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Healthy Snacks for First Trimester Pregnant Mamas

June 06, 2017



Healthy Snacks for First Trimester Pregnant Mamas

Guest Blog Post By: Stephanie Greunke, Whole30 Healthy Mama Happy Baby Program

If you’re struggling through first trimester food aversions or nausea, it can be difficult to maintain your healthy eating habits. I get it! Many of the mamas in our Whole30 Healthy Mama Happy Baby community report that the fresh, nutrient-dense, whole foods they normally love are suddenly difficult to choke down during the early weeks of their pregnancies. The good news is, many say they feel better around twelve weeks. Try not to be too hard on yourself, and know this will pass. 

In the meantime, you may find it easier to eat small snacks throughout the day instead of larger meals. Here are a few snack ideas that combine a carbohydrate, protein, and fat. Working all three macronutrients into your mini-meals will help regulate your blood sugar, which can help to alleviate nausea.

Stock your kitchen. I recommend keeping a plain rotisserie chicken (you can get one pre-shredded if the thought of pulling meat off the bone makes you queasy), Primal Kitchen mayos and dressings, and a variety of fruits and veggies in your refrigerator at all times. Create quick and easy mini-meals based on what sounds good to you in the moment.

  • Do greens sound good today? Make a quick protein salad by combining the chicken with some Primal Kitchens mayo and serve it over a bed of romaine (or whichever green sounds good to you!).
  • Want something fresh and crunchy? Slice up cucumbers, carrots and bell peppers, top each slice with some shredded chicken, and dip each bite in your favorite Primal Kitchen dressing.
  • Need some carbs? Put a dollop of Chipotle-Lime mayo on a gluten-free cracker (or a gluten free bagel!), top with a slice of rotisserie chicken and enjoy. 

Don’t underestimate the egg! If meat just isn’t happening, consider keeping a batch of hardboiled eggs in your fridge. You can easily make a simple egg salad by mixing hard boiled eggs with either of the Primal Kitchen mayos. Scoop it into on a lettuce leaf “cups,” or on gluten free crackers, like Jilz Crackerz.

Can’t handle solids today? No worries mama… this is where a smoothies and purees are key. Primal Kitchen’s new Coconut Collagen Fuel™ makes it easy to sneak in a little protein.  Blend together coconut milk, your favorite frozen fruit, a big handful of greens, and Primal Kitchen Coconut Collagen Fuel for a refreshing smoothie. Or, mix some into mashed sweet potato or applesauce. It’s a great choice for health-conscious mamas who want to work collagen into their diets in a morning sickness-friendly way.

Want to take your pregnancy, pre- or post-natal nutrition to the next level? Take the Whole30 Healthy Mama Happy Baby program. Mark’s Daily Apple & Primal Kitchen customers can use code HMHBLOVESPK to receive $40 OFF your registration!


Stephanie Greunke is a registered dietitian with a master’s degree in nutrition who specializes in women’s health. She is a certified personal trainer and prenatal and postnatal corrective exercise specialist. Stephanie guides and supports women locally and globally through her web-based private practice.


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