Easy & Healthy Meal Plans for Breastfeeding Moms

Breastfeeding can be exhausting, and it is common to feel hungry all the time. As a new mom, it can be challenging to find time to prepare healthy meals while taking care of your little one.

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However, eating nutritious foods is crucial for not only maintaining your energy levels but also ensuring that your breast milk has all the necessary nutrients for your baby.

Figuring out what to eat can feel overwhelming. You want to make sure you’re feeding both yourself and your little one the best possible things.

That’s where our meal plan comes in.  Here, we’ll share a simple yet comprehensive meal plan, tailored just for breastfeeding moms.

We’ll make sure you’re getting all the nutrients you and your baby need without having to spend hours in the kitchen or resorting to eating just plain steamed broccoli. (Although, hey, we’re not judging if that’s your thing.)

Let’s get to eating, shall we?

Understanding the Nutritional Needs of Breastfeeding Mothers

We all know that old saying “you are what you eat,” but what about your baby?

As a breastfeeding mother, the diet or nutrients you consume play a direct role in the quality and quantity of your breast milk.

When it comes to the nutritional needs of breastfeeding mothers, a varied diet helps in supporting their health and the optimal development for baby.

Breastfeeding mothers generally require additional calories to meet their nutritional needs, with an extra 330 to 400 kilocalories per day recommended.

​Most moderately active, non-pregnant women should take in 1,800 to 2,000 calories a day for a healthy diet. So, a breastfeeding mama should expect to take in around 2,300 to 2,500 healthy calories each day to provide for herself and baby.

It’s important to focus on consuming a diet rich in essential nutrients, including protein, iron, calcium, iodine, vitamins, and healthy fats.

These nutrients support bone development, provide energy, and contribute to overall well-being.

A balanced diet, including nutrient-dense choices such as veggies, fruits, whole grains, and lean meats, is essential for fulfilling these nutritional requirements.

By embracing a varied diet, breastfeeding mothers can ensure they are providing their bodies and their precious little ones with the nourishment they need for optimal growth and development.

Tips & Hacks For An Easy Breastfeeding Mom Meal Plan 

During the busy season of breastfeeding your newborn, meal planning will save you so much time and make your busy day easier, not harder.

By planning ahead, you save money, time, eat healthier, avoid getting hangry and can make sure you get all of the right nutrients you need as a breastfeeding mom.

Check out this easy-to-follow meal plan that keeps both mom and baby in tip-top shape.

Breakfast:

• Whole Grain Oatmeal: Boosts milk production and provides sustained energy.
• Mixed Berries: Packed with antioxidants.
• Chia Seeds: Adds essential omega-3 fatty acids.
• A glass of almond milk: Calcium-rich and a good alternative for those avoiding dairy.

Mid-morning Snack:

• Handful of almonds: For protein and a dose of vitamin E.
• A banana: Quick energy and potassium to keep muscle cramps at bay.

Lunch:

• Grilled Chicken Salad:
• Spinach and mixed greens: Iron and calcium-packed.
• Avocado: Healthy fats to support milk quality.
• Cherry tomatoes, cucumbers, and bell peppers: A refreshing crunch and vitamin C.
• Olive oil dressing: More healthy fats.
• Whole grain bread slice: With a spread of hummus.

Afternoon Snack:

• Carrot sticks with hummus: For crunch and protein.
• Herbal Tea: Like fenugreek or fennel that can promote milk production (consult with your healthcare provider first).

Dinner:

• Salmon Fillet: Omega-3s for baby’s brain development.
• Quinoa: A protein-packed grain that’s also rich in fiber.
• Steamed Broccoli: A calcium-rich vegetable essential for bones.
• Lentil Soup: Packed with iron and helps maintain energy levels.

Evening Snack:

• Yogurt with honey and flaxseeds: Probiotics for digestion, and flaxseeds can help with milk production.
• Remember to stay hydrated throughout the day. Drinking enough water aids in milk production and keeps you feeling your best.

Note: This meal plan is not a medical advice. Always consult with a registered dietitian or healthcare provider to tailor the plan to your individual needs. Remember, breastfeeding mothers have varying nutritional requirements depending on various factors, including activity level, overall health, and more. With the right nourishment, the breastfeeding journey can be a fulfilling and healthy experience for both mother and baby.

Meal-Prep Ideas for Breastfeeding Moms

Meal-prepping is about looking ahead at your week, and finding ways to simplify and make the week easier for you as a busy mom.

What can you do at the beginning of the week?

Make kids lunches? Batch a bunch of family dinners?

Here are some meal-prep ideas to consider for your family.

1. Make a plan

You need to plan out what foods and meals you plan on making for the week.

2. Wash and chop fruits and vegetables

Bulk washing, drying and chopping fruits and vegetables will save you hours each week in prep time.

Plus you are more likely to eat them throughout your week when they are ready to go.

Double up on the food (or ingredients) so that you only have to prep once.

3. Prep Snacks

To avoid grabbing for the bag of chips when you are hungry, tired and breastfeeding a newborn, have pre-made healthy snacks available and assembled.

Great and healthy snack options include: fruit, nuts, cheese sticks, and cut up vegetables. Add almond butter for extra protein.

4. Always batch-cook what you can

To save you time in your week batch-cook as much as you can. Options include:

• Mason Jar Salads

• Chicken

• Rice

• Potatoes

• Sauces

• Oatmeal

• Beans & Lentils

• Soups

Related Post: 5 Meal Planning Hacks – How I save HOURS Each week

Storage Containers for Meal Prepping

If you are new to meal prepping, having good containers can make all the difference.

• Mason Jars for Salads

• Fruit and veggie storage containers

Foods to Emphasize for a Breastfeeding Mother

During the breastfeeding journey, a mother’s nutritional choices are a double win: they enhance milk supply and provide the extra calories needed during this life stage.

Here’s how you can tick both boxes with your food selection.

Opt for Whole Grains

Whole grains offer a range of benefits for nursing mothers and their babies.

In particular, brown rice and whole grain toast rank among the best options due to their high nutrient density and fiber content. By incorporating whole grains into your diet, you can boost your energy levels, aid digestion, and have sustained satiety throughout the day.

Don’t Skimp on Protein

As a nursing mother, your protein needs are elevated, as the nutrient supports both you and your baby’s growth and development.

Lean meats and fatty fish are excellent sources of protein, and they provide essential nutrients and healthy fats like omega-3 fatty acids, which promote brain health and cognitive function.

If you’re a vegetarian, you can still meet your protein needs by incorporating plant-based sources such as tofu, beans, and lentils into your diet.

Iron-Rich Foods

Maintaining adequate iron levels is critical during breastfeeding. Green leafy vegetables, such as spinach and kale, and lean proteins like beef and poultry are excellent sources of iron.

Incorporating these foods into your diet can prevent iron-deficiency anemia, a condition marked by fatigue, weakness, and other symptoms.

Omega-3 Fats

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which offer a wide range of health benefits.

Nursing mothers who consume these healthy fats can potentially lower their risk of postpartum depression and improve the visual and cognitive development of their babies.

Other sources of omega-3s include flaxseed, chia seeds, and walnuts.

Add Healthy Fats to Your Meals

Don’t shy away from incorporating healthy fats into your diet as they offer a range of crucial benefits, including boosting satiety, supporting brain function, and aiding the absorption of fat-soluble vitamins.

Olive oil, Avocado, egg yolks, and peanut butter are fantastic choices that can be easily integrated into various recipes and meals.

Essential Vitamins

Vitamins are essential for various bodily functions, and it’s crucial that nursing mothers get their daily dose of vitamins.

Vitamin C, Vitamin B, and Vitamin D play a vital role in supporting the immune system, preventing infections, and aiding calcium absorption.

Fortunately, many fruits, vegetables, and nutrient-dense foods contain these vitamins.

Dairy Products and Their Alternatives

Dairy products provide a range of benefits, such as being good sources of calcium, vitamin D, and protein.

