All Your Pregnancy Cravings Explained + Healthy Swaps

what to eat while pregnant

The other day baby girl wanted ice cream so I literally left the HQ in the middle of the day and got ice cream by myself. I mean…baby gets what she wants 😌🍨This second trimester has been all about ice cream, frozen yogurt, and gelato all the time. Coincidence we went to Italy for our babymoon?! haha I’ve also been craving grapes, apples with peanut butter, and coconut. Meanwhile, during my first trimester, I couldn’t eat enough oranges. And donuts. OK fine…I’ve always loved those! Just me? TIU mamas-to-be, what are you craving these days? (Tell us on Insta with the hashtag #TIUpregnancy).

And if you’ve ever wondered what your cravings for salty, sweet or savory mean, it turns out there’s science behind each one. Here are some of the most common pregnancy cravings and my fave TIU-approved recipes to nourish your beautiful body and baby and leave you just as satisfied! And always remember that if you do go for that ice cream, never feel bad about it. Take it easy on yourself baby! 💕



PS: I’m doing all my pregnancy workouts on the pregnancy channel in the On-Demand section of your Studio Tone It Up fitness app! Strength training and a little bit of yoga have felt amazing in my second trimester. I’m talking more about prenatal workouts, nutrition, body image, and embarrassing pregnancy moments in my second-trimester vlog coming soon! 🤗

pregnant women

Your craving: Ice cream

What it means: You might be low in calcium and/or vitamin D. Also, ice cream is delicious ;)

Healthy swap: Superfood Parfait. Make a big batch of this coconut or almond yogurt parfait and let it freeze for 20 minutes until it’s icy cold. You’ll score all the protein, good-for-you calcium, and vitamin D your beautiful body craves right now! And it’s SO GOOD frozen!!

Your craving: Salty French fries  

What it means: During pregnancy, your body produces 50 — yes FIFTY! — percent more blood. This increase in blood volume can also increase your dietary need for sodium.

Healthy swap: Rosemary Sweet Potato Fries. Not only are these baked fries DELISH, they pack wayyy more nutrients than your average greasy fries, including vitamins A, C, and B6 ~ all essential for you and baby! Sprinkle on some pink Himalayan salt to satisfy those salty cravings!  

Your craving: Pizza

What it means: Again, chalk it up to your body’s need for calcium that’s got your pizza guy on speed dial. You know cheese isn’t my favorite but I LOVE pizza with extra sauce and I’ve been craving it so much lately. Brian and I found the best pizza in Greece and Italy!

Healthy swap: Vegan TIU Pizza. You’ll satisfy those warm and savory cravings with this vegan-friendly dish! Plus, by using cashew cheese, you’ll still get your calcium fix — not to mention vitamins B and E, protein, and fiber. Plus, the entire pie packs 23 grams of protein!

Your craving: Burgers

What it means: Mama’s craving more iron and protein! A burger delivers a major dose of both. That said, if red meat is off the table for you, quinoa, and eggs could get you the nutrients your body craves.

Healthy swap: Quinoa Burgers or Grilled Sliders The vegetarian-friendly quinoa patties are simple, healthy, and still crave-worthy! Or, opt for the Grilled Sliders with lean turkey, chicken, or lean beef if that’s on the menu for you. Spinach is a great healthy source of iron too. So no matter which recipe you choose, go ahead and add a side salad to bring on the veg!

Your craving: Chocolate

What it means: Science doesn’t have a great explanation for this one, other than the fact that your body demands more calories during pregnancy. (Check with your doc to see what this means for you during each trimester.)

Healthy swap: Chocolate Protein Donuts. Is there is a more perfect pregnancy recipe than this?! Each decadent donut delivers 7 grams of protein. Trust me, you’re going to want to stock up on your chocolate Tone It Up Vegan Chocolate Protein Powder now!

A lot of you girls have been asked if I’ve been having protein during my pregnancy, and the answer is YES! It’s made with all natural and clean ingredients. I always recommend talking to your doctor and you can read her the ingredients. 

Even before I was pregnant…😂🍩

K&K Week in the life national donut day

Your craving: Pickles  

What it means: This one’s all about the sodium again, and pickles pack plenty of the salty stuff.

Healthy swap: Super Slim Turkey Burgers. This is one of our fave healthy burgers and it’s super simple to whip up. It’ll go perfectly with those dill pickles! 

Your craving: Citrus fruits

What it means: Folic acid, please! When you’re expecting, it’s common to crave lemons, limes, grapefruit, and oranges (like me!). Fortunately, there’s no need to worry about your fruity obsession during pregnancy — citrus fruits pack plenty of folic acid and other key nutrients like vitamin C.

Healthy swap: Sweet Summer Lime Popsicles. Five ingredients are all you need to whip up these cold, refreshing, and good-for-you pops. At 8 grams of protein, this satisfying summer treat will also keep you hydrated and cool. Anyone else hot all the time?! 

