As a mom with a new baby, your nutrition is always an afterthought. All eyes (and thoughts) revolve around your cute new baby! Nutrition for both mom and baby is essential postpartum and throughout your breastfeeding journey. By nourishing yourself with the best foods for breastfeeding, you provide your baby with many needed nutrients to help support their growth and development through breast milk.⁸

When you breastfeed, your body needs more energy and calories for milk production. Lactation increases your body’s caloric needs by about 300 to 400 additional calories daily.⁴ You need calories and energy to help produce milk, feed, and care for your little one. This is why a healthy, well-balanced diet packed with nutrient-rich foods is paramount. Let’s dive into seven great food groups to add to your breastfeeding diet.

Best Foods for Breastfeeding to Add to Your Diet

1. Iodine and Choline

Sources of iodine are essential to add to your breastfeeding diet. Iodine supports infant growth and neurological development. The amount of iodine a baby receives through breast milk depends on the mother’s iodine levels.¹ Good sources of iodine include iodized table salt, seafood such as shrimp and tuna, eggs, low-fat milk, yogurt, and cheese.²

Along with iodine, choline is also crucial for babies, and they should receive it through breast milk. Choline supports the growth and development of your little one’s spinal cord and brain. Good sources of choline to add to your diet include eggs, kidney beans, peas, broccoli, Brussels sprouts, and milk.³

2. Water

Hydration, hydration, hydration. No matter what you are doing, drinking plenty of water is always a good idea. It’s the same for breastfeeding. Although there is no recommended amount of fluid intake for breastfeeding, a good rule of thumb is to drink when thirsty.⁴  Some women like to drink water every time they breastfeed. It is also important to note that limiting the amount of caffeinated and sugary drinks you have each day is best.⁵

3. Protein

Protein-rich foods are always a good choice while breastfeeding. Protein is essential as it helps repair and make cells, supports both mother and baby’s muscle health, and is good for overall growth.^6,9 Eggs, beans, lean meats, chicken, and nuts are good examples of protein sources you may want to add to your diet.⁵

4. Fruits and Vegetables

Adding fruits and vegetables to your daily diet will add great sources of nutrients and a variety of vitamins and minerals.

Fruit is delicious, very nutritious, and an excellent healthy food choice for your breastfeeding diet. Some nutrients found in fruits include vitamin C, fiber, and potassium.¹⁰  Whole fruits such as apples, berries, oranges, and bananas are easy choices for a quick grab-and-go healthy snack.²

Vegetables can also add nutrients to your diet. These include fiber, vitamin A, vitamin C, folate, and potassium.⁹  Vegetables can be the perfect addition to your dinner, or you might even sneak some into your morning eggs or grab a handful of baby carrots for an afternoon snack.

5. Dairy

Dairy products are a healthy source of calcium and vitamin D, so they are an integral part of a breastfeeding diet. Calcium plays a vital role in bone and teeth health and strength, while vitamin D is crucial for helping the body absorb calcium.⁶  Some dairy sources include milk, yogurt, and cheese. Use milk or yogurt in a smoothie, or have some cheese for a fast snack.

6. Whole Grains

Whole grains are packed with nutrients. They are an abundant source of vitamins and many minerals. Being a good source of fiber is an additional benefit of eating whole grains. This is your cue to grab some popcorn for an afternoon snack or start your day with a bowl of oatmeal; you will be doing good things for your body. Other sources of whole grains include brown rice, quinoa, and whole wheat bread.⁷

7. Vitamins

Some essential vitamins and minerals for babies are received through their mother’s breastmilk and are impacted by their mom’s diet. These include vitamins A, B6, B12, iodine, and riboflavin.⁴  A supplement may be recommended if a mom is not eating foods rich in these vitamins and minerals. This is common for mothers with restricted diets, such as vegans or vegetarians. It is essential to speak with your health care provider to discuss your diet and if taking supplements and vitamins might be the right choice for you.⁴

Knowing that your diet can impact your health and the nutrients your little one receives through breast milk is an excellent reason to plan for and eat nutritious meals and snacks throughout your day. With some planning and help from your support system, you can fuel your body with all the best foods for breastfeeding for you and your precious little one.

You know nutrition is essential for proper postpartum healing and optimal breast milk supply and can help decrease the risk of postpartum depression. So, cue a new mom’s saving grace: postpartum freezer meals. From around-the-clock feeding schedules to changing dirty diapers and soaking up all the snuggles, life can get busy while caring for a baby and transitioning to life as a new mom. And caring for a newborn makes it challenging to get to the grocery store, let alone cook hearty, nourishing meals for yourself.^8,9

Whether you double up on the meals you’re already making during the third trimester and freeze them for later, spend a weekend prepping freezer meals, or add them to your baby registry list to have friends and family prep them for you, there’s no doubt having nourishing, ready to heat-and-eat meals stocked up in your freezer is a must-have during the fourth trimester.

