What To Eat During Pregnancy, Without Googling Every Ingredient First.
Know What’s Safe, What to Buy, and What Your Body Needs from Preconception through Postpartum.
- Preconception
- 1st Trimester
- 2nd Trimester
- 3rd Trimester
- Postpartum
- Lactation
- Gestational Diabetes
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Whether you’re trying to conceive or you’re already pregnant, food can suddenly feel like something you can get WRONG.
If you’re trying to conceive, foods you’ve eaten without thinking about for years suddenly start feeling like decisions that matter.
- The coffee you make every morning.
- The tuna sandwich you grab for lunch.
- The Sweetgreen bowl you order at the office.
- The cheese block you eat straight up while you’re standing in front of the fridge.
- The fish you always order at your favorite restaurant.
Now you’re wondering if you should be...
...drinking less coffee. Eating a different kind of fish. Tracking protein. Adding some food you saw on Instagram because apparently it “supports fertility.”
So you search one thing.
Then another.
Then you open one more tab because the first two answers don’t agree.
And now it’s 7:30, you’re hungry, you have 14 tabs open, and you STILL don’t know what you’re making for dinner.
And if you’re already pregnant, you know how fast those questions can multiply.
- You’re halfway through ordering sushi when you stop and pull out your phone.
- You’re standing in the cheese aisle flipping packages over for 15 minutes looking for the word “pasteurized.”
- You’re at a restaurant wondering if you really need to ask your server 5 different questions before you can just... order dinner.
- At the same time, you’re hearing that you need more protein, iron, choline, vitamin D, magnesium, and about 32 other things.
Cool.
Except the chicken you meal-prepped every Sunday before pregnancy now smells so bad you can’t open the fridge without gagging.
So now you’re trying to figure out what to put on your plate when half the foods you normally rely on sound disgusting.
Then Your Trimester Changes.
- The crackers and toast that got you through the first trimester aren’t cutting it anymore.
- Foods you couldn’t even look at a few weeks ago are starting to sound okay again, yay!
- But now you’re hearing that you need MORE of certain nutrients as your pregnancy progresses, eek!
So you open the fridge, look at the same eggs, yogurt, leftovers, and half-eaten bag of baby carrots and think...
Okay, so what am I supposed to be eating NOW?
More eggs at breakfast? Is the salad you always grab for lunch enough to get you through the afternoon? Should you swap the granola bar you always throw in your bag for something that’ll actually keep you full past 3?
You don’t need to save another post telling you to “eat more protein and fiber.” You need to know what to make for breakfast this week. What to grab for lunch at work. What to make for dinner when chicken sounds disgusting.
And then Baby Arrives.
- It’s 2:47 p.m. and you realize you haven’t eaten since breakfast.
- There’s a newborn attached to you, you’re running on broken sleep, and you need something you can grab with one hand before somebody needs you again.
- If you’re breastfeeding, you might feel like you could eat the entire pantry.
And somehow you’re supposed to feed yourself well while recovering and taking care of a brand-new human who does not care that you haven’t had lunch.
THAT’S what gets exhausting.
You already know vegetables are good for you and protein matters.
The hard part is knowing what all of that nutrition advice means for what you’re eating today.
Because what you need keeps changing.
And every time it does, you’re back figuring out breakfast, lunch, snacks, dinner, and what the hell to put on the grocery list this week.
You need to be able to look at the food in front of you and KNOW what to do next.
Can you imagine...
Getting to the weekend without opening your Notes app to make the grocery list...
...staring at it for 30 minutes trying to figure out what you should eat this week...
...then adding the groceries for the same three meals you always make because you don’t know what else to put on there.
Instead, you have a place to start.
- You pick a few breakfasts that sound good.
- Lunches that won’t leave you begging people for chocolate at 3pm.
- A few dinners based on what you need right now, and easy snacks.
And 10 minutes later, your grocery list is DONE.
You know what you’re eating and what you need to buy. Then you move on with your Sunday. And when something comes up during the week, you don’t have to start Googling from scratch.
You know where to check.
That’s what The Prenatal Nutrition Library App is there for.
- When you’re standing in the cheese aisle trying to figure out if you can eat what’s in your hand.
- When chicken sounds disgusting and you need another way to get protein at dinner.
- When you hit a new trimester and want to know what needs to change on your plate.
- When you’re breastfeeding, starving, and need something you can make with one hand.
Inside, you can:
- Look up foods, ingredients, and supplements for quick, trusted answers.
- See the key foods, nutrients, and supplements for your current stage.
- Use simple meal plans and recipes when you just need to know what to make.
- Read the research behind a recommendation when you want the why.
- Keep using the app through TTC, pregnancy, postpartum, lactation, and gestational diabetes.
No bouncing between ChatGPT, Google, Reddit, old screenshots, and that one Instagram post you swear you remember seeing.
One place to check. One answer you can use.
Then move on with your day.
Because dinner shouldn’t take 45 minutes of Googling before you can decide what to eat.
You should be able to just eat it.
Practical, evidence-based nutrition guidance, meal plans, and recipes designed for real life.
What's Included?
Pregnancy Food Checker
Know what's safe in pregnancy—instantly.
- Search 1,000+ foods, drinks, and ingredients in seconds
- Every recommendation is research-backed (sources linked)
- Get a clear Yes / No / Use caution answer + why it matters
Swipe to explore features
Member Reviews
Great resource with Scientific research...
Dec 5Ryann and her team have put together a great and easy to use resource for so many questions my husband I had from pre-conception and through our pregnancy. Information is presented in thorough manner as well as easy to follow summary for each page. Peer reviewed articles are linked throughout.
Most Beneficial App for Pregnancy...
Mar 5This app has saved me on so many occasions already and I'm only halfway through my pregnancy. I have also learned SO much information about my pregnancy and nutrition. Definitely my favorite app I've had during pregnancy and even during preconception.
Get this app now!
Jun 27This app was sososo helpful while trying to get pregnant and throughout pregnancy. It's very user friendly and contains such a large amount of information for you to access. The search function is key when at a restaurant trying to figure out if something is safe to eat or not. I also loved that Ryann responded to everyone's specific questions on specific products. I definitely will be using this app again when I'm ready to get pregnant again!
Great resource with Scientific research...
Dec 5Ryann and her team have put together a great and easy to use resource for so many questions my husband I had from pre-conception and through our pregnancy. Information is presented in thorough manner as well as easy to follow summary for each page. Peer reviewed articles are linked throughout.
Swipe to see more reviews
Stop wondering if every meal has enough protein, iron, folate, and everything else you and baby need.
Before TPNL
- Googling food questions and getting three different answers
- Saving nutrition posts you never actually use
- Knowing you need more protein, choline, and iron but still wondering what to make
- Starting your research over every time you move from TTC to pregnancy to postpartum
Inside TPNL
- One trusted place for your food and nutrition questions
- Meal plans and recipes that show you what to eat
- Guidance built for TTC, pregnancy, postpartum, and lactation
- One resource that stays useful as your needs change
Plus, included in every membership
Courses
Manage pregnancy's most common conditions with evidence-based, on-demand programs.
Gestational DiabetesPrivate Podcast
Enjoy the comfort of real-life conversations and casual learning.
Weekly Nutrition Tips
Check the app each week for a quick, stage-specific nutrition tip tailored just for you.
News of the Week
Be the first to know about food safety recalls and important health updates.
Real Stories from Real Moms
“I'm so glad I joined TPNL months before my husband and I conceived for our first pregnancy. From searching the up-to-date evidence-based information in the library [and] submitting questions in the forum...Ryann and TPNL have helped me tremendously. As I'm now in my second trimester, I continue to utlitize all the membership features of TPNL to make confident and educated decisions about how I fuel and nourish myself and my baby. I appreciate Ryann and the TPNL team for all they do!”
–Rhoda C., TPNL Member
“I feel like I'm more in control of my health and what I'm putting into my body. The one thing I think that scares me about pregnancy is all the restrictions but I've never understood why there are restrictions. Going through your program gives me confidence in making an educated decision on how I eat or what I put in my body based on actual research. Thank you so much for this! It's been honestly life changing. I can say I'm less stressed this pregnancy than I was with my last now that I feel educated.”
–Caitlin F., TPNL Member
“If you want a step by step plan with correct information, this is it! A to Z covers it all so you don't have to go guessing and searching for answers. I would've found a lot more value in my first pregnancy with this. Unfortunately, I wasted a lot of time doing a bunch of research already since it's my 3rd!”
–Abby G., TPNL Member
“I'm so glad I joined TPNL months before my husband and I conceived for our first pregnancy. From searching the up-to-date evidence-based information in the library [and] submitting questions in the forum...Ryann and TPNL have helped me tremendously. As I'm now in my second trimester, I continue to utlitize all the membership features of TPNL to make confident and educated decisions about how I fuel and nourish myself and my baby. I appreciate Ryann and the TPNL team for all they do!”
–Rhoda C., TPNL Member
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Take the daily decisions out of eating well.
Simple recipes, done-for-you meal plans, and practical nutrition guidance so you know what to buy, what to make, and what to eat at every stage.
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Hi, I'm Ryann
Ryann Kipping, MPH, RDN, LDN
Owner + Founder of The Prenatal Nutrition Library
I've helped thousands of women stop sorting through conflicting nutrition advice and feel better about what they're eating during pregnancy.
Because your body needs more than a prenatal vitamin can provide during pregnancy.
Pregnancy changes your appetite, cravings, energy, and what your body needs. You shouldn't have to research every bite to figure out what to eat.
I've already done that part for you.
So you can spend less time debating your food and more time eating in a way that supports you and your growing baby.