This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
Breastfeeding snacks are a B.I.G. deal. Nursing mamas need snacks on-hand 24/7, and they need to be healthy to ensure great nutrition for mama and baby. Snacks can help keep you happy and baby happy in more ways than one, and ensure you don’t turn into one hangry milk mama. Let’s go over this amazing list of healthy snacks for breastfeeding mamas, and the first three are my all-time favorites because they are full of nutrients that help your body heal postpartum, promote a healthy milk supply, while also being naturally sweet, for those endless sweet cravings!
My 3 Favorite Breastfeeding Snacks To Crush Sugar Cravings and Keep Off The Baby Weight!
Strawberry Chocolate Coconut Bowl:
This is so good! All you do is cut up some strawberries, throw some shredded coconut, chocolate chips and walnuts on top, then a dollop of coconut yogurt. I am a huge fan of coconut yogurt because you still get the thick consistency of regular yogurt, without the dairy factor. Dairy, in my opinion, should be one of the firs things to go if you are trying to lose the baby weight, or get healthier. Most people are sensitive to it, and it spikes your insulin levels more than it should, based on the protein content. I talk more about nutrition and foods to eat for postpartum weight loss in my postpartum fitness and recovery program. There’s a meal plan and special recipes for breastfeeding and losing the baby weight. Nutrition is so important, I can’t stress that enough!! As you will see in the rest of my healthy snacks, I eat a lot of berries (full of nutrients and antioxidants), as well as healthy sugar and fiber to fill you up and crush those breastfeeding sugar cravings.
Blueberry Peach & Walnut Plate:
If you can think of better names for these snacks, feel free to send them to me! These are just my weekly staples postpartum and breastfeeding, and still now after just weaning my third baby. This one is a combo of peaches and blueberries, topped with crushed walnuts and coconut shreds. I devour this!! It is so good, full of healthy fats, and naturally sweet! Feel free to add some chocolate chips in there to really make it like a dessert snack. I do that often as well!
Banana Strawberry + Coconut Boats:
This one is really good too! I slice a banana in half, then put a layer of coconut yogurt on top. You can do plain, or a vanilla flavored. Just check to see how much sugar is in the coconut yogurt. Buy a brand that is lighter on the sugar, or grab a plain and add some honey or Stevia. Then, I slice strawberries and layer on top of the yogurt. I sprinkle with walnuts and shredded coconut, and it is super yummy. Seriously, this one is great, and the banana and yogurt really helps the sweet cravings in a super healthy way!!
I love fruit, and I believe it is so important for your body to have healthy sugar and carbs to run off of. There are so many nutrients in fruit, and because they are full of water and fiber, the sugar digests and enters your blood stream very slowly, helping minimize any sugar crashes. Also in these snacks are healthy fats, which will slow the absorption of the sugar too, and go straight to your milk!! I wrote more about fat content in breast milk here.
These are my all-time favorite snacks. The only issue with them is that I go through produce quickly. But, I buy less packaged snacks and goods, and if you buy the bakers packages of nuts, they are usually less expensive. I will say I have to run to the store more often, but I think it is worth it for the health!
I have more snack ideas for you, that I think are also fabulous, and I eat in addition to my favorites. These snacks are full of MILK-BOOSTING goodies, and healthy!!
THE NURSING MAMA SNACK LIST:
Carrots, turkey and hummus: grab your favorite hummus because chick peas are amazing for milk supply, and dip with carrots and turkey. Obviously you want to get a clean, deli meat turkey, which you can spread some hummus on and roll up!
Overnight Oats: because this is cold, I don’t mind it as a snack mid-day either! I for whatever reason, think it is great any time of the day, and I have a strawberries and cream lactation oats recipe you will love!
Sweet Potato Chips and Mango Salsa: okay, I said mango salsa because I have a super addicting mango salsa recipe I really want you to try. But, of course choose any salsa you like. I love corn and black bean salsas too. Sweet potatoes are also amazing for breastfeeding, and why not make your own chips or grab some sweet potato chips?!
Protein Lactation Shake: these are amazing for busting sweet cravings and getting in the protein you need. I highly suggest this protein powder because it tastes amazing, and it is totally safe for breastfeeding mamas. Blending it with spinach and frozen berries actually tastes like dessert, and is so healthy! Try this skinny tropical lactation shake to get started!
Lightened-up Trail Mix: I love to blend air-popped popcorn with nuts, chocolate chips and grapes rather than dried fruit. Dried fruit is hard on your digestive system, so I steer clear as much as possible. All the water has been sucked out, so it is basically candy. Try grapes instead, and sprinkle some sea salt on the whole mixture! I will add a picture here the next time I make it.
Apples and Goat Cheese: I love this combo! For some reason, the healthy fats and sugar from the fruit is so satisfying! Cheese has less lactose than other dairies like yogurt and milk, and I go for goat cheese most of the time because it isn’t cow’s milk, and has less of an impact on blood sugar.
Lettuce Tuna Wraps: This is a great snack or lunch really. I mix tuna with a light mayo, or actually leave it dry and add avocado to make it creamier in the wrap. I season the tuna with salt and pepper, mash the avocado on the big leaf of lettuce, add a tomato if you have it and roll it up! These aren’t as sweet as the others, but very satisfying!
Baked Sweet Potato With Goat Cheese: AMAZING! I love this combo because the goat cheese is so decadent, and combined with the sweet potato, it is super filling. I just pierce my sweet potatoes with a fork and microwave for about 5-7 minutes depending on the size. You can buy them in steam bags, so you can cook them that way too.
Avocado Sweet Potato Toast: I’m sure you’ve seen on Pinterest the sweet potato toasts around. You just slice the sweet potato thin, like a slice of bread and put it in your toaster. I haven’t tried it this way, but apparently it works. I put mine in the oven with a spray of coconut oil and sprinkle of sea salt. 450 for around 15-20 minutes is usually good, but I usually just watch until I see brown edges. I’m not an exact person in the kitchen. Then, I spread mashed avocado with sea salt and pepper on the slices (usually three at at time for a snack and half an avocado), and it is yummy! You can also mash your avocado with some goat cheese to make a creamy spread, too good!
I will be slowly adding photos of these, but I always make and eat them so quick and remember after to do it! This is literally what I LOVE to eat while breastfeeding and healing postpartum. I am super enthusiastic about nutrition for healing, and I have 60 more recipes (breakfast, lunch and dinner) in my program you can follow to help keep you on track! There’s a lot more than just the meal plan, because I also walk through healing your core and pelvic floor before entering into a workout program. I also have some workouts for you that I created to protect your core and burn calories!!
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
Here is what another mama posted in the Facebook Group:
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help! Currently eating pictures lunch while writing this ☺”
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!