Hi Satvindar - eating a well balanced diet is so important for your own energy and milk supply while nursing. You should aim for 3 balanced meals and snacks/day, with about 13 8oz glasses of water for hydration.
As for meals - aim for ones that have a combination of fruits or veggies, protein (meat, eggs, dairy, fish, beans, lentils), and whole grains/starch (brown rice, quinoa, whole wheat pasta, whole grain cereal/bread, oatmeal, etc.). Nothing has to be fancy as I'm sure you don't have time with a newborn! But having things like frozen veggies in the freezer, pre-cooked rice or quinoa (available at most grocery stores) and some pre-cooked grilled chicken strips, canned tuna/salmon, or cans of beans can easily make a balanced meal. For things to have on hand in your kitchen so you're never without nutritious food, I recommend any of the following: fresh produce, hard boiled eggs, nuts, dried fruit, trail mix, whole grain crackers with hummus or peanut butter, canned salmon/tuna, rotisserie chicken, cheese, Greek yogurt, pb+j sandwiches, and a big batch of cooked oats. Many of these things require no preparation, and even things like oatmeal, rice, and pb+j sandwiches can be cooked in advance and stored in your fridge for a few days. Easy meals include rice and beans with frozen peppers and onions; tortillas with melted cheese, spinach and pre-cooked chicken strips; pasta with frozen peas; veggie scrambled eggs with toast; canned tuna/salmon salad on whole wheat bread with a side of bagged salad. I hope these ideas help!