Your craving: Peanut butter

What it means: Isn’t this one just obvious?! Peanut butter makes everything better! This might also signal a need for more protein and/or vitamin B.

Healthy swap: Chocolate Peanut Butter Smoothie of Your Dreams. The name says it all! Get your fill of chocolatey, peanut buttery goodness with so much nutrition in each sip. You’ll get B vitamins from the peanut butter, folic acid from the frozen banana, and 21 grams of protein from your chocolate Tone It Up Protein. Drink up mama, you deserve it!

Note: If you have any strong cravings for non-food items, such as soil, clay, laundry starch, or coffee grounds, be sure to talk to your physician or midwife. This could be a sign of pica, a condition that should be addressed with your healthcare provider ASAP to keep you and your baby safe and healthy.

Join me in your Studio Tone It Up app for AMAZING prenatal workouts in the new pregnancy On Demand channel! There’s strength training, yoga, stretching, total body toning, barre, and more! Let’s get after it mama 💪


  1. To be honest I really haven’t had a craving for anything specific, but I noticed I can’t get enough fruit! Every time
    I go to reach for a snack I want it to be berries, grapes, apples, or even a banana. I’m 27 weeks today and I’m loving all your posts and advice during your pregnancy Kat! You’re doing great momma! 💕💕

  2. I keep hearing about the pregnancy channel on the app in the on demand section and cant wait to use it, but don’t have it on my app. I have an android not iPhone, is this why?

    1. I have the iPhone version so it might be different but I had to download an update to be able to access the pregnancy channel…

    2. Hi beautiful! We’re putting the finishing touches on the pregnancy channel for Android and it’s coming so soon!! The workouts are there!! Just search pregnancy approved in your On Demand section and they’ll pop up!! xxo

  3. All I want right now is burgers and avocado toast! I’m still pretty early in my pregnancy so I’m just happy the nausea has stopped and I can eat!

  4. Hi! My name is Lisa, first time mama to be! I’m currently 20 weeks. My first trimester I literally ate pots full of Mac and cheese at least 3x a week. I’d try so hard to hide it from my husband so he wouldn’t want any 🤭
    Second trimester I’m craving icecream and donuts! But noticed I’m not grazing like a cow anymore lol
    Both trimesters I can’t get enough salt, chips and pickles non stop 😣😬

  5. First trimester it was bean burritos and (sometimes) Cheetos, but not together. With the second trimester underway and more blood being produced, mama wants burgers! Just last night, enjoyed a grass-fed patty with blueberry goat cheese and arugula. Burger Queen right here. This is my second pregnancy and the cravings have been nearly identical as the first. :)

    You’re doing great, Kat! Thanks for letting us all share in the journey.

    Question: what is your favorite compression legging? My legs are blowing up this second go ’round and am in search of a legging that offers good gam support while serving the dual purposes of gym and casual clothes. Any recommendations are really appreciated – thanks in advance!

  6. Hello gorgeous mama! ♥ Did you remove matcha green tea powder out of your diet once you found out you were pregnant? I’m trying to conceive and am just wondering if that would be ok.

    1. Hey beautiful! I have cut out caffeine during my pregnancy. Sending you so much love! xxo, Kat

  7. I have followed you for years, and I’m in my first trimester right now :). I am so happy to be pregnant, but also SO scared and anxious. Many pregnancy books on the market make things feel more intense and full of pressure to be perfect and do everything right for the baby. (They make you feel like a bad mom already for having one burger!) I can’t tell you how much it means to me to be able to look to you for advice right now. As always, you deliver excellent advice in a non-judgemental and loving way. I think I’ve watched your 1st pregnancy vlog four times just because it made me feel so comforted and less alone. Thank you, Kat. You are making a big difference out here! <3

  8. Thank you for this!! I needed this so much! I am actually going into my 5th week and already craving things. I want CHIPS and more CHIPS! I also want greens and mango! I am surprised I’m not craving alot of peanut butter because I LOVE peanut butter and I thought I’d crave it. I did just eat peanut butter now though and two cups of almond milk. LOL. What do you recommend I do for my chips cravings? Same thing as the fries swap? :)

    1. Congrats mama!! So happy for you 🤗 The Rosemary Sweet Potato Fries are amazing for salty cravings. We also love to make kale chips or dip sliced veggies in guac, hummus, and salsa! xxo

    1. Hey babe! Everyone is different of course, but eating a few crackers (or anything bland) in the morning can help! I found that when my stomach was totally empty my morning sickness was usually worse. Also getting fresh air and going for an easy stroll helped too. Love you mama 💗

      1. Thank you!! My husband also got me some ginger candy from Target that helped ease the morning sickness so that I could enjoy breakfast again! Thank God for ginger!
        Love you girls! 💕

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