Weeks 1–13
Trimester 1
Plant: Cool-season greens, peas, beets, radishes
Harvest for: Mid-pregnancy — for the period when food aversions ease and you can build stores
For expecting & new mothers
The 9 nutrients pregnancy depletes — and the garden that grows them back.
The planting happens before the baby arrives. Your postpartum garden is already growing when you need it most.
The nine
The minerals + vitamins pregnancy depletes most aggressively.
Iron
Why: Blood volume nearly doubles. Iron stores drop fast.
Grow: Beet greens, spinach, parsley, dandelion, lentils.
Supplement: Grass-fed liver — among the most absorbable heme-iron foods there is.
Folate
Why: Critical for neural tube development; depleted aggressively in T1 and T2.
Grow: Leafy greens, asparagus, broccoli, avocado, beets.
Supplement: Grass-fed liver — one of the densest whole-food folate sources.
Vitamin B12
Why: Crucial for nervous system; deficiency common postpartum.
Grow: Pair with regen-grown animal foods; nutritional yeast on greens.
Supplement: Grass-fed liver — exceptionally rich in B12.
Omega-3 (DHA)
Why: Brain and eye development for baby, mood + recovery for mother.
Grow: Flax, chia, walnuts; pair with regen-grown pastured eggs.
Zinc
Why: Immune function, tissue healing, mood regulation in postpartum.
Grow: Pumpkin seeds, sunflower seeds, pumpkin, oysters.
Supplement: Grass-fed liver — a strong whole-food source of zinc.
Magnesium
Why: Muscle function, sleep, anxiety regulation — postpartum essential.
Grow: Leafy greens, almonds, cacao, avocado, swiss chard.
Choline
Why: Brain development, lactation support. Most prenatal vitamins under-dose.
Grow: Pastured eggs, broccoli, cauliflower, soy-free beans.
Supplement: Grass-fed liver — the single richest source of choline.
Vitamin D
Why: Hormonal regulation, calcium absorption, mood. Sunlight + food sources.
Grow: Egg yolks, mushrooms grown in sun, or sunshine itself.
Iodine
Why: Thyroid health for both mother and baby; deficiency is common.
Grow: Pastured eggs, sea vegetables (dulse, kelp).
Not a fan of liver? A grass-fed desiccated organ-meat supplement delivers the same iron, folate, B12, zinc, and choline — find it in the Approved Store.
Trimester-by-trimester
What to plant when — so the harvest hits when you need it.
Weeks 14–27
Trimester 2
Plant: Heat-tolerant fruits (tomato, peppers, squash), herbs, sweet potatoes
Harvest for: Late pregnancy + first weeks postpartum — for energy-dense recovery meals
Weeks 28–40
Trimester 3
Plant: Cover crops + cold-storage roots (carrots, beets, garlic, onions)
Harvest for: Postpartum month 2–6 — when daily cooking is hardest and you want food just sitting in the pantry
Who built this
Built by a mother who's lived it.
My wife built the Prenatal Garden Planner out of her own postpartum journey — the depletion that nobody warned her about, the recovery that nobody mapped for her, and the months of trial-and-error figuring out which foods actually moved the needle. It's the tool she wishes she'd had years ago, rebuilt as something every expecting mother can use from day one.
Note: this is educational, not medical advice. Always consult your healthcare provider for personalized guidance.
Build your prenatal plan in the app.
The full planner — with your zone, your due date, and your specific recovery priorities — is the Prenatal / Postpartum option inside Garden Planner, part of the GSS Steward tier (7-day free trial).
Open Garden Planner →