We have all heard that we’re ‘eating for two’ during pregnancy. But if that’s as far as your knowledge goes for your prenatal diet then you should look a little further into it!

During a healthy pregnancy you should be eating about 2200-2600 calories daily once you are in your second trimester*. By spreading the food throughout the day, you can easily hit your target and feel satisfied and not too hungry or too full throughout the day.


Snacking is going to be your new BFF

There is a lot of amazing information of nutrition in pregnancy from the Dr. Brewer Pregnancy Diet.

I’ve had clients and friends use this information to have a happy and uncomplicated pregnancy/birth. Many of the current common medical ailments in pregancy can be controlled or eliminated with the right foods. Prenatal diet is an often overlooked but VERY important part of your pregnancy. Prenatal vitamins are NOT enough! Don’t settle for the lackluster prenatal healthcare we currently have in our medical system.

Here are a few ideas for snacks that can be prepared in advance so you are never left without some nourishing food when hunger strikes! Whether or not you choose to look into the Brewer Diet, these snacks are sure to be useful during pregnancy and postpartum 🙂

  • Handful of nuts – your preference!
  • Muffins – super portable
  • Granola bar with protein or a Lara Bar – here is a great recipe I found for making your own homemade bars
  • Hard boiled eggs
  • Smoothies are really easy to customize for your taste buds and pack a huge nutritional punch!
  • Cheese with fruit and veggies of your choice
  • Veggie chips with egg salad or guacamole
  • Fruit with ricotta or cottage cheese
  • Toast with guacamole (good ol’ avocado toast! I love this!)
  • Turkey or ham and cheese rolled up
  • Tomato, mozzarella, and basil – otherwise known as Caprese (another fav of mine!)
  • Pita or toast with nut butter of your choice
  • Granola, raisins, yogurt, with honey drizzled on top
  • Hummus with veggies and pita
  • Handful of trail mix
  • Whole grain cracker with smoked salmon and cream cheese
  • Banana with nut butter – go ahead and throw some chocolate chips on top! 😉
  • Energy Bites – one of my faves and a client fave too!

Make your life easier by preparing snacks in advance!


The sky is the limit and there are plenty of books and groups out there to help you get some more ideas.

Working with a nutritionist who specializes in prenatal diet is also a great way to get some help to have a healthy pregnancy and to ease some of the overwhelm in choosing what to make and eat.

This nutritionist has monthly classes for anyone in Canada (usually around $20 and they are recorded for replay). She also has a facebook page here. I hope you found some of these ideas helpful!


If you have any of your own favourites, I’d love if you shared them!


*this can vary so this is not meant to be medical advice for everyone! Please consult with a nutritionist 🙂