Ultimate list of food for pregnancy and breastfeeding to stock up on. Includes printable grocery shopping list.

The Ultimate List of Food for Pregnancy and Breastfeeding

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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.

The goal of this list of food for pregnancy 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, download the FREE printable grocery list featuring all the pregnancy superfoods + additional ingredients for the recipes below. Sign up for email updates below so that you can get the printable!

 

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
4-Drinks
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!)

Read more about the basic principles of nourishing your pregnant body.

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

Looking for breakfast ideas? Check out this list of healthy pregnancy breakfast ideas!

{Disclosure: This page contains affiliate links. Read more here.} 

Getting ready for baby? Fill your fridge with these foods in the 3rd trimester so that you are ready for postpartum and breastfeeding.

 

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-dressing

Avocado yogurt dressing from 5minutesforMom

Vegan Triple Berry Chia Seed Pudding by Natural Chow.com

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

Related: 50+ Amazingly Healthy Snacks for Pregnancy!


Healthy 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

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 Superfood Recipes for Pregnancy Board on Pinterest with over 650+ ideas!

Healthy Drinks for Pregnancy and Postpartum

Having healthy drink on hand is a MUST for staying hydrated. Here is a list of pregnancy safe drinks:

Make ice tea with raw honey and combo of any of the above. This is my favorite iced pregnancy tea recipe that also makes a great labor tea!

Breastfeeding Friendly Make Ahead Items to Freeze

 

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 and after having a baby.

Need a plan to help get dinner on the table? Get your copy of Healing Freezer Meals for Postpartum and Breastfeeding! This ebook will guide you through making healthy freezer meals that support breastfeeding and help you to recover WELL from childbirth.

 

So what are your ultimate recipes for pregnancy and breastfeeding? What foods are you craving right now? Share in the comments below!

More On Healthy Eating from Birth Eat Love

The goal here at Birth Eat Love is to make eating healthy easier for Moms during pregnancy and postpartum.

Make sure to sign up for email updates below to get your download of the Ultimate Grocery List. It makes shopping for healthy foods during pregnancy and postpartum so much easier. Print it out and give it to your partner, family member, or friend and let them do the shopping!

Found this post helpful? Pin it for later and share with your friends! Thank you!

Stocking up before baby? This ultimate list of food for pregnancy and breastfeeding can help! Meal, snack, drink and recipe ideas for pregnant moms.

 

This list is so awesome! Snacks, meals and recipe ideas of best food for pregnancy and breastfeeding. Stock up now so you are ready for postpartum.

 

Wondering what food to stock up on as a new mom? This ultimate list is filled with the best foods for pregnancy and breastfeeding. Snacks, dinner ideas and meals to freezer for postpartum.

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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8 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!

      XO,
      Lisa

  3. Just a question about your tea list, i thought hibiscus was a no-no for pregnancy and nursing?
    Also i’m lead to believe green tea is not so great for pregnancy…?

    • Hi Jessica and thank you for your question. There is conflicting info out there about a lot of herbs and teas during pregnancy and breastfeeding. Many pregnancy tea recipes on natural site include hibiscus. Green tea has less caffeine than black tea which is generally accepted as safe. I personally used both and did not have issues, but always discuss your thoughts with your care provider before making decisions about your pregnancy.

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