pregnancy grocery list

Ultimate Pregnancy Grocery List (clean eating + superfoods)

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When you’re pregnant, eating healthy is a must, since what you put into your body is the main source of nutrients for your baby. It’s important to focus on healthy foods, like fruits, vegetables, and pregnancy superfoods. If you’re not sure where to start, this handy pregnancy grocery list includes healthy foods and superfoods to nourish both you and your baby.

If you haven’t heard the term before, pregnancy superfoods are foods with extra benefits beyond their nutritional value. They are rich in sources of many nutrients necessary to eat during pregnancy for growing a healthy baby.

Some of the foods on this list can even help with morning sickness!

Stocking up on the foods in this list and using them to make healthy pregnancy recipes is a great way to ensure that you are getting the nutrients you and baby need daily.

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This list contains foods in eight different categories:

  • Produce
  • Pantry Items
  • Canned
  • Grains
  • Dairy
  • Frozen
  • Meat
  • Drinks

With over 80 items listed you are sure to find plenty of healthy options to choose from.

Use this healthy pregnancy grocery list to help you stock your fridge, freezer, and pantry so snack and meal times are easy. It will be less tempting to eat junk food when you have so many healthy and delicious options readily available.

You can use this as a first trimester grocery list, grocery list for the second trimester and all the way through the third trimester.

This grocery list for pregnant women is:

  • clean eating friendly
  • focuses on real food vs supplements
  • gluten free
  • adaptable to your diet – Vegan, Paleo, Keto or Whole 30

To make it a little easier to know what to eat during pregnancy, make sure to download your copy of The Ultimate Pregnancy Grocery List by signing up below. 

Print the pregnancy grocery list pdf, put it on your fridge and make sure to eat from the list daily for a healthier pregnancy. 

How to Make a Healthy Grocery List for Pregnancy

When making a grocery shopping list, you want to include the best foods based on the nutrients you need to grow a baby based on the most up to date research on pregnancy nutrition.

Having a healthy grocery list to base your meals on can make it easy to create a meal plan for pregnancy.

Here are some helpful resources you can use to create a healthy grocery list while pregnant women:

  1. Review the book Real Food for Pregnancy which lays out how to use food to have a healthy pregnancy and the very best foods to focus on in each category.
  2. Thoroughly search Google and Pinterest for the best foods in each category
  3. Take this online pregnancy nutrition course that shares a wealth of knowledge on what to eat during pregnancy AND has some awesome printables plus recipes.

So all combined, this list compiles the best superfoods, best pregnancy safe foods, and the best nutrient dense foods to get the essential vitamins you need for growing a healthy baby.


Best Pregnancy Grocery Shopping List

Having a grocery list makes it so much easier to go grocery shopping while pregnant. By only sticking to the items on the list you can eat healthier and stay on budget.

This list focuses on the most nutrient dense foods you can find in a grocery store. So it will help you avoid some of these pregnancy mistakes that can happen when you eat too much junk food.

By no means is this a complete list of all the foods you should eat during pregnancy. Use these suggestions based on clean eating principles to build your own grocery list while pregnant.

Produce

Vegetables and fruits are important for a healthy pregnancy diet. According to this interview with Lily Nichols, author of Real Food for Pregnancy, you don’t always have to always buy organic.

The foods that are on the dirty dozen list are the only ones you really want to be sure to buy organic. Other than that conventional is just fine.

For fruits look for low glycemic options to avoid blood sugar spikes.

Also focus on vegetables that are non stachy. This can help with staying full longer.

Here are some suggestions for fresh produce to add to your pregnancy grocery list:

  • Cucumbers
  • Carrots
  • Baby Tomatoes
  • Avocado
  • Broccoli
  • Celery
  • Bell Pepper
  • Onions
  • Zucchini
  • Radishes
  • Potatoes
  • Sweet Potatoes
  • Greens (Kale, collards, chard etc)
  • Cabbage
  • Mushrooms
  • Brussel sprouts
  • Ginger
  • Garlic
  • Leeks
  • Califlower
  • Eggplant
  • Strawberries
  • Bananas
  • Blueberries
  • Oranges
  • Lemons
  • Limes
  • Asparagus
  • Artichoke

One thing that can be really helpful is to buy already washed and chopped produce. Especially if you find yourself having trouble standing and being in the kitchen as you grow bigger.

This list of busy mom cooking tips has more ideas for how to save time while eating healthy.

Make sure to download the Pregnancy Grocery List for a list of healthy produce options, including pregnancy superfoods.

Healthy Pregnancy Drinks

Staying hydrated while pregnant is so important. This list of healthy pregnancy drink has good ideas of what you can drink beside water.

Foods listed on the pregnancy grocery list can even be included in smoothies! Drinking smoothies when pregnant is a great and delicious way to get extra nourishment. Making healthy pregnancy smoothies is easy. Learn how to make smoothies while pregnant as well as 5 easy pregnancy smoothie recipes you can have for breakfast or a snack.

One of my favorite smoothies is the Pregnancy Date Smoothie for Labor. This pregnancy superfood smoothie is really special! It contains one little pregnancy superfood that has many benefits of preparing the body for childbirth.

