Top 10 One-Handed Snacks for Breastfeeding Mums

Breastfeeding hunger is just another one of those things that everyone forgets to tell you about. Who knew your appetite would increase AFTER having a baby?

But it makes sense. Your little one is relying on you for 100% of their nutrition. So it's no wonder we work up and appetite. But the trick to warding off the 2 am hunger pangs and dreams of bacon and eggs are to make sure you're eating enough healthy food throughout the day.

In the beginning, when we're breastfeeding 8-12+ times a day, it can be hard to prioritise our own needs. So having nutrient-dense and filling snacks ready to go is essential. And if you can eat them with one hand, even better.

Below are our top 10 breastfeeding snacks for busy mums.

1. Boiled Eggs

Boiled eggs will become your best friend, as they can be pre-prepared and kept in the fridge. Plus, they're packed with protein. Protein is crucial for post-partum mums as it helps to heal the body.

2. Prunes

Constipation is common after giving birth, so to help keep things moving, we need to eat foods high in fibre. Prunes are a great high-fibre option, and they contain sorbitol which is a natural laxative.

3. Nuts

Nuts are a fantastic postnatal snack because they're full of healthy fats, which help to keep us feeling satiated. They're also one of the best plant-based sources of protein.

4. Energy Protein Balls

Who doesn't love an energy ball? You can whip up a bulk batch in under 10 minutes and have them on hand day and night. Opt for nutrient-dense ingredients like oats, nuts and a little dried fruit. Here you will find the recipe for our Chocolate Lactation Protein Balls

5. Veggie Sticks

Increase your daily vitamin, mineral and antioxidant intake with a variety of veggie sticks. Any vegetables will do, but the one's that start with 'C' are all great options: capsicum, carrot, cucumber, and celery. Enjoy them with hummus.

6. Greek Yoghurt

Greek yoghurt is a superfood for mums as it's full of protein, calcium, and probiotics. Probiotics are healthy bacteria that support gut health, and gut health is often compromised postnatally.

7. Fruit

Whether frozen or fresh, fruit is an excellent postnatal snack. Bananas and apples have a longer shelf-life than other fruits, so stock up on these. Add a tablespoon of nut butter to increase the protein content.

8. Dark chocolate

Yes, you can still have choccy! Dark chocolate is super high in antioxidants, beneficial to new mums as they neutralise free radicals caused by inflammation.

9. Muffins

Savoury or sweet muffins are a lifesaver for busy mums. If friends and family members ask what they can bring you, healthy homemade muffins are a must. Muffins are a fantastic option because they can be frozen individually and defrosted as you need.

10. Smoothies

Smoothies are one of the easiest ways to up your nutrient intake. You can pack a smoothie full of enough goodness to keep you full for hours. Oats, bananas, avocado, yoghurt and nut butter are all excellent smoothie additions. But, if you're a breastfeeding mum, you can't go without adding In Shape Mummy Health Shake mix to your smoothies.

In Shape Mummy Health Shake is a vitamin and mineral-dense smoothie addition that also contains galactagogues. Galactagogues are foods that help to boost breast milk production. The protein in In Shape Mummy Health Shakes helps to keep you feeling full and to curb cravings.

So, here are our top 10 healthy snacks, but what about junk food?

Eating junk may satisfy cravings temporarily but it does not satisfy hunger. Eating junk can actually make you experience more intense cravings later on causing you to overeat more of these high calorie foods. If you're goal is to get in shape, try to focus on healthy food swaps listed above. 

Lastly, keep hydrated.

Breastfeeding is thirsty work, and hydration is vital for new mums. We recommend finding a reusable water bottle that you love and keep it with you at all times. Aim to rehydrate at every feed.

Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.

Fast Track Your Results with the In Shape Mummy Health Shake

Many Busy Mums don't have time to cook health food and exercise ALL the time.

Great news! Now you can Fast Track Getting In Shape with our Quick, Easy and Delicious Superfood Meal Replacement, the In Shape Mummy Health Shake for Breastfeeding Mums.

Support your Milk Supply and Boost Your Health while you Lose Weight with our Premium blend of Organic Pea & Brown Rice Protein, 25 Vitamins & Minerals, Probiotics plus Organic Superfoods.

Enhanced with natural and organic herbs that have been used for centuries to Support Breastfeeding. Plus, Probiotics to help strengthen your babies immune system.

100% Breastfeeding & Vegan Friendly. Contains NO Artificial Nasties, NO Soy, NO Dairy, NO Gluten & NO Caffeine. Made in Australia.

Enjoy as the Quickest and Easiest Healthy Meal!

FREE 12-Week Healthy Weight Loss Support Program worth $168 with first shake purchase.

In Shape Mummy Health Shake


"I'm loving it so far.. I'm already down from in weight and I feel great :)  Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."

- Tania, Vic

Tanya lost 10kgs


"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"

- Carly, Vic

Carly lost 35kgs


"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!” 

Melanie, Vic

Melanie lost 26kgs


"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. ⁠⁠ I started at size 22 and am a loose size 12 at the moment… and nearly a 10! ⁠I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain. ⁠
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! ⁠ My advice to other mums is “stick with it and don’t give up!” ⁠ Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed." ⁠

Jess, NT

Jess lost 30kgs