Eating for two might be a phrase used most often around pregnant mamas, but ask any woman who’s breastfeeding and she’ll set the record straight—that’s when the hunger really begins. In fact, according to the American College of Obstetricians and Gynecologists, a mom who’s exclusively breastfeeding should eat anywhere from 450-500 extra calories per day to account for breast milk production. Ideally, those extra calories are delicious, nutritious, and easy to eat one-handed (IYKYK). If you’re a nursing mom (or the thoughtful friend or family member of one), here are some of our favorite healthy snacks to keep you fueled for feeding.
No-Prep Snack Ideas
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Veggies + hummus: Make it easy for yourself by prepping your veggies at the start of the week in easy-to-grab food storage containers at the front of the fridge.
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Nut butter + fruit: Salty and sweet, aka the most satisfying combination.
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Yogurt with berries + granola: Dairy can be great for nursing moms and plain greek yogurt is an easy source of protein. Pair it with berries (frozen or fresh) and your choice of storebought granola (or make a big batch of your own).
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Hard-boiled eggs: Another great source of quick protein—eat them on their own with salt and pepper or over a slice of sourdough!
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Crackers + cheese: Pick your favorites and snack away.
- Trail mix: Opt for your favorite storebought option or make your own using dried fruit, nuts, and chocolate.
Low-Prep Snack Ideas
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Coconut & Chocolate Peanut Butter Protein Bars: These are packed with protein and plenty of healthy fats, but taste like dessert!
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Smoothies: The best way to make a nutritious meal in less than two minutes!
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Healthy Curry Chicken Salad: When you need a snack that’s a bit more filling, this hits just right.
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Zucchini Bread: Zucchini = fiber + hydration, both crucial for breastfeeding. Top this delicious bread with butter and a drizzle of honey for an easy breakfast or snack.
- Peanut Butter Chocolate Chip Bliss Balls: Brewers yeast and oats may help increase milk production!
More Recipes, This Way
Breastfeeding or not, new parents need nutritious, easy meals on-hand to stay energized and healthy as they care for their little one. We’ve rounded up 12 more of our favorite postpartum recipes here.
Cover photo by @stephaniesrikandi.
