Here are 17 recipes — including vegan and paleo options — you can buoy eat for breakfast, lunch, dinner, or dessert.

As you may know, feeding for two goes on the far side the pregnancy stagecoach. Where IT gets tricky is when a breastfeeding mother has an babe with a food allergic reaction surgery intolerance. Proteins from what you eat can come along in breastmilk within 3 to 6 hours after your meal, which substance your baby may be consuming allergens.

"A common strategy for breastfeeding mothers with gassy babies is to cut prohibited dairy farm in their own dieting for few months, and try re-introducing information technology again when the sister is older to see if the same symptoms return or not," says Genus Melissa Olson, a registered dietitian-nutritionist, certified lactation counselor, and Director of Nutrition at Community Healthcare Network.

Consuming top allergens ilk soy and dairy during lactation can actually be protective against hereafter allergies in your child. But if you need a dairy farm- and soy-free diet expected to your baby's symptoms or diagnosis, cheque these 17 recipes — including vegan and paleo options — below.

Healthy meals to energize your day

Egg white muffins

These egg white muffins by The Ultimate Paleo Guide are the ideal food-to-go. These nutritious, easy-to-high temperature muffins can be prepared 12 at a clock and stored in the fridge for anytime of the day. Egg whites are a great source of lean protein. The vegetables provide fiber and micronutrients for both you and your baby to stay healthy.

Chia seed pudding

Chia seed pud by Buckeye State She Glows is a wellness nut favorite! It's high in protein and salubrious fats. Information technology may also be lower in sugar than your go-to cereal or oatmeal. IT's also easily customizable based on your best-loved flavors and toppings. This recipe will provide healthy fats for your dieting and breastmilk production.

Cinnamon toast breakfast quinoa

This breakfast quinoa "cereal" by Cookie and Kate is made with pecans and quinoa for a tall protein breakfast alternative. Prefer for Amygdalus communis, flax, coconut, surgery hemp Milk instead of the cows' Milk River and yogurt advisable as an nonmandatory top-hole in the recipe. Or leave it out altogether.

Breakfast salad

Breakfast lawn bowling are an easy way to include protein and nutrients from vegetables into a breakfast meal. In this formula by FRS and Fit, the egg and sausage can be preconditioned too soon and as cured as the vegetables. You can sustain the fitted out ingredients in the fridge for breakfast or a snack that's well-to-do to throw together quickly.

Avocado salute

We've all seen and heard about aguacate crisp and it's still a classic. Avocado is a expectant source of healthy fats. When paired with a germ of protein like an egg and a nutritious Lycopersicon esculentum, this can be a sun-loving and balanced meal for your breastmilk. Learn how to make classic avocado toast in that recipe by California Avocado. Make a point the bread you choose has a lyrate element listing and contains no soy or dairy ingredients.

Read more: Nutritional needs during maternity »

High noon meals that won't establish you food coma

Quinoa and boodle protein world power salad

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The quinoa, clams, and chickpea beans in this recipe by Foodie Crush can be stored for a a couple of years. This formula is jam-packed with protein and micronutrients.

Bacon lime sugariness potato salad

This recipe by Paleo Hacks is packed wide of alimentation and flavor. IT contains vitamin A and fiber-abundant sweet potatoes and garlic and super onions for flavor and antioxidants. It pulls the flavors together with the bacon, coconut oil, and lime succus.

Rainbow power greens salad with black eyed peas

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This salad by Cotter Crunch contains some very nutritious merely underrated roughage: purple swipe and collard greens. This salad is fully of protein-packed black-eyed peas, vitamins and minerals, and some anti-inflammatory properties from orchard apple tree cider vinegar.

Gallus gallus, avocado, and walnut salad

This recipe aside Paleo Hacks is compact with protein from chicken breast, walnuts, and eggs. It provides healthy fats from Persea Americana and linseed oil colour. If you're a carnivore, this recipe will sooth your savory tooth.

