Quick & Easy Grab-and-Go Foods to Eat While Pregnant

We’re back with another edition of Answers by Mamas Uncut – where mothers come together to support one another through life’s greatest journey. Today’s topic comes from one of our readers, Ashley Lynch. 

She explained how she has struggled with low appetite her entire pregnancy (through 16 weeks, as of April 2024) and how it’s only a problem at night – when she’s ‘too exhausted to think about what I want.’

“What are some good grab-and-go foods that would be good to keep on hand?” she asked.

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Maintaining a healthy, well-balanced diet is important no matter who you are, but the stakes are certainly raised when you’re pregnant – and there are a number of challenges and obstacles standing in your way.

Food aversions, cravings, morning sickness, fatigue and low energy levels, emotional eating or eating for comfort, periods of low and high appetite, hormonal changes, slow metabolism – I mean, the list goes on. 

That’s where grab-and-go foods and meal preps come in to save the day. 

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Having pre-made, microwave-ready, or crockpot-ready meals and/or snacks in your refrigerator, freezer, and pantry gives you a stocked supply of nutritious food options to ponder over when you get hungry. 

Don’t worry – we’ll share with you some of our favorite grab-and-go foods to eat while pregnant. But first, let’s take a look at what types of nutrients expecting mothers should target to ensure a healthy baby. 

What Nutrients Are Most Important While Pregnant? 

You’ve probably heard people talk about ‘eating for two’ while pregnant, but don’t let that old adage fool you – it doesn’t necessarily mean you need to double your daily calorie intake to maintain good health. 

In fact, that couldn’t be further from the truth. 

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According to the Centers for Disease Control and Prevention (CDC), most pregnant women don’t need additional calories during the first trimester and only need around 200-450 additional calories beyond that. 

With that said, it’s the quality of those calories that really matters. 

Protein, carbohydrates, and healthy fats remain at the forefront of a pregnant woman’s diet, but certain nutrients require special attention during pregnancy. Let’s take a look at what some of those nutrients are:

Iron. Many pregnant women experience low iron levels, which can cause a condition called anemia. In a baby’s final three months in the womb, they build up an iron store that will last 4 to 6 months after birth.

Foods rich in iron include beef, shrimp, chicken, ham, eggs, spinach, collards, kale, broccoli, and green beans.

Folate. The CDC suggests all pregnant women take an additional 400 micrograms of folic acid (and natural folate) to prevent some major birth defects and assist in the development of the neural tube. 

Foods rich in natural folate include broccoli, cabbage, brussels sprouts, avocado, oranges, legumes, eggs and nuts.

Iodine. Plays an essential role in the production of maternal and fetal thyroid hormones, which regulate the development of the fetal brain and nervous system, according to the World Health Organization.

Foods rich in iodine include cod, Greek yogurt, nonfat milk, iodized table salt, hard-boiled egg, and chicken breast.

Vitamin D. The body’s primary source of Vitamin D is sunlight exposure to the skin. You can also increase Vitamin D intake by eating foods that are fortified with the vitamin (meaning it’s added in). 

Foods rich in Vitamin D include fortified cereals and yogurts, fish liver oil, fatty fish, and eggs.

Choline. A 2022 study by Cornell found that children performed better on a challenging task requiring sustained attention if their mothers consumed twice the recommended amount of choline when pregnant. 

Foods rich in choline include meat, fish, dairy, and eggs, as well as some fruits, vegetables, and whole grains.

Omega-3 Fatty Acids. One 2010 study found that omega-3 fatty acids are critical building blocks of fetal brain and retina. They also help determine the length of gestation and in preventing perinatal depression. 

Foods rich in omega-3 fatty acids include fatty fish like salmon, sardines, and trout, eggs, and nuts. 

Eating the right foods (and the right amount of foods) is essential to the health and overall well-being of both you and your developing baby, but there are certain foods you’ll want to avoid during pregnancy. 

That includes seafood that’s high in mercury, meat (and seafood) that’s either raw, undercooked, or tainted, unpasteurized foods, caffeine (no more than 200mg per day), and unwashed fruits or veggies.

10 Go-To Snack Ideas While Pregnant

Pregnant women who already eat a healthy, well-balanced diet won’t need to change much about their eating habits – except when accounting for cravings, food aversions, morning sickness, and nausea. 

And since you only need 200-450 extra calories to support a growing baby, healthy snacks will become your new best friend – ensuring you reach your calorie needs while targeting the right nutrients. 

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So, what types of snacks should women eat while pregnant? 

That’s a good question, and the answer will vary by individual, but don’t worry – pregnant women have a never-ending supply of snack options to consider when maintaining regular eating and dietary habits. 

Let’s take a look at some of the quickest, easiest, and most nutritious snacks to eat while pregnant!

10. Fruits & Vegetables

Fruits and vegetables are excellent sources of essential vitamins, minerals, and fiber, making them crucial components of a healthy pregnancy diet. They’re healthy, delicious, inexpensive, and don’t require prep.

