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The tools and strategies to help you overcome nausea, cravings and more, with ideas for delicious, satisfying, healthy meals and snacks.

Ilana shows you how to navigate your first trimester using her Plate It! method to track your breakfast, lunch, snack, and dinner. Use this interactive PDF and you’ll learn how different foods affect your body and mood while optimizing your nutrition for this critical stage of your pregnancy.

Tracker– Trimester 1

Making healthy choices for you and your baby should be easy. These food lists are packed with delicious and filling options that you can use to create satisfying meals throughout your pregnancy.

2B Pregnant Food Lists - UK

Brownies for breakfast? Yes, please! You won’t believe how easy these are to make—and they’re high in protein and fiber so they’ll help keep you going all morning. Their sweetness comes from ripe bananas, and their moist, dense texture comes from canned beans (don’t worry, you won’t taste them). Ilana even added chocolate chips to the recipe making these a decadent breakfast you’ll devour with your morning coffee. You’ll never want to pick up a store-bought breakfast pastry again once you’ve tried these!

Breakfast Brownies with Cheesecake Frosting

Ilana shows you how to whip up a savory serving of caulisotto—risotto made with cauliflower rice. It makes the perfect base to mix and match with roasted chicken, fish, pork, tofu, or whatever protein you like.

Creamy Caulisotto with Roasted Chicken

Make any night pizza night with this veggie-based version that’s so healthy and delicious you won’t think twice about indulging your pizza craving. A golden brown spaghetti squash crust lets you start with Veggies Most and build on that healthy base with flavorful ingredients like all-natural marinara sauce, shredded mozzarella cheese, red onion, fresh basil, and Perfect Juicy Chicken—serving up a whopping 48 grams of protein per serving! Make this recipe your own by swapping out the protein and veggies with any toppings you like. Enjoy with an arugula side salad to be dinner and done.

Spaghetti Squash Crust Pizza

If you love pasta with marinara sauce, this recipe will satisfy your craving in a meal that’s totally Veggies Most. Ilana whips up a satisfying dinner of zucchini noodles—or zoodles—accessorizing them with savory marinara sauce and juicy turkey meatballs for a comforting dish that’s guaranteed to become a family favorite!

Turkey Meatballs over Zoodles Marinara

Craving Chinese-inspired food? How about fried rice without all the empty carb and fat calories? Cauliflower Fried Rice is a decadent, fluffy, savory, tender, delicious recipe—and it makes for a super-healthy 2B Mindset veggie side.

Cauliflower Fried Rice

Perfect for soups, salads, or snacking, these versatile, homemade Crunchy Crackers are delicious, nutritious, and even yummier when you add your own blend of spices or herbs. Try Indian or Italian-style crackers for a little savory flavor, cinnamon toast crackers for a touch of sweetness, or sour cream and onion crackers for a zesty, tangy crunch. They’re made with just a few simple ingredients like chickpea flour and unsweetened almond milk and no unnecessary additives so you can enjoy a healthy, good-sized serving guilt-free.

Crunchy Crackers

Ever try making your own bagels? It’s easier than you think! Just grab a bowl and combine flour, baking powder, and yogurt. Stir until a dough forms. After shaping and brushing them with an egg wash, pop your bagels into the oven. In 15 minutes you’ll have soft, chewy bagels! Finish by sprinkling Ilana’s Salt-Free Everything Bagel Seasoning Blend on top. Store in an airtight container and enjoy yummy bagels for up to four days or freeze them for up to two months.

High-Protein Whole Wheat Bagels

Having a few simple dressing recipes—like Ilana’s Fresh Herb Ranch Dressing—in your cooking repertoire is a good way to add a little variety to even the most basic salads. You can also use this one as a dip for raw or roasted veggies. Versatility aside, there’s one more thing to love about this recipe: Its creamy base is made of protein-filled yogurt, so you don’t have to feel guilty about eating the entire cup.

Fresh Herb Ranch Dressing

Ilana explains what to expect from the 2B Pregnant program with key steps for getting started.

Before You Begin

Discover the four guiding principles for achieving a healthy mindset and weight gain throughout your pregnancy.

Core Four Principles– aka The "2 Bunnies"

We all know it's important to incorporate veggies into our meals. But if veggies aren't your thing, DON'T WORRY, Ilana will show you a variety of ways to elevate them and make them crave-worthy.

Learn to Love Veggies

Ilana helps you manage your carb cravings with smarter ways to enjoy them every single day.

Carbs, Carbs, and More Carbs!

