Nursing or pumping is a calorie intensive task— that combined with the energy your body is using to heal from pregnancy and birth while parenting a tiny human— friends, you need to eat. But as any new parent knows, that may be easier said than done.
I’ve compiled my favorite nutrient dense snacks that are easy to prep and can be eaten one-handed while holding an infant or fighting with a flange.
10 Snacks Every Nursing Mom Should Have on Hand
Hard or Soft Boiled Eggs My secret to fool-proof and easy to peel boiled eggs is hauling out the Instant Pot. For soft-boiled eggs, pressure cook on high for 3 minutes, quick release the pressure, and dunk in an ice bath to stop the cooking. Like a harder yolk? Pressure cook for 4 or 5 minutes.
Stuffed Dates The possibilities here are endless. Pair medjool dates with your favorite nut butter, goat cheese, or wrap them in bacon. You can find my favorite combos in this post.
Lactation Energy Bars Loaded with nutrient dense oats, coconut, brewers yeast, and chocolate (for good measure), these are the perfect nursing snack. Find our recipe here.
Homemade Trail Mix — This doesn’t have to be super fancy or overly complicated! I like to combine dry roasted almonds, pecans, enjoy life chocolate chips, coconut flakes, and chopped dried apricots.
Deli Bites — It’s just a cute name for your favorite high-quality sliced deli meat, wrapped around a zucchini or cucumber spear. My favorite combo is turkey, havarti and zucchini.
Green Smoothie — Make a double batch of your favorite green smoothie and portion it off into single serve mason jars. Store in the freezer and defrost in the fridge overnight.
Instant Pot Egg Bites — This veggie and protein loaded bite is a copycat on Starbucks Sous Vide Egg bites. You can reheat these in the microwave or toast them under the broiler. (Or eat them cold, which is what typically happens to me)
Boosted Bone Broth — Boost that bone broth with grassfed butter or ghee and add anti-inflammatory turmeric and nutritional yeast (which is loaded with B vitamins). Get our recipe here.
Adult Lunchable — Adult lunchable is my favorite. Basically it’s a plate of finger foods. My go-tos include: olives, salami, cheese, simple mills crackers, tomatoes, cucumbers, and snap peas.
Dark chocolate, raspberries, and toasted coconut flakes. — What you read is what you get… If you want to avoid added sugars, but still want the chocolate goodness, swap the dark chocolate for a few tablespoons of cacao nibs. They are bitter and remind me of coffee, in the best way.