Nutrition Made Easy for Surrogates

Meal prepping is a practical and effective way to stay on top of your nutrition during pregnancy—especially when you’re carrying a baby for someone else. As a surrogate, your nutritional needs aren’t just about your own health; they’re also about supporting the baby’s growth and development. It can feel overwhelming to maintain a well-balanced diet every single day, but meal prepping helps make that process more manageable and consistent.

Here are some helpful meal prep tips to support your surrogacy journey:

1. Prioritize Balanced Nutrition

Aim to build meals that include a healthy mix of protein, complex carbohydrates, good fats, and plenty of vitamins and minerals. Protein—like lean meats, eggs, beans, or lentils—is essential for the baby’s growth. Whole grains like quinoa or brown rice provide long-lasting energy, while healthy fats from foods like nuts, seeds, and avocados help support brain development.

Try prepping grain bowls using quinoa or brown rice as a base, adding a lean protein source, and topping it with colorful veggies for fiber and vital nutrients.

2. Prep Healthy, Easy-to-Grab Snacks

Snacks are especially helpful for managing nausea and keeping energy levels steady throughout the day. Plan for nutrient-dense options like Greek yogurt with berries, apple slices with almond butter, trail mix, or hard-boiled eggs. Store them in grab-and-go containers so you always have something ready when hunger strikes. (Need more ideas? Check out our blog post: Healthy Snacks for Surrogates.)

3. Don’t Forget Hydration

Staying hydrated is just as important as eating well. Include hydration options in your meal prep, like infused water with lemon, mint, or cucumber for added flavor. You might also prepare herbal teas or nutrient-packed smoothies (just be sure to check with your doctor first). Smoothies made with fruits, veggies, and yogurt can be a great source of both fluids and nutrients.

4. Cook in Batches for Convenience

Pregnancy can make cooking every day feel like a chore. Batch-cooking meals ahead of time—like soups, stews, and casseroles—can be a game changer. Freeze individual portions so you always have something healthy and ready to eat when you’re too tired to cook.

5. Adapt to Your Specific Dietary Needs

Every pregnancy is different, and if you have dietary restrictions or health conditions (such as gestational diabetes or food intolerances), make sure your meals reflect those needs. Work with a healthcare provider or nutritionist to create a meal plan that’s both safe and supportive for you and the baby.

6. Include Any Prescribed Supplements

In addition to nutritious food, your doctor may recommend prenatal vitamins or other supplements. Make them a part of your routine by keeping them alongside your prepped meals. Key nutrients like folic acid, calcium, and iron are vital for a healthy pregnancy—be sure you’re getting what your body needs.

7. Prep Ahead for Postpartum Recovery

After delivery, your body will need time and nourishment to heal. Preparing meals in advance for the postpartum period can help you stay well-fed without the stress of cooking. Focus on high-protein, fiber-rich meals with anti-inflammatory ingredients like leafy greens, berries, and omega-3-rich foods. Soups, casseroles, and slow-cooked dishes that freeze well are excellent choices for easy, nourishing meals during recovery.

Meal prepping is a powerful tool for staying healthy, energized, and stress-free throughout your surrogacy experience. It takes the guesswork out of daily nutrition and ensures you're supporting both yourself and the baby in the best way possible. And remember—before making any major dietary changes, it’s always wise to check in with your healthcare provider to make sure you’re on the right path for a healthy pregnancy.