Getting hungrier as baby grows? Ilana gives you a flexible approach on how to eat each day, while staying on-track, as your tolerance and energy changes during this specific time.

Plate It! Trimester 2 and 3

Not feeling motivated to work out? Ilana will share motivational tips, benefits, and strategies to help you get moving.

The Perks of Exercise

Want bagels, cookies, pizza, fries, and more? Ilana gets it, she's been there too! She shows you how to satisfy those cravings with tasty meal and snack ideas. Plus, she lets you in on her strategies that empower you with self-control, without ever denying yourself the foods you love and crave.

Help! My Cravings Are Out of Control

Nausea gets the best of many moms 2B. And as a Registered Dietitian Nutritionist, Ilana has discovered effective strategies to help combat morning sickness.

Help! I'm Nauseous

Your body is taking on a lot right now, of course you're exhausted! Ilana provides her best tips to help manage your energy levels.

Help! I'm Exhausted

Constipation is not something many people like talking about, but there are a number of reasons for it during pregnancy. In this video, Ilana gives easy, digestible suggestions to help get things moving along smoothly.

Help! I'm Constipated

Staying on-track to reach your goals is more possible with BODi. Every month, you'll get new mouthwatering 2B Mindset recipes and meal plans, along with effective strategies to keep you motivated and your mindset positive, plus support from our members-only community. Connect with people just like you—share your victories, seek advice, and swap tips so you can conquer every day with confidence!

BODi Gives You Next Level Support

Get to know Ilana Muhlstein, MS, Registered Dietitian Nutritionist, and mother of three. Discover how her multiple pregnancies, and years of research and work with private clients, led her to create 2B Pregnant. She gives you the tools you need to thrive during pregnancy and can help you navigate nausea and cravings, manage your weight gain, and enjoy delicious, satisfying food, with a positive mindset.

Get to Know Ilana

As your baby grows through trimesters 2 and 3, you need to eat more. This interactive tracker will help you stay focused on eating satisfying meals and snacks to support you and your baby, while managing a healthy weight gain.

Tracker– Trimester 2 & 3

Ilana’s favorite, family pleasing weekend recipe. Mix in eggs for your protein and a banana for your FFC, and you have a delicious stack of pancakes that’s a perfect Plate It! breakfast. Creamy Greek yogurt and berries top off this quick, tasty dish.

Banana Egg Pancakes

Simple meets delicious. Pair protein-packed Greek yogurt with fresh mixed berries for a healthy, energizing way to start your day.

Berries and Yogurt

Fair warning: This is not your typical boring chicken salad. For starters, you’ve got delicate butter lettuce piled with chicken, cherry tomatoes, corn, pinto beans, red onion, AND avocado. Then you take the deliciousness to a whole new level by whisking together a honey mustard dressing that’s so flavorful you’ll want to spoon it over everything. This hearty salad is sure to become a lunch staple in your house.

Honey Mustard Chicken Salad

You’ll be surprised what can happen when you swap out your pizza crust for meaty, hearty mushrooms. These Mushroom Pizza Bites pack in the flavor with layers of tangy marinara sauce, savory cheese, and bright basil. They’re so versatile too; let the family choose their own toppings, or make them in batches and serve a crowd!

Mushroom Pizza Bites

Light, fluffy, and not a carb? Yep, you read that right. Go ahead and enjoy this High-Protein Cloud Bread as a protein any time of the day. You can make this three-ingredient carb-in-disguise sweet or savory, too. Either way, your taste buds will be blissfully floating on cloud nine with every bite!

High-Protein Cloud Bread

Dip in to a supersized serving of this creamy guacamole and enjoy a super-satisfying side dish that’s packed with protein and loaded with zesty flavor. For a fun, healthy twist, add extra colors and textures to your meal with assorted veggies for dipping like jicama sticks, radishes, baby carrots, or any vegetable you like! Whip up this delicious dip in just 10 minutes.

Supersized High-Protein Guacamole

So simple to make, so easy to love! Whip up these quick ‘n’ easy Cookie Dough Bites—a no-bake treat that’s high in fiber and loaded with flavor—in just five minutes. They’re a healthy choice when you’re craving something sweet. And they’re versatile, too. Ilana’s favorite thing to do is to add eggs to the cookie dough and make it into a delicious breakfast pancake!

Cookie Dough Bites

Ilana’s all about finding creative ways to sneak veggies into recipes. Take this dip for instance. Creamy with a spicy jalapeno kick, you’d never know there was steamed cauliflower in it! Enjoy it at home while watching the game or pair it with veggies and make it the star of your next party platter!

Creamy Cauliflower Jalapeño Dip

This soothing elixir not only helps when you’re feeling under the weather, it’s loaded with antioxidant vitamin C to give your health a boost anytime. Relax and enjoy this gentle, tummy-settling tea with family and friends. It’s a satisfying way to be Dinner and Done.

Soothing Citrus Ginger Tea

Ilana empowers you to change your inner voice to develop a more positive mindset about food and your changing body.

Get the Positive Pregnancy Mindset

Hear about the key nutrients that help support a happy & healthy pregnancy. Plus, Ilana shows you how to incorporate her Superstar Foods into your meals and snacks.

Nutrients You Want and Food You Want to Avoid

As your baby grows, it's only natural to have tummy troubles, like gas, bloating, and heartburn. Ilana provides her suggestions to help identify your triggers and alleviate some of your discomfort.

Help! I Have Indigestion

Ilana puts you in the driver’s seat as you begin your weight-loss journey, and shows you how a positive mindset leads to positive—and sustainable—weight loss.

Introduction to 2B Mindset

Mins/Day

Want to learn Yoga? Master the fundamentals of yoga at home in just 21 days.

Created with beginners in mind, 3 Week Yoga Retreat will teach you simple, pure yoga for life-changing results. You'll build the skills you need to take any yoga class after these three weeks.​

Weeks

Workouts

Beginner

3 Week Yoga Retreat

Min/Day

Optimize your pregnancy with these safe effective total body workouts.

Help optimize your pregnancy journey with the performance-based program that blends barre, Pilates, and cardio interval training in safe and effective total-body workouts.

Months

Pre and Post-Natal Barre Blend

Feel healthier now and after your baby arrives with these safe, simple workouts.

A healthy lifestyle means a happier mom. With Pre and Postnatal fitness and nutrition, you’ll discover how to care for your changing body during each stage of pregnancy, and after.

Pre and Post Natal Fitness

Start here! It’s a quick read that’ll help you understand what to expect with the 2B Pregnant program.

Get Started Guide

2B Pregnant Food Lists

If you follow a vegan lifestyle, use these food lists. They’re packed with delicious and filling options that you can use to create satisfying meals throughout your pregnancy.

2B Pregnant Vegan Food Lists

2B Pregnant Vegan Food Lists - UK

Still hungry once your plate is empty? You can go back for more until you’re satisfied—just follow Ilana’s simple technique that helps you do it in a way that contributes to a healthy pregnancy.

More? Sure! Model

As Ilana says, this is the love child between baked ziti and a grilled cheese sandwich with tomato soup! Her healthier twist on these classics is a quick ’n’ easy veggie version that mixes up tomato soup with tasty tofu Shirataki noodles, marinara sauce, and mozzarella cheese. This versatile, savory dish makes the perfect veggie side or a filling dinner when you add your favorite protein.

Cheesy Tomato Noodle Soup

For a delicious take on fries, try these Spiced Turnip Fries with Roasted Garlic Dipping Sauce. Seasoned with warming spices and baked until golden, they’re served with a rich and creamy sauce that’s brightened with lemon and parsley. Eat them all yourself, or share them if you’re feeling generous. They make an ideal veggie side for any meal.

Spiced Turnip Fries

Here’s a treat that can’t be beat—Coco-Loco Wonder Whip! Packed with protein from Greek yogurt and loaded with flavor from coconut, cacao nibs, and cocoa powder, this fun little treat makes the perfect snack or after-dinner dessert.

Coco-Loco Wonder Whip

This seasoning blend is a must-have for your spice rack. Not only does it impart incredible flavor, but it has zero sodium. Just mix equal parts of all the spices and sprinkle on a variety of proteins and veggies!

Salt-Free Everything Bagel Seasoning Blend

Ilana shares her most tolerable protein picks to help you find options that are full of benefits and don't require too much time to prepare.

Importance of Protein During Pregnancy

Cravings getting the best of you? You can satisfy them with Ilana's tips for maximizing flavor without excess calories, fat, and sugar to help you stay on-track for a healthy pregnancy.

Flavor Boosters – Accessories & Condiments

Ilana shares her flexible method for knowing what and how much to eat at every meal, without weighing, measuring, or counting calories.

Plate It! Trimester 1

Overwhelmed? Not to worry, Ilana is here for you, and will help you navigate this special time in your life.

Try 2B Pregnant Today!

Get Started

Food Lists

Trackers

More? Sure! Model

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