Why Prepping Postpartum Freezer Meals is a Good Idea

Taking the time (when you have it) to prep postpartum freezer meals during the third trimester will set you up for a nourishing postpartum period. And it’s too often that I hear from friends, family, and clients that they live off coffee in one hand and a granola bar in the other, only to find themselves depleted and defeated during the early newborn days. Moreover, caring for yourself and nourishing your body is as important as caring for your little one.

Replenishing nutrient stores lost during pregnancy, birth, and breastfeeding is vital for your overall health. Having postpartum freezer meals readily available allows for a quick and easy way to get the nourishment you need to heal and nourish your body. Prepping postpartum freezer meals ahead of time will save you time and money and make for one less thing on your to-do list in those early newborn days.

Trust me; you will thank yourself when the day comes when you have a ravenous appetite and a crying newborn in your arms, with no one home to cook you a meal, and you come to find a meal in your freezer that you can pop in the oven to reheat and then nourish your hardworking body! You can show up as a better mom, in a better mood, and feel more energized to take on the day and care for your newborn when you have optimal nutrition tucked inside those postpartum freezer meals.

Essential Ingredients for Postpartum and Why

Optimal nutrition and hydration are key for postpartum healing, adequate breast milk supply, and hormonal regulation. Eating enough (calorie-wise) and staying hydrated are two of the most important things you can do as a new mom to provide you with the energy needed to care for yourself and your little one. However, there are other key nutrients to remember that can help you recover after pregnancy and birth and support your breastfeeding goals.

Protein

Protein plays an essential role in postpartum healing. Additionally, for nursing moms, recent research suggests protein needs may increase to more than 200% while breastfeeding. Nursing or not, eating adequate protein during the fourth trimester can help with hormone regulation, blood sugar management, and tissue repair.¹

The best healthy protein sources are:

• Poultry
• Red meat
• Fish and shellfish
• Lentils and beans
• Nuts and seeds

Collagen is one of the most abundant proteins in your body and an essential component of connective tissues. It is crucial in structural support and may help pelvic floor tissue repair and heal. Animal proteins off the bones, such as ribs, roasts, chicken wings, and organ meats, are highest in collagen.²

Iron

Iron deficiency anemia is one of the most common nutritional deficiencies during pregnancy and is a strong predictor of anemia during the postpartum period. This nutrient plays a vital role in the transportation of oxygen throughout the body and can lead to extreme fatigue if a deficiency is present. It is vital to replenish iron stores after blood loss during childbirth to ensure optimal levels.³

Foods high in iron include:

• Red meat
• Poultry
• Fish and shellfish
• Dark leafy greens

Consuming foods high in iron and vitamin C, such as bell peppers, citrus fruits, strawberries, tomatoes, and cruciferous vegetables, can help increase iron absorption.

DHA

Docosahexaenoic acid (DHA) is an omega-3 fatty acid that plays an important role in babies’ brain development. For breastfeeding mothers, it is essential to consume adequate amounts of DHA as your reserves are passed along to the baby through breast milk. Recent research also suggests the importance of omega-3 fatty acids EPA and DHA in reducing the risk of postpartum depression.⁴

Foods highest in DHA include:

• Salmon
• Tuna
• Mackerel
• Sardines
• Shellfish

Choline

Choline is another essential nutrient for a baby’s brain development that passes through the mother’s breast milk. The choline level in breast milk is directly related to choline consumption. It is recommended that nursing mothers consume 550 mg of choline per day.⁵

Foods rich in choline include:

• Egg yolks
• Beef liver
• Chicken
• Milk
• Quinoa
• Mushrooms
• Peanuts

Vitamin D

Studies have found a link between vitamin D deficiency and postpartum depression. Moreover, most people are not getting enough vitamin D, with pregnant and postpartum women at a higher risk of vitamin D deficiency. Vitamin D is essential in immunity, hormonal and bone health, and blood sugar regulation making it an important nutrient during the postpartum period.^6,7

While most vitamin D comes from sun exposure, it doesn’t hurt to incorporate vitamin D-rich foods into your diet, too. Discuss with your healthcare provider whether a vitamin D supplement is necessary.

Food sources of vitamin D include:

• Egg yolks
• Mushrooms
• Fatty fish (salmon, sardines, mackerel)
• Fortified cereal, milk, and orange juice

12 Postpartum Freezer Meals

Now that you know the importance of adequate nutrition during the postpartum period with specific nutrients for optimal healing and recovery, here we share 12 freezer meal recipes for the postpartum period so you can get prepping and cooking ahead of time!

1. Autumn Wild Rice Soup for Pregnancy and Postpartum

Ingredients

• 10 cups bone broth
• 1 cup uncooked wild rice
• 8 ounces mushrooms sliced or diced
• 4 cloves garlic, minced
• 4 ribs celery, diced
• 4 large carrots, diced
• 1 white onion, diced
• 1 tbsp Old Bay
• 1 tsp rosemary, dried
• 1 tsp thyme, dried
• 1 bay leaf
• 1 can of coconut milk unsweetened
• 2 cups spinach
• 1 rotisserie chicken, shredded
• salt and pepper to taste

Cozy, warm, and nourishing. What more can you ask for while caring for a newborn? Made with bone broth and bits of rotisserie chicken rich in collagen and fresh produce full of vitamins and minerals, this Cozy Autumn Wild Rice Soup will help you meet your increased protein needs for postpartum healing and restore nutrient depletion. This is also an excellent dairy-free and gluten-free recipe for new moms with dietary restrictions.

