There’s a wonderful gift anyone can give a new mom, and it’s not something from her registry.
It’s food.
Delicious, nutritious food that will help her through everything this stage of life brings.
From supporting milk production to maintaining energy and focus amidst sleep-deprivation, nutrition is crucial for every new mom.
The Gift of Nutrition & Convenience
When my sister-in-law and cousin had babies, I morphed into chef-mode. Remembering how hard it was to cook and eat nutritious food in those early weeks, I was determined to help. I wanted to set them up with a few solid options that could go from freezer or fridge to plate, pronto. And, in some cases, be eaten with one hand!
Pairing a few of their favorites with some of my staples, here are 10 fresh and freezer-friendly foods you can make for a new mom. Or, if you’re preparing for your own new arrival, make these now to have ready to fuel you in those early days and weeks.
10 Foods to Make for New Moms
The All-Around MVP: Eggs
Eggs are rich in choline, as well as vitamins A and D – key nutrients needed during pregnancy that may be even more important during lactation. From those harder-to-find nutrients to the powerhouse of protein, I could go on forever about eggs being the MVP of food and not just for new moms. Instead, here are two great options to help new moms get this important and versatile food into their daily diet.
1. Egg Bake
A protein-packed egg bake serves almost every purpose. Eat it as a snack. Have it for breakfast alongside fruit or waffles. Top it with salsa and avocado, or serve with a hearty plate of veggies. There are endless possibilities with egg bake.
Try my egg bake recipe for a fluffy, easy option! This recipe makes eight servings. And, no lie, this egg bake is just as good frozen and reheated as it is fresh out of the oven.
2. Hard Boiled Eggs
Eggs are so good, I’ve included them twice!
The nice thing about hard boiled eggs for a new mom is she can eat them on their own or add to a meal. Similar to egg bake, they’re versatile, easy to grab, and packed with nutrition.
They keep well in the fridge, so boil a dozen to provide a great option for the week ahead.
One-Handed Favorites
Foods that can be eaten with one hand are a new mom’s dream. Whether eating while nursing or cuddling a fussy little one, one-handed options are a must.
3. Wraps or “Sushi”
Put together a fruit wrap with a wheat tortilla, peanut butter, sliced banana or strawberries, and a drizzle of honey. It makes a treat sweeter, plus it has been shown to have immunity and bug-fighting power. Go the veggie route with a spinach tortilla, cucumber, tomato, hummus, and grilled chicken. Or, toss in chickpeas for the protein, plus prebiotic fiber that leads to healthy gut bacteria.
Wrap up tightly and package in tin foil or cut into “sushi” bites for easy, one-handed eating.
4. Steak Bites
Protein, iron, and B vitamins are all essential for new moms. And steak bites are rich in all.
Be sure to cook thoroughly — this isn’t the time for steak tartare. Then all mom needs to do is heat up and grab a fork!
Sit-Down Delights
Not every food needs to be eaten standing up or with a baby in tow. Every new mom deserves nourishing meals they can sit down and savor. Give her a fully-stocked freezer, full of options she can heat up and enjoy.
5. Enchiladas
Another option for crucial protein, iron, and those B vitamins is beef enchiladas. For a veggie-loving mom, make enchiladas with broccoli, spinach, and zucchini.
A great advantage of enchiladas is they hold up well going from frozen to reheated. Mom can also choose to top with lettuce and tomato for extra veggie power. Or, pair with easy-to-make rice and beans for more carbs and protein.
6. Soups
Soup is easy to cook in bulk, and goes from freezer to a delicious meal quickly. Plus, many soups start with water and/or broth base, making them incredibly hydrating — a must for a breast feeding mom.
Make a pot of veggie or beef chili with black beans, veggie-packed minestrone with dark kidney beans. Any variety of comforting, hydrating soup is good — as long as there’s room to add protein, veggies, and even powerful spices like turmeric and garlic.
7. Stir-Fry
Eating a variety of veggies can help a new mom get a wonderful balance of nutrition, while being filling enough to bridge the time until her next snack. From corn and broccoli to carrots and peas, plus spinach and cabbage, there are plenty of veggie combos that create a delicious, nutritious stir-fry. Add protein with tofu or tempeh, or go with more traditional chicken or beef.
Like enchiladas and soups, stir-fry freezes and reheats well. Bonus, make a batch of quinoa for an easy, filling, and nutritious side to pair with any stir-fry.
Snacks and More Snacks
Whether breastfeeding, pumping, or recovering while taking care of a new human, moms need more than meals. Snacks are key.
8. Protein Bites
Easily make a batch of grab-and-go protein bites. Combine oats, peanut butter, honey, protein powder, and a mix of mini chocolate chips or raisins. Roll into small balls for a quick and easy snack right out of the fridge.
Dial up the nutrition another notch by tossing in some chia or ground flax seed.
9. Oatmeal Fruit Bake
A simple oatmeal bake pairs the hearty goodness of oats with sweet, fiber-rich berries, like blueberries or raspberries. Berries are filled with nutrition that can boost cognitive function, essential for moms who need to stay sharp but are painfully sleep-deprived.
Chia seeds and ground flax seed can easily be added here, too. You can use frozen berries in a bake, making this a year-round option.
10. Trail Mix
When talking about foods to help boost breast milk production, high mineral content is typically part of the conversation. Nuts are a great source of minerals like magnesium and potassium. They also make a great base for homemade trail mix. Mix up a simple batch with a variety of nuts and seeds. Add a little sweetness from dried cranberries, raisins, or mini dark chocolate chips. You can even mix in high-quality granola (Kodiak is a good brand) for extra protein and satisfaction.
A trail mix can be eaten solo as a snack or mixed into Greek yogurt for a filling, gut-friendly treat.
Looking for more meal options? Check out our post on 7 Slow Cooker Recipes Your Family Will Love.
