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Best Healthy Pregnancy Snacks To Give You Energy
These are the best healthy pregnancy snacks to give you the energy that is going to help you during your first trimester or any time during the second and third when you are feeling a little sluggish.
Your body is busy making a baby 24 / 7. Nonstop work. Your increased heart rate, your extra blood flow are all contributors to why you feel so tired or with little to no energy.
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Want more than just snacks? I have a full week worth of pregnancy meals for you to grab!
35 Energy Increasing Snacks For Your Pregnancy
Most of the snacks mentioned are great to increase your source of protein, iron, and calcium which in turn gives you more energy to fuel your growing baby.
Consider adding these items to all you eat throughout the day.
- Healthy Fats
- Protein
- Fiber
- Produce
- Water
- Iron
Need more ideas on what to eat snacks, lunch dinner, and my favorite breakfast. Grab the Pregnancy Cookbook made for you by an L&D nurse.
1. Apples + Peanut Butter
This small but filling food is a great way to increase both your fruit intake and increase your protein with peanut butter.
Cut up a whole apple and add 1-2 tablespoons of peanut butter.
Not into peanut butter, try almond butter or cashew butter.
2. Bean Dip + Tortilla Chips
Another item that is rich in protein and great to satisfy your chip craving is having bean dip and tortilla chips. This bean dip is my go-to if you want to feel full and get great taste.
3. Eggs + Avocado
Need a quick pick me up, this is a great snack. I like to convert this simple snack into a meal by adding spinach and veggies and making omelets with a spread of avocado on top.
Related: The First Trimester Essentials List
4. Mega Omega Trail Mix
This particular trail mix is so damn tasty and is heart-healthy with antioxidants.
It also takes the cravings out of you when you are wanting things like chips or chocolate.
5. Pears + Cheddar Cheese
Don’t use soft cheese for this pairing. Try your favorite hard cheeses like Cheddar, Swiss or Monetary jack.
I like to cut them in thick pear slices and add the cheese in the middle. Like a little sandwich.
6. English Muffin + Egg + Avocado
This is perfect to have after breakfast as a snack that will help you hold off until lunch.
I like to crack 1 egg (scrambled or fried) and use 1/2 of the English muffin.
7. Celery Sticks + Peanut Butter + Raisins
Just like when you were a kid and your school called them ants on a log. Try this little quick healthy pregnancy snack to fuel your protein and sweet tooth with the raisins.
8. Imag!ne Cheese Stars
If you are craving soft cheese and you know you can’t eat that during pregnancy! These cheese stars are perfect for you.
The cheesy flavor is so goooooood.
9. Cottage Cheese + Apricots + Granola
This is a great snack if you have extra fruits lying around. You can play with a variety of flavors ranging from apricots to mangos and even kiwi that plays well with cottage cheese.
You May Also Like: 23+ Baby Shower Appetizers
10. Hummus + Baby Carrots
You can use any combo of your favorite veggies and your favorite flavor of hummus.
Here are some great combos that everyone seems to love
- Sun Dried Tomato Hummus + Bell Pepper Strips + Celery
- Spinach Artichoke Hummus + Pita Chips + Carrots
- Chipotle Hummus + Carrots + Celery Sticks + Onion Rings (seriously so good)
11. Spinach Chips
These spinach and kale chips are so good. I order them in bulk. Perfect to eat alone or use them to dip in salsa, bean dip, and even nacho cheese!
*They are also a great alternative if you crave things like chips.
12. Smashed Avocado + Pita Chips
If you are not a fan of avocado you can easily change this for Mexican salsa to give you a little added spice
13. Oatmeal + Dried Fruits
Eating oatmeal right now is a great way to help your milk supply if you plan to breastfeed.
Related: 13 Tips to Help You Breastfeed (while pregnant)
14. Orange Slices + French Toast
This is actually my favorite late night pregnancy snack. Its like having breakfast but I limit it to one piece of french toast to consider it a snack.
Make your french toast like this for added health benefits:
- Use thick cut whole-grain bread
- 2 Eggs (scrambled)
- 1/2 cup of almond milk
- Dash of cinnamon
- Pinch of salt
Combine, eggs, milk, cinnamon and salt. Whisk it all together.
