By: Muffie Kruse, registered dietitian & wellness coach

My 3rd trimester checklist:

✓ Nursery completed – check

✓ Hospital bag packed – check

✓ Infant car seats installed – check

✓ Delivery & birth affirmations while in hospital – check

✓ Breastfeeding supplies ready to go – check

✓ Simple, nutritious meals for husband and me as new parents (after delivery) – help!


The last thing you’ll want to do after having a baby is thinking about what you will be making for dinner (or breakfast & snacks). My husband, Jeremy, and I are eagerly preparing for the arrival of our first baby this July! I am 7 months pregnant with our precious miracle boy (every baby is a miracle!). I had been planning for everything to be ready for when we welcome the baby to our home, and then I realized that I must also proactively care for my needs…in order to best provide for my new little bundle of joy, both emotionally and physically.

So whether you are a mom-to-be or are currently a new mom, I want to share some ideas on making mealtimes easy for you and your new family. And don’t forget our Nutrition Challenge in March – be sure to drink PLENTY of water!

As a new mom, your needs are very similar to when you were in the pregnancy stage: a nutrient-dense diet adequate in calories (especially if breast-feeding), protein, iron, calcium, folate, vitamin D, vitamin A, vitamin B12, and healthy fats.

To help in staying well-nourished, utilize slow cookers or instant pots, buy pre-cut veggies and fruit, remember that frozen veggies can be just as nutritious as fresh, and have fun with make-ahead meals like overnight oats, DIY salads in a jar, and freezer smoothie packets.

I’m sure you’ve heard of lactation cookies; here is my healthy version:


No-Bake Lactation Energy Bites

Makes about 2 dozen bites

1 cup natural peanut butter
½ cup pure honey
1 tsp vanilla extract
2 cups old fashion oats
½ cup ground flaxseed
½ cup semi-sweet mini chocolate chips
3 tbs Brewer’s yeast

  • Mix the peanut butter, honey, and vanilla in a small bowl.
  • Mix the dry ingredients in another bowl.
  • Add the peanut butter mixture to the dry ingredients.
  • Roll into bite-size balls.
  • Store in the fridge or freeze for a snack later!

Click here for more inspirational meal and snack ideas!

Lastly, I encourage you not to fret over trying to make “perfect” well-balanced meals every time; you and baby (& hubby) will be just fine! You don’t always have to have a hot meal on the table; you can throw together a quick, no-cook satisfying meal (or snack). And finally, ASK FOR HELP! Have grandparents or other family and friends cook or bring you meals, and take advantage of online grocery shopping or meal delivery services.

“As a mother comforts her child, so will I comfort you; and you will be comforted over Jerusalem.” – Isaiah 66:13 (NIV)

New mama – you are covered!