Wellness shouldn’t be locked behind a paywall. These free printables and hand-picked resources are here to help you feel more confident and supported, wherever you are in your journey.
Every free download is designed with the same care as our paid guides: clear, calm, printable on standard US Letter paper, and grounded in trusted guidelines. Download as many as you like, print them, stick them on the fridge, and share them with a friend who could use a little support.
Free printables
Prenatal Exercise Safety Checklist
A one-glance reference for moving safely during pregnancy, based on guidance from the American College of Obstetricians and Gynecologists (ACOG) and other trusted public health sources. Inside you’ll find:
- Questions to ask your provider before starting or continuing exercise
- Weekly activity goals and how to gauge intensity with the “talk test”
- Warning signs that mean you should stop exercising and call your provider
- Activities generally considered safe, and those to avoid
- Comfort tips for hydration, heat, and changing balance
Weekly Meal Plan Printable
A simple, beautiful planner that takes the stress out of “what’s for dinner?” Built around the balanced plate method, it works for families of any size. Inside you’ll find:
- A seven-day grid for breakfast, lunch, dinner, and snacks
- A built-in grocery list organized by store section
- A balanced-plate reminder for building meals
- Space for prep notes and a water tracker
Trusted resources we recommend
We’re big believers in going straight to the source. These organizations offer reliable, free information and support. We aren’t affiliated with them; we simply trust their work.
ACOG patient FAQs
The American College of Obstetricians and Gynecologists publishes clear, patient-friendly FAQs on topics like exercise during pregnancy, nutrition, postpartum recovery, and more. Search “ACOG FAQs” at acog.org.
CDC physical activity basics
The Centers for Disease Control and Prevention explains how much activity adults, children, and pregnant and postpartum people need, based on the Physical Activity Guidelines for Americans.
MyPlate
The USDA’s MyPlate.gov offers free, practical tools for building balanced meals, including resources for pregnancy, breastfeeding, and kids.
Pelvic health support
Leaking, pressure, or pain during pregnancy or postpartum is common, but it isn’t something you just have to live with. A pelvic floor physical therapist can help. Find one near you through the APTA Pelvic Health “Find a Provider” directory (aptapelvichealth.org).
You are not alone
If you’re feeling anxious, sad, overwhelmed, or just not like yourself during pregnancy or after birth, please reach out. Postpartum Support International (postpartum.net) offers a helpline, online support groups, and a directory of trained providers for parents and partners. If you’re in crisis or thinking about harming yourself, call or text 988 (the Suicide & Crisis Lifeline in the U.S.) or call 911.
Keep exploring
Ready for more? Our blog covers pregnancy, postpartum, nutrition, strength training, family fitness, and mindfulness, with every article cited to trusted sources. When you want a structured plan, explore our exercise programs for pregnancy, women, men, teens, and kids, or visit the shop for our complete step-by-step guides. You’ll also find everyday eating guidance on our Nourish page.
Educational, not medical advice
All resources are for educational purposes only and are not a substitute for medical advice. Please consult your healthcare provider before starting a new exercise or nutrition routine, especially during pregnancy or postpartum. See our medical disclaimer.