Milk Dust


This is a lean, green machine of a smoothie that will really help you make progress on your weight loss goals, while never affecting your milk supply. You can boost your milk supply, while also shedding pounds with this smoothie as your breakfast.

This lactation smoothie is full of nutrients, not calories:

Many lactation smoothies out there are very high in calories, which if milk supply is your goal, then great. But many mamas are working really hard to lose the extra baby weight, and their goals can quickly be put aside for fear of losing their milk supply. Not with our Milk Dust lactation protein powder and this smoothie recipe. Because spinach is the bulk of your smoothie, you are basically eating very few calories, but completely nourishing your body.

By eating lots of nutrients, your body can safely use stored fat as energy:

If your body is deprived of essential nutrients, especially while breastfeeding, it will want to store as many nutrients as possible. If your body has plenty of essential vitamins and minerals for breastfeeding, it will happily let go of the stored energy and nutrients during pregnancy.

If you aren’t sure what the essential nutrients are, grab this free ebook!

Milk Dust uses a unique lactation-boosting herb blend to boost milk supply:

You can count on Milk Dust to protect your milk supply because if offer essential nutrients, adequate protein and amazing galactagogues! These include herbs like fenugreek, fennel seed, milk thistle, red raspberry leaf and Turmeric. These have all been proven both in scientific studies and anecdotally to increase milk supply in many mothers. With this extra boost, and the sugar-craving busting minerals like chromium, you can count on Milk Dust to help you lose the weight, not your milk. Milk Dust also tastes great, and you can read some of the reviews so far on what mamas are saying!

Weight Loss Super food Lactation Smoothie

This weight loss lactation smoothie is full of superfoods, boosts milk supply and helps with postpartum weight loss! Perfect for your breastfeeding diet.
Prep Time5 mins
Course: Breakfast
Keyword: breastfeeding protein shake, increase milk supply, lactatoin smoothie


  • Blender


  • 3-4 hand fulls fresh spinach (this is up to you!) the more spinach the better, but also the more spinach taste.
  • 1 scoop Milk Dust you can add a little extra to mask spinach if necessary
  • 2-4 whole strawberries (frozen of fresh)


  • Blend everything together and drink right away!


This is a high-volume, nutrient-dense smoothie that is low in calories. It will fill you up on all the essential vitamin and minerals you need, without any extra calories! skinny lactation smoothie

This lactation recipe will have you feeling super full! Being full on nutrients and protein, with as nice, sweet tastes is almost too good to be true! Keep in mind that is a big, spinach smoothie. The more spinach you put in, the more nutrients you get, but also the more spinach-taste you get. If you need to add more strawberries, milk or Milk Dust to help with that, feel free to do so!

Use code: LACTATION for 10% off your first order!

This is an amazing and simple lactation “nice” cream recipe you can literally eat every night, or for breakfast if you want too!

lactation recipe ice cream

What is lactation “nice” cream?

Nice cream is made from frozen bananas, which blend into a creamy consistency. You can also get a similar effect with frozen avocados. Both give a texture just like ice cream! When combined with a scoop of Milk Dust, you get added protein, added flavor and sweetness, and lots of milk-boosting ingredients all in one!

lactation ice cream recipe

Curb that nursing-sweet tooth with ice cream for breakfast!

Yes, you can absolutely eat this for breakfast if you like. Seriously, there isn’t anything “bad” or unhealthy, and it tastes so good! Or, grab some after those super late-night feeds, when you are cravings something sweet and satisfying. This will do the trick!

Lactation “Nice” Cream Recipe to Boost Milk Supply + Curb Sugar Cravings:

Lactation Nice Cream Recipe

Lactation "nice" cream made with only 3 ingredients to increase milk supply and curb those sugar cravings!
Prep Time5 mins
Course: Dessert
Cuisine: American
Keyword: lactation, lactation recipe, milk supply recipes
Servings: 5
Calories: 120kcal


  • Blender


  • 1 scoop Milk Dust
  • 3 ripe bananas sliced and frozen
  • 2-3 tbsp milk of choice


  • Add everything to a blender or food processor. Blend until creamy by adding small amounts of milk of choice to get the desired consistency for your nice cream. You can also blend fresh, then put in a pan lined with parchment paper to eat later! The key is to allow it to de-thaw for about 30 minutes in order to scoop some creamy nice scream into your bowl!
    The green color is from the super foods in Milk Dust. These include Chlorella, Spirulina and spinach. It makes a pretty, green color!
    Top with toppings of choice like berries, chocolate or nuts!
    lactation ice cream recipe


superfood lactation ice cream

Make sure to order your Milk Dust quickly, as we sell out very fast, and tag us on Instagram @milkdustprotein if you make this recipe!

The keto diet is gaining in popularity for weight loss because it is very effective for burning fat, and if done properly, burning stored fat. But, can breastfeeding mamas use the keto diet to lose the baby weight? There is still little research on breastfeeding and the keto diet specifically, but we can look at what research and experts say.

First, what is the keto diet?

You may have heard the keto diet is amazing for weight loss, and be thinking about it as an option to lose the baby weight, but not fully understand what it is. The keto diet is a very low carb, and high fat diet that forces your body to use fat as fuel, rather than carbohydrates. It is said that your body will then use dietary fat and stored fat for energy, which results in losing fat.

What do experts say about ketosis and breastfeeding?

