Pregnancy is a beautiful thing! It’s your chance to bring life into the world. Need help assembling your pregnancy grocery list? I’ve got your back with these items to buy!
That said, being pregnant isn’t easy. Your body is going through a tough time, and one of the most important things to do is feed yourself well.
That means keeping your pantry stocked with every pregnancy-friendly snack you can think of.
Here are forty-one absolutely essential things to keep in your pantry. Not only are they great as snacks or as meal bases, but they’re all also part of a balanced diet when growing a human.
1. Avocado
First things first, having avocado on hand is essential. They might be a little fussy to keep on hand, but it’s worth it when you think of how creamy and versatile avocadoes are.
They’re packed with healthy fats, folate, and potassium. When growing a baby, these vitamins are absolutely essential! Plus, it’s easy to enjoy an avocado with almost any meal.
2. Almond Butter
When you’re pregnant, cravings can strike at any time, and it’s important to keep them in check. Having something like almond butter nearby can be a big help here!
Smooth, nutty, and protein-packed, almond butter is a fat-rich snack for expectant parents. It goes beautifully with anything from crackers to oatmeal.
3. Brown Rice
Unlike white rice, brown rice is rich in fiber, vitamins, and minerals, making it a healthier choice for both you and your baby.
Pair it with veggies and lean protein for a balanced meal, or use it as a base for vegetable-filled grain bowls. This is an affordable pantry staple to hold onto.
4. Bananas
I seriously can’t recommend bananas enough! They’re sweet, portable, and incredibly nourishing. Enjoy them on their own, in a smoothie, or sliced onto your oatmeal.
Bananas are packed with potassium, vitamins, and natural sugars to keep your energy up. If it’s tough to keep them fresh, try slicing them up and freezing them for easy smoothie access.
5. Salmon Fillets
While raw fish isn’t recommended for anyone who is pregnant, fully-cooked salmon fillets are a healthy choice. They’re rich in omega-3 fatty acids vital for fetal development.
Not only does it support your baby’s brain and eye development, but it also provides essential nutrients like vitamin D and iron.
6. Greek Yogurt
Greek yogurt is another must-have for expectant parents. Creamy tangy, and packed with helpful probiotics, this is well-known for keeping your digestive health in good shape.
But that’s not all! It’s a versatile option you can incorporate into a variety of meals. Not just meals, but also snacks, or a quick little midnight spoonful to fight off cravings.
7. Pumpkin Seeds
We all know that feeling when you absolutely have to dive into a crunchy snack of some kind. For anyone pregnant, that feeling comes up so much more often!
And when it does, you need something quick to satisfy the craving. That’s where pumpkin seeds come in! Packed with magnesium, iron, and zinc, these are a crunchy and nutritious option.
8. Sweet Potatoes
Next up, sweet potatoes! While potatoes are great for piling on the carbs, they’re a little lacking in the nutrients department. Sweet potatoes are loaded with vitamins and fiber.
These soft and caramelized root vegetables are a nutritional powerhouse. Not to mention, they’re easy to incorporate into all manner of dishes, even as a way to thicken sauces.
9. Walnuts
Nuts are a great choice for pregnancy snacking, and walnuts in particular, are a great choice. They are naturally abundant in omega-3 fatty acids, antioxidants, and fiber.
Not to mention, they’re delicious! Include them in your baking or eat them by the handful to help you and your baby stay in tip-top shape.
10. Eggs
Eggs are one of the best things you can stock your pantry with when pregnant. They’re versatile, affordable, and packed with protein and essential nutrients like choline.
My favorite thing about eggs is how versatile they are. You can whip them into an omelet, boil them for an easy snack, or bake them into muffins.
11. Oatmeal
Whipping up breakfast every morning can already feel like a chore, but it’s twice as hard when you’re growing a human being. Luckily, oatmeal is there to help.
This is a simple, nourishing breakfast you can make in ten minutes or less every morning. It’s also ideal for nipping sweet cravings in the bud with a sprinkle of chocolate chips.
12. Ginger
Ginger is known as a natural remedy for a variety of ailments. From nausea to heartburn, this vital root can help you through all sorts of difficulties.
Many people choose not to use too many medications as a way to avoid any potential side effects while pregnant. Having ginger on hand can help soothe those ailments medication-free.
13. Spinach
Spinach is a vital part of any healthy diet, offering a lush assortment of vitamins and minerals. This is a pregnancy superfood and something to have on hand as much as possible.