Adding the delicious date fruit to smoothies is perhaps one of the easiest ways to get ready for labor.

Here are a few drinks to add to your pregnancy grocery shopping list:

Make sure to watch the video

Canned

Maybe you have heard canned foods are unhealthy. You should try to get most of your nutrients from fresh foods. But there are actually some canned foods that are good for you while pregnant.

Things like canned black beans, artichokes and beets all can be included in your pregnancy grocery list.

The key is to look for canned items that are mostly pure and clean. Meaning just the food (beans, beets, etc) plus salt (minimal) and that’s it.

Eating canned seafood while pregnant like tuna, salmon, smoked oyster and sardines are budget friendly ways to get the necessary nutrients of DHA and Omega 3s. Just look for “wild caught” on the label to ensure quality.

Some additives like spices and citric acid are ok, but for the most part if you stick to clean canned goods you will be getting higher quality food.

Also whenever possible get cans that are BPA free.

Make sure to sign up to download the Pregnancy Grocery List for a full list of good canned foods to eat while pregnant.

Best Pantry Items for Pregnancy

Having a stocked healthy pantry while pregnant will make healthy eating while pregnant so much easier. many of these items make great healthy pregnancy snacks or can be used to add additional nutrition to your recipes.

Here are some of our favorite items to stock a clean eating pantry while pregnant:

  • Seaweeds/nori
  • Hemp seeds
  • Chia seeds
  • Flax seeds
  • Apple cider vinegar
  • Sea salt
  • Coconut Oil
  • Coconut manna/butter
  • Olive or avocado oil
  • Dates (you have to try these date fruit recipes for pregnancy!)
  • Nuts (Almonds, walnuts, sunflower seeds etc.)
  • Nut butter (almond, peanut, cashew)
  • Shredded coconut
  • Dried fruit (Raisins, cranberries, cherries, apricots, etc) Turmeric
  • Dry Beans (lentils, black, red)
  • Raw honey
  • Maple Syrup
  • Blackstrap molasses
  • GF flour (blend, rice, coconut)
  • Dark Chocolate

Grains

Moderating carbohydrates during pregnancy can help control blood sugar and maintain a healthy weight gain. Whenever possible choose unprocessed, low glycemic, nutrient dense carbohydrates.

Here are some examples of healthy grains and products to include in your pregnancy grocery list:

  • Oatmeal
  • Rice
  • Quinoa
  • Gluten Free Bread or bagels
  • Gluten free crackers
  • Rice cakes
  • Corn tortillas
  • Gluten free pasta

Meats

Protein needs go up during pregnancy so eating protein is very important. You should aim to around 100g per day. Eating meat is perhaps the easiest ways to get protein.

But you could also drink a protein shake like this one just for pregnant moms, or eat more of the vegetarian protein sources that are included in different categories.

Here are some suggestions for meats to add to your list:

  • Whole chicken
  • Chicken thighs or drumsticks
  • Chicken breast
  • Ground beef
  • Beef roast
  • Liver
  • Shrimp
  • Ground turkey

Dairy

If you choose to consume dairy products during pregnancy, opt for full fat dairy. This is because as you grow a baby, your body and baby need more healthy fats. Dairy products made from pasture raised/grass fed animals can provide a good source of fat, as well as calcium, protein, vitamin k2, A & D, among others vital nutrients that you need.

Also eating eggs is the best way to get choline which is an essential nutrient while pregnant. Eating eggs for breakfast vs cereal, or grains, can result in less cravings and less blood sugar spikes throughout the day. Here are a few healthy pregnancy breakfast ideas to try.

Healthy dairy products to add to your grocery list:

  • Ghee
  • Greek plain yogurt (full fat)
  • sour cream
  • heavy cream
  • Cheese
  • Milk (cow, almond, coconut, etc.)
  • Grass Fed Butter
  • Eggs
  • Cottage Cheese

Frozen Foods

Having a stash of food in your freezer is great for when you don’t have time to cook, or grocery shop.

This can also it make it easier to eat veggies. And while it’s almost always better to eat fresh foods, frozen foods can be very convenient.

You can even make some healthy pregnancy smoothies!

Again just make sure to choose wisely and pick frozen foods that are clean and contain only bascic ingedients.

Frozen foods to stock up on:

  • Blueberries
  • Mango
  • Peaches
  • Pineapple
  • Broccoli
  • Spinach or Greens
  • Green beans
  • Brussel Sprouts

If you are in your 3rd trimester, you can start filling your freezer with these easy meals for postpartum.

And make sure to check out our postpartum grocery list as well!

Leave a comment below and let us know what you think of the grocery list! What items are new to you? Have an items you suggest adding?

Healthy Pregnancy Recipes and Resources

Ready to start eating healthy? Sign up for the Pregnancy Grocery List, download it and check out my collection of nutritious pregnancy recipes, for taking the stress out of what to eat while pregnant. 

9 Instant Pot Pregnancy Recipes

Healthy Pregnancy Dinner Recipes (Superfood Edition)

Red Raspberry Leaf Pregnancy Iced Tea

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