Not many experts have made statements concerning the keto diet and breastfeeding. It is stated that while breastfeeding, you are sending glucose, or carbs, to your baby, thus burning more carbohydrates than a normal person. The standard keto diet isn’t the best solution because you need more carbohydrates for both mama and baby to function. Experts suggest that 30 grams of carbohydrates or glucose is sent to baby, and the keto suggests eating less than this for an average female.

Eating too few carbs can be dangerous for breastfeeding:

Eating too few carbohydrates can put a breastfeeding mother into ketoacidosis, which has actually happened to a mother in Sweden, who was eating low carb before breastfeeding, meaning her body was adapted.

Experts suggest eating at least 50 grams of carbohydrates per day for breastfeeding mothers.

How to make low-carb eating safe for breastfeeding:

It is actually fairly simple to make low-carb eating safe for breastfeeding by adding in extra fruits, veggies, and complex carbs to compensate for the additional glucose being used as fuel for both mama and baby. At the end of this post, we have an awesome keto lactation smoothie that uses raspberries and avocado to help with the additional glucose needs, but still keep the carb-count low.

Our favorite low-carb carbohydrates for breastfeeding:

Eating carbohydrates does not mean eating processed foods like chips, bread and crackers. There are carbohydrates that are low-carb because they are high in nutrients and fiber, yet low in sugar. Here are our top picks:

  • Sweet potatoes
  • Apples
  • Berries
  • Quinoa
  • Beans
  • Nuts
  • Basmati Rice
  • Sprouted Grain Bread

These low-carb carbohydrates are really important to supplying breastfeeding mamas with both the nutrients and glucose they need to fuel themselves and babies, without getting too much glucose that will be stored as fat.

Is Milk Dust low carb?

low carb protein powder breastfeeding

The answer is yes! Milk Dust offers only 2 grams of sugar per serving, and it has 2 grams of fiber, leaving the total carbohydrate count at 5 grams per serving. Milk Dust is specifically formulated to be low in sugar, but offer an amazing sweet taste (just read our reviews!). This helps curb sugar cravings, balance blood sugar and offer the amino acids new mommies need. As you work through your keto diet, and make adjustments necessary for breastfeeding, try this amazing keto lactation shake!

Keto Lactation Shake For Breastfeeding Mamas

This Keto lactation shake is amazing for breastfeeding mamas needing a sweet, lactation boost, but wanting to stay low in carbs.
Course: Breakfast
Cuisine: American
Keyword: breastfeeding protein shake, lactation recipe, lactatoin smoothie
Calories: 370kcal


  • Blender


  • 1/2 Avocado fresh
  • 1/4 cup frozen raspberries
  • 3 tbsp cream
  • 1 scoop Milk Dust
  • 1/2 cup water or keto-friendly milk for blending use as needed for desired thickness


  • Blend all ingredients together in a blender and enjoy! Your water/milk for blending can be added a few splashes at a time for desired consistency, depending on if you like a thicker or thinner smoothie!


This recipe is specifically made for breastfeeding mamas on the keto diet. The keto diet can have wonderful weight loss and milk supply affects for some, and because Milk Dust is low in sugar, it works great for the keto diet as well! 

Eating low carb while breastfeeding isn’t necessarily dangerous, but does require re-evaluating what low carb means.

If you’ve had success with the keto diet in the past, try adjusting your carb intake to higher than you were before, then tweak it as you monitor your health and milk supply.

Protein powder is very beneficial during pregnancy because it offers many nutritional benefits for both mama and baby, as well as a healthy way to manage weight gain and appetite. In short, protein powder, specifically our Milk Dust offers numerous benefits including:

Benefits of Protein Powder During Pregnancy:

  • Protein which is a very important macro nutrient during pregnancy
  • Folate for developing baby
  • Chromium for blood sugar control
  • Spirulina and Chlorella for iron and antioxidants
  • Omega-3s from chia seeds, flax seeds and pumpkin seeds
  • Vitamin B 12 for energy and baby’s development
  • Red Raspberry Leaf for uterus health and strength
  • Turmeric for blood sugar control and antioxidants
  • Chromium for fluid balance and blood sugar control
  • Magnesium for fluid balance and swelling
the best protein powder for pregnancy

Are protein shakes safe during pregnancy?

We think so! Protein powder is safe during pregnancy if you are using a high-quality protein powder full of tested and organic ingredients. This is really important when choosing a protein powder for pregnancy. A safe protein powder must include the following:

  • tested ingredients for heavy metals
  • Non-GMO
  • Free of artificial sweeteners
  • No fillers or chemicals
  • Produced in the US
  • organic fruits and veggies
  • chelated minerals
  • active versions of B vitamins
  • folate, rather than folic acid
are protein powders safe during pregnancy

If you have allergies to soy, gluten, dairy, corn or other foods, make sure the protein powder is free of allergens as well. Our protein powder offers a formula that is free of allergens like soy, gluten, dairy and corn, non-GMO, made is a US, FDA approved facility and tested ingredients. In order for a protein powder to be considered safe, these qualities are really important.

What protein powder is best during pregnancy?

We believe our Milk Dust is a wonderful protein powder during pregnancy because it is clean, full of organic fruits and veggies, energizing and delicious. It offers Folate, rather than folic acid, which is the synthetic form of folate. We also have many super foods that pregnant mamas can benefit from like spirulina, chlorella, turmeric, cinnamon bark and more. Our lactation blend can offer additional benefits during pregnancy, as well as encourage lactation at birth!

