The heart-stopping moment I realised my first pregnancy had ended is still vivid in my memory. I’d gone for my 14-week check with my doctor, happy and confident. I was 31 and healthy. It didn’t even cross my mind that anything could go wrong.
But as the image appeared on the screen, I knew my pregnancy was over. The doctor confirmed there was no heartbeat. My pregnancy had stopped three weeks before, at roughly ten-and-a-half weeks and I hadn’t even known.
I’d had no symptoms. This is called a silent miscarriage: the embryo stops developing and dies but your body does not expel it.
I was still grieving when I found I was pregnant again three months later.
I sobbed before each scan, and it wasn’t until around five months in, buoyed by daily kicks, that I started to breathe easier. Fortunately, I went on to have a healthy baby boy.
Both pregnancies have made me so appreciative of how precious and fragile the process of creating a life can be. That awareness drove me to explore scientific research on how a mother’s lifestyle can influence the baby growing inside her.
As the creator of the Glucose Goddess approach – my bestselling books and social media following are built on my work underlining the importance of stabilising blood sugar levels – nutrition was my starting point.
The message from pregnancy research is clear: those nine months offer a crucial window in which a mother-to-be can shape her unborn child’s physical and mental health.
Jessie Inchauspé has built a global following as the ‘Glucose Goddess’, helping millions beat food cravings
I have learned some striking things. For instance, mothers whose diets are consistently high in sugar are more likely to have children who go on to be overweight or develop diabetes, and it may also prime their tastebuds to crave sugar. There’s also evidence linking high maternal sugar intake with an increased chance of mental health disorders, including ADHD and autism.
In addition, 90 per cent of pregnant women don’t eat enough choline – a molecule many will never have heard of. It plays a vital role in forming a baby’s brain cells and can positively influence memory and attention spans.
Around 70 per cent of us don’t eat enough protein, which may programme a baby’s body to build less muscle, carry more weight in later life and develop weaker organs.
But let me be clear, it’s not your fault you don’t know this. Many health professionals don’t adequately communicate the importance of maternal nutrition in antenatal care. Nor should you feel anxious if you’ve already had children – your body has remarkable ways of compensating and they will almost certainly be fine.
But if you are pregnant, or know someone who is, then these discoveries are empowering.
The plan I have developed is straightforward – avoid added sugars and ensure you’re getting three vital nutrients I call ‘pregnancy building blocks’.
These consist of protein – important for building muscles and organs – choline – essential for brain development – and omega-3 fatty acids, particularly DHA (docosahexaenoic acid) – which is critical for cognitive health.
The science behind this forms the basis of my book, Nine Months That Count Forever: How Your Pregnancy Diet Shapes Your Baby’s Future.
Today, I am exclusively sharing advice and recipes with Mail on Sunday readers, to help make sure you and your baby get the right nourishment.
The star ingredient
Choline is one of the most under-consumed and vital nutrients in pregnancy.
You’ve probably never even heard of it, yet your baby’s brain is counting on it.
Choline, found in high amounts in foods such as egg yolks and animal organs, is vital for creating the membranes of the 100 billion cells that will make up your baby by birth.
It plays a key role in creating the neurons (brain cells) your baby will keep for life, as well as the neurotransmitters (chemical messengers) that will enable them to communicate with each other.
It also helps develop the parts of the brain essential for memory, learning and attention.
Research has shown that women who consume the least choline in pregnancy are linked to a 36 per cent higher risk of neural tube defects – a brain malformation that usually ends in miscarriage.
One study found that children born to mothers with lower choline concentrations during pregnancy had slightly poorer memory at age seven. But it’s important to note that evidence from human trials only shows association, not cause.
- Choline is in the egg yolk, not the white. If you can’t finish your eggs, eat the yolk first.
- If eating many eggs is difficult, try scrambling them – this reduces volume, making them easier to eat.
- Add an extra egg at lunch or dinner. Crack it into the pan if you’re sauteing something or soft-boil one to add to beans, pasta or soup.
- Your body can’t store choline for long, so aim to get some every day. The upper recommended limit is 3,500mg a day – around 28 eggs – so you’re unlikely to eat too much.
- If nausea puts you off eggs in the first trimester, don’t worry. This is the least critical time, as your baby is not yet fully connected to your circulation via the placenta.
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However, in a 2016 trial at the University of North Carolina in the US, the offspring of pregnant mice that were fed very low levels of choline were found to have smaller brains that stopped developing prematurely. Conversely, the offspring of rodents given abundant choline in pregnancy showed lifelong benefits including better memory, improved attention and better protection against Alzheimer’s disease-related damage.
Yet studies show that only 10 per cent of women eat the recommended 450mg a day.
One reason may be that one of the richest sources is animal organ meats, such as liver – which the NHS advises pregnant women to avoid because of its high vitamin A content (too much vitamin A can cause serious birth defects).
But there is another solution: the humble egg.
One egg contains around 125mg of choline, so a four-egg omelette gives you roughly 500mg, meeting the daily minimum.
Studies suggest a higher level may be more beneficial still.
If you don’t like eggs (see the panel on the right), focus on adding an extra portion of fish or meat to your meals, as these are also good sources.
In a Cornell University study on women in their third trimester, one group was given 480mg of choline daily and the other nearly double that (930mg) through food and supplements. Their children were assessed at 13 months, then aged four, seven and ten.
Those whose mothers had consumed more choline had a 10 per cent faster reaction time to images shown – a measure of infant cognitive processing. When the children came back aged seven, those whose mothers had consumed more choline again performed better in memory and focus tests, suggesting measurable benefits that were still visible years later.
How much protein?
Protein is the raw material from which your baby is literally built. Science suggests most pregnant women aren’t eating enough.
