Welcome to the New Mom Breakfast Club. You're recovering from childbirth, sleep-deprived, and probably on the brink of survival mode – not to mention keeping a new tiny human alive. New mom life is full of challenges every day. Feeding yourself can easily become the last thing on your mind.
Don’t get us wrong, childbirth is beautiful and being a mom is one of life’s greatest gifts ..but that doesn’t mean it’s easy. While it may seem contradictory, it’s in moments where you feel like you are the last priority that you should start putting yourself first.
But how can you when there’s laundry to be folded, bottles to be sanitized, spit up on your shirt and your hair hasn’t been washed in days? You most likely aren’t skipping over to the kitchen to whip up a 3-course meal. We’re here to tell you that’s okay and totally normal.
The goal when choosing foods is to speed up recovery and increase your energy. It’s essential to ensure you are consuming enough calories each day, particularly if you are breastfeeding. It is recommended that breastfeeding mothers aim for 300-500 calories above their pre-pregnancy weight.
By starting the day with a nutritious breakfast, you are setting yourself up for a successful day. A balanced meal that includes protein, fiber, and healthy fats can help regulate blood sugar levels, improve energy levels, and promote feelings of fullness.
The first rule of the club is easy, don’t skip breakfast.
Here are our top tips and tricks to prioritize your first (and most important) meal of the day:
- Breakfast within an hour of waking: Eating a balanced and well-timed breakfast (before your morning coffee) is crucial for setting your hormones on the right track for a day of optimal balance and production.
- Breakfast before working out: Cortisol rises while we sleep, when we eat the increase in blood sugar regulates our cortisol back to its baseline however when we fast and exercise our cortisol levels remain high creating stress on our immune system and inflammation.
- Breakfast before coffee: Coffee contains caffeine, which is a stimulant that can affect hormone levels in the body. Consuming coffee before breakfast can cause an increase in the release of cortisol, a hormone that is produced by the adrenal glands in response to stress. Cortisol levels are naturally highest in the morning and gradually decrease throughout the day. Drinking coffee before breakfast can disrupt this natural pattern and lead to elevated cortisol levels throughout the day.
- Power up with protein: Protein keeps you feeling full longer, helps to maintain blood sugar balance and support muscle function. Make it a goal to try to eat 30g but something is always better than nothing.
- Make it ahead of time or make it freezer friendly: The best gift you could give a new mom (or yourself if need be) is pre-made freezer-friendly meals or a fridge stocked with made-ahead breakfasts. By doing some additional preparation at night or at the start of the week, you can minimize the amount of time wasted in the morning while still providing your body with a nutritious meal.
- Sneak in collagen: Collagen is an easy way to sneak nutrients into your breakfast. Collagen can be stirred into coffee, oatmeal, added to your smoothie and so much more. Collagen is a protein that is found throughout the body, including in the skin, bones, muscles, tendons, and ligaments. It provides structural support and helps to maintain the integrity and elasticity of tissues.
- One-handed meals: Sitting down at the table with a fork and knife for your morning breakfast isn’t always realistic, especially for new moms. Focusing on meals that can be easily eaten, on the go and with one hand is the key.
Easy and Healthy Breakfast Ideas for New Moms
Pre-made smoothie cubes
Smoothies are the ultimate one-handed meal. They can be a snack or a full meal replacement if made correctly. Blend up your smoothie with protein, fibre, fruit and veg and freeze in ice cube trays for easy drinking in the morning. Just pop out a few cubes at night, refrigerate in a glass and stir in some water in the morning!
Breakfast bento box
Think of an adult Lunchable but breakfast-style. Create a combination you love ex. hard boiled eggs, fruit, vegetables, and rice cakes with nut butter.
Individual oatmeal packs
Individual oatmeal packages are the original easy breakfast. The brand Better Oats offers pouches that can also be used as measuring cups. Oats + water + microwave = a quick warm breakfast. Top with nuts, fruit, a drizzle of maple syrup, nut butter and stir in some collagen for a hearty breakfast option.
Chia seed pudding- Get ready to feel full, happy and energized. Packed with antioxidants, fiber, and protein, chia seed pudding is a nutritional powerhouse that is also rich in vitamins and minerals.
Greek yogurt parfaits – Plain Greek yogurt is the best-kept protein secret. ¾ of a cup can contain up to 19g of protein. Pair it with a drizzle of honey, fruit & nuts and you have got yourself a satiating breakfast.
Egg bites – Calling all Starbucks lovers. You can make the cult classic egg white bites at home, for a fraction of the cost and it will be breakfast for the week. These can be meal prepped in the fridge or frozen!
Protein balls – Create a simple protein ball by combining pantry staples with protein powder for a great freezable, make ahead snack or breakfast that requires zero cooking. See below for recipe.
Cottage cheese – Pair cottage cheese with cherry tomatoes and a drizzle of balsamic for a savoury option or fruit and honey for something sweeter. There is approximately 25g of protein in a cup of cottage cheese!
Fruit and nuts- Fruits are a good source of vitamins, minerals, and fiber, while nuts contain healthy fats, protein, and fiber. Combining the two can help balance blood sugar levels, provide sustained energy, and keep you feeling full and satisfied for longer periods of time. For example, you could pair a small apple with a handful of almonds or mix blueberries with walnuts. Pro tip: Cut your fruit up at the beginning of the week and pre-portion nuts into snack bags.
Recipe Links:
Protein ball recipe
Chia seed pudding recipe
Egg bites recipe
Shop Mama Recovery Postnatal Multivitamin
Need to give your nutrition a boost? For the days when you are nap-trapped under a sleeping baby, Mama Recovery's Postnatal Multivitamin is here to fill in the gaps. It provides 24 critical nutrients to support recovery, energy, brain fog, milk supply and hormonal balance.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.