Our lactation blend can prepare your body for breastfeeding once baby arrives!

Lactation herbs like fenugreek, fennel seed, milk thistle and brewer’s yeast support hormone health and breast health in non-lactating women, which includes prengnancy. By starting during pregnancy, you are preparing your body to product breast milk after birth!

How much protein do you need during pregnancy?

Pregnancy puts extra protein demands on your body. According to experts, most pregnant women need anywhere between 70-100 grams per day. That is obviously a wide range, but that is based upon your height and weight. The amount of protein you need increases with your height and lean muscle mass. Milk Dust helps you achieve your protein needs without having to eat six eggs a day. Many pregnant mamas have aversions to foods, but Milk Dust offers a sweet and delicious way to consume extra protein with very little sugar.

What’s the best protein shake to make while pregnant?

Here is one of our favorite recipes for a prenatal protein shake that tastes delicious, is super nourishing and really yummy!

The Best Protein Shake For Pregnancy

This protein shake is the BEST for pregnancy with added nutrients from protein powder and delicious berries for taste.
Course: Breakfast
Cuisine: American
Keyword: protein shake for pregnancy
Servings: 1
Calories: 275kcal


  • Blender


  • 1 scoop Milk Dust
  • 1/4 cup Frozen raspberries
  • 5-7 whole fresh strawberries
  • 1.5 cups unsweetened vanilla almond milk


  • Blend all ingredients together


the best protein shake for pregnancy

Protein powder offers many benefits during pregnancy.

We encourage you to give our protein powder a try, and continue using it for milk supply and weight loss once baby arrives!

Protein powder can help promote healing, nourishment and lactation after delivery. High-quality protein powders are full of nutrients, herbs, vitamins, antioxidants and minerals that help new mommies increase:

  • increase milk supply
  • nourish their body for healing
  • get adequate amounts of protein
  • consume more healing antioxidants
  • eat a healthier diet
  • reduce sugar and carbohydrate cravings

Is protein powder safe to consume after delivery?

Protein powder is definitely safe to drink after delivery, and is a much better choice than many of the meals/foods the hospital cafeteria offers. Protein powder offers an easy way to absorb many nutrients, vitamins and minerals at once, which your body needs for replenishment after pregnancy.

Benefits of Protein Powder After Delivery:

benefits of protein powder after delivery
  • Helps with tissue growth and healing
  • Helps with brain development in baby
  • Helps with muscle retention postpartum
  • Builds skin, hair, nails and other cells
  • Controls appetite
  • Faster weight loss after pregnancy

Eating 65-75 grams of protein can help you stay full, heal faster postpartum and lose some of the extra weight from pregnancy. Our protein powder offers the essential amino acids required for the building blocks of postpartum healing, recovery and health. Without enough protein, your body has a difficult time repairing tissues, providing protein to baby through breast milk, and staying full from meals.

What happens when you don’t eat enough protein after delivery?

Not eating enough protein after delivery can cause some undernourishment in both baby and mama. Baby needs protein for brain development and nourishment through breast milk, and postpartum moms need protein to repair and heal after birth. Protein plays a vital role in healing skin and wounds both for c-section and vaginal births. Here are some side effects that are noticeable without enough protein after birth:

  • low energy
  • increased hunger
  • lower mood
  • difficulty sleeping
  • slower healing postpartum
  • lower milk supply

By eating enough protein after delivery, you are giving your body an essential macro nutrient to thrive postpartum.

5 Critical Nutritional Needs For Breastfeeding Mamas and Their Babies

What is the best protein shake to drink postpartum?

The wonderful thing about protein powder, is there are so many delicious recipes you can make for after delivery smoothies! We have a great recipe book, that goes over some awesome protein shakes you can make with our protein powder, Milk Dust, and here is our favorite after-delivery protein smoothie:

Postpartum Protein Shake For After-Delivery:

Postpartum Protein Shake For After-Delivery

This amazing protein shake should be enjoyed right after delivery for amazing nutrient benefits.
Prep Time3 mins
Keyword: after-delivery protein shake, postpartum protein shake
Servings: 1
Calories: 275kcal


  • Blender


  • 1 scoop Milk Dust
  • 1 cup fresh blueberries
  • 1/4 cup frozen blueberries
  • 1.5 cups cashew milk (or milk of choice)
  • 1 tbsp dairy-free yogurt or yogurt of choice (optional topping)


  • Blend all ingredients together at once

How Much Protein Do You Need While Breastfeeding?

As we mentioned earlier, around 65-75 grams of protein is a great benchmark for breastfeeding mamas to set. Protein needs are very different depending on your weight, height, activity level, lean muscle mass and metabolism. Because of these factors, the general idea is to eat between 65-75 grams of protein while breastfeeding.

Top Galactagogue Foods To Increase Milk Supply

What does 65-75 grams a day look like? Here’s a sample meal plan to meat your protein requirements while breastfeeding!