While you do this let your skillet warm up.
Dip your thick cut bread into the mix and get both sides damp. Shake off any extra. Place on your skillet.
This recipe makes 4-6 thick cut french toast pieces. I suggest eating 2 of them and leaving the rest for your partner. Add that orange slice or grapefruit slice.
Don’t forget to grab our free 7 day meal planner for pregnancy at the end of the post.
15. Baked Potato + Greek Yogurt
Instead of sour cream choose greek yogurt. It’s not weird, it doesn’t make your potato sweet. It is basically a healthy version of sour cream.
16. Baked Sweet Potato Fries
What foods can you eat to fight off low energy in pregnancy? Well sweet potato fries is one of those foods!
Not only are sweet potatoes delish they are so much better for you than regular potatoes.
I love to cut them in big slices and add coconut oil, salt, and rosemary. Then I’ll toss them in the oven for 20-35 minutes at 385 F. degrees.
17. Sorbet Ice Cream + Fruit
I craved mango sorbet when I was prego. Try getting your craving and sweet tooth fix with this snack.
Not only is it less calories than milk based ice cream by adding real fruit to the mix and even seeds and nuts you are uping your health game.
Go mama!
18. Strawberry Smoothie
You might want to try one of the smoothies mentioned in this ‘Lactation Foods To Increase Breast Milk‘ post.
It is good to know how to make it now and you may love it and make it when you have baby.
19. Blueberry Smoothie
- 20-25 blueberries
- Ice
- Almond Milk (or water)
- coconut oil (1 teaspoon)
- Vanilla protein powder (1 tablespoon)
20. Banana Nut Muffin with Oatmeal
I love the recipe from Happy Healthy Mama. It’s my go-to. You can find the recipe for the banana nut muffin.
21. Pumpkin Seeds
Really any variety of seeds as long as they don’t have to much salt from the packaging can do you great.
22. Oatmeal + Banana + Chocolate Protein Smoothie
Mix all these items in the blender:
- Banana
- 1/2 cup of oats
- 1 tablespoon chocolate protein powder
- 1 cup almond milk (milk, goats milk etc..)
23. Vanilla Protein Powder + Almond Milk + Berries Smoothie
This is another great take on a smoothie that will fill you up and give you extra energy to burn. Same concept as the blueberry smoothie just change it to strawberries, raspberries, or your favorite berry.
24. Banana + Crunchy Peanut Butter
Cut up your banana in rounds, use a butter knife to spread the peanut butter on the bananas.
25. Popcorn + Bacon Bits
I know it sounds like an odd combo but trust me it is so good and that extra bit of bacon helps to give your body good fats and good energy.
25. Probiotic Yogurt + Berries
These are some the best probiotic yogurts you can get. Seriously stock up on these bad boys.
26. Rice Cakes + Almond Butter + Apple Slices
If you need a little more protein add peanut butter instead of almond butter. Peanut butter has a higher count of protein and fat.
27. Baked Onion Rings
Opt out of greasy deep fried food and instead choose to go with baked!
28. Peanut Butter + Oatmeal Bites
Take a scoop of rolled oats add 2 tablespoons of peanut butter, you can also add chocolate chips and a dash of salt. Roll them all together to make little balls.
Place them in freezer and eat when you need a little kick of energy.
29. Chocolate Dipped Banana + Walnuts
Sometimes you’re craving a little sugar, a little crunch. This is the perfect remedy for that.
Buy your standard melting chocolate, PEEL your bananas first [can you tell I made that mistake before], cut them in half, add an ice cream stick, place them in the freezer, melt the chocolate.
Take out your banana’s dip them in chocolate, while it’s still in liquid form add the walnut. Then place them down on wax paper or on a foam stand to let the chocolate get hard completely.
30. Wheat Bread + Jam + fruit
When you get a craving these snacks will help fill it and it also helps that they are pretty nutritious too
These are a few great combos of fruit and jam
- Strawberry Jam + fresh strawberries
- Strawberry Jam + Granola bits
- Apricot Jam + fresh strawberries
- Blueberry Jam + Apricot Jam (sooo good 1/2 slice)
31. Guacamole + Veggies
Don’t want to increase your salt intake with chips? Use veggies to dip into your guacamole.