Get the Recipe Here

2. Healthy Chicken Wild Rice Casserole

Ingredients

• ½ cup diced onion
• about 2 cups of butternut squash, cubed
• 1 cup wild rice measured when uncooked
• 1 lb boneless skinless chicken thighs
• 1 cup shredded parmesan cheese
• ¼ tsp thyme
• ½ tsp sage
• salt and pepper, to taste
• olive oil

Comfort food in a casserole is another name for this Healthy Chicken Wild Rice Casserole. This a quick and easy dish to throw together that you can double the recipe for too. Prep a double batch during the third trimester and enjoy half then, then save the rest for when you’re craving comfort and nourishment in the postpartum period.

3. Grass-fed Beef Shepherd’s Pie

Ingredients

• 1 lb grass-fed ground beef
• 3-4 oz grass-fed beef liver, finely chopped or liver pate
• 1 onion, diced
• 3 carrots, peeled, diced
• 3 stalks of celery, diced
• 2 cups raw baby spinach
• 2 cloves garlic, minced
• 1 tbsp butter
• 1 tsp salt
• ½ tsp black pepper
• 2 tsp dried thyme
• ½ tsp dried oregano
• 1 large head cauliflower, chopped (or ½ cauliflower and ½ potatoes)
• 4 tbsp butter
• 1 tsp sea salt, or to taste
• ½ tsp black pepper

With hidden beef liver (trust me, you won’t even know it’s there!), this Grass-fed Beef Shepherd’s Pie is rich in protein, iron, and choline — three essential nutrients for postpartum mamas.

4. Buffalo Chicken Egg Muffins

Ingredients

• 2 tbsp butter or ghee, divided
• 3 tbsp hot sauce
• 1 tbsp coconut aminos
• ⅛ tsp cayenne pepper
• ½ red bell pepper, diced small
• 3 green onions, white and green parts, chopped
• 2 cups spinach, chopped
• 1 cup (5 oz) cooked chicken, cubed
• 8 whole eggs
• ½ tsp salt
• ¼ tsp black pepper

Are you looking for a reheat-and-eat breakfast option for those early postpartum mornings? These Buffalo Chicken Egg Muffins are packed with protein and choline and are a good source of iron and vitamin D.

5. Freezer-Friendly Breakfast Burritos

Ingredients

• 8 oz. cheddar
• 1 yellow onion
• 1 bell pepper
• 2 tbsps butter, divided
• 2 pinches salt and pepper
• 1 lb cooked ham
• 12 large eggs
• 8 large flour tortillas (burrito size)

Another freezer-friendly breakfast recipe that you can eat with one hand while carrying your baby in the other. These Freezer-Friendly Breakfast Burritos are easy to reheat, portable, and loaded with nutrients optimal for postpartum healing.

6. Crockpot Turkey Chili

Ingredients

• 2 tsp olive oil
• 1 onion, chopped
• 4 garlic cloves, minced
• 1 zucchini, chopped (and peeled if desired)
• 1 bell pepper (any color), chopped
• 1 lb lean ground turkey
• 3 tbsp chili powder
• 2 tsp cumin
• 1 tsp dried oregano
• ½ tsp salt (to taste)
• 2 (14 oz) cans of fire-roasted diced tomatoes with the liquid
• ½ cups chicken or vegetable broth
• 1 can of beans (like kidney or black), rinsed and drained
• 1 can sweet corn, rinsed and drained

Loaded with veggies, beans, and lean protein, this Crockpot Turkey Chilli is packed with vitamins, minerals, fiber, and protein, nourishing for the postpartum period. Freeze chili in Ziploc bags for easy stacking and to save room in your freezer.

7. Black Bean and Sweet Potato Enchiladas

Ingredients

• 16 oz jar of salsa
• 1 can black beans, drained and rinsed
• 1 cup Colby or Monterey jack cheese, shredded and divided; reserve about ¼ cup for top
• ½ cup feta, crumbled
• 3 sweet potatoes, roasted and chopped
• ½ cup pumpkin
• 1 jalapeno, minced
• ½ tsp cumin
• 1 tsp chili powder
• ½ tsp garlic powder
• 1 tbsp avocado or canola oil
• 12 white corn fajita-size tortillas

Rich in vitamins A, C, and B6 and an excellent source of plant-based protein, this Black Bean and Sweet Potato Enchilada recipe is a great go-to for our vegetarian mamas. Plus, they are freezer-friendly for up to three months and take less than 30 minutes to reheat in the oven after thawing.

8. Vegan Stuffed Shells with Kale and Sun-Dried Tomatoes

Ingredients

• 12 large pasta shells
• 1 cup sun-dried tomatoes
• 2 tsp extra virgin olive oil, divided
• ⅛ cup shallot, chopped
• 2 cloves (4 tsp) garlic minced, divided
• 2 cups kale, frozen
• ⅛ salt
• ⅛ tsp black pepper
• 12 oz of silken tofu
• 1 cup vegan mozzarella cheese, divided
• 12 oz crushed tomatoes, canned
• ½ tsp dried basil
• ½ tsp dried oregano

Creamy and packed with flavor, these Vegan Stuffed Shells are freezer-friendly. They can be reheated in the oven or the microwave—another excellent protein source for vegan and vegetarian mamas.

9. Gluten-Free Egg Casserole with Salmon

Ingredients

• cooking spray
• 1 cup grape tomatoes, halved
• 4 oz of smoked salmon, sliced into small pieces
• 8 large eggs, beaten
• ½ cup 2% fat small-curd cottage cheese
• ¼ cup 2% fat milk
• ¼ cup pesto
• 1 tbsp jarred chopped garlic
• ¼ cup gluten-free all-purpose flour
• freshly ground black pepper, to taste
• 1 ½ tbsp fresh dill, chopped
• Additional fresh dill for garnish

Whether you decide to heat this one up for breakfast or dinner, this Gluten-Free Egg Casserole with salmon is rich in choline, DHA, and protein, making it an egg-cellent freezer-friendly dish for the postpartum period. Just a heads up, this dish holds well in the freezer for up to one month, so save this one to prep near the end of your pregnancy.

10. Easy No-Bake Energy Bites

Ingredients

• 1 cup (dry) oatmeal
• ⅔ cup toasted coconut flakes
• ½ cup peanut butter
• ½ cup ground flax seeds
• ½ cup semisweet chocolate chips (or vegan chocolate chips)
• ⅓ cup honey or agave nectar
• 1 tbsp chia seeds (optional)
• 1 tsp vanilla extract

The perfect mid-day snack for a quick energy boost, these Easy No-Bake Energy Bites are packed with energy and nutrition to keep you fueled while caring for your little one. They also make for a yummy treat for those late-night feedings. Make a double (or triple) batch and keep them in the freezer for up to three months; thaw in the fridge for when you need to replenish your snack stack.

11. Freezer-Friendly Lasagna Roll-Ups

Ingredients

• 2 eggs
• (1) 15 oz container of part-skim ricotta cheese
• ½ cup freshly shredded parmesan cheese
• 8 oz mozzarella cheese, freshly shredded and divided (about 2 cups shredded total)
• 1 tbsp dried parsley flakes
• 1 tsp salt
• ½ tsp pepper
• (1) 24 oz jar of pasta sauce
• 12 lasagna noodles

Coming out of the pan in the perfect portion size, these Freezer Friendly Lasagna Roll-Ups are a must-have for your batch-prep postpartum freezer meals. You can easily make two pans at once: one to enjoy for dinner during the third trimester and the second pan to freeze and save for another night postpartum when you don’t have the time (or the energy) to cook.

12. Zucchini Banana Baked Oatmeal Cups

Ingredients

• 1 cup mashed banana, about 2 large bananas
• 1 cup plain yogurt
• 2 whole eggs
• ¼ cup maple syrup
• 3 tbsp butter, melted
• 2 tsp vanilla extract
• 3 cups old-fashioned rolled oats
• 1 tsp ground cinnamon
• 1 tsp baking soda
• ½ tsp salt
• ½ cup shredded zucchini
• ½ cup mini chocolate chips
• ½ cup chopped walnuts
• ½ cup coconut flakes

Made with wholesome, nourishing ingredients for postpartum replenishment, these Zucchini Banana Baked Oatmeal Cups are an easy grab-and-go breakfast (or snack) option. Pair with some breakfast sausage patties for a savory side and a boost in protein too.

Nutrition plays an essential role in postpartum recovery, yet many moms put their nourishment aside once their little one arrives. Taking some time during the third trimester to batch-cook postpartum freezer meals will provide you with a freezer full of food for those busy newborn days. Don’t forget to add this to your baby registry list so your friends and family can help you stock up too!

According to the Centers for Disease Control and Prevention, 60% of mothers do not breastfeed for as long as they intend to. Why?

This can occur for many different reasons, including:

• Issues with lactation and latching
• Concerns about infant nutrition and weight
• Mother’s concern about taking medications while breastfeeding
• Unsupportive work policies and lack of parental leave
• Cultural norms and/or lack of family support
• Unsupportive hospital practices and policies

As so many moms face these challenges, there are a ton of different products on the market that claim to support healthy lactation, one of them being lactation cookies. For the breastfeeding mom concerned about her milk supply, easy no-bake lactation cookies can be an easy solution!

Boosting your milk supply:

So because there’s no such thing as too many quick and easy ways to boost your milk supply, we’ve got yet another no-bake lactation cookies recipe for you. 

When you’re breastfeeding, your body’s demand for protein is 20 percent higher than when not pregnant or lactating. That means that protein is essential for the production of breast milk to nourish your growing baby. 

