9 quick and easy snacks and meals for breastfeeding moms to keep the munchies at bay

It’s important to try and eat healthy when you’re breastfeeding – but this is easier said than done. Most new moms eat to survive and have little time for grocery shopping or preparing meals.

Breastfeeding burns up to 500 calories per day, so you’ll need to get those calories in to keep you going during the day (and to help your body produce milk for your baby).

We put together a couple of quick and easy recipes to help keep those hunger pangs under control when you’re feeding your baby.

Choc-chip lactation cookies

You can make these cookies the night before, or bake a big batch on the weekend when you have a little more time and your partner is looking after your little one.

*Makes about 25


  • 2 tbsp ground flaxseeds
  • 2 tbsp water
  • 125g soft butter
  • ¾ cup brown sugar
  • 1 egg
  • 1 tbsp vanilla essence
  • 1 cup cake flour
  • 2 tbsp brewer’s yeast
  • ½ tsp bicarbonate of soda
  • pinch baking powder
  • ½ tsp ground cinnamon
  • 1½ cups oats
  • 100g dark chocolate, chopped


  1. Preheat oven to 180°C. Combine the flax and water and set aside.
  2. Beat together the butter, sugar, egg and vanilla until creamy. Stir in the flour, yeast, bicarbonate of soda, baking powder, cinnamon and flax mixture until combined. Fold in the oats and chocolate.
  3. Scoop 15ml balls onto trays lined with baking paper and flatten slightly. Bake for about 10 minutes until the edges are lightly brown. Cool on the tray. Store in an airtight container for up to a month.

Choc-chip lactation cookies

ALSO SEE: 20 foods that naturally increase your breast milk supply

Carrot cake overnight oats

*Serves 1


  • ½ cup oats
  • ½ cup milk
  • 1/3 cup carrot, grated
  • ½ cup plain yoghurt
  • 3 tbsp raisins
  • 3 tbsp maple syrup
  • ½ tsp vanilla essence
  • ½ tsp ground cinnamon
  • 1 tbsp chia seeds
  • 1 tbsp pecan nuts (optional)


Combine all the ingredients and refrigerate overnight.

Top Tip:

Overnight oats are meant to be eaten cold, but you can also heat them in the microwave. They will last up to
five days in the fridge. Add more yoghurt before eating if it’s too thick.

Overnight oats

*Recipes by By Margie Els-Burger and Nomvuselelo Mncube

Berry smoothie

*Makes 1 – 2 servings


  • 1 cup low-fat plain yoghurt
  • 1 cup frozen mixed berries
  • 1 cup fresh strawberries
  • ½ cup orange juice
  • 1 cup soy milk


Combine all the ingredients in a blender, and blend until smooth.

Berry Smoothie

Mexican black-eyed bean and beef wraps

These Mexican black-eyed bean and beef wraps make the perfect lunch – healthy, light and tasty. What’s more, they’re really quick to prepare.

Click here for the recipe.

Quick recipes for breastfeeding moms

Other quick and easy snack ideas:

  • Home-made trail mix with nuts, seeds, coconut flakes and dried blueberries
  • Hummus on rice cakes or with veggie sticks
  • Biltong
  • Oat and chocolate-chip energy bites can be made ahead. Mix together 1 cup raw oats, ½ cup peanut butter, ½ cup chocolate chips and ⅓ cup honey. Roll the mixture into balls on a tray and freeze until set. Store in sealed bags.
  • Popcorn

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