The best thing about spinach is how easy it is to incorporate into things. You can hide spinach in smoothies, stews, and soups quite easily, or simply snack on a salad with it.
14. Chicken Breasts
Well-cooked, hot poultry is safe to eat while pregnant and very good for you! Lean chicken breasts are a staple in any pregnancy pantry.
Whether grilling, baking, or frying them, chicken breasts are an excellent source of vital protein. This will help your baby develop healthily, all while keeping you full and satisfied.
Use your chicken breasts to make these healthy chicken recipes!
15. Chia Seeds
Chia seeds are another helpful seed to include in your pantry! While they’re not as good for casual snacking, they’re excellent for including in oatmeal, smoothies, and more.
My favorite way to use chia seeds is to make puddings with them. That way, you have a delicious breakfast waiting for you every morning with very little effort required.
16. Coconut Water
Coconut water is a great way to get in some extra hydration without taking in any added sugars or artificial ingredients. Many people also find it to be helpful for nausea, as well.
The best part is that the subtle sweetness of the coconut water can help satisfy sweet cravings when they strike, all while delivering vital nutrients.
17. Celery
Celery has been heralded as one of the healthiest foods you can eat for a long time, and there’s a good reason for that!
While it’s not high enough in calories to give you much of an energy boost, it’s very high in fiber. This means it can help keep your digestion running smoothly.
18. Blueberries
Blueberries are well-known for being packed to the gills with anti-oxidants, making them somewhat of a superfood. For expectant parents, there’s no better berry.
They help protect cells from damage, all while supporting your overall health during your pregnancy.
19. Red Bell Peppers
With red bell peppers in your fridge, it’s never been easier to add a pop of color and flavor to your pregnancy snacks. They’re crisp, sweet, and ready to eat in seconds.
Not to mention, they pack a nutritional punch. Enjoy a hefty dose of vitamin C, vitamin A, and other essential nutrients.
20. Kidney Beans
Kidney beans are well-known for being an excellent source of plant-based protein. They provide vital amino acids, helping your baby to grow while keeping your immune system humming.
On top of that, they’re rich in folate, which is a B vitamin crucial for preventing birth defects. Affordable, versatile, and nutrient-rich, there’s no downside to eating kidney beans.
21. Cottage Cheese
Soft cheeses or unpasteurized dairy are not safe to consume while pregnant. However, low-fat dairy products like cottage cheese are perfectly safe! Just make sure to check it’s pasteurized.
This is a creamy and versatile choice to include on your grocery list. It’s an ideal dip for vegetables, offering a way to boost protein intake without having to cook anything up.
22. Tofu
Anyone pregnant with a baby should consume a lot of protein to keep their strength up and help with development. That said, eating a lot of meat isn’t for everyone.
In case you’re looking for more vegetarian-friendly options, tofu is excellent to have in your pantry. You can even blend it into smoothies or incorporate it into salads for extra protein.
23. Lentils
Lentils are delicious, versatile, and packed with a lot of great protein. Not to mention, lentils are known for having a rich amount of folate and iron hidden inside.
I love lentils because you can incorporate them into a variety of different dishes. They’re also affordable, and the dried versions keep very well.
24. Kefir
Eating a diet rich in probiotics is essential when pregnant. It helps to keep digestion regular, as well as boosting your immune system (thereby boosting your baby’s immune system, as well).
That said, you don’t want to be eating yogurt all day. One of the best days to get plenty of probiotics is to incorporate kefir – a fermented drink – into your diet.
It’s tangy, delicious, and comes in a variety of flavors!
25. Rice Cakes
Carbohydrates are a vital part of any diet, especially while pregnant. After all, you’re growing an entirely new human being! That takes energy.
Rice cakes are fantastic for helping you to get those carbohydrates into your system. Easy to prepare in mere seconds, and they’re a great foundation for nut butters, fruits, and vegetables.
Find more healthy snacks for pregnancy here!
26. Flax Seeds
Flax seeds are one of the best things you can incorporate into a pregnancy diet. They’re easy to sprinkle on basically anything and can be enjoyed alone.
They’re packed with omega-3 fatty acids to help with healthy development. Enjoy over yogurt, on a bowl of oatmeal, or even on a salad for a crunchy kick.
27. Lean Ground Beef
Lean ground beef is rich in protein and iron, which is a great way to satisfy your cravings and keep you full and satisfied.
I’m a huge fan of lean ground beef because of how versatile it is. Use it in tacos, pasta sauces, or meatballs for a delicious and filling meal.
28. Chickpeas
Chickpeas are another protein-rich legume that won’t run up your grocery bill. A can of these can do any number of things, from bolstering salads to roasting into delicious snacks.
Every chickpeas is loaded with protein, fiber, and folate. This makes them an excellent choice for your pregnancy diet.
29. Dates
Next up, dates! These are naturally sweet and full of energy, making them a fantastic midday pick-me-up snack. Luckily, they also blend well into desserts or smoothies for more sweetness.
While pregnant, keeping your blood sugar up is very important, and dates can be your secret weapon.
30. Avocado Oil
A heart-healthy oil rich in monounsaturated fats, avocado oil is perfect for cooking and salad dressings. Not to mention, it’s packed with antioxidants and vitamins.
Since this is a cooking oil, it’s an easy substitute to switch any other cooking oil out for avocado oil for the duration of your pregnancy.
31. Asparagus
Low in calories and high in nutrients, asparagus is a delicious and nutritious side dish you can include with almost any dinner. All you need to do is roast it with a little oil, salt, and some garlic.
A quick flash in the pan and you can have this tasty vegetable ready to enjoy.
32. Dark Chocolate
That’s right, chocolate! When a sweet craving strikes, a square (or two) of dark chocolate will satisfy that sweet tooth. But not just that.
Dark chocolate is also brimming with antioxidants, which can be a wonderful addition to your pregnancy diet. Remember, small indulgences like this can go a long way.
33. Peanut Butter
Creamy and delicious, peanut butter isn’t just good to eat, but it’s also a great source of protein and healthy fats. The best part is that you can enjoy it in so many different ways!
Whether you spread it on toast or scoop it straight from the jar, this is a satisfying treat you’ll reach for over and over again.
34. Herbal Tea
When housing a growing fetus, one of the most important things you can do is stay calm and serene. Take a moment to unwind with a soothing cup of herbal tea!
Opt for caffeine-free varieties like chamomile or ginger to enjoy ultimate relaxation. This is a cozy ritual, one well worth the time it takes to make a cup of tea.
Herbal tea goes well with any of these healthy bedtime snacks!
35. Quinoa
Fuel your body by switching out the occasional rice bowl with some quinoa instead! This tiny grain is packed full of all the fiber you need to keep your digestive system humming.
From salads to stir-fries, quinoa adds a hearty touch that both you and your baby will love.
36. Cheddar Cheese
That’s right, cheese! Let’s face it, cheese is one of those snacks you simply can’t live without (if you’re anything like me). Not only is this savory, but it’s also full of calcium and protein.
Not to mention, there’s a lot to be said for enjoying comfort food. It keeps your blood pressure down, it’s good for the soul, and it contributes to your happiness. And that’s important!
37. Ground Turkey
Ground turkey is a great lean meat, packed with protein and low in fat. It’s versatile enough to end up in everything from tacos to meatballs, so it’s a great protein to have on hand.
The best part about ground turkey is that it’s easy to work with, which means a lot when you’re carrying a baby around in your body.
Ground turkey is a great option for a high protein dinner!
38. Raspberries
While blueberries are undoubtedly the best berries to enjoy while pregnant, raspberries are also very good! Treat yourself to a little bit of sweetness with these fiber-rich gems.
Whether eaten fresh or tossed into a smoothie, raspberries are a refreshing addition to your pregnancy diet.
39 Frozen Shrimp
Convenience is paramount when planning out your meals while dealing with pregnancy. Luckily, frozen shrimp is a great option! Quick to cook and rich in protein, they’re a hassle-free choice.
Whether grilled, sautéed, or added to pasta, frozen shrimp can be a lifesaver when you need a quick and nutritious meal during pregnancy.
40. Black Beans
If you’ve seen any of my recipes before, then you know how much I love black beans. They’re so loaded with protein and fiber that they can compare to a meal with meat in it.
That said, they’re affordable (especially when dried and canned). From hearty soups to zesty salads, black beans add a delicious and nutritious boost to any dish.
41. Dried Fruit
Finally, snack smarter with an assortment of dried fruit! A handful of fried fruit is a convenient way to satisfy your sweet cravings without eating anything artificial.
Just remember, as with anything, to enjoy them in moderation as part of a balanced diet.
With that, we’ve reached the end of our list! There’s so much delicious stuff to enjoy out there, so make sure you put your health and the health of your baby first.
This is a beautiful time in your life, but it can also be difficult in many ways. Be gentle and kind to yourself, eat well, and you’ll sail through.