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 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 Guide

It’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


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.


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 are a nutrient-dense snack that can boost your intake of magnesium, zinc, potassium, protein, fiber, and healthy fats. 


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 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


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

What to Eat to Alleviate Morning Sickness

Foods to Fight Nausea

Get the Guide

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


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 proteinchicken 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

Gestational Hypertension 101

Diet to Reduce High Blood Pressure During Pregnancy

Get the Guide

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 Guide

Constipation 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.

What to Eat While Pregnant Guide

The Best Foods to Eat During Pregnancy

Get the 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
Click to rate this post!
[Total: 0 Average: 0]
Kendra Aronson

Hi Mama, I’m Kendra!

Founder of Pregnant and Hungry, and a mama on a mission to provide other mamas with delicious, nutritious, and easy recipes for pregnancy and motherhood. If that’s what you’re craving, make sure to dig into the blog or learn more about the Pregnant and Hungry subscription.
See Subscription Details

Hungry for more?
Take a bite of these guides:

Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.

I'm so happy you're here, Mama!


Before getting pregnant with my daughter, I spent a ton of time scouring the internet for easy, pregnancy-safe recipes and nutrition advice tailored to my taste preferences, unique dietary needs, and anticipated ailments—only to realize that no such resource existed. I knew I wasn’t the only one who could benefit from this information, so I set out to create this site from scratch for all of us mamas-to-be!

Today, Pregnant and Hungry is not only the sole searchable collection of pregnancy-friendly recipes on the internet, but our website is packed full of helpful resources and free information for any mama who finds herself asking the same questions I was: what do I need to know about nutrition and pregnancy, and where can I find the answers and recipes?

If you’re looking for free resources, dig into the blog, and if you want unlimited access to hundreds of recipes, check out the Pregnant and Hungry subscription. 

Subscribe Today

Pregnancy Eating Resources

Whether you’re looking for answers about what to eat when you’re pregnant, the best cures for pregnancy ailments (we’re talking about you, constipation, heartburn, and morning sickness!), or ways to handle trickier topics like asking for help with meals or handling gestational diabetes, we’ve put all of our best (and free!) resources in one place so you can find exactly what you’re searching for. You’ve got this, Mama!

Resource Library

Track your baby's size and growth week-by-week!

Download the full collection of illustrations!

Subscribe to Pregnant and Hungry

Access unlimited pregnancy-safe recipes, save favorites to your personal dashboard, create custom weekly meal plans, and get complete grocery lists. Our easy RDN-approved recipes ensure you are getting optimal prenatal nutrition for you and your baby.

Pregnant and Hungry

Monthly Subscription

$9 / Month Charged Monthly
Subscribe Monthly Cancel anytime.

Hungry for Savings?

You and your baby are worth it!
Unlock savings now.

Pregnant and Hungry

3-Month Subscription

$27 $24 one-time fee Save $3
Buy 3-Month Access Perfect for one trimester: first, second, third, or fourth (postpartum!)
Most Popular

Pregnant and Hungry

6-Month Subscription

$54 $45 one-time fee Save $9
Buy 6-Month Access Support for 2 trimesters

Pregnant and Hungry

9-Month Subscription

$81 $63 one-time fee Save $18
Buy 9-Month Access For the mama who wants to be nourished through her whole pregnancy
Best Value

Pregnant and Hungry

12-Month Subscription

$108 $78 one-time fee Save $30
Buy 12-Month Access For the mama who values her postpartum healing journey as much as her pregnancy

Looking to give Pregnant and Hungry as a gift?

Site Design by Shoppe Theory
Site Development by Alchemy+Aim

This is a subscription feature. Please subscribe or log in to your account.