Check out this Ultimate List of Food for pregnancy and breastfeeding. Recipes for snacks, dinner and make ahead freezer items all based on the best pregnancy and breastfeeding superfoods. Plus get a free printable grocery shopping list.

The Ultimate List of Food for Pregnancy and Breastfeeding


One of the most important, yet maybe most overlooked, areas of birth preparation is getting your fridge and pantry stocked with healthy foods to eat in the days leading up to birth, during labor and after baby arrives.

A search of Google or Pinterest will yield you an infinite number of lists of the “best” food for pregnancy and breastfeeding. But actual recipes, much less a plan on how to eat them in a single day, is a little more elusive. Healthy eating advice and research abounds, so I though I’d make a handy list of recipes, meal and snack ideas that come together quickly to nourish you and baby based on the best foods to eat during pregnancy and for breastfeeding.

My goal with this list is to take the confusion and overwhelm out of what to eat while you are pregnant and breastfeeding. And to make it super easy for you to feed yourself and your family, I have made a FREE printable grocery list featuring all the pregnancy superfoods + additional ingredients for the recipes below. Make sure you check it out!


Food for Pregnancy and Breastfeeding

For my first baby it never occurred to me to stock up on food for the postpartum homecoming. As a result we were left scrambling constantly for meals, we ate more convenience foods and lots of takeout. All while trying to figure out a newborn!

With my 2nd baby I knew I needed help in the area of food and asked my family to bring meals. We got a ton of food but not necessarily the way we eat. And a lot went to waste.

Jump ahead to baby # 4 and I knew I had to take it to another level if I wanted to have foods on hand that I love, that are healthy and easy to make into meals and snacks. That’s how this list was born.

The list is broken into 5 areas:

1- Snacks (This includes easy breakfast and lunch ideas)
2- Pantry items to have on hand to make snack making and cooking easier
3-Dinner ideas
5- Make ahead items to freeze

The food principles I ad hear to are:

1- clean foods – real food with limited processing for the most part
2- low to no sugar – if using sugar stick to honey, maple sugar or coconut sugar in moderation
3- gluten free – because that’s how I roll
4- healthy fats – boost omega 3’s
5- fairly easy to make
6-energy boosting foods (because you are growing a human inside you!)

Throughout the list you will see links to my favorite recipes and products.

{Disclosure: This page contains affiliate links. If you decide to purchase a recommended product, we would be ever so grateful. You pay the same price and we receive a small commission which helps support this site. Thank you!} 

Check out this Ultimate List of Food for pregnancy and breastfeeding. Recipes for snacks, dinner and make ahead freezer items all based on the best pregnancy and breastfeeding superfoods. Plus get a free printable grocery shopping list.

Snacks for Healthy Pregnancy

  • Cut up fresh veggies (cucumbers, carrots, baby tomatoes, broccoli, celery) with homemade yogurt dip

Avocado yogurt dressing from 5minutesforMom

Vegan Triple Berry Chia Seed Pudding by Natural

Vegan Triple Berry Chia Seed Pudding by Natural Chow


No Bake Peanut Butter Energy Bites by The Gardening Cook

No Bake Peanut Butter Energy Bites by The Gardening Cook

  • Rice cakes with nut butter, bananas, raisins and hemp seeds
  • Hummus
  • Liver meatballs
  • Peanut, almond or sunbutter with rice cakes, celery, toast or crackers
  • Buttered radishes with Kerry Gold butter (seriously good, you will thank me later)
  • Lemon salted cucumbers
  • Cheese sticks
  • Guacamole
  • Eggs for scrambles, omelets, egg sandwiches or hard boiled eggs
  • Deviled eggs with avocado
  • Trail mix or nuts (almonds, walnuts, cashews, sunflower seeds, pepitas)
  • Dried fruit – raisins, dates, apricots or cranberries
  • kale(spinach) and artichoke dip
  • wild caught canned sardines, anchovies and smoked oysters
  • gluten free bagel with cream cheese + smoked salmon (optional add: red onion, capers, tomato or avocado)
  • Curry chicken salad or egg salad sands or tuna salad
  • Coconut manna/butter by the spoon or in baked goods or smoothies

Pantry Items

These items will help make snack making easy. Plus all these foods can be added to others dishes to give you a power/energy boost.

  • Coconut oil + coconut manna – eat alone or add to smoothies, oatmeal, use to cook veggies etc.
  • Hemp seeds – add to smoothies, oatmeal, salads, dressings, baked goods, pancakes
  • Chia seeds – add to smoothies, oatmeal, salads, dressings, as egg substitute, baked goods
  • Flax seeds – add to smoothies, oatmeal, salads, dressings, as egg substitute, baked goods
  • Olive oil or avocado oil – cooking, dressings
  • Apple cider vinegar – healthy drink, dressings
  • Lemons and limes – drink with water, add to dressings, simple alkaline vegetables
  • Dark chocolate – makes everything better {Check out my Oh So Yummy Healthy Desserts Board on Pinterest for ideas to satisfy your sweet tooth without the guilt!}

Get the Best Coconut Oil

Easy Dinner ideas for Pregnant and Breastfeeding Moms-

Some of these are meal ideas and others are items to have to make dinner quick, easy and nutrient packed.

