15 Meal Prep For Breastfeeding Moms On The Move

Meal prepping can be a lifesaver for breastfeeding moms who are always on the go. With the right meals, you can nourish yourself and your baby without spending hours in the kitchen. This list of 15 quick and nutritious meal prep ideas will help you stay energized, while fitting perfectly into your busy lifestyle.

Hearty Quinoa Salad with Avocado

This Hearty Quinoa Salad with Avocado is perfect for breastfeeding moms on the go. Packed with nutrients, it’s a great way to fuel your busy day. The vibrant colors of cherry tomatoes, fresh greens, and creamy avocado make this salad not just tasty but visually appealing too.

Quinoa is a fantastic source of protein and fiber, which is essential for new moms. The addition of avocado brings healthy fats that support both you and your baby. Plus, it’s super easy to prepare ahead of time and store in a meal prep container.

To make this salad, you’ll need cooked quinoa, cherry tomatoes, black olives, fresh greens like arugula, and ripe avocado. Just mix everything together, and you’ve got a meal that’s ready to go!

Ingredients

• 1 cup cooked quinoa
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, pitted and sliced
• 2 cups fresh arugula or spinach
• 1 ripe avocado, sliced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine cooked quinoa, cherry tomatoes, black olives, and arugula.
2. Drizzle with olive oil and lemon juice. Season with salt and pepper.
3. Toss everything gently until well mixed.
4. Top with sliced avocado just before serving to keep it fresh.
5. Store in an airtight container in the fridge for up to 3 days.

Nutritious Overnight Oats for Quick Mornings

Overnight oats are a lifesaver for busy breastfeeding moms. They are quick to prepare and packed with nutrients. Just imagine waking up to a delicious bowl of oats topped with fresh fruits and nuts, ready to fuel your day.

This meal is not only nutritious but also customizable. You can mix and match your favorite toppings, making it a fun and easy breakfast option. Plus, they can be made ahead of time, so you can grab them on your way out the door.

To make these oats, all you need are a few simple ingredients. Combine rolled oats with your choice of milk, yogurt, and sweetener. Let it sit overnight in the fridge, and in the morning, add your favorite fruits and nuts for a tasty breakfast.

Ingredients

• 1 cup rolled oats
• 1 cup milk (dairy or non-dairy)
• 1/2 cup yogurt (optional)
• 2 tablespoons honey or maple syrup
• 1/2 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup chopped nuts (almonds, walnuts, or pecans)

Instructions

1. In a bowl, combine rolled oats, milk, yogurt, honey, and vanilla extract. Stir well.
2. Cover the bowl and refrigerate overnight.
3. In the morning, give the oats a good stir and top with mixed berries and chopped nuts.
4. Enjoy your nutritious breakfast on the go!

Zucchini Noodles with Pesto and Cherry Tomatoes

Zucchini noodles, often called “zoodles,” are a fantastic way to enjoy a light meal. They’re not just low in carbs but also packed with nutrients. In this dish, the zoodles are tossed with fresh pesto and vibrant cherry tomatoes, making it a colorful and tasty option for busy breastfeeding moms.

The bright green of the zucchini and the red of the cherry tomatoes create a beautiful plate. Fresh basil adds a lovely aroma and flavor, enhancing the overall experience. This meal is quick to prepare, making it perfect for those on the go.

Whether you’re looking for a quick lunch or a light dinner, this dish fits the bill. Plus, it’s easy to pack for meals on the move. Just toss everything together, and you’re ready to go!

Ingredients

• 2 medium zucchinis
• 1 cup cherry tomatoes, halved
• 1/2 cup basil pesto
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Spiralize the zucchinis to create noodles. If you don’t have a spiralizer, you can use a vegetable peeler to make thin strips.
2. In a large skillet, heat olive oil over medium heat. Add the zucchini noodles and sauté for 2-3 minutes until slightly tender.
3. Stir in the cherry tomatoes and cook for another 2 minutes until they start to soften.
4. Remove from heat and mix in the basil pesto. Season with salt and pepper to taste.
5. Serve immediately, garnished with fresh basil leaves.

