Healthy Groceries to Buy and Stock Up On Before the Baby Comes

This post shows you the Healthy Groceries to Buy and Stock Up On Before the Baby Comes.

My whole ambition was to be prepared for my baby. Preparing for a baby was something I planned for years, mostly because I was devastated by all the negative experiences and sentiments when it came to babies.

Life is over, you’ll never sleep again, everything sucks, and you miss your old life… I just couldn’t fathom having a baby and feeling like I had made a mistake. Or, to feel like everything sucks.

But your baby doesn’t suck. Your baby is amazing! So, how can you help yourself feel amazing and get some of the awesomeness you just birthed?

That’s the whole point of my blog!

Groceries to Stock Up On Before the Baby Comes

I knew that food and nutrition were going to be a huge part of my postpartum recovery. Mainly because I want to get my strength back, and because I had to rest during my entire pregnancy due to high-risk heart complications.

When it comes to preparing for postpartum life, stocking up on groceries is one of the smartest things you can do.

In addition, exploring some of the postpartum freezer meal ideas is the second smartest thing you can do. If you’re clueless and don’t know where to start, you can check out my full guide on freezer meals to make before the baby comes! I promise you that you’ll get balanced nutrients and simple meals optimized for calorie counting!

When it comes to grocery shopping, it’s not just about convenience. It’s about making sure you have everything you need to stay healthy and not order some junk food.

What You Need to Eat for Postpartum Recovery?

You need to eat lots of protein, fiber (unlimited veggies and lots of fruit), healthy fats, and complex carbs.

Your main focus needs to be getting foods that support healing (whether you had a C-section or vaginal birth).

Then, you need nourishing foods for optimum energy levels, milk production, and gut health.

I like to focus on anti-inflammatory nutrients, as I follow a Mediterranean diet, which includes foods like fatty fish, lean protein, colorful fruits and vegetables, and whole grains every day.

In this post, I’ll walk you through the groceries I stocked up on before my baby arrived. These are the things that are organized in my pantry, so all shelf-stable foods are without additives, nitrates, extra sugar, or anything like that!

I’ll also share the proteins I got and prepared and froze ahead of time, as well as share which fresh fruits and vegetables I recommend buying weekly.

Grains, Pasta, & Carbs

• white rice or brown rice
• quinoa
• bulgur and couscous
• whole grain pasta (spaghetti, penne rigate, fusilli)
• falafel mixes
• rice noodles
• tortilla wraps (freezer-safe and shelf-stable until opened)
• naan bread (store-bought versions can be frozen or kept sealed in the pantry for weeks)
• oats or rolled oats (for oatmeal and baking)
• polenta or cornmeal

Canned & Jarred Goods

• canned tuna or sardines (for easy protein, high in omega-3s). Buy Skipjack tuna, as it has the lowest mercury levels! And get plenty of it! The same thing is true with sardines. I can’t explain enough how important it is to eat fish at least 2 times a week.

• chopped tomatoes
• tomato paste
• tomato sauce
• red kidney beans, borlotti beans, butter beans, black beans
• chickpeas (great for curries, soups, and cold salads)
• lentils in a can (for when you don’t want to cook dry ones)
• canned corn (unsweetened)
• coconut milk
• curry sauce (korma or other varieties)
• soy sauce
• white rice vinegar
• honey
• mustard
• Worcestershire sauce
• jarred roasted red peppers (add to wraps, pasta, or grain bowls)
• sun-dried tomatoes in oil (great flavor boost)
• pickles or gherkins (for sandwiches and snacks)
• olives (snacking or Mediterranean bowls)
• pesto
• salsa
• marinated artichokes (for salads, sandwiches, pasta)
• canned pumpkin (can be used in soups, curries, baking, even dog treats!)

Dry Legumes & Shelf-Stable Plant Proteins

• red lentils
• green lentils
• chickpeas (dry)
• black beans (dry)

Baking & Cooking Essentials

• olive oil
• vegetable oil
• coconut oil
• salt & pepper
• chili flakes or powder
• ground cumin
• turmeric
• curry powder
• ground coriander
• ginger (ground or powdered)
• cinnamon
• paprika
• oregano
• nutmeg
• thyme
• Chinese spice blend
• baking powder
• baking soda
• yeast (dry)
• all-purpose flour
• whole wheat flour
• cornstarch

Bonus Add-ons That Keep Well

• shelf-stable plant-based milks (like oat, almond, or coconut milk in cartons)
• nut butters (peanut, almond, etc.)
• jam or fruit spreads
• maple syrup or agave syrup
• nuts and seeds (store in airtight jars; great for snacks, oatmeal, salads)
• dried fruit (raisins, cranberries, apricots)
• granola bars or energy bites
• bouillon cubes or broth concentrate

Drinks

Water is your best friend and definitely the number one drink you should have while recovering from your labor.

Other than water, you should get some lactation or breastfeeding tea! Try several samples before you figure out what you like, but most breastfeeding tea blends have fenugreek, fennel, nettle, and lots of other beneficial herbs that don’t have caffeine and will help you stay hydrated.

Next, I would suggest some sort of natural electrolyte drink without harmful additives. I drink Waterdrop, which you can find on Amazon, but also at Target, Walgreens, and Walmart.

Then, you should have some cold-pressed fruit juice. I make it in advance by pouring juice into ice molds and then diluting it with water!

I make a ginger-orange-lemon combo, add some turmeric, and freeze the mix. When I’m ready to drink it, I just take one cube out and add some water!

I don’t recommend drinking soda or too much caffeine.

Meat and Protein

Most of the items from my grocery list are pantry staples that will last for months. But you’ll also need to get enough protein and stock up on meat.

For optimum protein intake, I really recommend cooking in advance and preparing freezer meals. Things like chili, curry, Bolognese sauce, stir-fries, and stuffed peppers freeze really well and make life so much easier when the baby comes.

That way, you’re not scrambling to defrost chicken or ground beef at the last minute — it’s already cooked and ready to go!

If you’re following my meal ideas, you’ll want to buy:

• ground beef
• chicken breasts or thighs
• optional: lamb, if you’re making dishes like shepherd’s pie
• red lentils or green lentils (plant-based protein)

Best Fresh Fruits and Veggies to Buy Weekly

Unless you have your own garden, you’ll need to buy fresh fruits and vegetables and restock every week.

Fresh fruits and vegetables are essential as you need vitamins and fiber. You need to eat vegetables every single day and make sure that you combine them with proteins and carbs.

When it comes to fruit, I recommend stocking up on whatever is in season. Seasonal fruit tastes better, costs less, and gives your body the natural variety it needs.

In spring and summer, go for melons, watermelon, strawberries, cherries, peaches, and apricots.

In fall and winter, grab apples, pears, citrus, and bananas, which are available year-round and easy to digest.

You can also buy frozen berries to toss into oatmeal or blend into smoothies if you’re short on time or freezer space.

For veggies, I always buy fresh lettuce, iceberg, arugula, spinach, and red cabbage for salads and wraps.

I also keep cherry tomatoes, carrots, and potatoes on hand. These are the things I use daily and restock as needed.

Before Baby Food Prep Explained

Why are we even doing so much work for the postpartum food prep?

Well, first, we are going to be exhausted. Not just physically tired and sleep-deprived, but we’re also gonna be mentally foggy and sometimes overwhelmed.

I’m not saying everyone feels like this, but sometimes it’s hard to chop the veggies, sauté the meat, and hover over a hot stove while your baby cries.

It’s also hard to be sweaty and smelly while you’re cooking when you could be sleeping.

That’s why all the meal prep.

And all the mental work before the baby comes.

Preparing everything in advance, planning your meals, and organizing your grocery list will help you get all the nutrients your body needs to heal.

And I’m gonna share some science that backs that up.

There was a study from 2018 from the GUSTO cohort in Singapore that proved there’s a link between what you eat during your postpartum and postpartum mental health!

Women who ate a diet with lots of veggies, legumes, dairy, and whole grains had fewer symptoms of postpartum depression.

On the other hand, women who ate lots of fruits, veggies, fish, and soups had less anxiety!

That’s why I really think it’s important to focus on healthy nutrition!

Here’s what to focus on!

Protein

Animal and plant-based proteins are important for muscle repair and energy. Animal proteins are very important as they give you amino acids as well, while plant proteins help you get extra fiber.

Healthy fats

You should not eat a low-fat diet, as healthy fats support energy levels, your hormones, and your brain.

Whole milk, yogurt, ghee, olive oil, fatty fish, nuts, and seeds are your best options.

Dairy

If you can eat dairy, then you should focus on full-fat dairy but choose natural options without any flavors or sweeteners. You can always add oats, homemade granola, and fruits to plain yogurt.

Fruits and Vegetables

You already know this, but you need fruits and veggies because your body is craving vitamins and antioxidants. Eat seasonal fruits, stock up on frozen berries, and make sure to eat at least 3 portions of vegetables per day.

Minerals and Vitamins

During your postpartum period, you’ll likely be low in iron but also magnesium, calcium, and zinc. You need these minerals, as well as omega-3, to help your body recover, but also for mood regulation, as all of these support the recovery.

So yes, prep your food ahead of time, stock your pantry, and fill your freezer. But do it with purpose. Think beyond calories and focus on nourishment. Because what you eat after birth isn’t just about convenience, it’s about helping you feel like yourself again.

Thinking and planning things in advance to prepare for a baby are all part of the Pre-Baby Talk. That’s why, when the baby comes, you’ll be ready and prepared for…

…all the love in the world.

Which of these food ideas did you like the most? Let me know in the comments!

Don’t forget to pin this post so you’ll always have these ideas handy!

This post showed you Healthy Groceries to Buy and Stock Up On Before the Baby Comes.

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