Breakfast: Peanut Butter Protein Smoothie for Postpartum Recovery 23 grams:

  • 1 scoop Milk Dust
  • 1 Tbsp peanut butter
  • 1.5 cups almond milk
  • 1 frozen banana

Lunch: Spinach Salad With 2 Hard-boiled Eggs, Goat Cheese, 1/2 Apple 16 grams:

  • 4 cups of spinach
  • 2 hard-boiled eggs
  • 3 Tbsp crumbled goat cheese
  • 1/2 apple chopped
  • Drizzle favorite dressing

Snack: Clean Deli Turkey 2 servings With Two String Cheeses approx 15 grams

Dinner: Rotisserie Chicken 1 serving with Cauliflower Mash or Rice approx 20 grams

  • Cauliflower Mash: Boil cauliflower until soft. Slowly mash with small amounts of preferred milk and season with garlic salt. Quick and easy!
  • Grab a rotisserie chicken at your local grocery store because you are a mommy of a new baby, and that is the way to go!

Dessert: Try mixing some greek yogurt with 1/4 scoop of Milk Dust, or blend 1/2 avocado with 1/2 scoop of Milk Dust to make a yummy dessert protein pudding!

Protein powder offers so many amazing benefits after delivery, and our protein shakes are quick, easy and delicious to whip up for fast nutrition. Make sure to grab your first order with code: LACTATION to get 10% off!

Maternal nutrition requirements increase and change throughout pregnancy and lactation, and there are key nutritional requirements mothers need to have a healthy pregnancy and lactation experience. To encourage education around the topic of micro and macro nutrients during pregnancy and lactation, we’ve got a lot of nutritional advice for new mommies to go over in this post. To make is simpler for easier reading, we are also creating an Ebook for all new mommies to keep and refer too.

pdf key nutritional needs for pregnancy and lactation

Supporting maternal nutritional requirements both during pregnancy and lactation is our number one goal, so we thought we’d answer an important question:

nutritional needs during pregnancy

What is nutrition for pregnancy and lactation?

Nutrition for pregnancy and lactation simply means the necessary micro and macro nutrients for mothers to support a growing baby and lactation. There are increased nutritional needs during both pregnancy and lactation, that if not addressed, can cause issues with baby’s development and low milk supply. Nutrition during pregnancy and lactation consists of:

  • Essential macro nutrients including carbohydrates, proteins and fats
  • Essential micro nutrients including vitamins, minerals, phytonutrients, antioxidants and more
  • Essential hydration from water and electrolytes
  • A healthy diet that meets the nutritional needs including these macro and micro nutrients

What are the key nutritional requirements for pregnancy?

key nutritional needs during pregnancy and lactation

During pregnancy, there are key nutritional requirements that are increased, which is why prenatal vitamins and healthy diet are so important. Here are the key nutritional requirements every pregnant mother needs to be aware of:

  • Folate 600–800 micrograms
  • Calcium: 1200 milligrams
  • Iron: 27 milligrams ‘
  • Protein 75-100 grams
  • Vitamins B6 1.9 mg/day 
  • Vitamin B12 2.6 μg/day
  • Vitamin D
  • 300 calories in the 2nd and 3rd trimester

These are the key nutritional requirements during pregnancy, but not the only nutritional requirements pregnant mothers should be aware of.

A prenatal vitamin will help cover all your basis when it comes to getting adequate amounts of all the key nutrients, but diet is really important for consuming fresh, real nutrients.

What to eat during pregnancy to meet the nutritional needs:

Edamame, Lentils + Asparagus for Folate:

Folate is essential for baby’s development, especially in the first trimester. Folate is not to be confused with folic acid, which is the synthetic form. Milk Dust is an awesome supplement for pregnant mamas because it offers L-methylfolate, rather than synthetic folic acid. This is the live version that is easier to absorb, and better for many women with the 5-MTHF gene mutation. Adding some lentil soup, cooked edamame and roasted aparagus to your pregnancy diet can help ensure you are consuming real food sources of folate to supplement your prenatal vitamin.

Chia Seeds, Yogurt + Salmon for Calcium:

Calcium plays an important role for baby’s development, especially during the last trimester as it is transferred directly to growing baby. Rather than focusing on a supplement to do all the work, try adding chia seed puddings to your daily routine, salmon once a week for dinner and left overs and yogurt parfaits for breakfast or dessert. Milk Dust also has chia seeds, pumpkin seeds and flax seeds as a part of our protein blend, to help fill your diet with the super-food benefits of these seeds.

Spinach, Shellfish + Legumes for Iron:

Iron levels are significantly increased during pregnancy, and many new mothers can be diagnosed with anemia because of low iron intake. Adding spinach to your Milk Dust smoothies is an easy and quick way to consume more spinach every day, as well as adding more beans like lentils, chickpeas and peas to your salads can help if you aren’t a big meat eater. Of course red meat is a great source as well, and adding some steak and beans to your salad is an awesome way to eat a very nutritious meal.

More Beans and Chicken for Vitamin B6 and B12:

Beans are nutritional powerhouses, and easy to add to many dishes. Beans with cauliflower rice and roasted chicken is a great meal option for a healthy, satisfying dinner full of B vitamins both you and baby need. Scrambled eggs with beans, peppers and salsa is also a great way to start your day if you want to consume more B vitamins, and Milk Dust of course has added vitamin B12.

Egg Yolks for Vitamin D:

Scramble up all the eggs, not just the whites to get the additional benefits of vitamin D. Of course the sunshine is another awesome way, and sometimes the best way to get your vitamin D intake, but isn’t always realistic. If you struggle with having the time to scramble up and cook eggs in the morning, try baking omelet/egg cups and storing them to quickly grab for snacks and breakfast. Hard-boiled eggs are also great on top of salads or for quick and easy snacks.