Excluding water, 80 per cent of your body is made up of proteins, built from chains of tiny amino acids – building blocks your body can’t manufacture on its own, so you must obtain them through protein-rich foods such as eggs, meat, fish, dairy, pulses and lentils.
One US study involving 500 pregnant women found that 70 per cent of them were not meeting optimal protein intake from the second trimester.
There are consequences for the mother: if the placenta cannot source enough amino acids from the food she eats, it will begin drawing on the mother’s own muscle tissue to meet the baby’s needs.
Research shows protein restriction leads to smaller babies, who are at a higher risk of developing type 2 diabetes as adults, as well as being likelier to have high blood pressure, heart disease and insulin resistance in adulthood.
It is believed a shortage of nourishment in the womb prompts lasting metabolic adaptations – the baby’s body becomes ‘thrifty’, storing fat more easily and developing organs such as pancreas, kidneys and heart that are later more vulnerable to dysfunction.
Scientists have pinpointed protein shortage as the key factor.
When pregnant animals were fed half their required protein (with calories kept constant by adding carbohydrates or fats), their offspring were born smaller with a lower muscle mass and a higher risk of type 2 diabetes, high blood pressure and obesity – regardless of their mothers having adequate overall calorie intake. In a Chinese study of 1,400 mother-baby pairs, researchers found mothers whose pregnancy diets were highest in protein had children with better neurodevelopment at age three.
Meet daily needs
Work out how much daily protein you need. In the first trimester, multiply your pre- pregnancy weight (in kg) by 1.22 to calculate how many grams of protein you need.
In your second and third trimesters, multiply it by 1.52.
My pre-pregnancy weight was 70kg; so I needed 1.22g x 70kg = 85g of protein per day in the first trimester. And 1.52g x 70kg = 106g in the second and third.
Aim for protein at every meal. If nausea is an issue, a small amount before rising – such as a handful of nuts – can settle the stomach.
- Protein powder is handy to mix into soups or yoghurts. Or try a pea and rice protein.
- Snack on a pot of yoghurt.
- If vegetarian, focus on dairy and eggs. Add lentils for iron.
- Eat it with carbohydrates to help moderate the glucose spike.
Final building block
DHA helps form the membranes of neurons (alongside choline) and the chemical messengers that allow brain cells to communicate.
It also plays a role in forming the retina and visual system.
DHA is made by tiny algae in the ocean – rich sources are fish and seafood, particularly oily fish such as salmon. Health agencies recommend 300mg of DHA per day in pregnancy. But newer research suggests there are further benefits associated with having more.
DHA lingers in the body for days, so your weekly average matters more than daily precision. Studies show between 70 and 95 per cent of pregnant women don’t reach the 300mg threshold. And research suggests low DHA levels could affect the growth of your little one’s brain.
Studies have found links between low fish consumption in pregnancy and babies with slower responses to visual stimuli, up to 48 per cent lower verbal IQ, up to 35 per cent reduced fine motor skills, up to 30 per cent reduced communication skills and up to 24 per cent reduced social development.
These were associations, not proof of causes. But research involving pregnant mothers who took 1,200mg of DHA a day in supplement form had children with a measurable four-point increase in IQ at age four.
© Jessie Inchauspé, 2026
Adapted from Nine Months That Count Forever, by Jessie Inchauspé (New River Books, £18.99), to be published March 26. To order a copy for £17.09 (valid to 28/03/26; UK p&p free on orders over £25) go to mailshop.co.uk/books or call 020 3176 2937.
Switching to a savoury breakfast
Nine Months That Count Forever, by Jessie Inchauspé (New River Books, £18.99) is published on March 26
A high-carb breakfast, such as granola, toast with jam or porridge with honey, sends glucose spiking first thing, triggering a dopamine hit that makes cravings worse for the rest of the day. But a breakfast anchored in protein, choline and healthy fat – such as scrambled eggs – keeps glucose steady and hunger at bay for hours, which means you nip cravings in the bud at breakfast.
Use these five steps as a guide to finessing your morning menu:
1. Start with protein. Greek yogurt, tofu, meat, eggs, fish, cheese, nuts or a protein powder all work well.
2. Add fat. Scramble your eggs in olive oil, slice an avocado, or stir in chia seeds or flax seeds to yogurt.
3. Add veggies if you can. Spinach in scrambled eggs, mushrooms, tomatoes, courgettes – any vegetable adds beneficial fibre.
4. Optional starch or whole fruit for flavour. Try oats, toast or a piece of fruit – the best bet is berries as they’re naturally low in sugar.
5. Skip sweet additions. This includes honey, dried fruit and fruit juice.
Quick no-prep ideas: A bagel with cream cheese, topped with a few lettuce leaves or tomato and tinned salmon; an apple with walnuts and slices of cheddar; Greek yogurt with 2tbsp of nut butter and a handful of berries; toast with mashed avocado, goat’s cheese and chilli flakes.
Building blocks frittata
This recipe is loaded with building blocks – foods rich in protein, choline and DHA. Save one portion for later.
Per portion: 60g protein, 635mg choline, 1,460mg DHA omega 3 (1,580mg if using free-range pasture-raised eggs).
INGREDIENTS (serves 2)
Juice of ½ lemon
200g salmon or trout fillet
2 small courgettes, cut into 5mm slices
2 tbsp olive oil
8 eggs
100g cottage cheese or cream cheese
75g frozen peas, defrosted
1 tbsp chopped dill or chives
Salt and freshly ground black pepper
METHOD
1. Fill a small pan with water, add lemon juice and a pinch of salt. Simmer. Place the salmon or trout fillet in the liquid, cover with a lid and poach for 5–7 minutes, then remove and put aside.
