I think all pregnant mommas should know about green smoothies and all their amazing benefits!

  2. Hi there,
    I am now 20 weeks pregnant. What diet is best fore at this stage?
    Please also advice on what exercises to do in order to keep healthy and fit.

    1. Congratulations, Mary! As we are not healthcare professionals, I think it’s best if you speak with your doctor about these questions. They will be able to best help you during your pregnancy.

  3. Hi! Thank you for this article, i just have two questions, is it ok if i just blend spinash, kale, chard and an orange for my breakfast juice or do i have to change something in the recepie? Am i giving with that good nutrients to my baby or am i doing it wrong?

    1. Hey Bere,

      That blend would be perfectly fine! However, it might be a little bitter since you have so many greens and not much fruit.

      Happy Blending!

  4. Hi there! Do you recommend fresh or frozen fruits for these yummy smoothies? Thanks! 🙂

    1. Hi Lindsay,

      We love using frozen fruit! It ensures our green smoothies is creamy + chilled to perfection. But feel free to use either!

    1. Hi Apoorva,

      Our goal for you is to add one (16 oz) green smoothie to your day in addition to your regular diet. Green smoothies during pregnancy are a great source of nutrition + fiber! With any diet change, if you’re expecting and new to green smoothies, it’s always best to check with your physician to ensure our recipes are the right choice for you + your body!

  5. Hi 🙂 I wanna know can I use water instead of “coconut water” and “almond milk”?

  6. If pegnant how long can you store homemade green smoothie in fridge before it’s not safe to drink ?

    1. Hi Veronika,

      First, congratulations! Second, our recipes will keep in your refrigerator for up to two days in an airtight container. Adding a small amount of lemon juice will help preserve all of their green goodness!

  7. Can I use spinach or kale instead of the Swiss chard or is the Swiss chard better?

    1. Hi Jessica,

      Thanks for reaching out. We don’t offer free samples at this time, but we want to wish you congratulations and sending you plenty of love!!

  8. Some green smoothies in a bottle that you buy from a grocery store, has a warning on the label that says it should not be consumed by pregnant women because the drink wasn’t pasteurized. So how do I know if I can consume a smoothie I make from scratch? How do you pasteurize?

    1. Hi Jamie,

      Pasteurization is important when a product is going to be stored, it helps prevent bacteria growth that may be harmful to your body in products like dairy, greens, and fruit juices. Blending up a green smoothie is like eating fresh fruits, veggies, + leafy greens, we just pop them in the blender before consuming. When consuming any produce do we suggest giving your ingredients a good wash before enjoying. Learn more about how we clean our produce here…

      https://simplegreensmoothies.com/dirty-dozen-list

      And if you have any concern, it’s always best to check with your physician or OBGYN.

  9. Hi,

    Good information! I just found that I’m 5 weeks pregnant. Green smoothies is my staple breakfast with most of the ingredients listed are added to my smoothies

    I add mint leaves and ginger to my smoothies. Could you please tell me if I can continue adding mint and ginger to my smoothies during my pregnancy. I see that you have listed “herbs” in avoid section.

    Thanks!

    1. Hi Nithya,

      Congratulations! We suggest avoiding herbs like cilantro, parsley + mint because of their detoxifying properties. The toxins they help remove from your body are passed into your blood stream and therefore can be passed onto baby. While you don’t need to avoid them entirely, we simply suggest you just don’t make them a staple in your diet.

      Looking for a second opinion? It’s always a great idea to run any health concerns past your doctor or midwife.

  10. Hi, so I would like to know how many green smoothie can a pregnant wome have?
    I would think once a day is fine right? I’m 13weeks so I would really like to nurish my baby and also not gain extra weight then what I am

    1. Hi Vindy,

      Congratulations!! We suggest sticking t0 16oz, which is one serving. If you’re ever concerned it’s always great to double check with your OBGYN or midwife.

  11. Hi there, I’ve just found out i’m 5 weeks pregnant and really want to stay healthy throughout the pregnancy, Any other pro-pregnancy smoothies anyone can offer would be great to hear!
    🙂

    1. Hi Vicky,

      Congratulations! Green smoothies are a great way to fuel your body + provide baby with leafy greens, fresh fruits + nutrients!