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Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes + Weekly Shopping List

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes + Weekly Shopping List

Already at the beginning of pregnancy, a woman’s body needs more vitamins, minerals, and trace elements than usual. For example, way more folic acid, iron, and omega 3 fatty acids are needed, compared to what a non-pregnant woman needs.

After all, not only does mom-to-be need to be supplied with the essential vitamins and minerals, but also the little bun in the oven!

A good way to provide yourself with sufficient vitamins – without having to resort to special vitamin supplements – are delicious, nutrient-packed pregnancy smoothies.

Many pregnant women wonder how and in what form they should get the right amount of vitamins through their diet for the duration of pregnancy.

To eat an apple, a banana, or fruits here and there seems quite delicious, but if this becomes a daily routine, the novelty wears off quite quickly.

Nutrition and variety are two clear bonus points for making your own smoothies, which are of course not only popular among pregnant women.

The reason is obvious – smoothies can be put together according to taste, and the nutrient content of a single glass is impressive (obviously depending on the ingredients used).

Vitamins In Pregnancy

In the first trimester, it is very important to include a lot of folic acid (folate) in your diet, It’s a type of vitamin B that helps your body to make (red blood cells).

If the fetus doesn’t get enough of this vitamin, it can, in the worst-case scenario, cause abnormalities in the baby’s brain or spinal cord.

Therefore, it’s best to include ingredients that contain a lot of folate in every smoothie.

These include fruits such as mangoes, bananas, or oranges, as well as veggies such as spinach, kale, broccoli, or cauliflower.

Some of the most important minerals during pregnancy are iodine (found in superfoods such as spinach and kale), magnesium (especially in mangoes and pineapple), iron (e.g. in apples), and vitamins B and C (found mainly in citrus fruits).

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

Green Smoothies For Pregnancy And Breastfeeding

Together with realizing “I’m pregnant!” begins one of the most exciting times in a woman’s life.

Knowing that a tiny new human is growing inside you is mind-blowing, and it changes your whole life radically.

At the same time, pregnancy comes with a great deal of responsibility and you start to ask many questions – especially regarding a healthy and balanced diet.

We’ve all seen and heard that green smoothies have become super trendy – and not only for pregnant and breastfeeding moms.

Here, as the name suggests, mainly “green ingredients” like spinach or other leafy vegetables are used.

Also, various superfoods or fruits can be added to adjust flavor and give an extra nutrient kick.

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

High-quality folic acid and iron source

Many women are already putting their diet to the test when they think about their baby. The latest trend in pregnancy is the central question of what you should eat.

Anything and everything? Or is it better to avoid some foods?

If you’re planning to have a baby, then enough folate (vitamin B9) is key.

As I said earlier, it’s important for the production of red blood cells as well as the hormones norepinephrine and serotonin.

Plus, folate is one of the few nutrients that lessen the risk of your baby being born with spina bifida, a severe birth defect in which the spinal cord doesn’t develop properly.

Since these superfood drinks are super folate suppliers, they’re perfect for refueling the stores of pregnant women and new moms.

Ingredients like corn salad (lamb’s lettuce), spinach, and various types of cabbage, as well as strawberries and cherries, provide you with plenty.

And by the way, the bio-availability in natural food is much higher than dietary supplements. That means the body can better absorb nutrients from healthy smoothies.

So they are a great addition to the folic acid supplements that doctors usually prescribe.

Green smoothies are also ahead of fruit smoothies, with plenty of vegetable protein and iron in the leafy greens.

Iron is particularly important – did you know that the amount of blood in the mother increases by 50% during pregnancy!

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

Also, leafy greens contain many minerals such as magnesium and calcium, which are essential for bone formation of the fetus. And here’s the bonus:

Because of the high vitamin C content in the ripe fruits that you put into the pregnancy smoothies mix, your bodies are able to absorb iron and minerals much better.

Yet another reason why smoothies are an ideal part of a balanced diet during pregnancy!

Effective digestive aid

It’s common knowledge that almost every pregnant woman struggles with digestive problems at some point – especially constipation.