Whether you’re a first-time mama or are a mom to several, you’ve probably heard about the benefits of lactation cookies. Many breastfeeding moms swear by these treats and consider them to be an easy (and tasty!) way to boost and maintain your milk supply.

Some common questions about the benefits of lactation cookies:

1. Will Lactation Cookies Cause Oversupply? If you’re not struggling with milk production, don’t worry–eating lactation cookies won’t cause you to produce more milk than you need! However, because of the ingredients found in the cookies, they can still be a fantastic snack to fuel your motherhood journey. Plus, they’re great for the whole family, too!
2. Do Lactation Cookies Make You Gain Weight? Just like any food, it’s best to enjoy them in moderation, of course! Aside from weight gain, eating too much of anything can create gaps in your diet, which is why it’s essential to eat a variety of foods. When it comes to our lactation cookies, you don’t have to worry about any added sugars or preservatives that could potentially lead to weight gain. We recommend enjoying 1-2 cookies per day!
3. Do Lactation Cookies Work Right Away? The benefits of lactation cookies work reasonably quickly, but consistency is key! We recommend enjoying them one hour before breastfeeding or pumping. If you do this consistently, you’ll start to see results!
   

No-Bake Lactation Cookies

Ingredients:

• 2 cups steamed sweet potato
• 1 ½ cups shredded coconut
• 1 cup almonds
• ⅓ cup melted coconut oil
• 2 tbsp chia seeds
• 2 tbsp ground flax
• 1 ½ scoops lactation protein powder
• 1 tsp cinnamon
• 2-3 drops Stevia
• Pinch of salt

Directions:

1. Combine all ingredients in a food processor and blend.
2. Transfer dough to a bowl and refrigerate for 30 minutes to an hour.
3. Once chilled, begin scooping out your cookies. Roll them into balls and then roll them in any topping you want, such as shredded coconut.
4. Enjoy! You can store your cookies in an airtight container in the fridge for up to 10 days.

Becoming a new mom is one of the most rewarding experiences, but it can be stressful to balance this new lifestyle. You’ve spent your entire pregnancy fueling your body with the right foods to nourish your little one. Even after pregnancy, fueling your body with the nutrients it needs is essential. Having easy and healthy postpartum snacks at your disposal can help!

Caring for a newborn is tough work—no wonder you’re always exhausted! Adjusting to this new lifestyle while maintaining a healthy, nourishing diet can be challenging. Keeping healthy snacks on hand that are easy to grab or prepare is beneficial. Having these snacks nearby can make the transition into motherhood easier and maybe even decrease your constant exhaustion!

Easy Postpartum Snacks

Following your child’s birth, consuming a nourishing diet can help replenish the nutrient stores used up during pregnancy. Here are some quick and easy postpartum snacks that can help you do that:

Folate

Folate, or folic acid, is a micronutrient that should be prioritized after birth. This nutrient aids in producing new body cells and can help build protein for growth. While breastfeeding, consuming 500 mg of folate or folic acid daily is recommended. Choose snacks such as bananas, cut-up cantaloupe, or peanuts to ensure you’re getting adequate folate. All of these snacks are quick, easy, and packed with folate!^1,2

Calcium

Another nutrient that should be prioritized after birth is calcium. Calcium helps keep bones and teeth strong.³ An easy and healthy postpartum snack packed with calcium is yogurt, like Siggi’s Skyr Yogurt. If you are lactose intolerant, don’t worry. Plenty of yogurt substitutes are made from cashews, coconuts, or even almonds!

Iron

Iron is vital to prioritize after birth because it helps to carry oxygen through the bloodstream. This nutrient’s requirements are increased in postpartum women, and anemia may result over time if adequate amounts are not consumed. Iron comes in two forms: heme iron or non-heme iron. Non-heme iron is found in animal products, and heme iron is found in plant products. A great snack option that includes iron is pumpkin seeds! Also, dried fruit options with no added sugar, like Mariani Dried Dates, are an easy snack that can provide your body with iron!^4,5

Protein

After birth, sufficient protein consumption is necessary. Protein can help your body recover from childbirth. An easy postpartum snack that can provide your body with protein is a banana with peanut butter drizzled on top! Peanut butter is high in both protein and healthy fats. You can even spice this snack by adding a sprinkle of cinnamon or a drizzle of honey!^6,7

Fluids

We’ve talked a lot about snacks, but we can’t forget our fluid intake! Getting adequate amounts of water can assist in carrying nutrients throughout the body and can help eliminate toxins. Drinking plenty of fluids can help your body return to its pre-pregnancy state more quickly! Water is a great option in this case, but even products like Nature Factor Organic Coconut Water can promote hydration!⁸

Quick and Easy Recipes

We’ve discussed several postpartum snack options that may suit your busy life. But let’s look at a few recipes that combine all these necessary nutrients into one and more. These can be an excellent option whenever you find yourself with some additional time on your hands.

