Finding the right dinner for any lactating mother requires the consideration of special nutritional needs that are required by both the mother and the developing baby.

 Finding the right dinner for any lactating mother requires the consideration of special nutritional needs that are required by both the mother and the developing baby.

Breakfast is one food which should never be missed as it accompanies energy in the form of nutrients needed in the body by breastfeeding mothers. A balanced dinner will therefore guarantee you the vitamins, minerals, and proteins that you and the unborn baby require. Here are some nutritious and delicious dinner ideas designed specifically for breastfeeding mothers:Here are some nutritious and delicious dinner ideas designed specifically for breastfeeding mothers:

1. This dish is a cooked salmon baked with quinoa and prepared asparagus.

Fish, especially salmon has a lot of Omega-3 fatty acids that are good for the development of your baby’s brain. Served with quinoa and asparagus, a protein and fibre-rich dinner that will contain all the vitamins you need.

Ingredients:

• 
  
• 1 salmon fillet
• 1 cup quinoa
• 1 bunch asparagus, trimmed
• 2 tbsp olive oil
• 1 lemon, sliced
• salt and pepper to your desired preference

Instructions:

• Half an hour before preparing the fish, preheat oven, to 400°F (200°C).
• Put the salmon fillet on a baking sheet, and pour over it 1 tbsp olive oil, put salt and pepper on it. Place slices of lemon on top.
• Bake for 15-20minutes should do or until the salmon is no longer portrayed to be pinkish in the middle.
• At the same time, prepare quinoa adhering to package guidelines for preparation of the grain.
• Pour the rest of the olive oil, salt, and pepper and mix the asparagus. Bake in a preheated over for 10-12 minutes, until soft.
• On the side of the salmon serve quinoa and asparagus.

2. According to the dietary guidelines, I prepared brown rice with a source of animal protein: Chicken Stir-Fry.

This chicken stir-fry is easy to prepare and very enjoyable and ensures one gets their recommended daily nutrients. The one here is packed with vegetables and lean protein, thus it is ideal to take it in the evening if you are a breastfeeding mom.

Ingredients:

• 140g – 160g, (60 calories). 1 chicken breast, sliced into strips
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil

On the plate, put one cup of cooked brown rice.
Seasoning to taste with salt and pepper

Instructions:

• In a large skillet, heat the sesame oil under medium/high heat until it starts to shimmer.
• Finally add the chicken strips and stir fry until chicken is browned and Cooked. Transfer into a plate and let it stay there…
• Finally, in the same skillet that you used to fry the chicken, put the garlic and fry for one more minute.
• Finally, always put the broccoli which has been cooked already and set aside the bell pepper and carrot to be cooked together with the broccoli. Stir-fry for approximately 5-7 min, or as the designated vegetables soften.
• Add the chicken into the skillet and mix with the sauce incorporating the soy sauce. Stir for an additional 2-3 min.
• Spoon the stir fry on cooked brown rice.

3. Lentil and Vegetable Stew
Beans are especially effective source of energy coupled with protein and iron necessary in the body. The lentil and vegetable stew provided below is the one-pot dish that is filling, warming, and can easily become the dinner tonight.

Ingredients:

• 1 cup lentils, rinsed
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 2 cloves garlic, minced
• 1 can (14. 5 oz) diced tomatoes (Drained)
• 4 cups vegetable broth
• 2 tbsp olive oil
• 1 tsp thyme
• 1 tsp rosemary

Season to your desired taste with salt and pepper.
Instructions:

• Using a large saucepan, flavor the olive oil by heating it on the mid-heat setting of the stove.
• Sauté one minute, add the onion, garlic, carrots and celery and cook until soften.
• See then to add the diced tomatoes, vegetable broth, lentils, thyme and rosemary into the pot.
• Finally, the lentils should be boiling, and then you let the stew simmer for about a half an hour or until the lentils are soft.
• Add the salt and pepper to season and eat the rice when hot.

4. Stuffed Bell Peppers
A common delight and one of the easiest meals that can be made with bell peppers is the stuffed bell peppers and it is fun and nutritious. They are made using lean ground turkey, rice and vegetables – hence, the pita pocket sandwiches are a total meal.

Ingredients:

• 4 green bells, tops sliced, and seeds and membranes spooned out
• 1/2 lb ground turkey
• Staying with the carbohydrate group, 1 cup cooked brown rice.
• 1 onion, chopped
• 1 zucchini, diced
• 1 can (14. 5 oz) diced tomatoes
• 1 tsp oregano
• 2 tbsp olive oil

Salt and pepper to desired taste

Instructions:

• First rise reported, so prepare it by preheating the oven to 375°F (190°C).
• Add olive oil to a large skillet, and place the skillet over medium heat. Then add the onion and sauté until it is semi-translucent.
• Therefore, incorporating the ground turkey and cook until is done or browned.
• Add the diced tomatoes the zucchini the cooked brown rice and the dried oregano. Sprinkle some salt and pepper on them.
• Put the mixture of turkey and rice into the bell peppers.
• Reassemble the stuffed peppers and put the dish into the over and cover with aluminum foil.
• Bake for 30-35 minutes, until the skin has wrinkled and peppers have softened.
• Serve hot.

5. Shrimp and Vegetable Skewers
Shrimps are low in calories especially in fats but are endowed with proteins, omega-3 fatty acids. Such vegetables are perfect when offered together with these skewers and can even add to the appearance of the food items.

Ingredients:

• Shrimp- 1 pound, shelled and deveined
• 1 red bell pepper, cut into chunks
• 1/2 green bell pepper, chopped
• 1 zucchini, sliced
• 1 whole red onion, wedged
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp paprika
• Salt and pepper to required taste

Instructions:

• Prepare the grill ensuring that the heat it produces is at medium-high level.
• Place the shrimp and vegetables in a bowl and mix them in with olive oil, lemon juice, paprika, salt and pepper.
• This sreader the idea that all of the shrimp and vegetables needs to be threaded onto skewers.
• Pan the skewers for 2-3 min each side or until the shrimp turns pink and the vegetables are soft.
• Best served sizzling and on the side is quinoa or brown rice.

All these dinner ideas are to help deliver the necessary nutrients for both the mother and the baby when she is breastfeeding. They are very simple to prepare and mouth watering in taste, and they contain all the nutritious values that are necessary for a healthy life. It is recommended that you incorporate a number of them and always have a different type of dinner to consume.