However, if you’re on a vegan diet, you can still meet your nutritional needs through non-dairy sources such as fortified plant-based milk, tofu, and dark leafy greens.

It’s essential to ensure you consume an adequate amount of calcium during vegetarian diet to support bone health and development.

Foods and Drinks to Approach with Caution (or to avoid when breastfeeding)

While most foods are safe for breastfeeding mothers, some may cause allergic reactions in the baby or affect the quality of breast milk. Being informed about these potential triggers can help ensure a smoother and healthier nursing journey.

High-Mercury Fish

Consuming high-mercury fish during breastfeeding can be a problem.

Mercury is a potent neurotoxin that can harm the developing nervous system of infants and young children. Therefore, breastfeeding mothers should be cautious of the types of fish they consume.

Seafood with high levels of mercury, including king mackerel, shark, and swordfish, should be limited or avoided altogether.

Instead, opt for safer fish options like salmon, trout, and shrimp, which are rich in omega-3 fatty acids and low in mercury content.

Caffeine Consumption

While caffeine consumption has some benefits, it is crucial to know how much is safe during pregnancy and breastfeeding.

The recommended caffeine intake for breastfeeding mothers is 300 mg per day, equivalent to about two to three cups of coffee. Exceeding this limit can cause various effects, such as jitteriness, anxiety, and sleep disorders, both for the mother and the baby.

Therefore, it is essential to keep caffeine consumption in check and opt for decaf coffee or other caffeine-free beverages if necessary.

Alcohol

According to the CDC, it is best to avoid alcohol or limit alcohol intake until you finish breastfeeding. Studies show one drink per day is ok and not harmful to breastfeeding babies.

Food Allergies

Food allergies are becoming increasingly common, with cow’s milk being the leading allergen in infants and young children.

Unknown to many, cow’s milk allergies can cause severe symptoms, such as hives, vomiting, and diarrhea, and even life-threatening anaphylaxis.

The risk of allergies is higher in infants with a family history of allergies or who had eczema in the past.

Therefore, parents must be vigilant and cautious not to introduce cow’s milk too soon or before one year of age. In case of suspected allergies, consult a doctor immediately instead of self-diagnosing or delaying medical attention.

Herbal Supplements and Teas

Herbal supplements and teas are commonly used for various health purposes, such as relaxation, stress relief, and boosting the immune system.

However, they are not always safe, especially for breastfeeding mothers.

Some herbs, such as St. John’s Wort and valerian root, can transfer into breast milk and have negative effects on the infant’s health, such as excessive sleepiness or gastrointestinal upset.

It is encouraged to consult a doctor before taking any herbal supplement or tea, as they could interfere with prescribed medications or have contraindications for certain medical conditions.

Tips & Hacks For a Healthy Breastfeeding Mom Meal Plan

• Try eating several smaller meals throughout the day. Sometimes its hard to find the time to sit down and eat when taking care of a newborn. So instead, try eating 4-6 smaller meals throughout the day.

• Prep your meals in advance. Freezer meals, pre-made oven meals or crockpot meals are very helpful. Then you don’t have to worry about cooking while taking care of your baby.

• Don’t forget to stay hydrated and include plenty of water, juices, and herbal teas in your daily routine.

• Have a bunch of healthy snacks quickly available. Have trail mix near the rocker in the nursery, or in your car when out doing errands.

Wrapping Up

Following a meal plan while breastfeeding will help ensure that you are getting the proper nutrition you need and meal prepping will allow more time for you and baby.

Additionally, making healthy snacks in bulk will help stay on track with healthy eating and save time and money.

Remember, if there is anything I may help with throughout your breastfeeding journey feel free to reach out.

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Enjoy this special bonding time with your baby and trust that these tips along with some quality self-care will bring balance into your life.

Feeling overwhelmed having a newborn? Wondering where did all of your time go?

Check out these 11 Genius Time Saving Hacks for a SAHM to see which ones will help you during this extra busy, but special season.

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