There you have some healthy foods to eat while pregnant, which will encourage meeting the important nutritional needs and support supplementation with a prenatal vitamin. But what happens after baby comes? How do nutritional needs change?

Nutritional needs during lactation, different from pregnancy:

nutritional needs during lactation

Once baby arrives, and breastfeeding begins, postpartum nutritional needs change and adapt from pregnancy. Many of the key nutritional requirements during pregnancy are still important for postpartum. There are also additional nutritional needs breastfeeding mothers need to meet.

Key nutritional requirements for lactation and postpartum:

  • Increased caloric demands around 500 calories
  • Vitamin C 115 mg/day
  • Chromium 44 μg/day (AI) 
  • Magnesium 360 mg/day 
  • Zinc 13 mg/day

Increased caloric intake around 500 calories for lactation:

One of the main nutritional requirements during lactation is the increased need for calories. Many of these extra calories can come from stored nutrition, or body fat. This is the purpose of stored fat and nutrients during pregnancy, so many mothers don’t need to compensate for the caloric demands to produce a healthy milk supply. But, if a healthy diet while breastfeeding doesn’t offer essential nutrients, the body can not function properly during this process. If nutritional needs are not met, then the body may want to slow down milk production and hold on to stored fat. This is why we created Milk Dust as a product to support the nutritional needs by offering very nutrient-dense calories, with important nutrients to support healthy lactation. Increasing caloric intake isn’t always necessary, but caloric needs are increased during lactation.

Increased Vitamin C requirements:

Vitamin C is a water-soluble vitamin, meaning it passes through breast milk to baby. Baby’s intake of vitamin C is dependent upon the mother’s intake, so ensuring a healthy diet full of colorful fruits and veggies can dramatically increase the amount of vitamin C available for baby.

Chromium Needs Increased:

Chromium is essential for blood glucose control both during pregnancy and postpartum. Breastfeeding mothers need this essential mineral for proper functioning as new mommies transition from pregnancy to lactation.

After delivery, glucose tolerance generally reverts to normal, but women are at a heightened risk of developing type 2 diabetes (124). In fact, a recent systematic review and meta-analysis found that the risk of developing type 2 diabetes in women diagnosed with gestational diabetes is more than 7-fold higher than women not diagnosed with gestational diabetes


Adding broccoli and turkey to your diet postpartum can help increase your chromium intake, as well as making smoothies with Milk Dust because of the added chromium in our formula.

Increased Magnesium Needs:

Magnesium is an important mineral found in meats, grains, vegetables and beans. Often times new mothers aren’t getting enough magnesium. Magnesium is particlularly important during lactation because it plays a significant role in hydration, muscle relaxation, energy production and crucially, the deactivation of adrenaline.

Adrenaline is a stress hormone, which can interfere with the production and let down of milk. Because of that, keeping stress levels low is really important for breastfeeding.


Increased Zinc Needs for healthy lactation:

During lactation, mothers can actually absorb more zinc to help fill the increased needs for mother and baby. Zinc also plays a role in helping mothers heal after birth.

The requirements for zinc during lactation are greater than those during pregnancy, especially during the early weeks postpartum. Therefore, lactation poses a significant threat to maternal zinc homeostasis, particularly in populations with chronically low dietary zinc intakes


Pumpkin seeds are great sources of zinc, in addition to meat, beans, seeds and nuts. Adding these to your daily diet is really important to increasing your zinc intake during lactation, as well as using our lactation protein powder made with pumpkin seeds, chia seeds and flax seeds to help with zinc needs!

Remember, your nutrition during pregnancy and lactation should not be left overs. You deserve high-quality, nutrient dense foods to support the miracle of pregnancy and lactation.

Top Foods To Meet Nutritional Needs For Pregnancy And Lactation:

nutritional requirements for lactation

As you can see from the post, there are some repeated food suggestions to help you get enough nutrients, both macro and micro in your diet to meet the nutritional demands. Here is the list of those top foods we mentioned:

  • Legumes: lentils, chickpeas, black beans, edamame
  • Salmon
  • Meat
  • Eggs
  • Yogurt
  • Chia Seeds
  • Pumpkin Seeds
  • Nuts
  • Chicken + Turkey
  • Spinach

How Milk Dust supports nutritional needs during lactation:

Milk Dust is an awesome solution for new mommies to nourish their bodies postpartum. It is full of protein, micro nutrients, minerals and tastes great! It blends really well with fruits and veggies, and we have a free lactation recipe book that helps guide you on what to blend it with. Milk Dust is easy, simple and no clean up, making it a perfect solution for new mommies to get the nutrition they need during lactation.

New mother’s need to understand their key nutritional needs during pregnancy and lactation for optimal health and functioning.

Try reading: Should You Be Taking Supplements While Breastfeeding?

These spinach lactation muffins are super milk-boosting, nutrient dense, and you can’t taste the spinach at all! They are made with healthy ingredients, including our Milk Dust Protein Powder, which provides all the milk-boosting herbs you need, in addition to some much needed nutrients for breastfeeding mamas.

lactation muffins spinach

These spinach lactation muffins are going to help you feel full, provide extra protein and keep your sugar intake low. Even better, they are gluten-free, dairy-free and sugar-free.