2. Put courgettes and olive oil into a frying pan and cook over a medium heat, stirring often, for 3–4 minutes until starting to soften. Meanwhile, whisk the eggs with the cottage cheese in a bowl until combined.
3. Add the peas and dill or chives. Season with salt and pepper. Then heat grill to high. Pour the egg mixture into the pan, around the vegetables. Flake the cooked fish and scatter evenly over the eggs.
4. Cook the frittata on the hob over a low-medium heat, without stirring, for about 4 minutes until the egg has set around the edges and the middle is still liquid.
5. Slide the pan under the hot grill. Cook for around a further 4 minutes until the egg is golden and has completely set.
Mackerel mash of goodness
When it comes to bread during pregnancy, the winner is sourdough. The fermentation process changes the starch chains so that they create a smaller glucose spike.
For a protein and omega-3 boost, I love using smoked mackerel, but you can easily swap in good-quality tinned sardines in olive oil, or even salmon, if you prefer. You can also skip the nuts and avocado. Think of this as a flexible template to adapt to your taste.
Per portion: 49g protein, 270mg choline, 1,090mg DHA (1,120mg if you use a free-range pasture-raised egg).
INGREDIENTS (serves 1)
1 egg
1 ripe avocado
125g smoked mackerel or sardine fillets
3tbsp pasteurised cottage cheese
2 small slices of sourdough toast
25g walnuts, pecans or mixed seeds, toasted
Salt and freshly ground black pepper
Pasteurised sauerkraut, optional
Lemon wedges, optional
METHOD
1. Boil the egg in boiling water for 10 minutes, until just hard-boiled, then drain and plunge the egg into ice-cold water to stop the cooking.
2. Cut the avocado flesh into rough chunks, tip them into a mixing bowl and lightly mash them with a fork.
3. Skin the mackerel or sardine fillets and flake the flesh into the bowl. Add the cottage cheese, season with salt and pepper and mix.
4. Pile the avocado smash on to the toasted sourdough, scatter with the toasted nuts or seeds. Serve with a spoonful of pasteurised sauerkraut, if you like, and wedges of lemon on the side.
Sweetcorn cheesy pancakes
Confession: this isn’t the breakfast with the most building blocks. But some mornings just call for pancakes. Just catch up later in the day with some high-protein and choline-rich foods to hit your goals.
Per portion (without optional extras): 18g protein, 115mg choline, 20mg DHA (if you use free-range pasture-raised eggs).
INGREDIENTS (makes 12, 3 portions)
100g Brussels sprouts or spring greens,trimmed and cut into fine shreds
165g sweetcorn kernels
65g Gruyère cheese, grated
75g plain flour
1 tsp baking powder
150ml whole milk
1 egg, plus 1 yolk
4 tbsp hemp seeds
Olive oil
Salt and freshly ground black pepper
METHOD
1. In a large bowl, mix together the sprouts or greens, sweetcorn and Gruyère. In another bowl combine the flour, baking powder, milk and eggs. Season well, and whisk until smooth. Add the hemp seeds and whisk again. Pour the batter mixture into the veggies and mix thoroughly.
2. Heat a little olive oil in a large frying pan over a medium heat. Spoon 4 mounds of the pancake mixture into the pan, allowing a rounded tablespoonful per pancake.
3. Cook for about 1 minute until the batter has set around the edges, the underside is golden and the batter on the top is starting to dry. Using a palette knife or fish slice, carefully flip the pancakes over and cook the other side until golden brown.
4. Remove the pancakes from the pan and keep them warm on a covered serving dish while you cook the remaining mixture, adding a little more olive oil to the frying pan as needed.
5. To serve, you can keep it simple with a spoonful of yoghurt or sour cream, maybe a drizzle of chilli oil. Or go big: blistered cherry tomatoes, sliced avocado, crispy bacon.
6. If you’re only eating one portion, keep the extras in the fridge and you’ll have a couple of grab-and-go breakfasts.
Parmesan fried eggs
If you’ve read my other books, you will already know about my parmesan obsession. So you can imagine my relief when I found out it’s totally fine to eat during pregnancy. And it’s also packed with protein.
Per portion: 46g protein, 565mg choline, 120mg DHA (if you use free-range pasture-raised eggs).
INGREDIENTS (serves 1)
120g broccoli
Half a green chilli, finely chopped
Juice of half a lime
4 eggs
75g (4 rounded tbsp) freshly grated parmesan
2 tsp olive oil
Half a teaspoon za’atar, to serve (optional)
Salt and freshly ground black pepper
METHOD
1. Cut the broccoli into slivers and tip it into a bowl. Add the chilli, squeeze over the lime juice and season well with salt and pepper. Mix to combine, then set aside for 10 minutes for the flavours to mingle.
2. Crack each egg separately into its own small bowl or ramekin.
3. Take a large non-stick frying pan and spoon the parmesan into 4 mounds in the pan, then spread each mound into a 10cm circle.
4. Set the pan over a medium heat for 20 seconds until the cheese just starts to melt.
5. Carefully tip one egg on top of each mound of cheese in the pan, season with pepper and cook for 30 seconds until the edges start to set.
6. Drizzle the olive oil around the edge of each parmesan egg, then cover the pan with a lid or baking sheet. Cook the eggs for another minute or so until the yolks are set and the whites are crispy and golden on the edges and undersides.
7. Remove the pan from the heat and, using a fish slice, lift the eggs on to a plate. Arrange the dressed broccoli alongside and sprinkle with za’atar, if using, to serve.
Baked feta
Ever since my roommate at university showed me how to bake feta, I’ve never looked back. In this recipe, you can serve the spinach tossed with the other warm vegetables, or keep it on the side as a simple salad. Either way, you’re layering in extra folate, vitamin C and antioxidants.