Some of the best ones include: carrots, bell pepper strips, celery, asparagus
32. Asparagus + Bacon
Wrap your asparagus up in bacon and grill them on the stove top or on your grill. The salty crunch from the bacon combined with the yummy taste of asparagus is amazing.
33. Strawberry + Orange + Mint Salad
Slice, cut and add a few leaves of mint. Make this in bulk, add to ziplock bags and take one a day to work to munch on.
34. Lettuce Wraps
Craving a taco, want to skip the tortillas. Use large lettuce leaves or collard greens and add in your favorite toppings.
35. ‘Steaked’ Portobello Mushroom
Use your favorite steak marinade and add it to your portobello mushroom. Keep them in a ziplock bag to marinate, when hunger strikes.
Fire up the grill and sear them like you would a steak.
36. Whole Grain Cereal With Fruit
Try adding whole grain cereals to your diet and add a little sweetness by adding a banana in your cereal or fresh or dried strawberries.
37. Pretzels W/ Nut Butter
This is perfect if you can’t seem to keep anything down. It was my go-to during my 4th pregnancy in the first trimester.
38. Peanut Butter Pretzels
These are a must buy. I just buy them in bulk from Amazon, and it helps that my toddler loves them too. You can see why I love them here.
39. Protein Shakes
If you are worried about what kind of protein to add to your shakes. I wrote an article about the best protein powders and shakes for pregnancy.
That wraps up the snacks that are perfectly healthy to help give you more energy during your pregnancy, but I know you want a little more info on being healthy overall during your pregnancy. Which is why I added this section just for you!
How To Sneak More Veggies When You Don’t Eat Them Often During Pregnant
It’s hard getting your daily dose of veggies and fruit in when you are used to processed and fried. (I know it was so hard for me too)
Try these methods:
- Bake the veggies into your breads: muffins, cookies, scones, bread
- Do smoothies for your fruits
- Add new veggies to your favorite meals: pizza – add spinach. tacos – add cilantro and shredded carrots
- Have veggies with a side of dip (ranch, marinara sauce, cheese)
Doing those simple things will help increase the amount of vegetables you get while expecting and not cause you to feel overwhelmed or deprived of your other foods.
What To Eat When Pregnant First Trimester?
During the first trimester most expecting moms are tired and constantly lacking energy. Some report that being tired is the only symptom they have.
Don’t have pregnancy symptoms in the first trimester. Find out what’s normal and what’s not.
This way you can have a leg up with your own body.
By eating nutrient dense foods you are increasing your overall efficiency and energy.
Try these foods to help you with growing your baby in the first trimester.
- Extra Protein
- Iron Rich Fruits / Veggies
- Calcium Rich Foods
- More Leafy Greens
- Lean Meats
What Can A Pregnant Women Eat For Breakfast?
A lot of the items listed above can be added to to make breakfast ideas. You can also try
- Oatmeal
- Fruits and yogurt + toast
- glass of milk + buttered toast + nuts
- Almonds + oatmeal + raisins
- Eggs (scrambled, hard boiled, fried)
- Breakfast burritos
What Can You Eat At Trader Joes When Pregnant
Wanting to eat healthier you may discover that you like to shop at organic places like Trader Joe’s, Whole Foods, Farmer’s Market etc..
Not a problem here is a list of items to buy from these stores that will help you be a little healthier overall and actually save you a few $.
- Almond Butter (replace peanut butter)
- Vegetables (tomatoes, onions, etc..)
- Low sodium soups
- Bread (the darker the better)
- Beans (canned or fresh)
- Avocado
- Omega 3 Fatty Acids
- Alkaline Water With Electrolytes (the best from Trader Joes)
Food That Reduce Or Don’t Cause Heartburn
Heartburn during pregnancy is soooo common and it sucks here are some snack ideas to help reduce that.
- Pretzels
- Apples
- Rice
- Pears
- Apple Sauce
- Carrot Sticks
- Plain Hummus
- Almond Butter
- Blueberries
If you need more ideas on food to make or try I highly encourage you to get The Pregnancy Cookbook and never wonder what to eat for the remainder of your pregnancy.
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Best Healthy Pregnancy Snacks To Give You Energy
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