If you’ve ever thought to yourself, “I wonder what the healthiest meal for pregnancy is?” I have the answer for you.

It’s this Prenatal Superfood Bowl.

Prenatal superfood bowl

Really, it is. It’s also probably the best salad I’ve ever had thanks to the combination of toppings and delicious creamy almond maple dressing. I made this for dinner one night and my husband, thinking it would not be enough of a meal for him, made himself a grilled cheese. That grilled cheese sat on his plate while he had three servings of this. THREE servings.

So here’s why I’m telling you this is the ultimate healthy pregnancy meal.

To eat well in pregnancy you need to incorporate 3 main things into each meal.

  • Protein
  • Fibre
  • A rainbow of colour

Eating with these three things is mind is the absolute best way to ensure you’re meeting the nutritional needs for yourself and your baby (or babies as the case may be).

This Prenatal Superfood Bowl has these 3 things in spades. Check it out:


This bowl has 5 major sources of protein.

  • Lentils: Arguably my favourite food for pregnancy, lentils are extremely high in folate, protein, fibre, iron, and so much more.
  • Quinoa: Quinoa is such a nutritional staple because it is a complete protein. What’s a complete protein? It’s a food that has all 9 amino acids we need to meet our dietary protein needs. Quinoa is one of the few vegetarian sources of complete proteins which makes it one of the very best protein choices.
  • Walnuts & Pepitas: Both are very high protein and good sources of omega-3 fatty acids which are vital because fat is the most efficient source of energy in the body and you need this type of fat in order to absorb fat-soluble vitamins like Vitamin A (necessary for growth, immunity, and vision),Vitamin D (for bone and muscle development), and Vitamin E (a powerful antioxidant that guards against tissue damage).
  • Feta: A good protein source to add to any bowl or salad, feta also gives this bowl a delicious creamy taste
  • Oh wait, there’s also almond butter in the dressing. More protein!


  • Lentils: There’s probably a picture of lentils under the definition of fibre in the dictionary.
  • Quinoa: Next to being an amazing source of protein, quinoa has about twice as much fibre as most other grains. This is why Forbes is calling quinoa the supergrain of the future.
  • Walnuts & Pepitas: You might be surprised to learn that walnuts & pepitas are both excellent sources of fibre.
  • All the veggies: No issues with Fibre here, that’s for sure.
Rainbow Prenatal Superfood Bowl

Rainbow of colour

Let’s see. This salad has:

  • Green (Kale, Avocado, Pepitas)
  • Orange (Carrot)
  • Red (Bell Pepper, Lentils)
  • Purple (Red onion)
  • Yellow (Lemon, Ginger)
  • Brown (Walnuts, Quinoa)
  • White (Feta)
  • Pink (salt)

All these colours means there are so many amazing vitamin and mineral parties happening on your plate. You’ve got iron, magnesium, vitamin C, vitamin A, vitamin E, and so much more.

I hope I’ve convinced you that this is a prenatal superfood bowl you need in your life! Pregnant or not, I promise it is a salad you will want to make again and again.

Massaged Kale for Prenatal Superfood Bowl

There are two secrets to making this amazing. The first is to cut the kale finely and massage it with some olive oil, lemon juice, and salt while you’re prepping the other ingredients. It makes a huge difference in the taste and ease of digestion. Check out the below video to become a RKMT (registered kale massage therapist).

The second secret is the dressing. Do not skip the dressing. It is so good you will wonder what else you can put it on.

Prenatal Superfood Bowl with Almond Maple Dressing

Yield: 2 as a meal, 4-6 as a side


  • 4 ¬†cups kale (+2 tbsp olive oil, 2 tbsp lemon juice and a pinch of salt for massaging)
  • 1/4 cup uncooked lentils or 1/2 cup cooked/canned
  • 1/4 cup uncooked quinoa or 1/2 cup cooked
  • 1 carrot
  • 1/2 of a red bed pepper
  • 1/4 cup red onion
  • 1/2 an avocado
  • 1/4 cup feta cheese
  • 1/4 cup walnuts
  • 2 tbsp pepitas (pumpkin seeds)
  • And use below ingredients to make the dressing:
  • 2 tbsp almond butter
  • 2 tbsp white wine vinegar or ACV
  • 1 tbsp olive oil
  • 1 tbsp tamari or soy sauce
  • 1.5 tsp maple syrup
  • 1-2 cloves garlic, minced
  • 1/4 tsp ginger, minced
  • pinch s&p
  • 1 tbsp water


  1. Cook lentils and quinoa according to package directions. Set aside to cool.*This can be done in advance or while you prep the veggies.
  2. Finely chop kale and place in a large bowl. Add olive oil, lemon juice and salt and massage for a couple of minutes (this is key!)
  3. Chop veggies and walnuts.
  4. Add all dressing ingredients to a mason jar and shake until combined
  5. Add lentils, quinoa, veggies, feta, and nuts to kale.
  6. Pour dressing a little at a time until desired coating is reached. Toss and enjoy!