Smoothie Bowl

Smoothie bowls are packed with nutrients and can be made in just a few minutes! As discussed earlier, folate, iron, calcium, protein, and fluids are all essential to consider post-pregnancy. The following smoothie bowl recipe is quick, simple, filling, and packed with the vitamins and minerals your body needs!

Ingredients:

• 1 frozen banana
• ½ cup of almond milk
• 1 tbsp of peanut butter
• 1 scoop of protein powder (Orgain Organic Unsweetened Protein Powder is a great option)
• ½ cup of yogurt (Siggi’s Skyr Yogurt is a great choice)
• A handful of spinach (frozen or fresh)
• 2-3 dates (make sure to remove the pits!)

Directions:

1. Combine all the ingredients in a blender, blend, and enjoy—it’s that simple!

This recipe can be enjoyed in a glass or as a smoothie bowl with toppings. You could top your smoothie bowl with unsweetened dried fruit, fresh fruit, pumpkin seeds, almonds, or even chia seeds—endless possibilities!

Homemade Trail Mix

Trail mix can be a terrific postpartum snack option whenever you make it yourself! This recipe is easily customizable and packed with nutrients! Making your trail mix can sound time-consuming, but it is super simple!

Ingredients:

• 1 cup of almonds
• 1 cup of cashews
• 1 cup of peanuts
• 1 cup of walnuts
• ½ cup of dried banana chips (It’s Delish Dried Banana Chips are a great option)
• ½ cup of dried cherries
• ¼ cup of pumpkin seeds
• ¼ cup of sunflower seeds
• ½ cup of dark chocolate chips (Artisan Kettle Organic Dark Chocolate Chips are a great choice)
• Optional: 1 tsp of cinnamon

Directions:

1. Gather all ingredients and add them to a large mixing bowl.
2. Using a wooden spoon, combine the ingredients until evenly mixed, and enjoy!

Cranberry Oatmeal Cookies

Loading up the fridge pre-baby with a ton of perishable items isn’t always the best idea. That’s where dried fruit comes in. Dried fruit is a GREAT go-to snack, especially for higher-fiber choices like apricots, cranberries, or figs. Always be sure you’re stocking up on the unsweetened kind. And if you have time, here’s a quick and easy dried fruit cookie recipe.

Ingredients:

• 1 banana (mashed)
• ¼ cup protein powder
• 1 cup oats
• 1 cup almond butter
• ½ tsp cinnamon
• ¼ cup dried unsweetened cranberries

Directions:

1. Preheat oven to 350ºF (177ºC).
2. Mash bananas in a bowl with a fork.
3. Add protein powder and mix well.
4. Mix in the oats, almond butter, cinnamon, and dried cranberries.
5. Roll into balls.
6. Place on a baking sheet lined with parchment paper.
7. Press down gently with a fork to flatten.
8. Bake for 20 minutes or until golden brown, and enjoy!

Peanut Butter Toast

It is as easy as it sounds. Toast the bread slices, spread the peanut butter, and have a great snack! Nut butter is an easy and healthy snack to help you bounce back after a baby. It’s the perfect mix of protein and healthy fats and is super satisfying/filling. Spread nut butter on whatever you can eat with one hand, and if you’re feeling fancy, add some honey or chopped-up fruit.

Bounce Back After Baby Energy Bites

If you’re feeling ambitious, combine the last two postpartum snack recipes into just about any variety/flavor of no-bake power/energy balls. Take some nut butter and dried fruit and roll up with whatever else you feel like adding (oats, chocolate chips, honey, coconut oil, flaxseed, cocoa, you name it!), then chill or freeze. This makes an easy snack much healthier than most packaged energy bites.

Ingredients:

• 1 cup oats (quick or traditional)
• 1/4 cup ground flax seed
• ½ tsp cinnamon
• 1/3 cup almond butter
• 2 tbsp raw honey
• ¼ cup dried apple bites

Directions:

1. Combine oats, ground flaxseed, and cinnamon in a bowl.
2. Mix well.
3. Add almond butter, honey, and dried apples.
4. Mix well again.
5. Roll the dough into balls about the size of a golf ball—wet hands before rolling to prevent sticking.
6. Place the bites on a plate and let sit in the fridge for at least 30 minutes to firm.
7. Then transfer to an airtight container and store in the fridge for 3 to 4 days. Enjoy!

Ways to Make Snacking Easier

Now that we’ve established healthy snack options and nutrients to prioritize after pregnancy, let’s discuss how to make snacking easier. Adjusting to your baby’s sleep schedule or completing any tasks within the first few weeks after birth may be challenging. One of the biggest ways to fit snacks into your daily routine is to plan.

Planning your meals is the best way to make healthy postpartum snacks as accessible as possible. First, it may be a good idea to list your favorite nutrient-dense snacks. Based on this list, you can then plan out when you will enjoy these snacks throughout your day and your baby’s day.

Establishing a routine after birth can be challenging. Preparing postpartum snacks that are simple, healthy, and nourishing can ease the issues that may arise when trying to get back to your body’s pre-pregnancy state. Just as crucial as nutrition was during your pregnancy, it is even more important now that your little one is here!

