The Best Meals To Increase Milk Supply (Plus A Shake That Helps With Weight Loss & Sugar Cravings!)
If you’re breastfeeding and struggling with low milk supply—or just want to keep your supply strong—you’re not alone. One of the most common concerns for new moms is whether baby is getting enough. The good news? The right meals and snacks can naturally boost your milk supply, support your energy levels, and even help with postpartum weight loss.
As a mom of four, I’ve been through every stage of breastfeeding, including the sleepless nights, endless feedings, and yes...those intense sugar cravings. That’s why I put together this guide to the best milk-boosting meals, along with my favorite lactation shake recipe that saved me from the snack drawer and helped me get back in shape without sacrificing my milk.
💧 Why What You Eat Matters for Milk Supply
Your body needs extra calories, hydration, and key nutrients to produce breast milk. Skipping meals or eating empty calories can leave you drained and affect your supply. Focus on meals that are:
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Rich in protein
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Packed with healthy fats
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Filled with galactagogues (milk-boosting foods like oats, flaxseed, and fennel)
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High in iron, B vitamins, and magnesium (for energy and hormone balance)
🥗 The Best Milk Supply Boosting Meals
Here are a few go-to meals that can help support your breastfeeding journey:
1. Oatmeal Bowl with Flax & Berries
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Rolled oats cooked with almond milk
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Add flaxseed, chia seeds, and a drizzle of almond butter
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Top with fresh blueberries and a sprinkle of brewer’s yeast
→ Why it works: Oats, flax, and brewer’s yeast are classic galactagogues. This combo is warm, filling, and energizing.
2. Lentil + Sweet Potato Bowl
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Roasted sweet potatoes
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Cooked lentils
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Sauteed spinach
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Tahini drizzle + sesame seeds
→ Why it works: Lentils are full of iron and protein, and sweet potatoes give you slow-burning energy with vitamin A for postpartum healing.
3. Salmon Avocado Quinoa Bowl
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Wild-caught salmon (or canned)
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Quinoa
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Avocado slices
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Olive oil + lemon dressing
→ Why it works: Omega-3s from salmon are great for your baby’s brain development and your mood. Quinoa keeps you full and supports hormone balance.
🥤 Milk Dust Lactation Shake Recipe
(Boost Milk, Crush Cravings, and Support Weight Loss)
This shake is a GAME-CHANGER for tired, hungry breastfeeding moms who want to nourish their bodies without overeating sugary snacks all day.
✨Ingredients:
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1 scoop Milk Dust Lactation Protein Powder (Vanilla or Fudge Brownie!)
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1/2 frozen banana
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1 tbsp peanut butter or almond butter
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1 tbsp ground flaxseed
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1 cup unsweetened almond milk
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Ice cubes
Optional: Add a handful of spinach or 1/4 avocado for extra fiber + nutrients.
🌀Blend until smooth and enjoy!
✅ Why This Shake Works:
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Milk Dust is packed with plant-based protein, brewer’s yeast, folate, iron, and superfoods—all essential for milk production.
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It’s specifically formulated to combat postpartum sugar cravings, which can make weight loss harder.
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One shake keeps you full, helps balance your blood sugar, and tastes like a dessert!
🥑 More Milk-Boosting, Craving-Crushing Foods
Here are extra ingredients to work into meals or snacks daily:
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Almonds – Great for protein, calcium, and healthy fats
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Chia seeds – Loaded with fiber to stabilize blood sugar
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Dates – Naturally sweet and rich in potassium and magnesium
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Carrots & Sweet Potatoes – Rich in beta-carotene (supports lactation)
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Pumpkin seeds – Full of zinc and iron for hormone balance
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Fennel – Naturally supports milk flow; add to soups or salads
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Dark leafy greens – Provide calcium, iron, and B vitamins
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Coconut oil – Boosts energy and healthy fat for hormone production
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Apples with nut butter – Satisfies sweet cravings with fiber + fat
💬 Final Thoughts
Postpartum is hard enough—feeding yourself shouldn’t be! These meals and my favorite shake can make all the difference in your energy, milk supply, and confidence. Whether you’re exclusively nursing, combo feeding, or pumping, fueling your body right is the best gift you can give yourself and your baby.
📌 Pin this post to save these meal ideas for later!
And don’t forget to grab your Milk Dust here to power up your supply and conquer those sugar cravings once and for all.
