From a Mom of 4 Who Breastfed for 8 Years (and Learned the Hard Way)
If you had told me during my first breastfeeding journey that milk supply wasn’t just about nursing more or drinking water, I probably would have cried out of pure relief.
I’m a mom of four boys, and I’ve breastfed for a combined eight years. I’ve lived through oversupply, undersupply, cluster feeding, pumping at midnight, trying all the things—and wondering why my body wasn’t cooperating despite my best efforts.
What I learned over the years is this:
👉 Milk supply lives and dies by nutrition.
And most moms are wildly under-nourished—especially when trying to lose baby weight.
This grocery list isn’t theoretical. It’s built from real motherhood, real struggle, and real results.
My Breastfeeding Story (and Why Milk Supply Felt So Hard)
With my first baby, I did what most new moms do—I Googled everything.
“Best lactation cookies.”
“Foods to increase milk supply fast.”
“Why am I starving all the time?”
I baked cookies. I drank teas. I added supplements. I tried to eat “healthy” so I could lose weight… and my milk supply tanked every single time.
Here’s what no one told me early on:
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Breastfeeding burns 500+ calories per day
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Your body needs protein, minerals, and electrolytes to make milk
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Blood sugar crashes = sugar cravings + low supply
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You can’t “diet” your way through breastfeeding
By baby number three, I finally connected the dots. When I fueled my body properly, my milk supply improved, my energy stabilized, and the intense sugar cravings disappeared.
By baby number four, I had it dialed in—and that’s when Milk Dust was born.
The BEST Grocery List for Increasing Milk Supply
This is the exact framework I used to support milk production without obsessing, overcooking, or living in the kitchen.
🥛 Milk Dust Lactation Supplement (Non-Negotiable)
Milk Dust was created because I couldn’t keep up with separate supplements, protein powders, and “perfect” meals.
It’s an all-in-one lactation protein powder with:
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Galactagogues
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Electrolytes
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High-quality protein
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Blood sugar support
Instead of buying five different products, this fills the gaps when real life gets messy.
➡️ Use code INSTAMAMA for 20% off
🌾 Oats (Old-Fashioned or Steel-Cut)
Oats support prolactin, the hormone responsible for milk production, and provide slow-burning carbs that prevent blood sugar crashes.
This was one of the first foods I noticed made a difference—especially when paired with protein.
🍠 Sweet Potatoes
Complex carbs + potassium = milk volume support.
Sweet potatoes helped me:
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Feel fuller longer
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Reduce cravings
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Support milk supply without sugar spikes
🫐 Blueberries
Packed with antioxidants, blueberries support postpartum recovery and inflammation reduction—both crucial when your body is producing milk around the clock.
🍎 Apples
Apples contain natural phytoestrogens and fiber, which can support lactation and digestion.
They’re also an easy, grab-and-go option when you’re holding a baby with one hand.
🥬 Dark Leafy Greens (Spinach or Kale)
Iron and calcium are often depleted during breastfeeding.
Leafy greens support:
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Milk production
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Energy levels
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Mineral replenishment
I added these to smoothies constantly.
🧆 Chickpeas
Chickpeas are protein-rich and have been traditionally used to support lactation.
They’re also budget-friendly and versatile—perfect for busy moms.
🎃 Pumpkin Seeds
Zinc and magnesium play a huge role in hormone balance and milk production.
I learned that when my minerals were low, my supply always suffered.
🌰 Almonds or Almond Butter
Healthy fats matter. Period.
Your body needs calories and fats to make milk—and almonds provide both without wrecking blood sugar.
🥛 Unsweetened Almond Milk
Hydration is important, but hydration without minerals doesn’t work.
Almond milk became my smoothie base for hydration + nourishment in one.
Bonus: Milk Dust Bars (Coming Back Spring 2026!)
I’ll say it:
Lactation cookies are overrated.
Most are:
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High sugar
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Low protein
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Not filling
Milk Dust Bars were created to be better.
✔️ High protein
✔️ Low sugar
✔️ Full galactagogue blend
✔️ Actually filling
✔️ Taste like cake
They’re perfect for moms who don’t have time to bake but still need results.
Why I Created Milk Dust
Milk Dust exists because I struggled.
I struggled with:
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Low milk supply
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Extreme hunger
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Sugar cravings
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Trying to lose weight without hurting my supply
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Feeling like my body was failing me
After breastfeeding four babies, I realized there was a massive gap between what moms are told to do and what actually works in real life.
Milk Dust was created to:
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Simplify milk-boosting nutrition
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Support energy and blood sugar
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Help moms feel nourished—not depleted
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Remove guilt, perfection, and overwhelm
It’s not about doing everything right.
It’s about giving your body what it needs consistently.
Final Thoughts From a Mom Who’s Been There
You don’t need to be perfect.
You don’t need to cook elaborate meals.
You don’t need to survive on cookies and coffee.
You need protein, minerals, and nourishment—and this grocery list is the simplest place to start.
💛 Use code INSTAMAMA for 20% off Milk Dust
💛 45-day money-back guarantee
💛 Created by a mom, for moms
Because nourishing yourself shouldn’t feel hard—especially when you’re already doing one of the hardest jobs there is.
