Hi friends!
I am excited to put together this post because I think it could be really helpful, but mostly because I am putting together it together for my own knowledge – a refresher, really. I’ve been trying to stock up on the below foods more often to make sure I am on track with my nutrients.
During my first pregnancy, I shared so many resources and food tips along the way (from protein-packed meals to iron-rich, etc.) I am excited to share more during this pregnancy and hope that it is helpful to other plant-based, vegan, or vegetarian moms-to-me.
With that being said, I thought a proper shopping list would be a good start. Here are the major foods I am making a point to incorporate into my diet.
If you’d prefer to download the shopping list, here’s a PDF:
- Almonds – protein, vitamin e, fiber
- Almond Butter – protein, calcium
- Almond Milk – calcium
- Asparagus – folate/folic acid, vitamin a
- Avocado – folate/folic acid, vitamin e, vitamin b6, fiber
- Bananas – folate/folic acid, vitamin b6, fiber
- Black beans – protein, iron, fiber
- Blackstrap Molasses – iron, calcium
- Broccoli – protein, vitamin a, vitamin c, vitamin e, fiber
- Brussels Sprouts – folate/folic acid, fiber
- Cereal – look for iron and vitamin d fortified
- Cashews – protein
- Cauliflower – folate/folic acid
- Chickpeas – protein, calcium, vitamin b6, folate/folic acid, fiber
- Coconut Milk – look for b12 fortified
- Coconut Oil – lauric acid, vitamin e
- Collard Greens – calcium, vitamin a, iron
- Dates – fiber, vitamin k
- Edamame – protein, folate/folic acid, iron
- Flaxseed – essential fatty acids
- Kale – protein, calcium, vitamin a, vitamin c, vitamin e
- LARA or LUNA bars – protein
- Lentils – protein, iron, folate/folic acid, fiber
- Mango – vitamin a
- Mushrooms – vitamin d
- Nutritional yeast – vitamin b12
- Oats – protein, fiber
- Orange Juice – look for calcium-fortified
- Oranges – calcium, vitamin c
- Peanut Butter – protein
- Peas – protein
- Pepitas – iron
- Pinto beans – protein, iron, folate/folic acid, vitamin b6, fiber
- Potatoes – iron, vitamin b6
- Quinoa – protein, iron, fiber
- Salt – with iodine (use as needed)
- Soy milk – protein, calcium
- Spinach – folate/folic acid, iron, vitamin a, vitamin e, vitamin b6
- Sweet potato – vitamin a, vitamin c, vitamin b6, fiber
- Swiss chard – iron, vitamin e, vitamin b6
- Tahini – iron
- Tempeh – protein, iron
- Tofu – protein, iron, vitamin d
- Vegan yogurt – look for brands high in calcium
- Veggie burgers – protein
- Walnuts – essential fatty acids
- Watermelon – vitamin b6
- Whole Wheat Pasta – protein
This is just a starting list, to be honest. The best thing to do is just focus on eating a wide variety of fruits and vegetables, alongside some of your go-to proteins and whole grains. I truly feel that if you eat a balanced diet full of these things, you are naturally and effortlessly going to be giving your body what it needs. Of course, speak with your doctor about your own personal needs. I am in no way a doctor! But this is what has worked for me.
Aside from the above, I also take prenatal supplements, You can read more about that here.
I hope that this list is helpful and wish you all the luck on your plant-based pregnancy. xx biancs
