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Top 20 Dishes To Eat When Breastfeeding

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.

>> READ: BREASTFEEDING SNACKS AND DRINKS TO KEEP YOU GOING

Top 20 Dishes To Eat When BreastfeedingExpand ImageTop 20 Dishes To Eat When Breastfeeding

Beef Stew

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.

Click here for the full recipe from The Contented Calf Cookbook by Elena Cimelli & Jassy Davis (£14.99, Grosvenor House Publishing)

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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.

Click here for the full recipe from The Contented Calf Cookbook by Elena Cimelli & Jassy Davis (£14.99, Grosvenor House Publishing)

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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.

Click here for the full recipe from The Contented Calf Cookbook by Elena Cimelli & Jassy Davis (£14.99, Grosvenor House Publishing)

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Salmon With Pesto

Rich in omega-3 fatty acids which your baby needs for healthy brain development, salmon is great for breastfeeding.

Click here for the full recipe from Mama’s Family Cookbook (£7, Parragon Books)

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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.

Click here for the full recipe from Pie by Dean Brettschneider (£25, Jacqui Small Publishing)

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Greek Lamb Moussaka

Go back to summer holidays past – and get a pick-me-up. Lamb is rich in iron, and pairing it in a moussaka means you’ll get energy from the potato.

Click here for the full recipe from The Secret Ingredient by Sally Bee (£14.99, Harper Nonfiction)

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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.

Click here for the full recipe from Leon: Fast Vegetarian by Jane Baxter & Henry Dimbleby (Octopus, £25)

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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.

Click here for the full recipe from A Change of Appetite by Diana Henry (Octopus, £25).

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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.

Click here for the full recipe for the full recipe from QuickCook Midweek Meals by Emma Jane Frost and Nichola Palmer (Hamlyn, £7.99)

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Sicilian Style Sardines With Pasta & Green Beans

As well as being an oily fish, sardines also give you 325 mg of calcium per 3oz to help keep you and your baby’s bones strong.

Click here for the full recipe from A Girl Called Jack by Jack Monroe (Michael Joseph, £12.99).

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Tarka Dahl

Containing lentils, dahl is a hearty low-cost dish that’s great for lunch and contains fibre-boosting ingredients.

Click here for the full recipe from Hamlyn All Colour: 200 Slow Cooker Recipes by Sara Lewis, (Hamlyn, £4.99).

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Hot Chocolate 5 Ways

Make your hot chocolate with milk and you’ll boost your calcium intake.

Click here for the full recipe from Little LEONS: Smoothies, Juices and Cocktails by Henry Dimbleby, Kaye Plunkett-Hogge, John Vincent and Claire Ptak, (Conran Octopus, £6.99).

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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.

Click here for the full recipe from Mary Berry’s Cookery Course (£25, DK)

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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.

Click here for the full recipe from Ella’s Kitchen The Red One Cookbook (£14.99, Octopus Books).

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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.

Click here for the full recipe from Gluten-Free Breakfast, Brunch, and Beyond by Linda J. Amendt, (Taunton Press, £14.99)

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Hibiscus Flower Water

It’s important that you stay hydrated during pregnancy as breastfeeding can be quite dehydrating. This hibiscus flower drink is refreshing – perfect for summer.

Click here for the full recipe from Real Mexican by Fiona Dunlop (Mitchell Beazley, £9.99)

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Steak Teriyaki

Boost your iron intake with this flavourful steak teriyaki dish. It will ensure your energy levels stay constant.

Click here for the full recipe from Itsu The Cookbook (£15.99, Octopus Books)

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Lentil Stuffed Peppers

Rich in protein from the lentils and vitamin C from the peppers, this lentil peppers dish will ensure you get the right nutrients to aid your baby’s growth and keep you healthy.

Click here for the full recipe from The Secret Ingredient by Sally Bee (£14.99, Harper Nonfiction)

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Cauliflower Cheese

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!

Click here for the full recipe from Leon: Fast Vegetarian by Jane Baxter & Henry Dimbleby (Octopus, £25)

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Turkey Meatballs

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.

Click here for the full recipe for the full recipe from A Girl Called Jack by Jack Monroe (Michael Joseph, £12.99).

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