Fruits to eat while pregnant: bananas, oranges, strawberries, blueberries, raspberries, apples, avocados

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Vegetables to eat while pregnant: dark leafy greens, carrots, sweet potatoes, broccoli, bell peppers

Most fruits and vegetables are high in fiber, natural folate, iron, and antioxidants – in addition to a wide range of other vitamins, minerals, and nutrients. They’re one of the easiest foods to eat while pregnant!

9. Healthy Trail Mix

There’s nothing better than having a never-ending supply of trail mix around – so long as you make sure it’s a healthy kind. Some store-bought brands are high in sugar, sodium, and calories – so avoid that. 

Your best bet is to make your own, but make it in bulk to save you time. 

Almonds, walnuts, and cashews are the best type of nuts because they’re rich in protein and omega-3 fatty acids, while pumpkin seeds and sunflower seeds add magnesium and zinc to the daily diet. 

Dried fruits like unsweetened cranberries, apricots, and raisins are rich in fiber, Vitamin C, antioxidants, and iron, so they are worth adding. You can also add whole-grain, low-sugar cereal, which is rich in fiber. 

If you plan on adding chocolate, make sure it’s dark chocolate and only add a little bit – not a lot!

8. Strawberry Yogurt Shortcake

This suggestion came from one of our mama experts in our Answers by Mamas Uncut online forum. Her name is Bailey, and she shared her recipe for what could very well become your new favorite dessert!

Here’s what she wrote: 

“Greek yogurt, shortcake crackers, and fresh cut up strawberries are AMAZING together!! Tastes like strawberry shortcake!!”

Well, there you have it. If you like a good strawberry shortcake, then just substitute the whipped cream with Greek yogurt, and you’re good to go! Feel free to send us your own suggestions by clicking here.

7. Hummus, Crackers, & Vegetables

We already got you hooked on vegetables, but you don’t have to eat them alone – unless you want to, then by all means. But if you’ve never dipped them in hummus before, then prepare to be mindblown.

Hummus comes in a variety of unique flavors – some spicy, some sweet, some dull, and some vibrant. You know what they say – there’s a hummus flavor out there for everyone; you just have to find it!

To give yourself a little variety, you can also dip crackers in hummus. To keep it healthy, aim for crackers made from flax, pumpkin, or sunflower seeds. You can also go with a whole-grain option, if that’s easier. 

6. Chocolate-Covered Strawberries

There’s nothing better than having chocolate-covered strawberries waiting for you in the refrigerator – just waiting for that craving to call your name. It’s one of my favorite snacks, and it’s quick and easy to make. 

Again, opt for dark chocolate and do your best to limit how many you eat in one serving – you don’t need to be loading up on chocolate, but there’s nothing wrong with treating yourself every once in a while. 

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Strawberries are an excellent source of fiber, vitamins, and antioxidants, while dark chocolate contains high amounts of cocoa flavanols and other compounds that may be good for your heart and circulation. 

If you’re looking for a quick way to make chocolate-covered strawberries, heat up some dark chocolate on the stove or microwave, wash your strawberries, dip them in the chocolate, and throw them in the fridge.

5. Yogurt Parfait

Yogurt is a fantastic source of calcium and protein, making it a quality pregnancy snack in and of itself. But when you add granola, nuts, seeds, fruit, and other toppings to the mix – now that’s what I call tasty!

For the base layer, opt for Greek yogurt. It’s a high-protein, low-sugar option that also provides probiotics to support digestive health. Add a layer of fruit between your base layer to ensure even fruit distribution. 

Once the yogurt/fruit layer is set, you can add the granola/fruit layer. Opt for a low-sugar, whole-grain granola to add crunch and fiber. Then add the strawberries, blueberries, raspberries, and/or kiwi. 

If you want to go all-out with your parfait, drizzle some honey and chopped nuts (almonds or walnuts) or seeds (chia seeds or flaxseeds) as a final topping. You can store these for up to 2-3 days in advance.

4. Oatmeal or Cereal

Feeling a little too lazy or tired to cook? Don’t worry – you can save some time, energy, and effort by fixing yourself a bowl of oatmeal or cereal. Just make sure you’re opting for healthy, nutritious brands. 

We suggest using old-fashioned oats or steel-cut oats – as opposed to instant oats. You can top it with fresh fruits, nuts, seeds, honey, cinnamon, vanilla extract, dried fruits, and anything else you can think of.

To make oatmeal, bring water to a boil before adding in the oats and stirring frequently – until the oats have softened and the mixture has reached your desired consistency. Then, add the toppings and enjoy!

As for cereal, opt for wholegrain cereals such as puffed wheat and shredded wheat-type cereals. You can also try muesli – a cold Swiss breakfast dish that’s quickly becoming a growing trend in the United States.

3. Hard-Boiled Egg & Toast

Hard-boiled eggs are easy to make and can be stored in the fridge for up to seven days, according to the USDA. You can buy a dozen of eggs for around $5, boil them, and keep them on hand during the week.

Whenever you want a little snack, just peel the egg and enjoy!

To make a hard-boiled egg, just place the egg(s) into a pot of cold water and put it on the stove. Turn on the high heat and bring the water to a boil before turning the heat off and covering the pot with a lid. 