Here too, green smoothies can be a real life-saver. Because of its high fiber content, it’s one of the best ways to stimulate normal bowel movement.

Tip: Don’t use under-ripe bananas in your smoothie (over-ripe ones work great for constipation, though!) and add a spoonful of flaxseed, then you should soon return to your usual “regular” self.

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

Beware of (too many) herbs

As a pregnant woman, you should pay attention to a few things when preparing your daily dose of smoothie heaven.

Most importantly: Always wash fruits and vegetables well!

Otherwise, you run the risk of consuming pesticides, and bacteria – listeriosis or toxoplasmosis are just a few of the nasties out there.

Also, be sure to switch up the fruits and leafy greens, so that you give yourself a varied diet and provide your baby with all the nutrients needed to grow.

Some ingredients – especially herbs – should only be used in moderation. There are certain herbs that are also said to be labor-promoting.

These include, for example, oregano, parsley, and lovage (however, only if they are consumed in high doses).

Herb experts advise being especially careful in the first trimester because the effects and side effects have not been fully evaluated for this pregnancy stage.

In addition, they advise to rather be safe than sorry and lower overall herb use during pregnancy.

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

Good for breastfeeding

During pregnancy, your body needs to be at peak performance. But even after birth, new moms go on to need even more nutrients.

Especially when breastfeeding – and perhaps even for a long time afterward – a woman’s body needs a lot of minerals, trace elements and vitamins, fiber, and amino acids.

Many breastfeeding moms who don’t care so much about their diet suffer in the long term from a variety of deficiency symptoms like hair loss, brittle nails, leg cramps, or prolonged fatigue.

To refill your reserves as quickly as possible, it’s crucial that you keep a balanced and vitamin-rich diet.

Many mothers swear by their daily smoothies during breastfeeding. Now’s also the time you may return to including lots of herbs in your smoothie.

Take care with cabbage, though, which often is a cause of colic in small babies.

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

Smoothies For Kids

Smoothies are also a wonderful way to be sure that our kids are getting all the vital nutrients. And if you increase the ingredient ratio towards sweet fruit, most kids surprisingly like drinking the stuff!

Depending on when babies are introduced to solid food, they can usually start having smoothies from 6 months old onward.

It’s important that you start them off with just a few sips, so you don’t overwhelm their young digestive system.

In my experience, you can also get older kids excited about smoothies when they get involved in the preparation.

For example, take beautiful wild herb walks with your small children or harvest fruits together.

Children also enjoy choosing their own ingredients in-store and then preparing them for blending at home.

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

A Few Steps To A Delicious Smoothie

In principle, there are hardly any limits to the choice of ingredients – it’s as easy as simply mixing according to your taste preference.

Some prefer to blend up a tropical fruit blend such as mango, pineapple, papaya, or passion fruit. Others prefer healthy mixed drinks with carrots, tomatoes, or other local vegetables.

The reason why smoothies are so effective is that the natural ingredients are crushed, which allows the maximum vitamins and minerals to be released for your body to easily access and use.

But what’s the best ingredient mix? And what requires the least possible effort?

While it’s totally possible to prepare smoothies with the help of a stick blender, many usually find it quite complicated, and the result often leaves much to be desired.

Anyone who wants to prepare smoothies on a regular basis should really consider investing in the true all-around kitchen helper: a blender.

While some may hesitate to buy this slightly more pricey option, it’s worth noting that many other dishes, such as dips, sauces, soups, and much more can be made with this handy appliance.

This definitely justifies the cost in the long run.

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

So Which Smoothies Are Best For Pregnancy And Breastfeeding?

There are plenty of different smoothie recipes that are healthy and delicious. But in pregnancy and breastfeeding, not all ingredients are fully recommended (or at least in larger amounts) – some are even harmful.

That’s why I’ve put together 7 recipes for you – one for every day of the week – that are specifically suited to your needs.

These are specially designed to provide you with essential nutrients and improve your well-being right from conception to the third trimester and beyond.

So, without further ado, let’s whip out the blender and get started!

