These tasty meals will ensure you have lots of energy to breastfeed and they’re also packed with nutrient-boosting ingredients you can pass on to your baby and help your breast milk production.
This beef stew recipe is rich in iron, which you need to make sure you have plenty of energy. While breastfeeding doesn’t deplete iron stores, getting your daily does will ensure you don’t feel quite so tired.
Grilled Prawns With Fennel Slaw
While shellfish is often off the menu during pregnancy, once your baby is born, you can tuck in. Grilled prawns are a healthy dish and make a quick, easy lunch.
Vegetable And Barley Soup
Barley is a great source of fibre, so this soup [link] will provide plenty of energy for breastfeeding and ensure your digestion stays healthy.
Wholemeal Spinach Feta Potato Pies
There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron but you can solve this problem by pairing spinach with a food high in vitamin C, such as broccoli or a glass of orange juice. These potato pies make a great snack or light lunch, that you can make in advance.
Couscous With Seven Vegetables
Boost your veggie intake and you’ll boost your vitamin and mineral intake too, which is needed to ensure you maintain a healthy immune system and prevent you feeling run down during this important time.
Beetroot Carrot Fritters
Beetroot contains the mineral silica. This helps the body to utilise calcium, which is important for a healthy skeleton. Plus, these beetroot fritters are served with yogurt, also a good source of calcium.
Warm Chicken Bulgar Wheat Salad
Chicken combined with bulgar wheat will ensure you’re getting plenty of protein, which will keep you full until lunch and ensure you’re not snacking on empty calories while you breastfeed.
Fish Pie With Cheesy Mash Topping
Fish is rich in protein, which is an important component of breast milk, so consuming plenty of protein-rich foods such as this fish pie can help maximise your milk supply. Add in a cheesy mash topping and white sauce, both of which contain calcium, and you’ve got a great breastfeeding-friendly dinner.
Pear And Raspberry Crumble
As well as being ultra-comforting, this pear and raspberry crumble is rich in vitamin C to help with the absorption of iron, which you and your baby needs to prevent anaemia. Add a good dollop of custard for a calcium hit, too.
Spinach Mushroom Crepes
Rich in vitamin B6, spinach pancakes are great for boosting your energy while breastfeeding. Have a bag of frozen spinach to hand for a great last-minute brunch.
The cheese in this cauliflower cheese dish is a source of dairy, so it will boost your calcium and vitamin D intake, needed for strong bones and teeth. Plus – ultimate comfort!
Not all tomato sauce is bad. Making this version with turkey meatballs boosts your vitamin C intake, which will ensure your immune system stays strong, plus iron is absorbed from the turkey.