Easy Tuna Salad with Whole Grain Crackers

When you’re a busy breastfeeding mom, finding quick and nutritious meals can feel like a challenge. This easy tuna salad paired with whole grain crackers is a perfect solution. It’s packed with protein and healthy fats, making it a great choice for energy and nourishment.

The image shows a creamy tuna salad nestled in a bowl, garnished with fresh herbs. Next to it, whole grain crackers are ready for dipping. This meal is not just tasty; it’s also super simple to prepare. You can whip it up in no time, making it ideal for those hectic days.

To make this tuna salad, you’ll need canned tuna, Greek yogurt or mayonnaise, diced vegetables like celery and bell peppers, and seasonings. Mix everything together and serve it with crunchy whole grain crackers for a satisfying snack or light meal.

Ingredients

• 1 can of tuna, drained
• 1/4 cup Greek yogurt or mayonnaise
• 1/4 cup diced celery
• 1/4 cup diced bell pepper
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Whole grain crackers

Instructions

1. In a bowl, combine the drained tuna, Greek yogurt or mayonnaise, diced celery, and diced bell pepper.
2. Add lemon juice, salt, and pepper. Mix well until everything is evenly combined.
3. Serve the tuna salad in a bowl with whole grain crackers on the side for dipping.
4. Enjoy your quick and nutritious meal!

Creamy Greek Yogurt Parfaits

Creamy Greek yogurt parfaits are a fantastic choice for busy breastfeeding moms. They are quick to prepare, nutritious, and can be enjoyed on the go. This delightful treat combines layers of creamy yogurt, crunchy granola, and fresh berries, making it both satisfying and energizing.

The vibrant colors of the strawberries, blueberries, and raspberries make this parfait not only tasty but also visually appealing. You can easily customize it with your favorite fruits and toppings. Plus, Greek yogurt is packed with protein, which is essential for nursing moms.

To make these parfaits, simply layer yogurt, granola, and fruits in a glass. You can prepare them ahead of time and store them in the fridge for a quick breakfast or snack. They are perfect for those busy days when you need something healthy and delicious.

Ingredients

• 2 cups Greek yogurt
• 1 cup granola
• 1 cup mixed berries (strawberries, blueberries, raspberries, blackberries)
• 1 tablespoon honey (optional)
• Fresh mint leaves for garnish (optional)

Instructions

1. In a glass or bowl, add a layer of Greek yogurt at the bottom.
2. Next, add a layer of granola over the yogurt.
3. Top with a layer of mixed berries.
4. Repeat the layers until the glass is full, finishing with a layer of berries on top.
5. If desired, drizzle honey over the top and garnish with fresh mint leaves.
6. Serve immediately or cover and refrigerate for later.

Protein-Packed Egg Muffins for Grab-and-Go

Egg muffins are a fantastic option for busy breastfeeding moms. They are easy to make, packed with protein, and perfect for those on the move. These little bites of goodness are not only nutritious but also customizable to suit your taste. You can add your favorite veggies, cheeses, or even meats to make them your own.

In the image, you can see a muffin tin filled with egg muffins that are ready to be baked. Each muffin is topped with fresh spinach and cheese, showcasing a colorful and appetizing look. This makes them not just healthy but also visually appealing, which can be a bonus when you’re trying to eat well.

These egg muffins can be made in batches and stored in the fridge or freezer. Just grab one on your way out, and you have a wholesome meal ready to go. They are perfect for breakfast, snacks, or even lunch!

Spicy Lentil Soup for Nourishing Comfort

Spicy lentil soup is a warm hug in a bowl, perfect for busy breastfeeding moms. This soup is not just comforting; it’s packed with nutrients that help keep energy levels up during those hectic days. The vibrant colors of the soup, with hints of red and green, make it visually appealing and inviting.

As you prepare this dish, the aroma of spices fills your kitchen, creating a cozy atmosphere. It’s a simple recipe that can be made in batches, making it easy to grab a bowl when you need a quick meal. Plus, lentils are a fantastic source of protein and fiber, which are essential for nursing moms.