How To Make Pregnancy Smoothies

To make things easier for you and help you to have one fresh smoothie a day for a week, I’ve gone through the trouble of preparing the complete shopping list. (You’re welcome!)

With the recipes, you’ll notice that I’ve included the ingredients but not the prep work involved.

I decided against it because you don’t really need any further instructions for preparation.

While not all smoothies in this world are created equal, there are a few basic instructions that apply across the board:

  • Always wash or peel the ingredients.
  • Chop them roughly.
  • Blend everything in your blender or smoothie maker.
  • If a smoothie’s consistency is too thick for your liking, add a little more liquid/water to the mix. If it’s too runny, add more solid ingredients to thicken it up.
  • Sip on your smoothie slowly – don’t gulp it down!

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

Shopping List

Leafy greens:

  • 2 handfuls baby spinach
  • 1 handful corn salad (lamb’s lettuce)


  • 5 bananas
  • 1 apple
  • 4 oranges
  • 1 lemon (for juice)
  • 2 mangos
  • 1 avocado
  • 4 dates


  • 1 beetroot
  • 1 carrot
  • 5g piece of ginger

Frozen food:

  • 1 bag mixed berries


  • oatmeal
  • chia seeds
  • baking cocoa


  • fresh carrot juice
  • fresh apple juice
  • fresh orange juice
  • almond milk (or other milk of preference, e.g. coconut milk, cashew milk, or hemp milk)
  • 1 cup Greek yogurt

Pregnancy Smoothies: 7 Nutrient-Packed Smoothie Recipes

7 Pregnancy Smoothie Recipes For Health And Well-Being

DAY 1: Fruity Beet Smoothie


  • 1 orange
  • 1 banana
  • 100g mixed berries
  • 1 piece beetroot, raw (about 60g)
  • ½ glass apple juice
  • ½ glass water

Main nutritional benefit: Folic acid (folate)

During pregnancy, you need folate in larger amounts, especially in the first weeks. This vitamin helps with cell division and growth.

Raw beetroot is rich in folate and is used in this smoothie for both flavor and effect. This is complemented by the nutritiously delicious mix of raspberries and blueberries.

Super yummy, super healthy!

Pregnancy Smoothie Recipes

DAY 2: Spinach and Mango Smoothie


  • 1 handful baby spinach leaves
  • 1 banana
  • ½ mango
  • ½ glass orange juice
  • ½ glass water

Main nutritional benefit: Iron boost

Your iron needs increase by 100% in pregnancy, as yours blood volume significantly increases.

Iron is important for optimal blood circulation and supply to the placenta so that your baby can be provided with enough oxygen.

Spinach is a rich iron source, and the fresh young leaves contain little oxalic acid (unlike mature spinach leaves).

A fantastic ingredient for your iron smoothie! The sweetness of mango and banana also makes it taste good, and a bit less “green.”

Spinach and Mango Pregnancy Smoothie

DAY 3: Orange and Mango Smoothie


  • 2 oranges
  • ½ mango
  • 1 carrot
  • 1 tablespoon lemon juice (freshly squeezed)
  • 1 teaspoon honey
  • ½ glass carrot juice

Main nutritional benefit: Vitamin A boost

A woman’s vitamin A requirements are slightly elevated during pregnancy. Vitamin A is, among others, essential for healthy eyesight and a strong immune system.

Mangoes and carrots are particularly rich in vitamin A and in this smoothie, the combination is incredibly delicious!

It’s important to note, though, that overdosing on vitamin A can also be harmful to the baby’s development. That said, this danger doesn’t exist with herbal provitamin A (beta-carotene).

Orange and Mango Pregnancy Smoothie

DAY 4: Corn Salad and Banana Smoothie


  • 1 handful corn salad
  • 1 banana
  • 1 apple
  • ½ glass orange juice
  • ½ glass water

Main nutritional benefits: A bit (a lot) of everything!

Corn salad ranks very high against other salad greens in terms of nutritional value. It’s particularly rich in vitamins A, C, B1, and B6; iron; and riboflavin. It’s also a good source of protein, calcium, folate, magnesium, and zinc.