Jump to Recipe

Milk Dust is a sweet protein powder, so by adding it to your baked goods, you can reduce the amount of sweetener you need. We suggest Milk Dust be blended as a smoothie, and highly recommend our lactation smoothie recipe book, but sometimes a smoothie isn’t realistic on busy days not at home. These lactation muffins are easy to pack, keep in the fridge and are kid-approved!

healthy spinach lactation muffins

Skinny Spinach Lactation Muffins Recipe:

lactation muffins spinach
Print Recipe
5 from 1 vote

Skinny Spinach Lactation Muffins

These lactation muffins are full of spinach, nutrients and taste amazing while boosting milk supply!
Prep Time15 mins
Cook Time13 mins
Course: Breakfast
Keyword: increase milk supply, lactation, lactation muffin, lactation recipe, milk supply recipes
Servings: 10 Muffins


  • Blender


  • 1/3 cup Coconut Flour
  • 1 1/2 Scoops Milk Dust
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Salt

Wet Ingredients

  • 4 Eggs
  • 1/2 tsp Vanilla Extract
  • 1 Ripe Banana
  • 3 cups Spinach


  • Mix dry ingredients in a bowl and set aside. Blend all the wet ingredients in a blender and pour into dry mix. Mix well. Batter is thick, and spoon into greased muffin pan or liners about 3/4 way full.
    Bake at 375 for 13-15 minutes.
    lactation milk boosting muffins

Enjoy these delicious, spinach lactation muffins as a quick breakfast, morning snack, or on-the-go snack as you navigate through life as a new mommy. Make sure to grab our free, 10-Day Sugar Detox + Weight Loss plan with more recipes to help you lose weight and keep up your milk supply!

Losing belly-fat while breastfeeding doesn’t have to be impossible with the right fitness and diet steps. Belly fat is the area most new mommies want to lose weight, but sometimes it can feel like it will never go away. Here are some easy, yet very effective tips to lose the belly fat while breastfeeding:

Effective Steps for Losing Belly Fat While Breastfeeding:

  • Be Patient: This is a step because if you aren’t patient with yourself as you make healthy lifestyle changes, you will want to give up.
  • Focus on nutrient-dense foods
  • Add in more walking
  • Don’t jump into lots of crunches or ab work!
  • Focus on small snacks and meals
  • Try intermittent fasting
  • Use milk supply boosters

Thinking about all these steps can be totally overwhelming, but let us take you through each one, so you can make your plan to lose the weight, as well as keep your milk supply. We will go over some tips and tricks to keep your milk supply while losing weight, then take you through each step to lose the belly weight. We also have an awesome 10-day sugar detox + weight loss plan, FREE you can use to get started!

How to keep your milk supply while losing weight:

Keeping your milk supply while losing weight is a challenging, but possible! You can start by using galactagogues and supply-boosters to encourage a healthy lactation. We have a lot of information on the specific supplements that work, and of course our protein powder has a unique blend that will help breast milk production. Here are some quick tips that help encourage your body to produce lots of milk as you transition your diet for weight loss:

Increase feedings:

Increasing feedings is going to increase production. By upping the demand, you can increase your supply before you really start making an impact with diet. This will boost your supply to help mitigate and decreases that might happen when your diet, calories and nutrients change.

Add more pumping sessions:

Pumping more is basically the same as feeding more, but adding more feedings doesn’t always work with working and schedules. Sometimes baby’s don’t always want to eat more, so you can use the pump instead.

Wear baby more often:

Wearing baby can add more skin-to-skin contact. This is going to increase the pheromones that help product the oxytocin for lactation. By wearing baby more, or even co-sleeping, you can help increase these chemicals.

Use milk-supply boosters:

Using supply boosters like our protein powder, as well as some teas or supplements can help keep hormone levels stable and milk production going strong. Fenugreek is one supplement in particular that we use in our formula, and many moms have had success with to increase milk supply.

Now that you know how to keep your milk supply flowing strong as you start working on losing weight, let’s get into how to lose the belly fat while you’re still breastfeeding:

Be Patient + Make Small Changes In Your Breastfeeding Diet:

Changing your diet and habits is actually very difficult. People are habitual creatures by nature, so once we develop habits that make us feel good, like tasty food, it is really difficult to change these habits. Especially when the food switches are not as yummy. But, by switching to healthy food that tastes great (like our powder!), and is nourishing, you can get yourself to make changes! Start with small changes. Substitute breakfast for one of our lactation smoothies made with milk dust! Just substituting one meal is a small step with a big impact.

lactation smoothie for weight loss

Focus on Nutrient-Dense Foods For Breastfeeding:

What are nutrient-dense foods? These are foods that have a lot of nutrients per calorie. Think of fruits and vegetables. They are low in calories, yet high in nutrients. Some amazing nutrient dense foods, which we also have in our powder include:

  • Chia Seeds, Flax Seeds, Pumpkin Seeds
  • Spinach + Kale
  • Apples
  • Berries
  • Sweet Potatoes
  • Oatmeal
  • Avocados
lose belly fat while breastfeeding

Start Walking More Often for 45 Minutes At A Time:

Walking is an amazing, free and easy way to help your body burn fat. If you raise your heart rate a bit, but not as much as running, you keep your body in a fat-burning zone. Luckily, walking with a newborn isn’t too difficult, especially if you wear them and go for a walk. Most babies love to be worn and carried, so this makes both mama and baby happy. Some babies do really well in a stroller, depending on their age. By adding 45 minutes of walking to your daily routine, you will add in some fat burning activity to help burn off that belly fat.

