Here you’ll find 7 of the best healthy postpartum recipes for breastfeeding moms who don’t have a lot of time and need something quick and easy to make.
This list of 7 healthy recipes is completely geared for a nursing mom who wants to remain healthy or wants to jumpstart their healthy postpartum journey.
Finding new recipes, cooking new meals and eating healthy is hard to do and extremely hard to maintain while taking care of a newborn.
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If you are in the mood for Mexican, quickly pull together a tightly wrapped turkey and bean burrito. Pair it with some guacamole and you’ll have yourself a great dinner.
If you have a sweet tooth and are always looking for something chocolatey, this is it right here. I love chocolate, and these energy bites are perfect for when I get those cravings.
I have never heard of such a thing….2 ingredient pancakes. How is that even possible? Well, this recipe explains it all. Super healthy and yummy. You’ve gotta try this for your next breakfast.
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So, I love stuffed potatoes with marshmallows and brown sugar but that’s not the way to go if I’m trying to stay healthy postpartum. This enchilada stuffed sweet potato is far better and just as tasty.
Nothing beats the combination of cinnamon mixed with apples. It’s just delightful. But pack in the oats and you’ll be feeling great the whole rest of the afternoon. Plus, this only takes 5 minutes. Amazing!
Smoothies are a great way to pack in the nutrients and take it on the go. Get yourself a nice straw and slurp away while heading out the door. You’ll absolutely love the flavor of this chocolate peanut butter drink.
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So rich with various flavors, a beautiful assortment of colors and just an all around balanced meal is one that you definitely want to include in your meal planning for the week. This salad has it all, and you’ll want to make it again and again.
Looking for a workout to compliment your healthy eating habits? Be sure to check out the 10-day Total Body Workout Challenge for postpartum women. 80% is nutrition and 20% is fitness. Don’t skip out on 20% when you could go all in at 100% during your healthy postpartum recovery journey.
*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.If you're breastfeeding, you may need to consume more calories to keep your energy up (the amount varies from zero to 500 extra calories per day depending on how active you are and whether your child is nursing exclusively), but the good news is you don’t have to follow a special breastfeeding diet—the amount of milk you make is based on supply and demand, not what foods you eat.
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Still, it’s a smart idea to have balanced meals with nutrient-rich food that will satisfy the seemingly insatiable hunger that comes with the territory (especially when your baby is going through a growth spurt). Try some of our breastfeeding-friendly recipes to help you stay happy, healthy and full!
Nothing tastes like comfort more than chicken soup. And trust us, you're going to need some comfort food when baby cries and feeds non-stop. Chicken is a wonderful source of protein and barley is a great breastfeeding-friendly ingredient. Barley boosts lactation and also keeps you hydrated. But don't forget to also drink lots of water.
Say hello to yummy, colourful and tasty! Salmon is a great source of protein and it contains large amounts of DHA, a fat that helps with the development of baby's nervous system. It's also got omega-3 fatty acids, which are key for brain function. The baby spinach is a tasty source of calcium and when it comes to nursing your little one, the more calcium the better.
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Five minutes is all you need to make this colourful carrot salad. Carrots are a great source of vitamin A and studies show that they can improve the quality and quantity of breastmilk. Tip: Drink carrot juice mixed with water so you can get your daily carrot boost and keep hydrated.
This Moroccan-inspired stew is yummy and healthy. Sweet potatoes are a good source of vitamin A, which is key for baby's vision and bone growth. They also contain potassium, an energy producing carbohydrate that fights fatigue, perfect for mom.
Apricots are also a great source of vitamin A, vitamin C and potassium. They can also increase prolactin, the helpful hormone that tells your body to make more milk. Tip: Keep a few dried apricots in your diaper bag for a healthy snack on the go. And if you have a sweet tooth, finish your meal with these lactation cookies.
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Guacamole, known for being a party snack, is actually very nutritious. Avacados, the main ingredient, are rich in fibre and potassium and they contain healthy fats that help the body absorb vitamins and help with brain development. They are a must for mom and baby. So serve some up at your next mommy and baby playdate.
This Asian-inspired dish is tasty and full of nutricious ingredients. Tofu is a great meat alternative and a source of calcium. Sesame seeds are high in calcium too and a source of fibre and iron. Tip: To add some colour and more nutrients to the dish toss in some in some bell peppers. Did you know they contain more vitamin C than citrus fruits?
These delicious bars are great for busy mornings when you don't have time to sit down and eat—and blueberries are the star of the show. They are rich in antioxidants and they boost energy. Trust us, you'll need all the energy you can get with all those late night feedings.
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This classic Asian take-out meal can be easily made at home and it's full of nutrients that support mom's and baby's health. The beef boosts energy and is a great source of protein and iron, while broccoli is a great source of calcium and vitamin A. Talk about yummy and healthy!
Great for breakfast or a snack, this smoothie is packed with protein and nutrient-rich fruits. The Greek yogurt is a great source of calcium and will make you feel full for longer. Greek yogurt is also full of healthy bacteria and probiotics that are great for both mom's and baby's digestive systems.
This rustic bowl of goodness will keep you feeling full (perfect for when you have no time to eat later), and is full of delicious and healthy chickpeas. For vegetarian and vegan moms, chickpeas are a perfect meat alternative.
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Protein is important for you and baby so if you're planning on avoiding meat, add more alternatives into your diet. Chickpeas are also a great source of fibre and iron. Need more protein in your diet? Try sprinkling a dash of this vegan-friendly chickpea protein powder into your favorite recipes for a boost.
A batch of this delicious side dish will keep for several days in the fridge, reheats easily and is a simple way to add extra fibre, iron and protein to dinners. And, classic baked beans are filling and comforting. Eat up!
Brown rice is a much healthier alternative to white rice. Brown rice is also a great energy booster, which is exactly what new moms need. Packed with nutrients, this yummy side dish is easy to make and full of fibre. Bonus points for a delicious meal that encourages healthy digestion.
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Some believe that rolled oats (the regular kind, not the packets of instant oatmeal) help boost milk production. That hasn’t been scientifically proven, but we do know that eating whole grains is a great way to stay full longer. So get your oat on.
If friends or family ask if they can bring food over, mention this tart as a great option. It freezes well, is easy to eat with one hand and delivers tons of protein and minerals thanks to the eggs. And it's vitamin-packed thanks to the kale. Not to mention it has bacon (though, you can leave that out if you want to make this a vegetarian dish). Delish!
These flavourful burritos offer a one-two protein punch with both turkey and beans. Plus, they contain great brain-boosting fats thanks to the avocado, which is also high in calories—a must-have when you’re nursing.
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That's alright! Consider trying any one of these healthy meal delivery services that make nutritious meal prep a breeze without the hassle of slicing, dicing or grocery shopping:
This article contains affiliate links, so we may earn a small commission when you make a purchase through links on our site at no additional cost to you.Breastfeeding is a unique stage in your life when the food you eat feeds both you and your child. Eating well-balanced meals and trying some healthy lactation-boosting recipes for breastfeeding mothers is the best strategy to gain optimum breastfeeding nutrition and sustain good milk production (1) (2).
Browse through these easy-to-prepare recipes that will not only benefit
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