All that, plus its high dietary fiber, low sodium, and very low cholesterol levels provide further peace of mind to the expecting mom.

In combination with the fruits, this smoothie packs an explosive vitamin punch – and tastes fabulous to boot!

Corn Salad and Banana Pregnancy Smoothie

DAY 5: Chia Berry Smoothie


  • 1 orange
  • 1 banana
  • 1 handful mixed berries
  • 2 tablespoons Greek yogurt
  • 5g ginger
  • 1 tablespoon oatmeal
  • 2 teaspoon chia seeds
  • 1 glass almond milk (or other milk of preference)

Main nutritional benefit: Multivitamin all-rounder and anti-nausea helper

Berries are worthy of their superfood title – they’re true powerhouses of nature. Some cultures believe that, if your pregnancy coincides with the ripening of berry bushes, then you’re sure to have a healthy term.

It’s not hard to disagree, since such a set of vitamins and minerals is difficult to replace with any pharmaceutical drugs.

Berries provide you with one concentrated charge of various vitamins.

They can help to enhance memory, improve digestion, make blood vessels more elastic, reduce sugar levels, and maintain visual acuity.

If you suffer from morning sickness, ginger will serve you well in small quantities.

Chia seeds supply those important healthy fats and calcium, provide energy, and improve digestion.

This smoothie is clearly a winner!

Pregnancy Smoothies Chia Berry

DAY 6: Avocado and Mango Smoothie


  • 1 avocado
  • ½ mango
  • 1 small handful of spinach
  • 1 glass almond milk (or other milk of preference)

Main nutritional benefit: Multi-nutrient boost

This smoothie is the epitome of gentle and creamy!

Avocado is the star of this smoothie recipe, as it’s rich in folic acid, vitamin E, and potassium, and also takes care of those omega-3 fatty acids for the healthy brain development of your baby.

In combination with mango and some spinach, this mixture is not only super delish, it supplies both you and baby with an extra dose of nutrients.

This smoothie covers half the amount of daily calcium needed in pregnancy.

Avocado and Mango Pregnancy Smoothie

DAY 7: Almond and Date Smoothie


  • 1 cup almond milk
  • 1 banana
  • 4 dates
  • 2 tablespoons baking cocoa

Main benefits: Energy booster and healthy sweet craving alternative

If your pregnancy cravings are relentless and you simply have to satisfy your sweet tooth, this smoothie is a great healthy alternative.

Dates are rich in minerals like potassium, magnesium, and iron, and make a sweet energy bomb for pregnant women.

Note: This smoothie is not suitable for regular drinking or in large quantities.

Almond and Date Pregnancy Smoothie


If you’re feeling a little more adventurous with your smoothie ingredients, here’s a bonus recipe with an iron and folic acid kick for all expectant and breastfeeding moms.

Coming in at 304 kcal, this vegan-friendly smoothie is sure to give you that extra stamina you need to get through the day.

(Please note that these ingredients have not been added to the above shopping list.)

Green Smoothie with Cucumber, Apple and Banana


  • 1 handful spinach
  • 1 handful corn salad or lettuce
  • ½ cucumber
  • 1 big apple
  • 1 banana
  • 1 orange (alternative: 2-3 tangerines)
  • ½ lemon
  • ½ glass water

Smoothie with Cucumber, Apple and Banana

To Sum Up

Why prepare your own smoothies?

It’s pretty obvious: They taste better, you’re healthier, they provide healthy ingredients in high concentration, they’re an efficient way to quickly recharge your batteries, and – as if these are not enough to convince you – it’s cheaper to make your own than go for the store-bought versions! And they can also help ease your pregnancy hunger pangs.

And here’s my last piece of advice:

Remember that taste is a major factor when pregnant, as hormones have a tendency to make taste buds go haywire.

Follow your nose. If, for instance, a certain smoothie combination doesn’t appeal to you, don’t force yourself to drink it.

Listen to your body – it demands what it needs.

So, what are you waiting for? Get blending already!


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Pregnancy Smoothies

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