Mama's Milky Way: Nutrient-Packed Snacks for Nursing On-the-Go

On-the-Go Nutrient-Packed Snacks for Breastfeeding Moms🤱

nutrition guide May 03, 2024

When you're breastfeeding around the clock, hunger can seem to strike at the most inconvenient times - like in the middle of running errands or during a growth spurt nursing marathon. Skipping snacks and letting yourself go hungry is a surefire way to deplete your energy, milk supply - and set you up for cravings & overeating. 

That's why having a stash of breastfeeding-friendly snacks packed and ready to go is so clutch for busy, on-the-go moms like you! I'm sharing my favorite nourishing, portable snack options that can replenish you with key nutrients for lactation while also satisfying those insane hunger pangs.

Top Portable Picks for Nursing Mamas

  • Granola Bars - Look for nutrient-dense varieties made with oats, brewer's yeast, or nuts/seeds. Kind and RXBars are good picks!
  • Trail Mixes - Mix it up with handfuls of nuts, seeds, dried fruits, and maybe a sprinkle of dark chocolate chips for steady energy.
  • Protein Balls/Bites - These no-bake energy balls are made with milk-boosting ingredients like oats, nut butter, brewers yeast, flax, etc.
  • Nut Butters & Fruit - Super-portable and full of healthy fats and natural energy. Apple or banana with peanut or almond butter does the trick.
  • Greek Yogurt - Look for brands like Oikos Triple Zero that are packed with protein. Top with granola or fruit for extra satiety.
  • Hard Boiled Eggs - A perfect protein-filled snack option. Eat them plain or sprinkle them with salt, pepper, or everything seasoning.
  • Edamame - Boiled and lightly salted, these protein-rich soybeans make a satisfying, fiber-loaded snack.
  • Full-Fat Cheese Sticks - When that dairy craving hits, cheese sticks deliver quality protein and calcium.
  • Homemade Muffins - Make a batch of high-protein, nutrient-dense muffins like oatmeal chocolate chip or morning glory.
  • Lactation Smoothie - Blend up your favorite protein powder or nut butter with milk, spinach, banana, nut butter, and oats for a complete snack.

Other snack must-haves I always have on hand include:

  • Whole grain crackers or veggies with hummus
  • Dried fruit like apricots, prunes or mango
  • Homemade energy bites and balls
  • Olives and pickles (great for hydration too!)
  • Roasted chickpeas
  • Veggie sticks and guacamole
  • Salted nuts and seeds

If you need more specific breastfeeding-friendly snack ideas along with meal plans and nutrition guidance, check out The Postpartum Shift program. It takes the guesswork out of nourishing your milk supply on the go.

Don't let hunger sneak up and sabotage your lactation - be prepared with a plentiful stash of nourishing, portable snacks! When breastfeeding leaves you ravenous, you'll have energizing bites at the ready to refuel your body and keep that liquid gold flowing, mama.

Did you find it helpful, Mama? Please share it with other Mamas!

Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & Feel Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods