Nicole Bando | Dietitian & Lactation Consultant

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Easy meal and snack ideas for new parents

By Emma McShane & Nicole Bando

New mothers need quick, convenient, and nutritious snacks and meals (see ideas & sample meal plan, below).
Choose carbohydrate foods that provide a slow, sustained release of energy, such as wholegrains e.g. wholemeal bread with seeds, oats, fruit, dairy, and starchy vegetables, such as sweet potato. These foods manage appetite and help to avoid sugar crashes. Avoid large quantities of high sugar, high-fat foods; these provide a quick release of energy, followed by a crash in blood sugar and energy levels, which can increase feelings of hunger and impact mood levels. Of course, the occasional chocolate or treat is OK.

Include a couple of pieces of fruit, and vegetables at least twice per day, dairy/dairy alternatives three times each day, lean meats (or alternatives), and healthy fats e.g. omega 3 & 6 fatty acids (from fish, nuts, etc.) three times each day.
For more information about the nutritional needs of breastfeeding mums, see these articles: Breastfeeding & Nutrition: and Weight loss after baby and special diets/situations:


  • Omelettes loaded with frozen vegetables and cheese.
  • Stir-fries with frozen vegetables and rice noodles.
  • Pita bread with vegetables and low fat cheese as a cheats pizza
  • BBQ chicken in wraps with salad mix.
  • Meals that can be eaten hot or hold such as frittata, zucchini slice
  • Serve grain foods like rice, pasta, quinoa or couscous with main-meals such as stir-fries, curries and casseroles.
  • Buy meat and vegetables already diced


  • Boiled eggs
  • Individual serves of yoghurt
  • Cut-up vegetable sticks and fruit
  • Nuts & seeds
  • Canned fish, canned beans and lentils
  • Leftovers – on their own or in a toasted sandwich
  • Cheese and crackers

Download my easy list, below: