Easy Snacks and Meals for Breastfeeding Mums

When you're feeding or pumping around the clock, your own meals are usually the first thing to slide. One-handed toast at 3pm, cold cuppa, a handful of whatever is in the pantry. We've all been there.

Eating well doesn't need to be complicated. A few easy staples in the fridge and pantry can keep you fuelled and feeling more like yourself through the busy early months. Here are some of our favourite everyday options, plus a simple make-ahead breakfast.

Protein to keep you going

Protein-rich foods help keep you full between feeds, which matters when you never quite know when you'll next sit down.

Salmon and sardines. Tinned versions are a great pantry standby for quick lunches.
Lean beef. A good source of protein, iron, zinc and B vitamins.
Eggs. Boil a batch at the start of the week for grab-and-go snacks.
Legumes and beans. Chickpeas, lentils and beans are cheap, filling and easy to throw into salads and soups.
Dairy. Yoghurt and cheese are handy snacks and a good source of calcium.

Whole grains for steady energy

Whole grains release energy slowly, so you're less likely to hit that mid-afternoon slump.

Oats. Quick to make, easy to eat one-handed as overnight oats or a muffin.
Barley. Lovely in soups and slow-cooker meals you can make in bulk.
Brown rice. Cook a big pot and keep it in the fridge for fast rice bowls.

Fruit and vegetables

Fruit and veg are a must-have in any diet. Raising Children Network suggests breastfeeding mums aim for around 7½ serves of vegetables and 2 serves of fruit a day. That can sound like a lot, so keep it easy:

Leafy greens like spinach and broccoli, tossed into eggs, pasta or smoothies.
Carrots, pre-cut and ready to snack on.
Dried fruit like apricots, dates and figs for a sweet pick-me-up in the nappy bag.
Asparagus, quick to steam or pan-fry with dinner.

Nuts and seeds

Nuts and seeds are full of fibre, healthy fats and protein, and they're the ultimate no-prep snack. If you're not a fan of eating them plain, add them to salads, cookies or smoothies.

Almonds, a handy non-dairy source of calcium.
Sesame seeds, easy to sprinkle over rice bowls and stir-fries.
Flaxseed, great stirred through porridge or yoghurt.

Keep a drink within reach

Feeding and pumping can be thirsty work, so keep a water bottle wherever you usually sit to feed or pump. Water is the easy go-to, and milk or oat milk are nice alternatives if you want something different.

Easy overnight oats

Make this before bed and breakfast is sorted, no matter how the night went.

Ingredients:

½ cup of rolled oats
1 cup of milk
1 teaspoon of cinnamon
½ teaspoon of pure vanilla extract
2 tablespoons of nuts or seeds
1 to 2 tablespoons of sweetener

How to prepare:

Mix all ingredients in a clean jar and stir. Cover with a lid and refrigerate overnight.
In the morning, add a splash of your preferred milk, fresh fruit, crushed nuts and a little extra sweetener if you like. Enjoy.

Make life easier for yourself

Looking after yourself is a big part of looking after your baby. Stock up on easy snacks, say yes when someone offers to cook, and keep things simple.

If you're pumping on the go, a wearable breast pump can free up your hands for that snack or cuppa while you express.

Every mum's needs are different. If something doesn't feel right, talk to your midwife, GP or a lactation consultant.

FAQs

What are good one-handed snacks for breastfeeding mums?

Boiled eggs, cheese and crackers, nuts, dried fruit, yoghurt pouches, bliss balls and overnight oats are all easy to eat while you feed or pump.

How can I make healthy eating easier with a newborn?

Batch cook when you can, keep pre-cut veg and fruit in the fridge, and stock the pantry with tinned fish, beans and whole grains. Asking family and friends to drop off a meal is also a great help in the early weeks.