Resources

1. https://www.cdc.gov/ncbddd/about.html

2. https://ods.od.nih.gov/Fh-12

3. https://ods.od.nih.gov/CHp-1111

4. https://www.ncbi.nlm.nih.gov/books/NBK379991/

5. https://ods.od.nih.gov/

6. https://www.health.harvard.edu/201506188096

7. https://www.webmd.com/

8. https://www.hsph.harvard.edu/hsphimh

When you’re breastfeeding, your body’s demand for protein is 20 percent higher than when not pregnant or lactating.¹ That means that protein is essential for the production of breast milk to nourish your growing baby. Breastfeeding moms should be eating three or four servings of protein daily to increase breast milk supply. But between all the demands that come with caring for a new baby, carving out time to prepare a balanced meal can feel like an impossible feat. That’s why I love to use this easy no-bake lactation cookie recipe with protein powder as a quick and delicious snack to boost protein intake and increase milk supply.

Whether you’re a first-time mama or are a mom to several, you’ve probably heard about lactation cookies. Many breastfeeding moms swear by these treats and consider them to be an easy (and tasty!) way to boost and maintain your milk supply.

One quick Pinterest search will bring up thousands of lactation cookie recipes. But not all lactation cookies are the same. It’s important to know that when it comes to the effectiveness of lactation cookies, it’s all about the ingredients.

Important Ingredients to Look for:

Here’s a quick breakdown of some specific ingredients commonly found in lactation cookies:

Brewer’s Yeast

This ingredient is a source of B vitamins, chromium, selenium, and protein. It does not contain B12, but the other B vitamins in there may help to boost energy and support the nervous system. Brewer’s yeast can help with digestion and keep your skin, hair, eyes, mouth, and liver healthy.

Flaxseed

Flaxseed is a good source of dietary fiber and omega-3 fatty acids. It contains vitamins E and B, calcium, iron, and potassium. It can be used to help keep your digestive system regular and prevent irritable bowel syndrome. It may also lower blood glucose and improve insulin tolerance.

Oats

A great source of soluble fiber, oats help to slow down the absorption of carbohydrates into the bloodstream, which helps to avoid spikes in your blood sugar levels. They are also a great source of magnesium as well as other vitamins & minerals, so it’s a great idea to have them as part of your diet anyway!

Wheat Germ

This ingredient contains zinc, which is a must for breastfeeding moms. Zinc aids the immune system and even helps to protect cracked nipples, a common occurrence when breastfeeding. Like Brewer’s yeast, it is also believed to help with postpartum depression.

Galactagogues

This is one of the most common ingredients found in lactation cookies. The best lactation cookies always contain galactagogues, which are substances found in various herbs and foods that promote lactation.² Examples of galactagogues include turmeric, fennel seed, oatmeal, and chickpeas, just to name a few.

Lactation Cookie Recipe

Using the ingredients above, in less than 5 minutes, you can use this lactation cookie recipe to quickly create a wholesome snack that offers your body a variety of the galactagogue nutrients you need when breastfeeding or pumping to boost breast milk supply.

Ingredients

• 3 1/2 tablespoons coconut oil, melted
• 1/2 cup natural almond butter
• 1/2 cup pure maple syrup
• 1/4 teaspoon salt
• 1 1/2 teaspoons vanilla extract
• 1 cup rolled oats ground into oat flour
• 1 scoop lactation-safe protein powder (like Majka or Protiva)
• 4 tablespoons dark cocoa powder
• 1/4 cup ground flax seed
• 6 tablespoons Brewer’s yeast
• 1 teaspoon cinnamon
• 3/4 cup dark chocolate chips (or nuts or another add-in)

Directions

1. In a medium pot over medium heat, stir together the coconut oil, almond butter, maple syrup, and salt. Be sure to be constantly stirring so that the mixture doesn’t stick to the bottom of the pan.
2. Remove from the heat and stir in the vanilla and cinnamon.
3. Stir in the oat flour, lactation protein powder, dark cocoa, flaxseed, Brewer’s yeast, and add-ins until well combined. If using chocolate chips, let the mixture cool a bit before adding them so that they don’t melt.
4. Use a medium cookie scoop to scoop out balls of the mixture onto a piece of parchment paper.
5. Refrigerate in an airtight container for up to about a week. They can also be frozen for a few months.

Read next: Lactation Smoothie Recipes to Increase Breast Milk Supply

As busy moms, we must ensure that we take care of ourselves. But we often don’t have the hours to spend in the kitchen whipping up a nutritious meal. That’s why I love adding these quick low-carb smoothies into my daily nutrition routine.

With energy-enhancing ingredients like fresh fruit, green tea, ginger, and protein, you’ll give your smoothie an extra boost with antioxidants and essential vitamins without having to take a pill or supplement. The protein and fiber in these low-carb smoothies will help balance hunger, energy, and cravings and keep you burning fat all day long!