Let’s get into the ingredients and steps to whip up this delicious soup!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 cup dried lentils, rinsed
• 6 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 2 cups spinach or kale, chopped
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for about 5 minutes until softened.
2. Stir in garlic, cumin, smoked paprika, and cayenne pepper. Cook for another minute until fragrant.
3. Add lentils, vegetable broth, and diced tomatoes. Bring to a boil, then reduce heat and let simmer for 25-30 minutes until lentils are tender.
4. Stir in chopped spinach or kale and cook for an additional 5 minutes. Season with salt and pepper to taste.
5. Serve hot, garnished with fresh cilantro or parsley. Enjoy your nourishing bowl of spicy lentil soup!

Savory Chicken and Veggie Wraps

These savory chicken and veggie wraps are perfect for busy breastfeeding moms on the go. They are easy to prepare, nutritious, and packed with flavor. The combination of grilled chicken, fresh veggies, and a soft tortilla makes for a satisfying meal that you can enjoy anywhere.

Start by grilling some chicken breast until it’s cooked through and juicy. Slice it into bite-sized pieces and set it aside. Next, gather your favorite veggies—think crisp lettuce, colorful bell peppers, and crunchy cucumbers. These not only add texture but also a burst of vitamins.

To assemble, lay a tortilla flat and layer it with lettuce, chicken, and your chosen veggies. Roll it up tightly, and you have a delicious wrap that’s easy to hold and eat. These wraps are great for lunch or a quick snack, and they can be made ahead of time, making them a fantastic option for busy days.

Ingredients

• 2 cups cooked chicken breast, diced
• 4 large tortillas
• 1 cup lettuce, shredded
• 1/2 cup bell peppers, sliced
• 1/2 cup cucumber, sliced
• 1/4 cup ranch dressing or hummus (optional)

Instructions

1. Prepare the Chicken: Grill or sauté the chicken breast until fully cooked. Allow it to cool slightly before dicing.
2. Prep the Veggies: Wash and slice the lettuce, bell peppers, and cucumber.
3. Assemble the Wraps: Lay a tortilla flat on a clean surface. Spread a thin layer of ranch dressing or hummus if using. Add a layer of lettuce, followed by diced chicken and sliced veggies.
4. Roll It Up: Starting from one end, roll the tortilla tightly to enclose the filling. Slice in half if desired.
5. Store or Serve: Enjoy immediately or wrap in foil for an on-the-go meal.

Baked Sweet Potato with Black Beans

Baked sweet potatoes with black beans are a fantastic meal prep option for breastfeeding moms on the go. This dish is not only nutritious but also easy to prepare. The sweet potato provides essential vitamins and minerals, while black beans add protein and fiber, making it a well-rounded meal.

The image shows a beautifully baked sweet potato, split open and filled with black beans. Fresh cilantro on top adds a pop of color and flavor. This meal is perfect for busy days, as you can make several at once and store them for later.

To prepare this dish, you can bake the sweet potatoes in advance. When you’re ready to eat, simply reheat them and add the black beans. It’s a quick and satisfying meal that keeps you energized.

Ingredients

• 4 medium sweet potatoes
• 1 can (15 oz) black beans, rinsed and drained
• 1 teaspoon cumin
• Salt and pepper to taste
• Fresh cilantro, for garnish
• 1 avocado, sliced (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Wash the sweet potatoes and poke holes in them with a fork. Place them on a baking sheet.
3. Bake for about 45-60 minutes, or until tender.
4. While the sweet potatoes are baking, heat the black beans in a saucepan over medium heat. Stir in cumin, salt, and pepper.
5. Once the sweet potatoes are done, remove them from the oven and let them cool slightly.
6. Slice the sweet potatoes open and fill them with the seasoned black beans.
7. Garnish with fresh cilantro and avocado slices if desired.
8. Serve warm and enjoy!

Veggie-Loaded Stir-Fry with Tofu

Stir-fry is a quick and easy meal that fits perfectly into a busy day for breastfeeding moms. This veggie-loaded stir-fry with tofu is not only colorful but also packed with nutrients. The vibrant mix of bell peppers, green onions, and fresh herbs makes it visually appealing and delicious.

Tofu adds a great source of protein, which is essential for nursing moms. Plus, it’s super versatile and absorbs flavors beautifully. You can whip this dish up in no time, making it an ideal choice for meal prep. Just toss everything in a pan, and you’re good to go!