For even more flavour (and a boost of carotenoids – pigments in plants and algae), try adding red peppers to the roasting tin with the cherry tomatoes. I love this with some sourdough bread, and – while it can make two portions – I often have it all to myself!
Per portion (without optional extras): 20g protein, 45mg choline.
INGREDIENTS (serves 2)
175g cherry tomatoes
100g tinned chickpeas, drained and rinsed
1 thyme sprig, leaves picked
1 garlic clove, finely sliced (optional)
200g block of pasteurised feta
3 tbsp olive oil
A handful of baby spinach leaves
Salt and freshly ground black pepper
Finely grated zest of half an unwaxed lemon, optional pinch of crushed dried chilli flakes, optional mixed nuts or seeds, toasted, to serve, optional
METHOD
1. Heat the oven to 200C/180C fan. Tip the cherry tomatoes into a small roasting tin and add the chickpeas, thyme and sliced garlic, if using.
2. Season lightly with salt (the feta is already salty) and more generously with pepper. Nestle the feta in the middle of the tin among the chickpeas and tomatoes and drizzle with olive oil. Sprinkle with the lemon zest and/or chilli flakes, if using.
3. Bake in the middle of the hot oven for 15–20 minutes until the tomatoes have softened and are just starting to burst and the edges of the feta are golden and crisp.
4. Stir through the baby spinach and allow it to wilt in the heat of the vegetables, then serve, sprinkled with toasted nuts or seeds, if you wish.
Main dishes
Butterbeans with greens and sardines
This dish is everything you need in pregnancy food: simple, hearty and bursting with protein, choline and a huge hit of DHA thanks to the sardines.
Per portion: 40g protein, 287mg choline, 1,950mg DHA
INGREDIENTS (Serves 1)
2 tbsp olive oil
1 garlic clove, crushed
400g tin of butter beans, drained
A handful of baby spinach leaves
200g chard or kale, roughly chopped
Juice of half a lemon
120–140g tin of sardines in olive oil, drained
Salt and freshly ground black pepper
METHOD
1. Heat the olive oil in a large frying pan over a medium heat. Add the garlic and cook for 30 seconds until aromatic, but do not brown. Add the butter beans and cook for a further 1–2 minutes to warm through.
2. Add the spinach and chard or kale and a splash of water and cook, stirring gently, until the leaves have just wilted.
3. Slide the pan off the heat, add the lemon juice and season well with salt and pepper. Tip the beans and greens into a serving dish, flake the sardines on top and serve.
Smash parmesan patties
This was one of my pregnancy staples – and yes, I really mean two patties, not just one. Meat is a direct source of the building blocks your baby needs. So, if you can manage it, go for two. And because I can never resist, I always finish my patties with a snowfall of Parmesan on top. Serve them with some beans or salad and vary seasonings to keep it interesting: a splash of Worcestershire sauce, a little Tabasco, some chopped gherkins or shallots… whatever makes it delicious for you.
Per portion: 58g protein, 160mg choline.
INGREDIENTS (serves 1)
200g good-quality minced beef
1 garlic clove, crushed
1 tbsp Dijon mustard
1 thyme sprig, leaves picked
Half teaspoon paprika (either smoked or sweet, both work)
1 tbsp olive oil
2 tbsp freshly grated parmesan, to serve
Salt and freshly ground black pepper
METHOD
1. In a mixing bowl combine the minced beef with the garlic, Dijon mustard, thyme and paprika and season well with salt and pepper. Mix well to combine and shape the mince into two balls. Cover and chill for 20 minutes, or until ready to cook.
2. Heat the olive oil in a large frying pan over a high heat. Using your hands, flatten the meatballs into patties and place them into the hot pan. Using a fish slice, flatten each patty to a thickness of about 1cm and cook for about 3 minutes on each side until cooked through and nice and browned.
3. Transfer the patties to a plate and serve topped with a mound of freshly grated parmesan on top and your chosen greens alongside.
Salmon and feta fishcakes
These salmon and feta fishcakes tick every box. They’re also versatile: have one straight from the pan as a snack, or serve four with a salad for a full meal. The dill, lemon zest and capers keep things fresh and zippy, while the feta adds a salty kick. Reheat them either in the microwave until piping hot or wrapped in foil and popped into the oven at 180C/160C fan for 10 minutes.
Per portion: 37g protein, 185mg choline, 1,950mg DHA (1,960mg if you use a free-range pasture-raised egg).
INGREDIENTS (Makes 12 fishcakes, 3 portions)
400g skinless boneless salmon fillet
100g pasteurised feta, crumbled
1 rounded tbsp drained capers
Finely grated zest of half an unwaxed lemon
2 tbsp chopped dill
1 egg, beaten
2–3 tbsp olive oil
2 tbsp plain flour
Salt and freshly ground black pepper
A spoonful of tzatziki (shop-bought), to serve
Lemon wedges, to serve
METHOD
1. Cut the salmon into dice and tip them into a food processor. Pulse until the salmon is chopped into small pieces, then tip it into a bowl and add the feta.
2. Roughly chop the capers and add them to the salmon with the lemon zest, dill and egg and season with salt and pepper. Mix thoroughly to combine, then shape the mixture into 12 equal- sized patties.
3. Heat 2 tablespoons of the olive oil in a large frying pan over a medium heat. Dust the fishcakes in the plain flour to coat and then, in batches, fry them for about 2 minutes on one side, then flip and cook on the other side, until golden all over and thoroughly cooked through.
4. Serve hot with a good dollop of readymade tzatziki and with lemon wedges for squeezing over.
Chicken caesar
This salad is my riff on a chicken caesar, with kale stepping in for the lettuce (you can also use cos or Romaine lettuce) and a creamy avocado-cashew dressing. It’s not just delicious, it’s a building-block bomb.
INGREDIENTS (serves 2)
Per portion: 54g protein, 180mg choline
1 small ripe avocado (or half a large avocado)
50g unsalted cashews
1 garlic clove
2 tbsp flat-leaf parsley, chopped
125ml extra virgin olive oil
Juice of 1 small lemon
25g freshly grated parmesan, plus extra shavings to serve
2 skinless boneless chicken breasts
150–200g leafy kale
2 tbsp pumpkin seeds, toasted
Salt and freshly ground black pepper
METHOD
1. First, make a dressing. Cut the avocado flesh into chunks and tip them into the jug of a high-speed blender. Add the cashews, garlic, flat-leaf parsley, 100ml of the olive oil and the lemon juice.
2. Add the parmesan and 3 tablespoons of cold water and season well with salt and pepper. Blend until the dressing is smooth, and set aside.
3. Place the chicken breasts between two sheets of cling film and, using a rolling pin or the base of a saucepan or frying pan, bash the chicken to flatten each breast to a thickness of around 1cm.
4. Heat the remaining oil in a frying pan over a medium-high heat. Add the chicken breasts and cook for about 3 minutes on each side until golden brown and cooked through. Remove them from the pan and leave to cool.
5. Tear the kale into bite-sized pieces and tip them into a large bowl. Add two thirds of the dressing and turn the leaves to coat.
6. Divide the dressed kale between two serving plates. Slice the chicken breasts and place equal amounts on top of the kale, drizzle with more dressing, scatter over the pumpkin seeds, and sprinkle over parmesan shavings to serve.
Pistachio pesto steak night
Steak night, Jessie edition. The queen of this dish is definitely the pistachio pesto. Sure, you could grab a jar of shop-bought pesto, but making your own turns a simple steak into something special – and adds extra protein, choline and healthy fats in the process. The pesto in this recipe yields enough for two servings and will keep happily in the fridge for three to four days, ready to upgrade your next meal.
Per portion: 60g protein, 180mg choline
INGREDIENTS (serves 1, with 1 portion of leftover pesto)
50g shelled unsalted pistachios
Half small bunch of flat-leaf parsley
Half small bunch of basil
1 garlic clove
3 tbsp freshly grated parmesan, plus extra shavings to serve
5 tbsp extra virgin olive oil
Juice of half lemon (optional), to taste
1 x 200g sirloin steak
100g cherry tomatoes, halved
A handful of rocket, watercress or baby spinach leaves
Salt and freshly ground black pepper
METHOD
1. Start by making the pistachio pesto. Tip the pistachios, flat-leaf parsley, basil and garlic into a mini food processor and blend until finely chopped.
2. Add the parmesan and 4 tablespoons of the olive oil, season with salt and pepper and pulse until combined. Add lemon juice to taste, if you like.
3. Heat the remaining olive oil in a frying pan over a high heat. Season the steak with salt and pepper and cook for about 4 minutes on each side until nicely charred all over and cooked through. Remove the steak from the pan and set it aside to rest for 5 minutes.
4. Tip the cherry tomatoes into the hot pan and cook them over a high heat for 30–60 seconds to soften them slightly.
5. Arrange the salad leaves on a plate and scatter over the tomatoes. Slice the steak into 1cm-thick slices and arrange it on top of the leaves. Drizzle over the pesto and shave a little parmesan over the top to serve.
The baby salad
The dark colours in fruit and vegetables are a signal of powerful natural plant compounds called phytonutrients, making this baby salad the perfect example of how to increase your intake.
Per portion: if you add 3 eggs: 32g protein, 444mg choline, 90mg DHA. And if you add 1 cooked chicken breast; 56g protein, 182mg choline. If you add 150g firm tofu: 23g protein, 111mg choline.
INGREDIENTS (serves 2)
2 beetroot, washed but not peeled
1 red pepper, quartered and deseeded
6 tbsp extra virgin olive oil
2 tbsp roasted tahini
Juice of half a lemon
1 garlic clove, crushed
120g baby spinach leaves
175g tinned chickpeas (drained weight)
1 tsp za’atar (optional)
2–3 tbsp Greek yoghurt, to serve
Salt and freshly ground black pepper
Protein add-ins: 3 hard-boiled eggs, 1 cooked chicken breast or 150g firm tofu
METHOD
1. Heat the oven to 180C/ 160C fan and line a small roasting tin with baking paper. Cut the beetroot into quarters or sixths, depending on size, and tip the wedges into the tin. Drizzle with 1 tablespoon of the olive oil and season well. Roast the beetroot for about 20 minutes, or until they are starting to soften.
2. Add the quartered red pepper to the roasting tin, drizzle with another tablespoon of the oil and return the tin to the oven for 15 minutes, until all the vegetables are tender and starting to char at the edges.
3. Meanwhile, prepare the dressing. In a bowl combine the tahini, lemon juice and garlic. Add the remaining 4 tablespoons of olive oil and season. Whisk to combine, adding a little cold water if the dressing is a little thick.
4. Divide the spinach between two plates, top each portion with the chickpeas and roasted veggies, season with za’atar, if using, and drizzle with the dressing. Serve with a dollop of Greek yoghurt on the side and whichever protein option you prefer.
Snacks
Protein-packed yoghurt
I ate this almost every day in my second and third trimesters – it was my pregnancy obsession, the perfect, tasty way to get a whopping dose of protein in one go, plus a nice boost of choline and a burst of colourful fruit. On mornings when I didn’t feel like eggs, it doubled as the perfect breakfast. And trust me on the salt flakes – they bring it all together.
Per portion: 58g protein, 115mg choline.