Don’t Start Doing A Bunch Of Crunches!

Ab exercises are not going to burn the belly fat. Eating healthy, walking and ultimately burning more calories than you are consuming is going to help get rid of the belly fat, and extra weight all over. You can do some ab-healing exercises to help your muscles repair after baby. By focusing on closing the gap between your ab muscles, this will help your abs return to normal after pregnancy.

Try Intermittent Fasting While Breastfeeding:

Intermittent fasting can be awesome for burning fat because it helps your body use fat as fuel. By fasting for 14-16 hours, your body has to use stored fat once the glucose is used. By combining this with a nutrient-dense diet, you can lose weight, but still nourish your body for breastfeeding. Intermittent fasting can also help with appetite control and cravings, which are so common while breastfeeding.

Use Milk Supply Boosters:

Milk supply boosters, like our powder, take a lot of stress out of the weight loss process while breastfeeding. By offering your body a helper, you can get back to working out, eating healthy, and losing the belly fat without compromising your milk supply. Most women have a lot of success with out powder because it also offers important B vitamins for energy, lactation herbs, necessary protein and superfoods like Chlorella and Spirulina. Purely supply boosters usually comprise of herbs like fenugreek or milk thistle, which we have as well, but Milk Dust offers a full, nutritional philosophy. We believe in supporting mothers with nutrients and herbs, to allow a mother’s body to thrive and function the best it can.

To lose the belly fat while breastfeeding, make sure to start by following our simple steps.

Cravings are a often a difficult part of breastfeeding because of new hormones, postnatal depletion, lack of sleep and stress. Breastfeeding cravings for sugar, ice cream, carbs, candy, chocolate, brownies and anything else are extremely common, but also can be dealt with in a healthy way that won’t affect your milk supply.

Grab Your 10-Day Sugar Detox + Weight Loss Plan + a 10% off coupon for your order!

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Why does breastfeeding cause cravings?

There are a number of factors that can cause cravings while breastfeeding. Let’s look at a few of the most common ones, and how a safe and effective detox can help nursing mamas conquer these cravings.

Postnatal depletion:

Postnatal depletion is where new mothers are depleted of nutrients when baby arrives. This is because baby needs more nourishment in the last few weeks of pregnancy, taking more from mama. After birth, new mommies aren’t educated on the proper nutrition for healing and breastfeeding, but rather to eat enough calories. Calories are important, but even more important are the nutrients mothers need. Nutrient deficiencies often show themselves in cravings for foods that our brain confuses for sugar or brownies, rather than vitamin B 12.


Exhaustion is more difficult to combat because a new baby means no sleep. Lack of sleep increases cravings for carbs and fatty foods. It’s been proven that lack of sleep also increases appetite. Milk Dust helps to combat this by providing energy-boosting nutrients like vitamin B12 and superfoods like Chlorella and Spirulina.

Fluctuating hormones:

After birth, there is a decrease in estrogen, increase in prolactin and other hormonal changes that can affect mood and cravings. Eating a healthy diet, full of nutrient dense foods with a supplement like Milk Dust can help combat some of these hormonal swings and changes. Red raspberry leaf in particular is shown to help balance hormones in women, and it can reduce some of the symptoms to hormonal changes.

These are the three main factors that come into play when facing food cravings while breastfeeding. New mommies are particularly prone to giving into these cravings because life is stressful with a new baby.

How to combat cravings while breastfeeding:

Once understanding where the sugar and food cravings are coming from, there are ways to help navigate through them in a healthy way that nourishes both mama and baby. One of the best ways to combat breastfeeding cravings is to resist them with a healthy diet.

Eating a healthy breastfeeding diet:

Your breastfeeding diet is very important to managing cravings while breastfeeding. By resisting cravings for a short time, like the 10-days we have in our program, and using a supplement to help you replenish nutrient stores, conquering cravings is possible. Just like many other things, there is an amount of will power necessary to make changes and resist the yummy foods. Some important foods for a breastfeeding diet include:

  • All fruits and veggies (lots)
  • Lean protein like ground turkey, tuna, clean deli meat, chicken and eggs
  • Healthy carbs like oatmeal, sweet potatoes and quinoa
  • Some nuts and beans
  • Lactation herbs + supplements like Milk Dust

By focusing on these foods, you can support your body through lactation, lose weight and overcome the cravings.

Use a breastfeeding protein powder supplement:

Using a supplement like Milk Dust supports protein needs while breastfeeding, offers a quick and nutritious meal, and also provides additional nutritional support. Having a helper like this makes the process of overcoming sugar cravings easier, and can often help eliminate them all together. Milk Dust protein shakes are also yummy, so many mamas look forward to drinking their smoothie each morning, or making a dessert smoothie after dinner.

Drink lots of water:

Remember, breast milk is a liquid, which means that drinking more water can help with lactation. Headaches are usually a result of thirst, or dehydration, which also causes mixed signals often confused with hunger. We suggest drinking one glass of water before and after every meal to encourage satiation, hydration and to support milk production.