This stir-fry can be served over rice or noodles, making it a filling meal. You can also customize it with your favorite veggies or whatever you have on hand. It’s a great way to use up leftovers!

Ingredients

• 1 block firm tofu, cubed
• 2 cups mixed bell peppers, sliced
• 1 cup green onions, chopped
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Fresh basil and cilantro for garnish
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Drain and press the tofu to remove excess moisture. Cut it into cubes.
2. Cook the Tofu: In a large pan, heat olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes.
3. Add the Veggies: Toss in the sliced bell peppers, green onions, garlic, and ginger. Stir-fry for about 3-4 minutes until the veggies are tender but still crisp.
4. Season: Pour in the soy sauce and sesame oil. Stir well to coat everything evenly. Season with salt and pepper to taste.
5. Garnish: Remove from heat and garnish with fresh basil and cilantro before serving.

Chickpea and Spinach Stew for Sustained Energy

Chickpea and spinach stew is a perfect meal prep option for breastfeeding moms on the go. Packed with protein and nutrients, this dish helps keep your energy levels up throughout the day. The vibrant colors of the chickpeas and spinach make it not only healthy but also visually appealing.

This stew is simple to make and can be stored in the fridge for several days. You can easily reheat it for a quick meal, making it ideal for busy moms. Plus, it’s a great way to sneak in some greens!

Here’s how to whip up this delicious stew:

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• 2 cups vegetable broth

Instructions

1. In a large pot, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
2. Add minced garlic, cumin, and paprika. Cook for another minute until fragrant.
3. Stir in the diced tomatoes and vegetable broth. Bring to a simmer.
4. Add the chickpeas and let it cook for about 10 minutes.
5. Finally, stir in the fresh spinach and cook until wilted. Season with salt and pepper.
6. Serve warm, and enjoy with some crusty bread!

Whole Wheat Pancakes with Almond Butter

Whole wheat pancakes are a fantastic choice for breastfeeding moms who need quick, nutritious meals. These pancakes are fluffy, filling, and packed with fiber. They provide the energy needed to keep up with a busy lifestyle while ensuring you get the nutrients you and your baby need.

Top these pancakes with almond butter for a creamy texture and a boost of healthy fats. The sweetness of banana slices and a drizzle of honey or maple syrup makes this dish even more delightful. It’s a simple yet satisfying meal that can be enjoyed any time of day.

Making these pancakes is easy and quick. You can whip up a batch in no time, and they freeze well too! Just pop them in the toaster when you’re ready to eat. Perfect for those hectic mornings!

Ingredients

• 1 cup whole wheat flour
• 2 tablespoons sugar
• 1 tablespoon baking powder
• 1/2 teaspoon salt
• 1 cup milk (or plant-based milk)
• 1 large egg
• 2 tablespoons melted butter (or coconut oil)
• 1 teaspoon vanilla extract
• Banana slices for topping
• Almond butter for spreading
• Honey or maple syrup for drizzling

Instructions

1. Mix Dry Ingredients: In a large bowl, combine whole wheat flour, sugar, baking powder, and salt.
2. Add Wet Ingredients: In another bowl, whisk together milk, egg, melted butter, and vanilla. Pour this mixture into the dry ingredients. Stir until just combined; a few lumps are okay.
3. Cook Pancakes: Heat a non-stick skillet over medium heat. Pour 1/4 cup of batter for each pancake. Cook until bubbles form on the surface, about 2-3 minutes. Flip and cook for another 2 minutes until golden brown.
4. Serve: Stack the pancakes on a plate. Top with banana slices, a generous spread of almond butter, and drizzle with honey or maple syrup.

Savory Oatmeal with Eggs and Spinach

Savory oatmeal is a fantastic choice for breastfeeding moms who need a nutritious meal on the go. This dish combines the heartiness of oats with protein-packed eggs and fresh spinach, making it a well-rounded option for busy days.

The image shows a bowl filled with fluffy oatmeal topped with perfectly poached eggs and vibrant spinach. The bright yellow yolks add a pop of color and richness to the meal. This dish not only looks appealing but also provides essential nutrients to support your breastfeeding journey.

