Easy Snacks for Pregnancy and Postpartum
Whether you are nearing the end of your pregnancy and running out of steam or starting to think about postpartum meal planning, this snack list is what I hand to my families when time is short. These are easy to prepare and prioritize protein and other key nutrients that play a vital role in supporting both late pregnancy and postpartum recovery.
The Benefits of Healthy Snacks
In the final weeks of pregnancy, frequent, smaller snacks can ease digestion, maintain steady energy levels, and deliver key nutrients like protein, iron, and omega-3s that are essential for the birthing parent and growing baby. After birth, snacks become even more critical—especially for recovery, breastfeeding, or adjusting to a new and unpredictable routine. Nourishing, easy-to-grab foods can help stabilize blood sugar, support milk production, and offer a much-needed energy boost when full meals aren't always possible.
Keep it Simple
These snacks rely on pantry staples and other frequently purchased refrigerated items. There is no need to be fussy or fancy; use whatever containers you already have (or use recycled jars). You can prepare some cut vegetables over the weekend, clean any fresh fruit, and hard-boil a dozen eggs. Know what's easy for you - some families love shopping for bulk foods and making their trail mix. If that's not your jam, then buy pre-made packages from Costco. This is about making the healthy choice the easy choice.
The snacks are great for prepping ahead:
*Greek yogurt + granola or fruit (use plain yogurt and add honey if needed; prep in small mason jars, sprinkle on granola just before eating)
*Cottage cheese + pineapple or berries (canned pineapple works great; should be packed in fruit juice)
*Hummus + baby carrots or bell pepper strips
*Hard-boiled eggs (prep a batch weekly - enjoy with salt and/or pepper)
*String cheese or cheese cubes + whole grain crackers
*Nut butter (or sunflower seed butter) + apple slices or celery sticks
*Trail mix (nuts, dried fruit, pumpkin seeds, dark chocolate chips)
*Beef or Turkey Jerky + 1/2 an apple or baby carrots
*Dry Salami + mozzarella and baby tomatoes
These snacks come together quickly if you have a few minutes:
*Overnight oats with nuts, seeds, and fresh or frozen fruit
*1/2 avocado with salt, pepper, and lemon or lime juice
*Whole grain toast + avocado + hemp seeds (add a cooked egg for even more protein)
*Rice cakes + nut butter + banana slices
*Smoothie with frozen fruit, Greek yogurt, spinach, and chia seeds
*1/2 peanut butter sandwich on whole-grain bread
*Canned sardines + veggie slices (not for everyone, but if you like sardines, they are so good for you)
Closing Thoughts
Thoughtful snacking is more than convenience—it's a form of self-care during a physically and emotionally demanding time. With just a little bit of prep time, you'll have nourishing options on hand to stay energized for the week ahead.
Kind reminder
The information shared on this blog is meant to offer support, encouragement, and general guidance, not medical advice. It is not a substitute for professional care, diagnosis, or treatment. Always consult your healthcare provider with any questions about your health or your baby's well-being.