INGREDIENTS (serves 1)
250g skyr
A portion of high-quality protein powder to yield 20g of protein (I used a grass-fed whey isolate protein powder)
1 tbsp nut butter
A small handful of whole, skin-on nuts, such as pecans, almonds or hazelnuts
A handful of fruit, such as berries, kiwi fruit, bananas, peaches and nectarines
Seeds and juice from ½ passion fruit
A pinch of sea-salt flakes
METHOD
1. Mix the skyr and protein powder in a serving bowl until smooth and thoroughly combined (this may take a minute). Spoon the nut butter on top.
2. Roughly chop the nuts and sprinkle them over the Skyr.
3. Prepare the fruit of your choice – cut larger berries into halves or quarters; peel and slice bananas and kiwi; cut peaches and nectarines into bite-sized slices.
4. Arrange the fruit on top of the nuts and Skyr, spoon over the passion fruit seeds and juice and add a light scattering of sea-salt flakes to finish. Enjoy.
Cauliflower with chickpeas
Chickpeas and cauliflower are some of the best choline-rich foods in the plant kingdom, so I had them as my main plant foods during pregnancy. If you eat fish, add a side of tinned salmon and you’ll bring this bowl up to around 32g of protein and 200mg of choline per serving – and turn its negligible DHA into a fabulous 500mg. To pump this salad up even more, add some warmed mixed grains or lentils – ready-cooked grains in a pouch are a brilliant store-cupboard stand-by.
Per portion: 18g protein, 140mg choline.
INGREDIENTS (serves 2)
Half cauliflower (including leaves)
4 tbsp extra virgin olive oil
1 tsp cumin seeds
Half tsp chilli flakes or smoked paprika
200g tinned chickpeas, drained and rinsed
200g hummus (made with roasted tahini)
2 tbsp pomegranate seeds
Salt and freshly ground black pepper
METHOD
1. Heat the oven to 200C/180C fan.
2. Cut the cauliflower into bite-sized florets (reserve the leaves). Tip the pieces into a small roasting tin, drizzle with 2 tablespoons of the extra virgin olive oil, sprinkle over the cumin seeds and chilli flakes or smoked paprika, and season with salt and pepper. Roast the cauliflower for about 12 minutes until it is tender and starting to char at the edges.
3. Add the cauliflower leaves and chickpeas to the tin, shake the pan to coat them in the oil and roast for a further 5–6 minutes, or until the leaves are starting to brown and crisp.
4. Spoon the hummus equally over two serving plates and make a well in the middle of each portion. Arrange the cauliflower florets, leaves and chickpeas on top, scatter with pomegranate seeds and drizzle with the remaining olive oil to serve.
Crispy chickpeas
These make the perfect snack but you can also add them to salads or use them as a topper for soups. Try switching the spices around to suit your taste. Powdered wasabi is a good option for extra heat, za’atar is a wonderful warming spice blend and, if all else fails, medium-heat curry powder is always tasty.
Per portion: 7g protein, 15mg choline.
INGREDIENTS (makes 3 portions)
400g tin of chickpeas
1 tsp ground cumin
Half tsp cayenne
1 tsp smoked paprika
Half tsp garlic granules
1–2 tbsp olive oil
Salt and freshly ground black pepper
METHOD
1. Heat the oven to 200C/180C fan. Line a baking tray with baking paper and line a plate with kitchen paper.
2. Drain and rinse the chickpeas and tip them on to the plate lined with kitchen paper to dry slightly.
3. In a mixing bowl, combine the ground cumin, cayenne, smoked paprika and garlic granules. Add the chickpeas, 1 tablespoon of the olive oil and season well with salt and pepper. Mix well to coat the chickpeas in the spices, adding the remaining oil if needed for an even coating, then tip them into the lined baking tray, shimmying them to arrange them in an even layer.
4. Roast the chickpeas for 30–35 minutes until crispy, shaking the tray from time to time so that they cook evenly. Leave to cool before serving. You can store them in an airtight container in the fridge for up to 3 days.
Nori and seed crackers
Nori sheets as a great source of iodine. This recipe makes about 24 crackers, but just half the batch will get you 100mcg out of your daily 250mcg iodine goal, while also adding a good dose of plant-based protein from the seeds and a helpful boost of choline.
Per portion: 34g protein, 65mg choline, 100mcg iodine.
INGREDIENTS (makes about 24 mini crackers)
150g mixed seeds (pumpkin, sunflower, sesame, flax and hemp)
20g chia seeds
50g ground flax seeds
25g freshly grated parmesan
2 sheets of nori
Salt and freshly ground black pepper
METHOD
1. Heat the oven to 140C/120C fan and line one large or two medium baking sheets with baking paper.
2. Tip the mixed seeds, chia seeds, flax seeds and parmesan into a mixing bowl.
3. Cut the nori sheets into rough pieces. Put them into a mini food processor and pulse until the nori is chopped into small pieces (about 5–10mm each). Add this to the seed mixture and season well with salt and pepper.
4. Add 150ml of cold water and combine until the mixture clumps. Add more water, a teaspoon at a time, if needed, to bring it together.
5. Using a palette knife spread the mixture thinly and evenly on to the lined baking sheets – it should be 2–3mm thick. Bake for about 40 minutes, turning the trays around halfway through baking. Then flip the cracker over so that the underside is now uppermost and return it to the oven for a further 10 minutes to dry out.
6. Leave the cracker to cool on the baking sheet, then break it into individual, cracker-sized pieces (you should get about 24). Store in airtight food boxes for up to 3 days.
Peach and mozzarella salad
When I learned how much protein was in mozzarella, I was very happy. There are 21g in a standard mozzarella ball – the same as in three eggs! Mozzarella is generally pasteurised, so it’s safe to eat during pregnancy. It is also – like all dairy products – a source of iodine. Not bad, right?
