Simple Meal Prep Ideas for You and Your Baby

Meal prep can feel overwhelming in general, and when your baby starts solids, there are even more meals to plan and think about! I know how you feel - you want to make sure your baby gets healthy, safe, and delicious foods while keeping your own meals practical and tasty too. The good news? With a little planning, you can prep foods that work for both you and your baby without spending hours in the kitchen. I do this regularly and this has changed the game for our whole family as he prioritize health, diet, and time.

Here are some simple, BLW-friendly meal prep ideas to help you stay on track:

PS - Need help determining if your baby is ready for solids? Read this post by the Infant Insights SLP. 

1. Crockpot Chicken: A Versatile Hero

A crockpot (or slow cooker) can be your best friend when it comes to easy meal prep, especially protein. Our go to is shredded pork or chicken. Here’s how to make a simple shredded chicken recipe:

Basic Crockpot Shredded Chicken Recipe:

• 2-3 boneless, skinless chicken breasts or thighs

• 1 cup of low-sodium chicken broth or water

• Optional: Garlic powder, onion powder, and herbs (skip the salt if baby will eat it too)

Instructions:

1. Place the chicken in the crockpot.

2. Add broth and season lightly (skip salt).

3. Cook on low for 6-8 hours or high for 3-4 hours until the chicken easily shreds with a fork.

How to Use It:

• For Baby: Serve shredded as finger food or mix with mashed avocado or potatoes for a softer texture. Be sure the meat is easily mashed to ensure proper texture that is safe for baby. See this blog post for more information.

• For You: Use it in salads, tacos, grain bowls, or sandwiches throughout the week.

2. Oat Bites: A Healthy Snack for Both of You

These soft, chewy oat bites are perfect for baby-led weaning and double as a great snack for moms.

Simple Oat Bite Recipe:

• 1 cup of old fashioned oats
• 1/4 cup of agave nectar, or honey if your baby is over 12 months old
• 1/2 cup of almond butter or preferred nut butter 
• 1 tbs of chia seeds
• 1/3 cup of finely shaved coconut flakes

Instructions:

1. Mix all ingredients together in a bowl.

2. Roll into small balls and place on a parchment-lined baking sheet.

3. Place in fridge for 2-3 hours and serve. Store in the fridge.

Tip: These bites store well in the fridge for up to 5 days or in the freezer for longer. Great for breakfast, snacks, or on-the-go.

3. Egg Muffins: Packed with Protein

Egg muffins are another fantastic option for both you and your baby.

Basic Egg Muffin Recipe:

• 6 large eggs

• ¼ cup milk (optional for fluffiness)

• Fine diced veggies (like spinach, tomatoes, bell peppers, or mushrooms)

• Shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).

2. Whisk eggs and milk together.

3. Grease a muffin tin and add diced veggies to each cup.

4. Pour the egg mixture over the veggies.

5. Sprinkle with cheese if desired.

6. Bake for 20-25 minutes until set.

How to Serve:

• For Baby: Serve whole, cut into strips or small chunks.

• For You: Enjoy warm or cold as a quick breakfast or snack. Tip: I love to serve with hot sauce!

4. Smoothies: Quick and Nutritious

Smoothies are a fantastic way to pack in fruits, veggies, and nutrients for both you and your baby.

Simple Smoothie Recipe:

• 1 frozen banana

• ½ cup frozen berries

• ¼ cup plain yogurt (unsweetened for baby)

• Splash of milk or water (adjust for consistency)

Instructions:

1. Blend all ingredients together until smooth.

2. Serve immediately.

Serving Tips:

• For Baby: Offer in a straw cup to work on straw drinking skills, or serve on a spoon.

• For You: Add protein powder or nut butter for a more filling option. TIP: Package individual smoothie portions in bags for ease of use when making!

Bonus Tips for Easy BLW Meal Prep:

• Prep Veggies in Advance: Steam or roast veggies like sweet potatoes, carrots, and broccoli to have ready for meals. SAFETY REMINDER: Always be sure foods pass the "squish test" when serving foods to your baby

• Batch Cook Grains: Cook quinoa, brown rice, or couscous to use throughout the week.

• Freeze Portions: Store prepped foods in freezer-safe containers for quick meals later.

By keeping things simple and focusing on versatile ingredients, you can make mealtime easier and more enjoyable for both you and your baby. These are things we love to prepare ahead of time in our house and I hope you enjoy them too! Happy prepping and cheers to health! For more information on solids, weaning, and more consider joining Bloom by Infant Insights.