Making savory oatmeal is simple and quick. You can prepare it in advance and reheat it when you’re ready to eat. It’s a flexible recipe, allowing you to add your favorite toppings or spices to suit your taste.

Ingredients

• 1 cup rolled oats
• 2 cups water or broth
• 2 large eggs
• 2 cups fresh spinach
• Salt and pepper to taste
• Optional toppings: cheese, hot sauce, or herbs

Instructions

1. Cook the Oats: In a saucepan, bring water or broth to a boil. Add the rolled oats and a pinch of salt. Reduce heat and simmer for about 5 minutes until creamy.
2. Poach the Eggs: In a separate pot, bring water to a gentle simmer. Crack each egg into a small bowl and gently slide them into the water. Cook for about 3-4 minutes for a soft yolk.
3. Sauté the Spinach: In a skillet, lightly sauté the spinach until wilted, about 2-3 minutes.
4. Assemble the Bowl: Spoon the cooked oats into a bowl, top with the poached eggs and sautéed spinach. Season with salt, pepper, and any optional toppings you like.
5. Serve: Enjoy your savory oatmeal warm for a nourishing meal!

Homemade Vegetable and Hummus Snack Packs

Snack time can be a challenge for busy breastfeeding moms. Homemade vegetable and hummus snack packs offer a quick, nutritious option that’s easy to prepare and grab on the go. These packs are colorful and packed with vitamins, making them a perfect choice for moms looking to stay energized.

In the image, you can see a vibrant mix of chopped vegetables like zucchini, bell peppers, and carrots, all neatly arranged alongside a creamy hummus dip. The combination not only looks appealing but also provides a satisfying crunch and a boost of protein from the hummus.

Preparing these snack packs is simple. Just chop your favorite veggies, portion them into containers, and add a scoop of hummus. You can mix and match different vegetables based on your preference. This snack is not only healthy but also keeps well in the fridge, making it a convenient option for busy days.

Now, let’s get into the recipe for a delicious homemade hummus to pair with those veggies!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 garlic clove, minced
• 1/2 teaspoon ground cumin
• Salt to taste
• Water as needed for consistency

Instructions

1. Blend Ingredients: In a food processor, combine chickpeas, tahini, olive oil, lemon juice, garlic, cumin, and salt.
2. Adjust Consistency: Blend until smooth. If the hummus is too thick, add water a tablespoon at a time until you reach your desired consistency.
3. Taste and Adjust: Taste the hummus and adjust seasoning if needed.
4. Serve: Transfer the hummus to a bowl and serve with your vegetable snack packs.

Fruit and Nut Energy Bites for Snacking

Fruit and nut energy bites are a fantastic snack for breastfeeding moms on the go. These little bites are packed with nutrients, making them a perfect choice when you need a quick energy boost. They’re easy to make and can be stored for a week, so you can grab them whenever hunger strikes.

These snacks combine the sweetness of dried fruits with the crunch of nuts and seeds. The best part is that you can customize them to your liking. Want more chocolate? Toss in some dark chocolate chips. Prefer a nutty flavor? Add your favorite nuts. The possibilities are endless!

To whip up these energy bites, you’ll need just a few simple ingredients. They’re no-bake, which means you can make them in no time. Just mix everything together, roll them into balls, and you’re set!

Ingredients

• 1 cup rolled oats
• 1/2 cup nut butter (like almond or peanut butter)
• 1/3 cup honey or maple syrup
• 1/2 cup mixed nuts, chopped
• 1/2 cup dried fruit (like cranberries or apricots), chopped
• 1/4 cup chocolate chips (optional)
• 1/4 cup seeds (like chia or flaxseed)

Instructions

1. In a large bowl, combine rolled oats, nut butter, and honey or maple syrup. Mix well until everything is combined.
2. Add in the chopped nuts, dried fruit, chocolate chips, and seeds. Stir until evenly distributed.
3. Using your hands, roll the mixture into small balls, about 1 inch in diameter.
4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
5. Once set, transfer them to an airtight container. They can be stored in the fridge for up to a week.