Most hard-boiled eggs are done after 10 to 15 minutes. 

If one or two hard-boiled eggs aren’t enough to satisfy your hunger, then you can pair it with a piece of toast or bagel and a glass of water – this is a good reminder to stay hydrated by drinking lots of fluids. 

2. Smoothies

Smoothies are a fantastic way for pregnant women to get a concentrated dose of vitamins, minerals, and fiber, which are all crucial during pregnancy. There are also a wide range of ingredients you can use. 

Fruits (such as berries and bananas), veggies (spinach, kale, carrots), proteins (greek yogurt), healthy fats (chia seeds or flax seeds), sweeteners (honey), and liquids (water or milk) – just to name a few!

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These ingredients can be mixed and matched in countless combinations to create delicious, nutritious smoothies that can serve as a quality snack to eat while pregnant – especially for a quick breakfast. 

Before making your smoothie, make sure you wash your fruits and veggies to remove potential contamination. You should also use pasteurized products and limit the amount of sweeteners used.

1. Muffins & Other Breads

Muffins and other types of breaded treats are easy to make and can be stored for up to four days at room temperature. You can also freeze them for longer storage – you’ll just need to thaw them when ready!

Some of our favorite homemade muffins to eat while pregnant include blueberry muffins, banana oat muffins, pumpkin spice muffins, apple cinnamon muffins, spinach-feta muffins, and whole-grain muffins.

You can also make and store (or freeze) banana bread – which is easy to make if you have about 15 minutes of prep time and an hour of cooking time to kill. If so, then you won’t be disappointed. 

3 Easy Lunch & Dinner Ideas While Pregnant

Sometimes, a snack isn’t enough. Or maybe you’re too busy (or too lazy) to make something for lunch – or something easy to replace your normal dinner because your significant other is working evenings. 

Whatever the case, meal preps are a pregnant woman’s best friend. 

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By prepping a few meals and stocking them in the fridge and freezer, you give yourself a quality supply of healthy options to consider anytime you’re hungry. The most you’ll have to do is put it in the microwave!

Between meal preps and healthy snacks, you and your baby will receive the right nutrients in the right amounts – and at the right times of the day (or night)! Now, that’s what we call a recipe for success!

With that said, let’s take a look at three of our favorite foods to meal prep and eat while pregnant. 

3. Homemade Soup

There are two ways to go about this. The first route is to make a big batch of soup and heat it up throughout the week – if you go this route, you can store soup in the refrigerator for 3-4 days. 

The second route is to pre-measure all the ingredients and place them in a Ziploc baggie. You can store these bags in the freezer and thaw them out when you’re ready to throw everything into a pot with stock

Some of our favorite homemade soups to eat while pregnant include creamy spinach soup, mutton soup, broccoli soup, chicken noodle soup, cucumber and mint soup, and leek and potato soup with bacon. 

2. Pre-Made Salads

Salads include a mix of vegetables and fruits, which are loaded with vitamin C for immune function, vitamin A for vision and fetal growth, and folate, which is critical for preventing neural tube defects.

It only takes a couple of minutes to make a salad, but you can save yourself some time by prepping a few in Tupperware containers and keeping them in the fridge. All you’ll need to do is add the toppings and eat!

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Some of our favorite salads to eat while pregnant include those that avoid unpasteurized cheeses, high-mercury fish, excessive dressing use, undercooked eggs, and raw sprouts (alfalfa, bean sprouts). 

And don’t forget—salads don’t have to be your typical lettuce, spinach, or kale salad. You can make a fruit salad or even a taco salad—a bowl filled with crushed taco shells and all the other best taco ingredients.

1. Quinoa-Based Meal Preps

And last but not least, you can stock your refrigerator or freezer with pre-made quinoa bowls that are packed with protein, veggies, and other ingredients that provide nutritional value during pregnancy. 

Quinoa is an excellent choice for pregnancy meal preps due to its high protein content, complete set of amino acids, and wealth of fiber, vitamins, and minerals. It’s an excellent alternative to white/brown rice.

Next, you can add the protein (chicken is a good option), veggies (leafy greens, peppers, broccoli), nuts (almonds, walnuts), seeds (pumpkin seeds, or sunflower seeds), and anything else you enjoy with quinoa.

Remember – Quality Is More Important Than Quality!

Nutrition during pregnancy is about much more than simply increasing one’s calorie intake; it’s about nourishing one’s body and supporting one’s baby’s growth and development in the best possible way.

And that means placing a strong emphasis on the quality of nutrients– not just the quantity of calories.

Foods rich in iron, calcium, omega-3 fatty acids, and folate offer much more value to a pregnant body, and are essential for the proper growth and development of fetal organs, bones, the brain, and more. 

And remember – you don’t actually have to eat for two when pregnant. If that were the case, you would be required to eat roughly 4,000 calories per day – and that would be hard to maintain for nine months. 

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All it takes is 250-400 calories per day – though you should consult with your doctor for a more exact amount. And if you have any other questions about parenting or being a mother in today’s society, don’t hesitate to ask our community of mama experts – you can contribute to the conversation by clicking here.