Start our 10-day Sugar Detox + Diet Plan:

sugar detox breastfeeding diet plan for new mommies

Our 10-day sugar detox and diet plan is simple to follow, with general guidelines on what to eat and what not to eat. We guide you on foods that are going to help nourish your body, and your growing baby. We offer some amazing recipe ideas for smoothies, salads and dinners, which will give you some direction on what to cook to stay full. The 10-day program is a volume-based plan, where we encourage that you eat as many fruits and veggies as possible. Fruits and veggies provide the most nutritional bang for your calorie buck. By giving your body plenty of nutrients, your milk supply can flourish as you use stored fat for energy. The process is simple, but does require changing habits, being a bit uncomfortable for the first couple days, but the results are amazing!

Grab Your 10-Day Sugar Detox + Weight Loss Plan + a 10% off coupon for your order!

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Supplements can increase milk supply, support nutritional health, improve mood and balance hormones in a breastfeeding mama. Many mamas are concerned about the safety of supplements while breastfeeding, and unsure of whether they should take them or not.

Supplements during breastfeeding can be used for a wide variety of reasons:

  • They can increase milk supply
  • Replenish nutrients and vitamins
  • Improve mood and cognitive function
  • Help provide baby with essential nutrients
  • Improve healing after birth
  • Increase energy levels without caffeine

What makes a supplement breastfeeding-friendly?

Not all supplements are safe for breastfeeding. Supplements with chemicals, artificial sweeteners, GMOS, fillers and synthetic vitamins should be avoided. This is because these harmful ingredients can pass through the breast milk to baby, and aren’t good for mama either.

Safe supplements for breastfeeding include natural herbs, non-synthetic and active vitamins like the L-Methylfolate (folate) and
Methylcobalamin  (vitamin B12) used in Milk Dust. Using organic fruits and veggies, natural herbs and natural sweeteners are essential for a breastfeeding supplement. If you aren’t sure if a supplement is safe, make sure to just ask your doctor quick. Bring the nutrition facts/ label to your doctor at your next visit, or put in a call to the nurse to have them ask the doctor that day. This is the safest way to ensure a supplement is right for you and your baby, based on your medical history.

Reasons you may want to take supplements while breastfeeding:

Low Milk Supply:

If you are suffering a low milk supply (and are positive it is truly a low supply), supplements can be life savers. Herbs like fenugreek and specific milk-boosting blends are an example of good supplements for breastfeeding mamas. These herbs are natural, free of chemicals, and have been used for medicinal purposes for centuries. Herbs can improve lactation overall, and offer great support for mamas struggling to product enough milk.

Mood Improvement:

breastfeeding supplements for postpartum depression

Supplements can help support vitamin deficiencies that can cause low moods and a lack of energy. Many mamas are low in nutrients after birth because of baby’s need during the last month of pregnancy, loss of blood during birth, fatigue and exhaustion, stress and more. Grabbing a supplement to replenish your body promotes overall better function. Specifically, Folate deficiencies have been connected with depression, as well as Vitamin B12 and zinc (which we have in Milk Dust yay!). A nourished body is a happy body, and a happy body helps promote a happy mind! Specifically Iron, Vitamin B12, protein, healthy carbohydrates and Adrenal support are wonderful for improving moods postpartum.

5 Critical Nutritional Needs For Breastfeeding Mamas and Their Babies

Improved Energy Levels:

Nutritional supplements can help balance blood sugar and diminish some of those cravings by giving the body the nutrients it needs. If your blood sugar is spiking and dropping, there will be moments in the day where you feel completely exhausted, have headaches, and just want to go to sleep. By giving your body super foods, like the Chlorella and Spirulina we have in Milk Dust, you are giving your body a nutrient boost, rather than a caffeine boost to help combat the fatigue.

Hormonal Balance:

When our nutrition is out of wack, our hormones get out of wack. Hormonal function is essential to breastfeeding success because of the role they play in triggering lactation. Your body needs your estrogen levels to drop for lactation to occur. If there are nutrient deficiencies, your hormones may not work properly. Additional herbs like Red Raspberry Leaf have been shown to help support hormonal function in women.

Better Healing After Birth:

Nutrients enable your cells to function, and your body to repair itself from the trauma of birthing a baby. Whether you have a C-section or vaginal delivery, your body is going to need to do some repair work. Vitamin C, protein, Iron, B vitamins, Omega-3 fatty acids…these are all very helpful for healing and repair post pregnancy.

Supplements during breastfeeding can do a lot of good, but they should never replace a healthy, whole foods diet:

Breastfeeding supplements should not replace a whole, natural foods diet. Nothing should be used instead of actually eating fruits, veggies, lean protein, healthy carbohydrates and healthy fats. Your body needs to chew, digest and absorb most of the nutrients from real food. This is why we suggest combining Milk Dust with fresh or frozen fruits and vegetables. You get the best of both worlds in one delicious smoothie.

Milk Dust is an amazing, nutritious supplement that can replace one meal if blended with whole foods.

As a busy, new mommy, eating all the fruits and veggies is hard. Fighting sugar cravings is hard. Prepping healthy meals with toddlers is almost impossible. During these short years of craziness, Milk Dust is here to help you nourish your body and support your lifestyle. We add the extra boost to encourage you, support your breastfeeding journey, and help you thrive with your new baby.

Milk Dust is a safe breastfeeding supplement that acts as a best friend and support system for nourishing both you and baby!