  • Have bag of potatoes for easy baked potatoes – russets + sweet
  • Store bought “healthy” tortillas (choose ones with the most basic ingredients – corn, water, salt) for quick wraps, tacos, fajitas, or bread substitute
  • Cheese, sour cream, real butter (Kerry Gold)
  • Rice, quinoa and canned refried black beans – for easy taco bowls
  • Fajitas – crock pot
  • Coconut taco chicken – this is what I made the day baby #4 was born (recipe coming soon!)
  • Shrimp, spinach mushroom pasta – this is what I made the night my first baby was born (recipe coming soon!)
  • Gluten Free Pasta Salad
gluten free pasta salad

Gluten Free Pasta Salad from Birth Eat Love

Slow Cooker Rotisserie Chicken by Crystal and Comp

Slow Cooker Rotisserie Chicken by Crystal and Comp

  • Pre-made hamburger or turkey burger patties
  • Lentil stew – with sweet potato and kale
  • Super simple slow cooker beef roast
  • Canned salmon patties
  • Southern style green beans and red potatoes with chicken – crock pot
  • Frozen veggies – 1 each green beans, greens or spinach, squash, Brussel sprouts, broccoli
  • Canned beets – serve on salads or with lemon and salt
  • Homemade sauerkraut – try this it’s easier and tastes better than you think! And so good for gut health.

Want even more dinner ideas? Check out my What’s for Dinner Board on Pinterest with over 175+ ideas!


Make ice tea with raw honey and combo of any of the above.

Make ahead items to freeze

  • Make ahead homemade 2 doz (or more) muffins and granola bars – Look for recipes that contain flax, hemp or chia for added nutrients, or add the seeds to your favorite recipe.
  • 2 quick breads – banana bread, zucchini or pumpkin (cut the sugar or reduce to make low sugar)
  • All fruit Popsicles – homemade or store bought (365 brand at whole foods is great choice)
  • Homemade ice cream using coconut milk {Check out my Pinterest Board Frozen Treats for more ideas}
  • Frozen waffles – gluten free preferably, sweet potato, made ahead of time and freeze… Add chia, hemp and flax seeds for extra boost.
  • Bone Broth – learn more about the amazing beneifts of this superfood. I like to make in the crock pot and then freeze in ice cube trays.
  • Freezers meals


If you stock up on the above items you will always have food on hand when hunger hits.  One of the keys to keeping yourself balanced during pregnancy and postpartum is eating enough of the right foods so both you and baby can flourish.

Having a meal plan is super helpful in taking the stress out of cooking and eating during pregnancy. Need help making a plan? I can create a custom plan designed to nourish you and baby. Learn more here.

Make sure you download your Ultimate Grocery List to help make shopping for healthy foods so much easier. Print it out and give it to your partner, family member, or friend and let them do the shopping!

I would love to hear from you! What are your ultimate recipes for pregnancy and breastfeeding? What foods are you craving right now? Tell us in the comments below!

Learn More from Birth Eat Love

Harness the power of herbal tea during pregnancy and postpartum! Nourishing your pregnant body is a top priority. Drinking tea is an easy way to boost nutrients so you can grow a healthy baby. During the postpartum period, herbal tea can provide nourishment for the body to heal.

Get Ready for Labor!

Birth affirmations e course will help you overcome your fears and prepare mentally for a positive birth experience.

Get Your Ultimate Grocery List

Featuring the BEST foods for Pregnancy and Breastfeeding. Take the overwhelm out of what to eat for a healthy pregnancy!

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6 thoughts on “The Ultimate List of Food for Pregnancy and Breastfeeding

  1. You are amazing! About to give birth any day and this post is a one stop shop lifesaver! Thank you for compiling these ideas and recipes.

    • Thank you so much for your comment! I am so glad you find it useful! Congratulations to you on your approaching birth!! My favorite labor coping activity is cooking. Try picking a recipe you LOVE and making it during early labor to keep your mind occupied. Tell yourself you will enjoy it once your baby is here. I did this with all 4 of mine. With baby #2 I set the delay timer on the bread maker. She was born 5 minutes after the bread was ready!

      Remember YOU were made to do this! Many blessings!

  2. What a lovely story about the bread maker timer! So funny, you literally had a bun in the oven 🙂 I agree, you are amazing! This is a super helpful list, even for a mama with small ones. Thank you so much for posting!

    • Too funny!! Actually hadn’t though of that! I am so glad you like it and find it useful. The best part was eating the hot buttery bread after the first feeding! I’m gluten free now. LOL. Thanks so much for your comment!


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