Morning Sickness Meal Survival Kit

# Sample: The Morning Sickness Meal Survival Kit

> This is a 1-page sample from the full 30-page kit.

## What's inside the full kit

- **15 meal cards** — breakfasts, snacks, light dinners. Each with ingredients, 10-minute prep, why it tends to be tolerated, and "swap if it triggers you" notes.
- **Fridge card — what to grab when you can't decide** — magnetic-card sized, A4 printable, 3 versions.
- **Fridge card — trigger foods to skip** — the most common nausea triggers, with the science behind why.
- **Trigger tracker printable** — daily log: what you ate, when nausea hit, how bad (1-5).
- **Partner shopping checklist** — printable, with everything grouped by aisle.

## Sample meal card: Plain toast + thin smear of peanut butter

**Why this works during nausea:**

- The toast is a simple, bland carb — easy on a queasy stomach.
- The peanut butter adds a small amount of protein and fat, which slows digestion and can reduce the blood-sugar swings that make nausea worse.
- Together: ~200 calories, 5 minutes, almost no smell while preparing.

**Ingredients (single serving):**
- 1 slice plain bread (white or sourdough — skip whole grain if it bothers you)
- 1 tablespoon smooth peanut butter (no added sugar if possible)
- Pinch of salt

**Prep:** Toast the bread. Spread the peanut butter thin. Salt on top. Done.

**Swap if it triggers you:**
- Skip peanut butter → use a thin layer of butter or cream cheese instead.
- Skip toast → try plain crackers or a rice cake.
- Skip both → frozen banana, plain.

## When to call your provider

Call your provider if you can't keep water down for 24 hours, you're losing weight, you have dark urine or dizziness, you vomit blood, or you haven't urinated in 8+ hours. These are signs of hyperemesis gravidarum, which has real treatments.

## Get the full kit

The full kit is **$17** as an instant PDF download. 30 pages, including 15 meal cards, 3 fridge-cards, the trigger tracker, and the partner shopping checklist.