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5 Foods that Got Me Through My First Trimester of Pregnancy

Pregnancy fatigue, pregnancy nausea, food aversions and cravings; I experienced it all in my first trimester of pregnancy. And since managing my nutrition drastically impacted how I felt, I’m sharing the 5 foods that got me through my first trimester or pregnancy.

Pregnancy Foods | Foods to Fight Pregnancy Fatigue

If you’ve been following me on social media you know I recently announced my pregnancy with baby number two! We are so stinking excited and expecting in early October.

My pregnancy announcement has been followed with lots of messages on, ‘how are you feeling?’ And to be totally honest, it’s been a tough first trimester.

The first trimester of pregnancy kicks my butt. It did almost 3 years ago when I was pregnant with my son Brody, and it has again the past 3 months.

Pregnancy Announcement

I’m used to operating at 110% and parts of my job, like teaching group fitness and filming workout videos, are pretty physically demanding. So when pregnancy fatigue and nausea set in it really knocks me off my feet.

Enter solid nutrition and rest.

I know it may sound funny, but getting pregnant with my son Brody almost 3 years ago, was the best thing that ever happened to my diet. I went from a low carb lifestyle to relying on complex carbohydrates {hello whole grain bread, oats, bananas and apples} to fuel me throughout my first trimester of pregnancy.

And then I kept eating a higher amount of whole grains throughout my pregnancy, postpartum, and when I was completely back to just being me again. To my surprise, my body responded to this higher carb diet. I had more energy to fuel my active lifestyle. And I believe I was at my personal healthiest and strongest peak prior to getting pregnant with baby number 2.

It’s taken my 30 years to figure out a diet that suits my body best, and part of that journey included getting pregnant and incorporating more whole grains and carbohydrates into my daily nutrition.

As someone who leads an active lifestyle, carbohydrates are important for endurance and performance {The Grain Foods Foundation}. Pair my active lifestyle with first trimester ‘morning sickness’ {fellow mamas know — morning sickness can actually happen all day! For me it usually set in when I first woke up around 5am, then 10am, and then between 4-6pm}. During these peak ‘morning sickness’ hours carbs were my main source of a quick and easy snack that I could stomach without feeling nauseous.

So when the Grain Foods Foundation reached out and asked if I’d share why I say #YestoBread, I gladly jumped on board!

Bread is part of my daily nutrition, and it’s part of fueling my healthy and active pregnancy.

First Trimester Foods | Foods for pregnancy

Pregnancy Tips: Snacks that Help with Pregnancy Nausea

This photo above depicts my first trimester pregnancy cravings and snacks I relied on to calm my nauseas stomach. If you’re experiencing these pregnancy symptoms and looking for ways to reduce nausea or how to cure nausea, give these foods a try:

  • Whole Grain Bread {sometimes just plain, but typically toasted with toppings — more on that below}
  • Apples + Oranges
  • Salted Pretzels
  • Ginger Tea

Now that you know what I was snacking on, let’s dive into my breakfast, lunch and dinner staples. I’m sharing 5 whole-grain based foods that got me through my first trimester of pregnancy; and will continue to fuel my active pregnancy in the weeks ahead.

Pregnancy Tips: 5 Foods that Got Me Through My First Trimester + Help Fight Pregnancy Fatigue

  1. Toast with Nut Butter + Fruit
  2. Avocado Toast + Eggs
  3. French Toast
  4. Warm Sandwiches
  5. Build a Burger Bar

Toast with Nut Butter + Fruit

Toast with Berries and Bananas | Pregnancy Tips | Pregnancy Cravings

TOAST. It’s so simple, so easy, and a great way to start the day! Not to mention, it’s an actual lifesaver during the first trimester when the idea of breakfast meal prep makes you tired.

Two of my personal favorite toast toppings include:

  • Classic peanut butter and banana toast, sprinkled with chia seeds if I’m feeling fancy.
  • My spin on peanut butter and jelly which includes: nut butter, I personally love Trader Joe’s mixed nut butter or cashew butter, with raspberries and blueberries.

Combing a quick energy source, whole grain toast and fruit, with a healthy fat such as nut butter, gives you a solid and sustainable energy source for the day. Which is especially important to combat that first trimester pregnancy fatigue! 

Avocado Toast + Eggs

Avocado Toast | Pregnancy Cravings


Some days I’d go with one slice of the above nut butter toast with fruit and once slice of avocado toast for breakfast — best of both worlds. But often I would save avocado toast with eggs for lunch.

Whole grain toast + healthy fat avocado + protein-rich eggs = the perfect lunch combo.

According to a study done by PregnancySicknessSupport.org, nearly 80% of mothers suffer from pregnancy sickness, primarily in the first trimester. And it is suggested that pregnancy sickness nausea should be recognized as a warning sign that the maternal body is experiencing a protein deficiency.

For more avocado toast and egg recipe ideas click here

**I should note, that it recommend you cook your eggs all the way through during pregnancy. But to be completely honest, I still eat my eggs over-easy as it’s a personal preference and I just make sure that the eggs I’m purchasing are very high-quality. 

French Toast

French Toast | Pregnancy Tips | How to cure nausea

French toast is probably my #1 craving of this pregnancy thus far, and I could happily eat it for every meal. I also love that I’m able to sneak in some protein by dipping the toast in an egg mixture.

