21 Easy Snacks for Breastfeeding Moms That Boost Energy & Milk Supply
Being a new mom is great—but in reality, it can be exhausting. Between feeding, changing diapers, and trying to catch a few minutes of rest, finding time to eat a good meal can be a challenge. As a mom myself, I have all the experience from my mom and some friends who have just become moms. Easy and nutritious snacks are a must-have for breastfeeding moms. That’s why I’ve come up with 21 easy snacks for breastfeeding moms that everyone needs to know.
These recipes aren’t just delicious or provide you with calories, they also provide you with the nutrients you need for milk production, energy levels, and postpartum recovery. So we can easily say that snacking is healthy, easy, and delicious.
Why Snacking Is Important for Breastfeeding Moms
Breastfeeding is a beautiful and difficult journey—and your body does a lot of work behind the scenes! Producing breast milk burns a surprising amount of calories, and as a result, many moms feel constantly hungry (sometimes even more so than during pregnancy!).
- Increased calorie needs: Breastfeeding mothers typically need an extra 300-500 calories per day to support milk production. Regular, nutritious meals can help meet these needs, especially when you’re short on time or energy.
- Staying energized throughout the day: Caring for a newborn—especially when you’re short on sleep—requires stamina. Healthy eating can help keep your blood sugar levels stable, fight fatigue, and prevent energy spikes that can occur from skipping meals or eating too much sugar.
- Aiding in healing and recovery: Postpartum recovery is no joke! Your body is still healing, and nutrient-rich foods provide important building blocks like protein, iron, calcium, and healthy fats that speed up that process and help you feel stronger.
- Improved milk supply: Certain foods (called galactagogues) are believed to naturally increase milk supply. Including ingredients like oats, flaxseed, nuts, and greens in your diet can support healthy breastfeeding in a delicious way.
- Quick, convenient nutrition: Let’s face it—moms don’t always have time to eat a full meal. Foods that are easy to grab with one hand, eat while breastfeeding, or eat on the go can be a lifesaver when life with a little one gets busy.
What foods are great for breastfeeding moms?
When you’re breastfeeding, your body is working hard all the time – even when you’re sitting still. The best snacks for breastfeeding moms are those that fuel your body, help with milk production, and fit easily into your busy schedule. Here’s what to look for in a great postpartum meal:
Quick and easy
Let’s face it – with a newborn in your arms (or attached to your chest), extensive meals aren’t always practical. Great meals should be ready in minutes or grab-and-go friendly. Think about foods you can eat with one hand or make in batches ahead of time.
Rich in protein
Protein helps with postpartum muscle recovery and keeps you full for longer. It also plays a role in your baby’s development. Including protein-rich ingredients like eggs, Greek yogurt, cheese, nuts, or lean meats in your meals will keep you energized throughout the day.
Full of healthy fats
Healthy fats (like those found in avocados, nuts, and seeds) not only help keep you satisfied, but they also support your baby’s growing brain and nervous system. Don’t be afraid of fat—your body needs it right now!
Full of fiber
Constipation is a common postpartum issue, and fiber-rich foods can help keep things moving. Whole grains, fruits, vegetables, and legumes are great sources to include in your daily routine.
Boosts milk supply
Certain ingredients are known as galactagogues—foods that can help increase milk production. Foods made with oats, flaxseed, brewer’s yeast, fennel, or fenugreek can naturally support your supply and can be totally delicious, too.
Hydrating
Breastfeeding is incredibly dehydrating. Foods with a high water content (like fruits and vegetables) can help, but be sure to drink water regularly. Eating meals with a glass of water, herbal tea, or coconut water is a great habit.
In short: The best snacks for breastfeeding moms are simple, nutritious, and satisfying. You deserve to nourish yourself with love and purpose – even when life feels chaotic.
Greek Yogurt with Berries, Nuts and Honey
Packed with protein, calcium, and probiotics. Add a drizzle of honey and a handful of berries for natural sweetness and antioxidants. This amazing and delicious breakfast is a great choice for breastfeeding mothers. It will not only nourish you but also help with the mother's recovery and the baby's development.
If you want, you can drizzle honey or maple syrup on top while serving it. You can also sprinkle granola on top, which adds extra crunch as well as fiber.
Lactation Energy Bites
Made with oats, flaxseed, nut butter, and dark chocolate chips. These no-bake bites help support milk supply and are perfect for on-the-go snacking. You can make this amazing snack in just 10 minutes. You can make this recipe very easily with simple ingredients like peanut butter, chia seeds, and chocolate.
Apple with Cinnamon Almond Butter
The crunchy taste of apples and the creamy taste of almond butter make this fiber + protein snack extremely satisfying.
Tips & Tricks for Easy Snacking
Between breastfeeding, changing diapers, and (hopefully) getting some rest, meal prep can feel like a luxury. That’s why these simple tricks can help you stay nourished without the added stress.
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FAQs on Best Snacks for Breastfeeding Moms
How often should I eat while breastfeeding?
Breastfeeding can burn an extra 300-500 calories per day, so you may feel hungrier than usual. Try to eat every 2-3 hours or whenever you feel hungry to maintain your energy and milk supply.
What nutrients are most important for breastfeeding mothers?
Key nutrients include:
Protein (helps with tissue repair and milk production), healthy fats (for baby’s brain development), calcium (essential for bone health), iron (to combat fatigue), folate, B12, and DHA (helps with baby’s growth and development), and don’t forget hydration – you need more fluids now!
Are there specific foods to increase milk supply?
Yes! These are called lactogenic foods. Great options include – oats, flaxseed, brewer’s yeast, fennel seeds, and fenugreek.
Can I eat sweets and processed foods while breastfeeding?
Everything in moderation! While it’s best to focus on whole, nutritious foods, an occasional treat won’t hurt your milk or baby. Balance it out with healthy options throughout the day.
What if I have dietary restrictions (gluten-free, dairy-free, vegetarian)?
There are plenty of foods that can be customized! Try: gluten-free oat muffins, dairy-free smoothies with almond milk, vegan energy balls, rice cakes with nut or seed butter.
Should I count calories while breastfeeding?
Not necessarily. Instead of focusing on the numbers, pay attention to your hunger and the feeling of fullness. Make sure you’re eating enough so that you feel satisfied and energized — your body knows what it needs.
What are some quick dinner ideas?
Late-night cravings are real! Keep easily digestible foods nearby, such as a banana, whole grain crackers with nut butter, a small smoothie, Greek yogurt, or trail mix. These won’t spike your blood sugar too much and may help you fall asleep more easily.
