Grocery List For Prenatal Meal Plan

Scaled to 1 serving





Spices & Herbs

Allspice, ground 0.2
gm
Black pepper <0.1
oz
Cayenne pepper 0.2
gm
Chili powder 0.4
oz
Cinnamon 0.1
oz
Crushed red pepper <0.1
oz
Cumin 0.2
oz
Curry powder 0.2
oz
Garlic powder 0.1
oz
Ginger, ground 0.1
gm
Hot pepper (chili) flakes <0.1
oz
Kosher salt 0.3
oz
Onion powder 0.2
gm
Oregano, dried <0.1
oz
Paprika 0.4
oz
Pesto 0.4
oz
Red pepper flakes 0.2
gm
Salt <0.1
oz
Salt and pepper <0.1
oz
Sea salt 0.2
oz
Turmeric, ground <0.1
oz

Snacks & Nuts

Almond butter 0.6
oz
Almonds, raw 0.1
cup whole
Cashew butter 0.6
oz
Cashew nuts, raw 1.6
oz
Chia seeds, dried 0.9
oz
Dried goji berries 0.7
oz
Flaxseed meal (ground) 0.4
oz
Flaxseeds 0.5
oz
Hemp seeds, shelled 15.9
tsp hulled
Pumpkin seeds 0.8
oz
Slivered almonds 0.5
oz
Sunflower seeds 0.8
oz
Tahini 0.3
oz
Walnuts 0.4
oz

Beverage

Almond milk 4.2
fl oz
Almond milk, unsweetened 28.2
fl oz
Coconut water 2.1
fl oz
Lemon juice 2.2
fl oz
Lime juice 0.5
fl oz
Water 19.7
fl oz

Fruits

Apple 2.0
medium
Avocado 3.4
avocado(s)
Banana 1.5
medium
Mango 0.3
mango
Medjool date 2
date pitted

Vegetables

Asparagus 28.1
medium spear(s)
Baby spinach 3.7
oz
Basil, fresh 71.1
leaf
Beets, raw 0.5
beet(s)
Butternut squash 0.2
squash
Carrots 4.5
medium
Celery 1
medium stalk(s)
Cilantro (coriander) 0.4
bunch
Collard greens 0.2
bunch
Cucumber 0.5
cucumber(s)
Delicata squash 0.3
squash
Eggplant 0.8
eggplant
Garlic 1.6
bulb
Ginger root 0.3
piece, 2-inch
Grape tomatoes 0.4
medium tomato(s)
Green bell pepper 0.5
medium pepper(s)
Green onion or scallion 0.1
bunch
Green peas, raw 5.4
oz
Jalapeno pepper 1
medium pepper(s)
Kale 0.8
bunch
Leek 1
medium leek(s)
Lettuce, romaine <0.1
head
Parsley, fresh 0.5
oz
Radicchio <0.1
head
Red bell pepper 1.9
medium pepper(s)
Red cabbage 0.3
medium head
Red onion 4.4
oz
Spinach 1.7
oz
Spirulina powder <0.1
oz
Sun-dried tomato, packed in oil, drained 0.1
jar (16 oz)
Sweet onion 0.5
onion(s)
Tomato 0.7
medium
White mushrooms 0.2
package, sliced (8 oz)
Yam 1
medium
Yellow bell pepper 0.5
medium pepper(s)
Yellow onion 1.2
medium
Zucchini 2.9
medium
–°herry tomato 2.3
tomato

Seafood

Atlantic Cod 4.5
oz
Atlantic wild salmon 0.7
lb

Condiments

Balsamic vinegar 0.4
fl oz
Coconut oil 0.7
oz
Cooking spray, oil 0.2
gm
Extra virgin olive oil 4.6
fl oz
Marinara pasta sauce 0.4
can (26oz)
Olive oil 0.7
fl oz
Olive oil cooking spray <0.1
oz
Salsa, ready-to-serve 4.8
oz
Salsa, ready-to-serve, low sodium, hot/medium 0.6
oz
Vinegar, cider 0.4
fl oz

Canned Food

Black beans, canned 0.7
lb
Chickpeas canned 0.7
lb
Kalamata olives 2.9
olive(s)
Pumpkin, canned 7.5
oz
Vegetable stock/broth, low sodium 16.9
fl oz

Various Groceries

Bread crumbs, plain, gluten free 2.1
oz
Hemp protein powder, vanilla 0.4
oz
Hummus 3.3
oz
Lentils, raw 3.6
oz
Psyllium seed husk 0.6
tbsp (level)

Meat

Chicken breast, boneless, skinless 0.2
breast

Frozen & Refrigerated Foods

Dairy-free mozzarella cheese shreds, Daiya 0.2
package(s)
Frozen berries 4.9
oz
Frozen blueberries 5.5
oz
Frozen mango 3.1
oz
Frozen spinach 0.1
package (10oz)

Dairy & Cheese

Egg white 8.7
fl oz
Eggs 1.8
medium egg
Feta cheese, low fat 0.6
oz
Greek yogurt, plain, 1% M.F. 4.5
oz

Cereals

Granola 0.2
oz
Quick oats, dry 0.4
oz
Rolled oats, dry 1.7
cup
Rolled oats- Gluten Free 3.8
oz

Other

Hemp protein powder 0.5
oz
Lentils, red, cooked 4.5
oz
Quinoa, cooked 6.9
oz
Whey protein powder, unflavoured 1.6
oz
Whey protein powder, vanilla 2.1
oz
White beans, canned 0.3
can (15oz)

Baking

Honey 0.2
oz
Maple syrup 0.3
fl oz
Nutritional yeast 0.2
oz

Pasta & Rice

Pasta, gluten free, dry 1.5
oz
Quinoa, uncooked 1.1
oz
Whole wheat couscous, dry 1.6
oz

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada