Grocery List For Healthy Pregnancy Plan

Scaled to 1 serving





Snacks & Nuts

Almond butter 27.0
gm
Almond meal/flour 0.3
cup
Almonds, raw 0.1
cup whole
Apricot, dried 2.1
gm
Cashew butter 16.9
gm
Cashew nuts, raw 34.3
gm
Chia seeds 262.9
gm
Chia seeds, dried 39.9
gm
Coconut flakes, unsweetened 4.6
gm
Coconut, shredded, unsweetened 12.4
gm
Dried cherries 0.2
gm
Flaxseed meal (ground) 23.6
gm
Hemp seeds, shelled 15.1
tsp hulled
Peanut butter, natural 13.1
gm
Pecans 14.4
gm
Pumpkin seeds 0.6
gm
Sesame seeds 2.3
gm
Sunflower seeds 12.7
gm

Beverage

Almond milk, unsweetened 846.6
ml
Lemon juice 91.7
ml
Matcha, green tea powder 0.4
gm
Water 219.6
ml

Fruits

Apple 1.0
medium
Apple sauce, unsweetened 20.8
ml
Avocado 3.2
avocado(s)
Banana 1
medium
Blueberries 25.5
gm
Frozen banana 1.4
medium
Kiwi fruit 0.5
medium kiwi(s)
Lemon 0.4
medium
Lemon peel (zest) 1.2
tsp
Mango 1
mango
Medjool date 2
date pitted
Strawberries 318.9
gm

Condiments

Apple cider vinegar 2.5
ml
Coconut oil 12.4
gm
Extra virgin olive oil 87.5
ml
Marinara pasta sauce 0.4
can (26oz)
Olive oil 68.1
ml
Olive oil cooking spray 0.6
gm
Salsa sauce, ready-to-serve 33.5
gm
Sesame oil 5.0
ml
Vanilla extract, pure 11.0
ml
Vinegar, white 22.3
ml

Seafood

Atlantic wild salmon 453.4
gm

Vegetables

Baby spinach 15.9
gm
Basil, fresh 13.5
leaf
Beets, raw 1
beet(s)
Carrots 2
medium
Cauliflower 196.6
gm
Celery 3.6
medium stalk(s)
Cherry Tomatoes 1.2
tomato
Cilantro (coriander) 0.2
bunch
Crimini (Italian) mushroom 1.3
mushroom(s)
Cucumber 1.3
cucumber(s)
Delicata squash 0.1
squash
Eggplant 0.6
eggplant
Fennel 0.3
bulb(s)
Fennel fronds 1.9
gm
Garlic 0.8
bulb
Green bell pepper 0.3
medium pepper(s)
Heirloom tomatoes 0.5
medium
Jalapeno pepper 1
medium pepper(s)
Kale 2.2
bunch
Leek 0.7
medium leek(s)
Parsley, Italian, fresh 13.5
gm
Parsley, fresh 22.3
gm
Red bell pepper 0.5
medium pepper(s)
Red onion 133.5
gm
Roma tomatoes 0.5
tomato
Spinach 15.9
gm
Sweet potato 0.4
large potato
Tomato 1.9
medium
Yam 0.5
medium
Yellow bell pepper 0.5
medium pepper(s)
Yellow onion 1.1
medium
Zucchini 0.3
medium

Baking

Baking powder, gluten-free 0.8
gm
Baking soda 1.6
gm
Buckwheat groats, dry 173.3
gm
Dark chocolate chips, vegan 0.1
package
Maple syrup 36.5
ml
Maple syrup, pure 46.0
ml
Nutritional yeast 10.9
gm
Spelt flour 17.5
gm
Stevia, liquid 7.1
2-4 drops (tsp sugar)

Spices & Herbs

Basil pesto 106.7
gm
Black pepper 2.3
gm
Caraway seed 1.1
gm
Cayenne pepper 0.1
gm
Chili powder 2.7
gm
Cinnamon 5.9
gm
Cumin 3.6
gm
Fennel seed 0.5
gm
Hot pepper (chili) flakes 0.6
gm
Kosher salt 9.1
gm
Nutmeg, ground 0.6
gm
Onion powder 7.4
gm
Oregano, dried 0.8
gm
Paprika 2.7
gm
Red pepper flakes 0.1
gm
Salt 6.0
gm
Salt and pepper 0.1
gm
Sea salt 3.3
gm
Turmeric, ground 0.6
gm
Turmeric, powder 1.1
gm

Canned Food

Black beans, canned 253.6
gm
Black olives 0.4
large
Chicken broth (stock) 375.0
ml
Coconut milk 66.9
ml
Tomato sauce, canned <0.1
can(s) (15oz)
Vegetable stock/broth 0.4
box

Bread & Bakery

Bread crumbs, plain 3.8
gm

Various Groceries

Bread crumbs, plain, gluten free 60
gm
Chicken, cooked 0.2
whole chicken
Greens supplement, Genuine Health 0.5
scoop
Hemp protein powder, vanilla 28
gm
Hummus 116.4
gm
Psyllium seed husk 3.0
tbsp (level)
Red lentils, raw 71.0
gm

Meat

Chicken breast, boneless, skinless 0.5
breast

Dairy & Cheese

Egg white 171.4
ml
Eggs 3.8
medium egg
Ghee 4.8
gm

Frozen & Refrigerated Foods

Frozen berries 140
gm
Frozen blueberries 74.0
gm
Frozen green peas 50.7
gm
Frozen raspberries 88.1
gm
Frozen strawberry 78.7
gm
Ice cubes 4
cube(s)

Cereals

Granola 9.2
gm
Quinoa flakes 25.5
gm
Rolled oats, dry 0.5
cup
Rolled oats- Gluten Free 41.2
gm

Other

Navy beans, canned 0.3
can (15oz)
Quinoa, cooked 97.8
gm
Whey protein powder, chocolate 15.2
gm
Whey protein powder, unflavoured 15.2
gm
White beans, canned 0.3
can (15oz)

Pasta & Rice

Pasta, gluten free, dry 42.5
gm
Pearl barley, dry 70.4
gm