These low-carb smoothies are also low-calorie, so they’re great as post-workout fuel or a mid-day snack . . .

Banana Ginger Smoothie

Ingredients

• 1 banana, sliced and frozen
• ¾ cup plain greek yogurt
• 1 Tbsp sugar-free honey sub½ tsp freshly grated ginger
• 1 scoop of protein powder of your choice

Instructions

1. Mix all of the above ingredients in a high powdered blender.
2. Blend until smooth.
3. Pour and enjoy!

Bonus tip: Fresh Ginger is great to soothe digestion, heartburn, nausea, and other stomach trouble! This is a natural remedy you’ll love!

Green Tea, Blueberry, and Banana

Ingredients

• 3 Tbsp water
• 1 green tea bag
• 2 tsp sugar-free honey sub
• 1½ cup frozen blueberries
• ½ med banana- frozen
• ¾ cup unsweetened vanilla almond milk
• 1 scoop of protein powder of your choice

Instructions

1. Brew tea bag for 2 minutes in water.
2. Allow to cool completely.
3. Mix all of the above ingredients in a high powdered blender until smooth.
4. Pour and enjoy!

Bonus tip: Green tea and blueberries are incredibly antioxidant-rich, so this low-carb smoothie is a post-workout nutritional powerhouse!

Pineapple Power Smoothie

Ingredients

• 1 cup plain greek yogurt
• 6 ice cubes
• 1 cup pineapple chunks
• Stevia to taste
• 2 scoops of protein powder of your choice

Instructions

1. Mix all of the above ingredients in a high powdered blender until smooth.
2. Pour and enjoy!

Bonus tip: This super thick smoothie recipe tastes almost like ice cream. You’ll never believe it’s healthy!

Low Carb Strawberry-Kiwi Smoothie

Ingredients

• 1¼ cup cold apple juice
• 1 ripe banana, sliced
• 1 kiwifruit, sliced
• 5 frozen strawberries
• 1½ tsp sugar-free honey sub
• 2 scoops of protein powder of your choice

Instructions

1. Mix all of the above ingredients in a high powdered blender until smooth.
2. Pour and enjoy!

Bonus tip: This high-fiber smoothie recipe contains tons of vitamins. Kiwis are known to have high levels of heart-healthy polyphenols and vitamin C, so serve this up anytime you need a nutritional boost!

As a new breastfeeding mom, I can remember constantly feeling hungry. I knew I was supposed to make good choices when it came to food, but most of the time, I scarfed down whatever was quickest and easiest because the last thing I felt like doing was making healthy meals or snacks. One glorious day, however, I received some lactation cookies in a care package. These delicious (and healthy) cookies were the perfect quick grab, on-the-go, breastfeeding snack. And, BONUS, they help lactating mamas maintain their milk supply! This lactation cookie recipe is simple to make and delicious! Even though they are meant for breastfeeding mamas, hungry kiddos (and curious dads?) can enjoy these healthy(ish) cookies, too.

The Best (Seriously) Lactation Cookies Recipe

Homemade Lactation Cookies Recipe

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• Author: Jessica Tomes

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Description

These delicious (and healthy) cookies were the perfect quick grab, on-the-go, breastfeeding snack. And, BONUS, they help lactating mamas maintain their milk supply! This lactation cookie recipe is simple to make and delicious!

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Ingredients

Units USM

• 3 cups old-fashioned oats
• 1.5 cups all-purpose flour
• 5 tbsp brewers yeast
• 3 tbsp ground flaxseed
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/4 tsp salt
• 12 tbsp butter
• 4 tbsp virgin coconut oil
• 1.5 cups sugar
• 1 egg, plus 1 egg yolk
• 2 tsp vanilla extract
• 1.5 cups dark chocolate chips

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Instructions

1. Preheat your oven to 350 degrees.

2. In a large bowl, mix the first eight ingredients together.

3. Next, in a smaller bowl, or the bowl of your electric mixer, beat together the butter and coconut oil on medium until creamy.

4. Add the sugar to the bowl and beat until fluffy on medium to high speed (approximately four to five minutes).

5. Next, add the egg and egg yolk to the mixture and beat until well combined.

6. Then add the two teaspoons of vanilla extract and mix until well blended.

7. Gradually add the dry ingredients to the wet ingredients, mixing on a low speed until just combined.

8. Finally, stir in the chocolate chips with a spatula — you want these evenly dispersed.

9. Grease your baking sheet (this helps with sticking). Then scoop the dough onto the baking sheet — using an ice cream scoop helps with size uniformity.

10. Bake for 10 to 14 minutes. Cool completely before storing. The dough also freezes well (if you want to make a bunch at once to keep on hand).

Keywords: lactation cookies

Not only are these lactation cookies a wonderful quick snack to make for yourself, but they are also the perfect gift for new moms! Add them to a thoughtful gift basket with other new baby and new mom goodies, and your mommy friend will be forever grateful!

I hope you enjoy this lactation cookie recipe as much as I do! What were your favorite healthy (or not-so-healthy) breastfeeding snacks? We would love to hear!