Per portion: 25g protein, 54mg choline, 60mcg iodine.
INGREDIENTS (serves 1)
A handful of rocket leaves
1 ripe peach
A handful of mixed tomatoes
1 avocado or 1 baby cucumber
125g ball of pasteurised mozzarella, drained
2 basil sprigs, leaves picked
1–2 tbsp extra virgin olive oil
2 tsp white wine or cider vinegar
Salt and freshly ground black pepper
METHOD
1. Scatter the rocket leaves on to a plate. Cut the peach flesh into wedges, slice the tomatoes into bite-sized pieces and slice the avocado or cucumber and arrange all these on top.
2. Tear the mozzarella into bite-sized pieces and nestle the pieces among the peaches. Roughly tear the basil leaves and scatter them over the top.
3. Drizzle with the extra virgin olive oil (more or less, according to taste) and white wine or cider vinegar. Season with salt and pepper and serve.
Savoury flapjacks
These delicious savoury squares are an ideal snack to have in the fridge or in your handbag for when you are out. They contain starch in the rolled oats, but because they are paired with so much fibre and protein, they won’t spike your glucose
levels. You can use whichever lentils you prefer. Try adding 2 tablespoons of chopped soft herbs to the mixture, such as flat-leaf parsley, chives or coriander, or even a little spice, such as cumin or a pinch of chilli, or a good spoonful of grain mustard, if you like.
Per square: 6g protein, 30mg choline.
INGREDIENTS (makes 16 squares)
125g rolled oats
200g coarsely grated carrot (roughly 2 carrots; no need to peel)
75g mixed seeds (sunflower, pumpkin, flax, hemp, sesame), plus extra sesame seeds for sprinkling
100g cooked lentils (either green, puy or black lentils)
125g mature cheddar, grated
2 eggs, lightly beaten
50g butter, melted
Salt and freshly ground black pepper
METHOD
1. Heat the oven to 180C/160C fan and line a 20cm square baking tin with baking paper.
2. In a large bowl, combine the oats, carrot, mixed seeds and cooked lentils. Add the grated Cheddar and mix to combine.
3. In a small bowl, mix together the eggs and melted butter and season well with salt and pepper. Add this to the oat mixture and mix to thoroughly combine.
4. Tip the mixture into the prepared baking tin and spread it level with the back of a spoon. Scatter over some sesame seeds and bake for about 35 minutes until golden brown.
5. Leave to cool and then cut into 16 squares to serve.
Shiitake broth with miso and cavolo nero
This miso soup hits the spot when you’re craving something salty and comforting. I would often also break up a nori sheet in there at the end for a boost of 100mcg iodine. Switch up the green veggies depending on your preference – purple sprouting broccoli or spring greens are good substitutions for cavolo nero. You can also add a little grated fresh ginger, sliced red chilli and crushed garlic to the mushrooms for an extra pop of flavour. This recipe makes enough for two portions – one to eat now and one for another day.
Per portion – with chicken: 28g protein, 105mg choline. With tofu: 12g protein, 65mg choline.
INGREDIENTS (serves 2)
150g shiitake mushrooms
2 tsp olive or sesame oil, plus more for drizzling
700ml chicken bone broth or vegetable stock
2 tbsp white or brown miso paste
1 cooked chicken breast, shredded; or 125g tofu, diced
4 stems of cavolo nero, tough stems removed, leaves chopped
METHOD
1. Halve or quarter the mushrooms, depending on their size, and tip them into a large saucepan. Add the 2 teaspoons of olive or sesame oil and cook the mushrooms over a medium heat for about 5 minutes until they are browned and tender.
2. Add the chicken bone broth or vegetable stock and bring the liquid slowly to the boil. Reduce the heat to a low simmer and cook for about 15 minutes for the mushrooms to infuse the broth.
3. Add the miso and stir to combine. Then, add the chicken or tofu and the cavolo nero and cook for a further 3–4 minutes to heat the chicken or tofu and wilt the greens.
4. Serve in bowls with a drizzle of olive or sesame oil (chilli oil is good, too).
Sweet things
Yoghurt ice creams
Before you reach for your delivery app and order five tubs of ice cream (been there), why not try this protein-packed and lower-in-sugar alternative? Yes, it takes a little prep and a silicone mould, but the payoff is big. These gorgeous treats live happily in your freezer, ready whenever cravings strike.
Per lolly: 4g protein, 12mg choline.
INGREDIENTS (makes 6 lollies)
200g Greek yoghurt
200g frozen raspberries or mixed berries (no need to defrost)
1 tbsp runny honey or maple syrup
1 tsp vanilla extract
1 banana
You will need a six-hole silicone ice-lolly mould and six lolly sticks.
METHOD
1. Combine the yoghurt, berries, honey or maple syrup and vanilla in the jug of a high-speed blender. Slice the banana into the jug and blend the mixture until smooth.
2. Divide the mixture equally between the lolly moulds, filling each one almost to the top. Cover and insert the lolly sticks. Freeze for 4–6 hours, or until solid. Unmould to serve.
Magic egg custard with plums
Hold up! A sweet dessert, with a tonne of choline in it? Is this magic? No, This is a sweet-treat superpower.
Per portion: 10g protein, 150mg choline, 30mg DHA (with free-range pasture-raised eggs).
INGREDIENTS (serves 4)
6 plums, stoned and halved
Juice of half a lemon
2 tsp caster sugar or runny honey
Half tsp ground cinnamon
Salt
3 whole eggs, plus 1 yolk
50–75g caster sugar
350ml double cream
100ml whole milk
Half tsp vanilla bean paste
METHOD
1. Heat the oven to 180C/160C fan. Line a small baking tray with baking paper.
2. Place the plums cut side up in the baking tray. Sprinkle with the lemon juice, sugar or honey and ground cinnamon. Bake the plums for about 30 minutes until they are juicy and tender. Remove them from the oven and keep them warm, covered with foil, while you prepare the custards.
