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5 Quick and Easy Meals for Breastfeeding Moms

Nutrition is a huge concern while you are still “eating for two.” While you don’t really need to eat many extra calories, you want to pack the most nutrients into the meals you do eat. Adding about 300 extra calories per day when breastfeeding, you can still lose those pregnancy pounds if you stick with a healthy diet.

 Breast milk is a nutritionally complete food as it is. Your body does a wonderful job of formulating just the right food for your baby, no matter how you eat. The issue is, your body will suffer and eventually so will your milk supply. This article contains recipes that contain important nutrients to support healthy breastfeeding for you and your baby. At the end, there are some valuable dietary tips that can help too. Read further for some delicious recipes. Bon Appetite!

5 Quick and Easy Meals For Breastfeeding Moms

Having a new baby can be exhausting. It is tempting to grab quick bites in the form of fast foods, freezer meals, and junk foods. Eating healthy doesn’t have to be a chore. Here are some quick and easy meals that are healthy for both you and baby. 

1. Maple Dijon Glazed Salmon

Salmon is high in many nutrients that breastfeeding moms need. One essential nutrient is, DHA (Docosahexaenoic acid). This is a fatty acid that helps brain development in babies. It does occur naturally in breastmilk, and eating salmon can help raise levels. It may also help you beat postpartum depression. This is also a “low mercury” fish and you can eat up to 12 ounces in one week safely.

Ingredients 

  • 12 ounce    Salmon Fillet (Wild Caught)
  • ⅓ cup          Dijon Mustard
  • ⅓ cup          Real Maple Syrup
  • Salt
  • Pepper

Instructions

Heat oven to 350 degrees. Mix dijon mustard and maple syrup in bowl. Sprinkle fish lightly with salt and pepper. Brush glaze over top and bake for 30 minutes. Baste every 10 minutes during cooking. Serve with a side of rice, vegetables, and green salad.

 2. Rice Pudding with Caraway

Healthy meals for breastfeeding moms? This rice pudding is an essential powerhouse for breastfeeding. Caraway has properties to help relieve colic in babies, and build milk supply. Rice and other grains can also help increase your milk levels. Of course, milk is a necessary nutrient to help maintain calcium for strong bones, and teeth. 

Ingredients 

  • ¾ cup                 Organic White Rice
  • 2 cups                Whole Organic Milk
  • ⅓ cup                 Organic Raw Sugar
  • ¼ tsp.                 Himalayan Pink Salt
  • 1 whisked          Free Range Egg
  • 1 tbsp.         Butter
  • ½ tsp.                 Organic Vanilla Bean Extract
  • 1 tbsp.         Ground Caraway Seed
  • ½ tsp.                 Ground Cinnamon

 Instructions

Simmer rice in water just to cover until cooked soft. In a large pan, pour in milk. Whisk in salt, sugar, caraway, cinnamon. Bring to a boil, then reduce to a simmer. Add in butter to hot milk, then add whisked egg. Whisk until it begins to thicken and add cooked rice. Turn off heat and stir in vanilla extract. Cool in fridge. Serving size is ½ cup 1 to 2 times daily. If your baby develops colic, may increase to 3 servings a day.

3. Broccoli Beef Stir-Fry 

During breastfeeding, you will need extra iron for you and your baby. It is especially important for you in the first weeks after giving birth. Lean beef is one way to build up your iron stores, and provide you with necessary protein. Beef is also high in vitamin B12 that can help keep your moods stable.

Ingredients

  • 1 lb.             Lean Strip Steak, Grass Fed
  • 1 crown       Organic Broccoli
  • ½ choppedOnion
  • 1 chopped  Bell Pepper, Red
  • 1 chopped  Bell Pepper, Green
  • ¼ cup          Flour, to coat
  • 2 tbsp.  Extra Virgin Olive Oil, Organic 

Sauce:

  • ⅓ cup          Soy Sauce
  • 2 Tbsp.Honey
  • 1 cloveGarlic, Crushed
  • ¼ tsp.          Ginger, Minced

Instructions

Cut steak into strips. Chop onions, peppers, and broccoli. Heat olive oil in pan over medium high heat. Toss steak strips in flour and toss gently in hot oil until cooked through. About 10 minutes. Add in vegetables and stir fry until tender. Mix together sauce ingredients. Turn off heat and add sauce. Stir through and serve over steamed brown rice. 

4. Eggs over Wheat Toast

Meals for breastfeeding moms If you buy DHA fortified eggs, then you will be getting a serving of this essential fatty acid, along with a dose of protein. The whole wheat toast will help give you needed grains to build breast milk supplies, plus folic acid. 

Ingredients

  •  2 medium          Free Range Eggs
  • 2 slices       Whole Wheat Toast
  • 2 tbsp.         Butter
  • Salt
  • Pepper

Instructions

Gently heat butter over medium heat in skillet. Crack in eggs and fry until desired doneness. Place bread in toaster, and lay over top. If you desire, you can add a slice of cheese on top of the bread. Garnish with blueberries on the side.

5. Bean Chili

Beans are rich in folic acid, iron, and protein. You can make this vegetarian or with meat if you prefer. Peppers will add vitamin C, for extra antioxidants. They are cheap and will literally cook themselves in a crockpot for you all day, while you nurse and play with your new baby. 

Ingredients

  • ½ pound            Dried Black Beans
  • ½ pound            Dried Kidney Beans
  • ½ pound            Dried Pinto Beans
  • 6 cups                Spring Water
  • 3 cloves             Garlic
  • 1 pkg.                 Chili Seasoning Mix
  • 1 chopped         Red Bell Pepper
  • 1 chopped         Onion
  • 1 chopped         Green Bell Pepper
  • 1 lb.                   Cooked Ground Beef, Grass Fed (if desired)

Place dried beans in crockpot with water and salt. Soak overnight to soften beans and release gas producing enzymes. In the morning, saute peppers and onions and throw in crockpot. Add garlic and seasoning mix. Cook all day on low 5 to 7 hours, until beans are done. If desired, add 1 lb. cooked ground beef. Serve with cornbread. Leftovers freeze well for another night. 

Helpful Dietary Tips For Breastfeeding

Avoid Gassy Foods. Babies can react to certain foods that you eat. They may become overly gassy, draw their legs up, and cry uncontrollably. See the list below for foods to avoid:

  • Onion
  • Broccoli
  • Cucumbers
  • Garlic
  • Cauliflower
  • Curry Powder
  • Hot Peppers
  • Cabbage
  • Bell Peppers
  • Chocolate

Avoid Acidic Foods. Some foods that you eat may be too acidic. This may cause baby to get diaper rash from irritation. Eat these foods sparingly. 

  • Pineapple
  • Kiwi
  • Strawberries
  • Oranges
  • Limes
  • Grapefruit
  • Lemons

Increase fluid intake. Try to drink at least 10 glasses of water daily. You will need more fluids than normal to keep up your milk supply. Avoid caffeine, and alcohol. They can affect your baby.