Got it—you want a third-trimester, breastfeeding-success checklist… but with serious foodie-bestie energy and recipes that actually make doing the “important things” feel doable (and tasty).
Third trimester hits like: “I can’t breathe, I can’t sleep, and why does my snack need a snack?” If you want breastfeeding to feel less like a chaotic pop quiz after birth, you can do a few smart things now—before you’re running on two hours of sleep and vibes.
So I’m giving you 5 important things to do in your third trimester to ensure breastfeeding success… and yes, each one comes with a recipe, because food fixes moods and problems. (And if anyone says otherwise, they probably hate seasoning.)
FYI: none of this replaces medical advice. If you have diabetes, thyroid stuff, PCOS, or a history of low supply, talk to a lactation consultant (IBCLC) sooner rather than later. Your future self will want to hug you for that. 🙂
1. Build a “Breastfeeding Snack Station” (Because Hunger Shows Up Loud)
You don’t “get hungry” while breastfeeding. You get feral. Set up snacks and hydration now so you don’t end up crying over an empty pantry at 2 a.m. Who wants to assemble a balanced meal one-handed while a baby practices Olympic-level wiggles?
No-Bake Oat-Date Lactation Bites (AKA Midnight Peace Treats)
Short hook / why it’s awesome: These taste like dessert, take 10 minutes, and quietly pack oats + healthy fats—aka the stuff you’ll crave when you’re nursing nonstop.
Ingredients
- 1 1/2 cups rolled oats
- 3/4 cup soft Medjool dates, pitted
- 1/3 cup peanut butter (or almond butter)
- 2 tbsp ground flaxseed
- 1 tbsp chia seeds
- 1/2 tsp cinnamon
- 1 tsp vanilla
- Pinch of salt
- Optional: 2 tbsp dark chocolate chips (because joy matters)
Step-by-Step Instructions
- Pulse dates in a food processor until they turn into sticky bits
- Add oats, peanut butter, flax, chia, cinnamon, vanilla, and salt
- Pulse until the mixture clumps when you pinch it
- Roll into 12–16 balls
- Chill 20 minutes (or eat one immediately like a rebel)
Why You’ll Love It
I once tried making these “lower calorie” by cutting the nut butter. Reader, I made oat gravel. Keep the fat in—your body needs it, and your taste buds deserve it.
2. Get Comfortable With Hand Expression + Pump Basics (Before You Need It)
If breastfeeding goes perfectly, amazing. If it doesn’t, you’ll want options—fast. Learn basic hand expression now (it’s a skill), watch a few tutorials, and set up your pump parts like you’re prepping for a cooking show.
Also: measure flange size if you plan to pump. Wrong size feels like a tiny plastic betrayal.
“Freezer Prep” Coconut Lentil Soup (One-Hand Friendly Comfort)
Short hook / why it’s awesome: This soup reheats like a dream, tastes cozy, and gives you protein + iron—two things you really want postpartum.
Ingredients
- 1 tbsp olive oil
- 1 small onion, diced
- 3 garlic cloves, minced
- 1 tbsp grated ginger
- 1 tbsp curry powder
- 1 cup red lentils, rinsed
- 1 can (400 ml) coconut milk
- 4 cups broth (veg or chicken)
- 2 cups chopped carrots or sweet potato
- 2 cups spinach
- Salt + lemon juice to finish
Step-by-Step Instructions
- Heat olive oil in a pot, then sauté onion 5 minutes
- Add garlic, ginger, curry powder, cook 30 seconds
- Stir in lentils, coconut milk, broth, and carrots
- Simmer 18–22 minutes until lentils go soft
- Stir in spinach until it wilts
- Add salt and a squeeze of lemon (don’t skip this—flavor magic)
Why You’ll Love It
IMO, coconut milk makes everything taste like you tried harder than you did. Freeze this in single portions, because your future self will not want to thaw a giant soup brick while holding a baby.
3. Plan for the First 72 Hours (Cluster Feeding Is Real, Not a Myth)
The early days often involve cluster feeding—baby eats, naps, eats again, and somehow you lose track of time and your own name. Prepare now: line up easy meals, quick hydration, and a support plan (partner, mom, friend, doula—whoever will show up and actually help, not just hold the baby while you do dishes).
And yes, you can also talk to an IBCLC before delivery. That’s not “extra.” That’s smart.
Sheet-Pan Salmon + Sweet Potatoes (The “I Need Real Food” Dinner)
Short hook / why it’s awesome: One pan, minimal effort, and it hits protein + omega-3s + cozy carbs. Postpartum hunger will respect you for this.
Ingredients
- 2 salmon fillets
- 2 medium sweet potatoes, cubed
- 1 tbsp olive oil
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- Salt + pepper
- 2 cups broccoli florets (or green beans)
- Optional sauce: Greek yogurt + lemon + dill
Step-by-Step Instructions
- Heat oven to 220∘C / 425∘F
- Toss sweet potatoes with olive oil, paprika, garlic powder, salt, pepper
- Roast 15 minutes
- Add broccoli to the pan, toss lightly
- Nestle salmon on the tray, season with salt and pepper
- Roast 10–12 minutes until salmon flakes
- Serve with yogurt-lemon-dill sauce if you want restaurant vibes at home
Why You’ll Love It
Some people overcook salmon until it turns into dry pink sadness. Don’t do that. Pull it when it flakes and still looks juicy—your taste buds will throw a thank-you parade.
4. Protect Your Nipples Early (No, Really)
Breastfeeding shouldn’t feel like medieval torture, but early latching issues can make nipples sore fast. Stock a few basics now: nipple balm, nursing pads, and maybe silver cups or hydrogel pads if your skin tends to get cranky.
Also: learn what a deep latch looks like. Pain usually signals a latch issue, not a “toughen up” moment. You deserve comfort.
Sesame-Ginger Chicken (or Tofu) Rice Bowls (Fast, Filling, Not Fussy)
Short hook / why it’s awesome: You can batch-cook the protein and sauce, then assemble bowls while you half-watch your comfort show.
Ingredients
- 1 lb (≈450 g) chicken thighs (or extra-firm tofu)
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tbsp honey (or maple)
- 1 tbsp rice vinegar
- 2 tsp grated ginger
- 2 garlic cloves, minced
- Cooked rice (white, brown, or jasmine)
- Toppings: cucumber, shredded carrots, scallions, sesame seeds
Step-by-Step Instructions
- Whisk soy sauce, sesame oil, honey, vinegar, ginger, garlic
- Slice chicken (or cube tofu), toss in sauce
- Cook in a skillet 8–10 minutes until done (tofu: cook until golden)
- Spoon over rice
- Add crunchy toppings and sesame seeds
Why You’ll Love It
I once got heavy-handed with sesame oil and turned the whole bowl into a scented candle. Keep it at 1 tbsp unless you want your dinner to taste like perfume. Just saying.
5. Nail Hydration + Easy Calories (Milk-Making Takes Fuel)
Hydration matters, but you don’t need to chug water like you’re training for a hydration marathon. Just keep it easy and consistent: water bottle at every nursing spot, salty snacks, soups, smoothies—done.
Calories matter too. If you feel extra hungry, that’s not “lack of willpower.” That’s your body doing serious work.
Creamy Banana-Almond “Oat Smoothie” (Hydrating + Filling)
Short hook / why it’s awesome: This tastes like a milkshake, sneaks in oats, and takes 3 minutes. Who doesn’t love a recipe that basically makes itself?
Ingredients
- 1 banana (fresh or frozen)
- 2 tbsp almond butter (or peanut butter)
- 1/3 cup rolled oats
- 1 1/2 cups milk of choice (dairy or soy works great)
- 1 tsp cocoa powder or cinnamon
- Pinch of salt
- Optional: 1 tsp honey, handful of ice
Step-by-Step Instructions
- Add everything to a blender
- Blend 30–45 seconds until creamy
- Taste and adjust (more milk to thin, more oats to thicken)
- Pour and sip like a hydrated queen
Why You’ll Love It
I like cocoa + salt because it tastes like dessert with standards. If you hate bananas (some people do, and I won’t judge… much), swap in frozen mango for a brighter vibe. :/
Quick Real-Talk Tips (Because Food Isn’t the Only Prep)
- Book a prenatal consult with an IBCLC if you can, especially if you had past feeding issues
- Learn 2–3 nursing positions (cradle, football hold, side-lying) so you can rotate and rest
- Put burp cloths, snacks, and water where you plan to nurse (multiple stations = sanity)
- Prep your “help script”: “Can you refill my water, warm food, and swap laundry?” People love clear jobs
You don’t need perfection to get breastfeeding success—you need support, a little prep, and food that shows up for you when you can’t show up for yourself. These five third-trimester moves set you up with confidence, comfort, and a fridge that practically hugs you back.