What are the symptoms of a groundnut allergy? »

Melon and prosciutto summer salad

This recipe is another one by Paleo Hacks. It's refreshing for summer and jam-packed with antioxidants and protein. The ingredients are easy to homework and keister atomic number 4 purchased pre-carved to throw jointly easily.

Evening meals that are easy to make up

Zucchini noodles with chromatic pesto and shrimp

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Zucchini noodles are easy to make erstwhile you have a vegetable spiraler (essay this one past Roger Williams-Sonoma). These green swirls are a great substitute for spaghetti: They'Ra lower in carbohydrates. This recipe by Eating Wellspring features dairy-free avocado pesto for healthy fats and protein from runt, making a healthy and balanced meal for you.

Paleo taco skillet and paleo taco lawn bowling

This paleo taco frying pan past Angelic C's is packed with protein, fiber, and micronutrients. You can surveil Sweet C's recipe surgery produce your own combination to get a delicious meal impartial the way you like-minded IT.

Vegan nachos

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Healthy nachos? Yes, please! This recipe by Minimalist Baker contains carbohydrates from tortilla chips, protein from beans, healthy fats from guacamole, and antioxidants from salsa, jalapeño, and onion. The "cheese" sauce is also made without cashews in case you can't feed nuts.

Anchor turkey and spinach full mushrooms

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This recipe by Defer for Deuce is great — for each one full mushroom-shaped cloud is a nutrition-packed meal on its own. These can be made ahead of time and stored in individual containers for the calendar week for easy grab-and-go dinners.

Vegetarian chili

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For multitude WHO need to save time, chili is a real easy recipe to make and stock for the week. This recipe by Biscuit and Kate is vegetarian with beans as a important source of protein. IT can be made with ground meat if you eat meat.

Sweet treats you'll love to percentage

Acheronian drinking chocolate avocado truffles

Obscure chocolate Persea Americana truffles Crataegus laevigata seem mismatched, but they're actually creamier than grocery-hive away chocolate truffles. Darkening hot chocolate contains less sugar than a Milk River burnt umber and avocado is wide of healthy fats. This recipe by Detoxinista doesn't call for any additional sweeteners like honey and doesn't pauperism to. Honey fire be included in the recipe if you motive a soft more than sweetness to your truffle, though.

Razzing nice cream

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Rock-loving desserts are easier to make than you suppose. This recipe from Whole Foods uses just tercet ingredients. They just need to be blended together after they're prepped for a yummy and acerose dessert that's also guilty conscience-free. Sub the cashews for coconut milk if you hindquarters't eat tree nuts.

Can you prevent food allergies from developing?

As uttermost atomic number 3 allergic reaction prevention goes, it's not recommended that pregnant and breastfeeding women change their diet or take supplements to preclude allergies in their infants.

Cheryl Harris, registered dietitian-nutritionist, certified lactation pleader, and owner of Harris Whole Wellness, says avoiding allergens for healthy babies who are allergy-free may case more trauma than good. "Mothers only need to keep off those foods if she or the breast feeding baby already possess an allergy to the food," she explains. Consuming potential allergens while pregnant and breastfeeding can actually be protective against emerging food allergies in your child.

Acquiring excessively focussed on avoiding an allergen can lead to nutrient imbalance. It's important that you and your baby have diets consisting of all the nutrients that your baby needs for healthy growth and immune and brain development. Lean proteins, beans, nuts, seeds, whole grains, fruits, and vegetables can provide all of a mother and baby's nutritional needs.

Keep reading: Pros and cons of breastfeeding for revolutionary moms »

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Sheena Pradhan has been published in The Huffington Post and is a regular subscriber to India.com and Brown Daughter Magazine. As a model, late semitrailer-pro triathlete, and former beauty queen, Sheena Pradhan now runs the insular practice Nutritious Balance, through which she offers alimentation coaching and a repast preparation delivery service. You can connect with her on Twitter @sheenapradhan .