3. Turn the oven temperature down to 150C/130C fan and place 4 150ml-capacity ramekins into a small roasting tin.
4. In a medium bowl, beat together the eggs and sugar using a balloon whisk. Add the cream, milk and vanilla, along with a pinch of salt, and whisk again until smooth. Strain the custard mixture through a sieve into a jug and pour it equally into the ramekins to fill them evenly.
5. Pour freshly boiled water into the roasting tin around the ramekins so that the water comes halfway up the sides of the pots. Carefully slide the roasting tin into the oven and bake the custards for about 30 minutes until set and piping hot. Remove the roasting tin from the oven and carefully remove the pots from the water.
6. Serve the custards immediately while hot with the warm plums. The custards will keep covered in the fridge but be sure to eat them within a day of making, and reheat them to at least 60C before eating.
Chocolate bark
This turns your dark chocolate into something with more pizzazz, and is better for your glucose levels. You can adapt it to include your favourite nuts. Just keep in mind that dark chocolate contains some caffeine and, as pregnancy progresses, you will take longer to clear it. A lot of this bark right before bed might make it harder to fall asleep.
Per portion: 4g protein, 13mg choline.
INGREDIENTS (makes 8 portions)
200g 70 per cent dark chocolate
1 tsp extra virgin olive oil
90g nuts (such as hazelnuts, walnuts, pistachios or almonds), roughly chopped
25g toasted mixed seeds (pumpkin and sesame work well)
2–3 tsp freeze-dried raspberry pieces or dried cranberries, finely chopped
A good pinch of sea-salt flakes
METHOD
1. Line a 20 x 30cm baking tray with baking paper. Break the chocolate into pieces and tip it into a heatproof mixing bowl. Add the olive oil and place the bowl over a pan of barely simmering water. Do not allow the bottom of the bowl to touch the water. When the chocolate has almost completely melted, take the bowl off the heat and stir it until smooth. Set aside.
2. Spoon the melted chocolate into the lined tray and, using the back of a spoon, spread it out into a thin layer to roughly fill the tray. Scatter over the chopped nuts and toasted seeds. Then sprinkle over the freeze-dried raspberry pieces or dried cranberries and the sea-salt flakes. Sharply tap the base of the tin on the work surface to level the chocolate.
3. Leave it to set at room temperature for about 2 hours – or, if you can’t wait, pop the tray in the fridge for about 30 minutes.
4. Once the chocolate has set, break or chop it up into chunks to serve. Store the chocolate pieces in a food box and keep them in the fridge for up to 2 weeks.
Cheesecake bites
The trick with this recipe is that it’s built around cream cheese and Greek yoghurt. The proteins and fats offset the speed at which the sugar will hit your bloodstream. Result? A tasty dessert, and smaller glucose spike for you and your baby.
Per portion: 6g protein, 40mg choline, 5mg DHA (with a free-range pasture-raised egg).
INGREDIENTS (serves 6)
200g full-fat pasteurised cream cheese
125g Greek yoghurt
50g caster sugar
1 large egg
1 tsp vanilla bean paste
1 tsp cornflour
To serve:
50g whole, skin-on almonds, finely chopped
Fresh berries
Seeds and juice from 2–3 passion fruit
METHOD
1. Heat the oven to 180C/160C fan and line a muffin tin with six paper muffin cases.
2. In a mixing bowl, combine the cream cheese, Greek yoghurt, caster sugar, egg and vanilla bean paste and, using a balloon whisk, mix until smooth. Add the cornflour and mix again until thoroughly combined.
3. Tap the bowl sharply on the work surface to knock out any large air bubbles.
4. Spoon the cheesecake mixture equally into the paper cases and spread it level. Bake the cheesecakes for 15 minutes until set, then leave them to cool. Once cold, chill until you’re ready to serve. They will keep for up to three days covered in the fridge.
5. Serve the cheesecakes with the chopped almonds, fresh berries and passion fruit seeds.
Chocolate peanut butter cups
Last but certainly not least… peanut butter and chocolate! You can use peanut or any other nut butter that you prefer in these treats – just make sure to use an unsweetened version (check the ingredients on the back of the jar). These will keep well for a week in the fridge in an airtight food box.
Per cup: 7g protein, 14mg choline.
INGREDIENTS (makes 10)
300g 70 per cent or higher dark chocolate
10 tsp unsweetened peanut butter
50g roasted peanuts, roughly chopped
A pinch of sea-salt flakes
METHOD
1. Line a muffin tin with ten paper muffin cases. Break the chocolate into chunks and tip it into a heatproof mixing bowl. Set the bowl over a pan of barely simmering water and leave the chocolate to melt, stirring occasionally until smooth. Don’t let the bottom of the bowl touch the water.
2. Remove the bowl from the heat, stir the chocolate well until smooth, then leave to cool for 5 minutes. Spoon 1 dessertspoonful of the melted chocolate into each paper muffin case and leave it to cool for 5 minutes. Lift up the tin and gently tilt it from side to side to swirl the chocolate in the paper cases so that it comes up the sides by about 2mm.
3. Spoon 1 teaspoon of peanut butter into the middle of each cup.
4. Cover the peanut butter with the remaining melted chocolate, scatter with peanuts and sea-salt flakes and leave the truffles to set in a cool place or in the fridge for 30 minutes.
All recipes from Nine Months That Count Forever, by Jessie Inchauspé (New River Books, £18.99), to be published March 26. To order a copy for £17.09 (valid to 28/03/26; UK p&p free on orders over £25) go to mailshop.co.uk/books or call 020 3176 2937.
