Grocery List Staples for Your Pregnancy Meal Plan
October 9, 2023
It can be a challenge to navigate pregnancy nutrition. There are so many vitamins and minerals that are essential for your growing baby! However, eating healthily while pregnant doesn’t have to be difficult. Make sure to include a few fridge and pantry staples on your shopping list and you’ll be able to make a ton of super nutritious meals.
Here are 10 grocery list staples—including pregnancy superfoods—that will ensure you get the nutrients you need to support your body as well as the development of your baby:
Eggs
Eggs should always be in your grocery cart—this superfood is not just a great source of protein, but they’re also rich in phosphorus, a mineral responsible for energy production. So, if pregnancy is zapping your energy, cook up some eggs!
The Best Energy-Boosting Foods to Eat During Pregnancy
A List of Nutrient-Rich Foods for Expecting Moms
Get the GuideIt’s not uncommon to feel exhausted or sleep-deprived during your pregnancy and postpartum period (also known as the fourth trimester). So, if you’re ready to add some energy-boosting ingredients to your daily meals, you’ll find this guide has exactly what you’ve been craving.
A peek inside:
- Energy-boosting fruits
- Vivacious vegetables
- Packed proteins: meat, seafood, dairy
- Supercharged seeds and nuts
- Life-giving leafy greens, legumes, and grains
- A few tips for other ways to naturally boost your energy that don’t include caffeine
Salmon
One of the best ways to incorporate omega-3 fatty acids in your diet is through low-mercury fish, such as salmon. Not only are omega-3s essential for fetal brain and retina development, but they may also play a role in preventing perinatal depression.
Leafy Greens
Broccoli, spinach, and kale are super healthy for pregnant women as they’re high in vitamins A, C, K, and E as well as folate. Folate intake can help prevent birth defects of the brain and spine.Chicken
Your body needs extra protein when you’re pregnant to support the increased blood volume you’re creating and the growth of your baby. Animal protein, including chicken, also includes iron, another vital vitamin for pregnancy. “Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications,” explains Healthline.
Nuts
Nuts are a nutrient-dense snack that can boost your intake of magnesium, zinc, potassium, protein, fiber, and healthy fats.Quinoa
Quinoa should be included in your pregnancy meal plan as it’s high in magnesium, potassium, iron, fiber, and folate. It’s a fantastic gluten-free ingredient to bulk up salads and pair with a stir-fry.Yogurt
Yogurt and dairy in general is super nutritious for pregnant women! “Cheese, milk and yogurt don’t just deliver satiating fat and protein: Dairy is full of calcium, vitamin D and B vitamins,” says The Bump.Avocado
Healthy fats—also known as monounsaturated fatty acids—are an important part of a pregnancy diet as they “…help build the skin, brain, and tissues of your little one,” says Healthline. Avocados are a source of healthy fat plus they include nutrients like folate, magnesium, and vitamins C and E.
Sweet Potatoes
Sweet potatoes are high in potassium, vitamin A, vitamin B6, and vitamin C. Plus, they may help relieve nausea.
From how many meals to eat to which foods to skip, this guide’s got proven tips, helpful recommendations, and mama-approved suggestions to help ease your nausea when “morning sickness” strikes.
A peek inside:
- The best way to start your day off to avoid nausea
- Recommendations for ways to split up your meals
- Tricks for staying hydrated
- Foods to skip and ingredients to indulge in to fight off nausea
- Mama-approved suggestions that help with morning sickness and make life easier
Legumes
Chickpeas, beans, lentils, and peas are versatile and nutrient dense. They are great sources of the vitamins your body needs extra of during pregnancy, including fiber, protein, iron, folate, and calcium. If you’re having a vegan or vegetarian pregnancy, it’s vital that you include plant-based sources of protein in your meals.What To Make With These Grocery Staples
Cheesy Chicken Enchiladas with Pinto Beans
These enchiladas combine chicken, legumes, and avocado, so are packed with nutrients! This recipe also calls for tomatoes, an ingredient rich in vitamin C. To increase the iron absorption from animal protein – chicken in this case – include a source of vitamin C.
Get the full recipe here.
It’s So Easy Being Green Salad
This salad is one of the best ways to get your greens in! Broccoli is rich in fiber, folate, magnesium, vitamin C, and vitamin K. You’ll also throw in some pistachios, a nut high in potassium, a vitamin that helps regulate blood pressure.
Get the full recipe here.
If you’re a mama who is experiencing high blood pressure during your pregnancy, we’ve created a guide just for you. Inside it, you’ll learn what gestational hypertension is, ways to control it, and which ingredients help reduce high blood pressure.
A peek inside:
- The difference between gestational hypertension and chronic hypertension
- Who’s most at risk
- Contributing factors that help control high blood pressure
- Lists of foods that are high in calcium, fiber, magnesium, protein, and potassium
Souper Tasty Black Bean and Sweet Potato Soup
This recipe calls for sweet potatoes and black beans, both super nutritious pregnancy foods. These ingredients will provide your body with the fiber it needs to promote healthy digestion and prevent constipation. According to the American Pregnancy Association, nearly half of all pregnant women get constipated at some point!
Don’t skip adding a dollop of yogurt to finish off this soup for extra calcium and vitamin B12.
Get the full recipe here.
How to Relieve Constipation During Pregnancy
Dietary Remedies for Pregnancy Constipation Relief
Get the GuideConstipation can be a real pain in the butt. But luckily for you, we’ve got a whole resource that can help provide constipation relief during pregnancy. Download this guide to find out which foods will help get things moving along!
A peek inside:
- Which foods are best to avoid if you’re experiencing constipation
- Recommendations for activities to try and ingredients to buy
- A list of foods rich in magnesium (a mineral that helps relieve constipation!)
- The importance of staying hydrated
Salade Niçoise avec Slow Roasted Salmon
Two pregnancy superfoods can be found in this dish: Eggs and salmon!
Eggs are rich in zinc, a vitamin that’s essential for a healthy pregnancy. It’s responsible for healthy immune functioning as well as cellular growth.While salmon is an excellent source of omega-3 fatty acids, it’s also high in calcium. Calcium plays a vital role in the development of your baby’s bones and teeth.
Get the full recipe here.
Summer Lovin’ Quinoa Salad
This refreshing salad is full of herbs and veggies, as well as avocado. Super nourishing quinoa bulks the salad up to make a full meal!
Tip: This is a perfect recipe for meal prep! Just store the vinaigrette separately and add a touch of lemon juice to the avocado to keep it fresh, and you have a filling and healthy lunch to take to work.
Get the full recipe here.
Navigating what to eat while pregnant doesn’t have to be difficult! Including the above staples can get you off to an amazing start! For a more comprehensive list of the best pregnancy foods to include in your diet, download our free What To Eat While Pregnant Guide.
Trying to figure out which foods are safe to eat during pregnancy? From fruits and vegetables to dairy and grains, this one-sheet guide lists out the most nutrient-rich foods to eat while pregnant. We suggest printing it for your fridge and saving it to your digital camera roll for easy reference. Dig in!
A peek inside:
- Fruits
- Veggies
- Nuts
- Legumes
- Dairy
- Meat
- Herbs
- Grains
- Seafood
- Seeds