I tend to have some meat aversions during pregnancy, so I’m always looking for ways to add additional protein and if I can do it in the form of French toast, I call that a major win! 

Depending on how nauseous I’m feeling that day, I approach French toast toppings in different ‘levels’.

  • Level 1: boring + plain
  • Level 2: maple syrup
  • Level 3: yogurt + fresh strawberries {+typically some maple syrup too}

Because I love this simple 5-ingredient French toast recipe I’ve been making so much, I’m sharing the recipe with you below.

Simple 5-Ingredient French Toast Recipe

Simple 5-Ingredient French Toast
Prep time
Cook time
Total time
Because I love this simple 5-ingredient French toast recipe so much, and it helped my survive my first trimester of pregnancy.
Recipe type: French Toast, Breakfast
Cuisine: Breakfast
Serves: 2
  • 4 slice of whole grain bread
  • 3-4 large, cage free organic eggs
  • Splash of unsweetened vanilla almond milk
  • 1 tsp pure vanilla extract
  • 1 tsp ground cinnamon
  • Optional: maple syrup, full fat Greek yogurt, and berries for toppings
  1. Heat a non-stick pan to medium heat.
  2. Put cracked eggs, almond milk, vanilla, and cinnamon in a bowl and whisk until well combined.
  3. Dip {or I like to soak} whole grain bread in the egg mixture.
  4. Option to grease your pan if you don't have a non-stick pan. Then, place French toast in the pan and let cook for around 2 minutes on each side, or until it begins to turn golden brown.
  5. Serve French toast with toppings of choice: maple syrup, full fat Greek yogurt, fresh berries or ect.
**I personally would meal prep making this recipe in bulk and store leftovers in an airtight glass container for up to 5-7 days in the fridge {or freeze}.
Nutrition Information
Serving size: 2


Warm Sandwiches

Warm Sandwiches | Foods for First Trimester Morning Sickness

Again so simple and so easy, but so necessary when you don’t have the energy in the first trimester to food prep.

But I’m not talking boring turkey and cheese sandwiches. I like to make my sandwiches fancy, and it always made me feel better if I could include a few colorful veggies. So I’d load up my sandwich with: 

  • Whole grain bread
  • Thick-sliced turkey
  • Greens
  • Tomato
  • Red onion
  • Avocado

With a side of pickles {another random pregnancy craving}.

And cold sandwiches just don’t do it for me right now so I’d always heat them up whether via microwave or stove. Additionally, it’s recommended that pregnant women warm up deli meat before consuming to prevent the risk of listeria {Parents}.

I’ve also been loving this Strawberry Spinach Sandwich and these 1-minute Lunch Wraps as panini-style sandwiches too.

Build a Burger Bar 

Pregnancy Foods | Build a Burger Bar

Since you never really know what you’re going to be in the mood for eating throughout the first trimester, I clung to the idea of ‘build a {enter your meal here} bar’ ideas for dinner. Giving my family a complete dinner, but also allowing me to just put on my plate whatever items sounded good. 

For example, shown here is a build a burger bar typically served with a side salad or sweet potato fries. But I’m not just talking any side salad, my first trimester salads typically need to be ‘fancy’ salads with all the toppings — creamy dressing, cheese, and typically some form of candied nuts.

I’ve also been loving ‘build a caprese bread melt’ for dinner. A slice of whole grain bread topped with mozzarella cheese, tomato, and fresh basil; drizzled with olive oil and baked in the oven. So good! And I occasionally add meatballs to beef up the meal for my husband too.

5 Foods to Fight First Trimester Pregnancy Fatigue

According to Mayo Clinic, pregnancy fatigue is one of the most common physical side effects during the first trimester of pregnancy because the levels of the hormone progesterone soar.

I think I’ve taken more naps in my car over the last three months than I had in the entire rest of my life. I don’t know if it’s just the fact that I have a toddler at home already, but I’ve just been so tired.

So in addition to fueling your body with whole grains as a source of energy, I highly suggest getting your rest during pregnancy.

Grain Foods Foundation

This post is in partnership with the Grain Foods Foundation.

The Grain Foods Foundation is committed to nutrition education programming, and you can learn more about them at grainfoodsfoundation.org.

*Please note that every body and pregnancy is different. Just as you might have different cravings or aversions than other moms-to-be, what worked for me might be different than what will work best for you! Be sure to check with your doctor or midwife about your personal nutritional needs.

**This is a sponsored post in partnership with the Grain Foods Foundation. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.

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Pregnancy fatigue | 5 foods for the first trimester


Pregnancy fatigue | 5 foods for the first trimester

  1. Definitely made the French toast this morning. So delicious.

    I can’t recall how I found your website but I’ve been using your workouts for a couple of years and your postpartum workouts kept me strong throughout my pregnancy.

    • Hi Nicole! So sorry I’m just seeing this message now, but I’m so glad you enjoyed the French Toast! It’s a favorite of mine! I’m so glad you stumbled over here a couple years ago and have continued to follow along since. And so glad to hear you had a healthy pregnancy and postpartum! Thanks so much for following along! -Lindsey