Breastfeeding Diet


Heading back to work as a breastfeeding mama can be stressful because it often means lots more pumping, and less times to cook and prepare healthy meals. Long work days, more pumping time, and late nights with a new baby can really throw off all your healthy eating attempts as you dash out the door with a pump in one hand and your purse in the other.

Here at Milk Dust, our goal is to help mamas produce lots of milk, while also staying healthy through exceptional nutrition. We’ve put together a guide that will help working mamas meal plan while breastfeeding, so you can stay healthy while producing lots of that liquid gold. 

A Working Mamas Guide To Breastfeeding and Meal Planning:

Meal planning is actually more overwhelming to think about, than put together. Trying to find meals, come up with recipes, shop and put together healthy meals everyone will eat is enough to make a mama want to give up. Breaking it down meal by meal makes it a lot easier. Learning to meal prep simply take out the stress. From there, you can focus on pumping and breastfeeding.

Pumping and breastfeeding enough is another huge stress to mamas trying to get back into a work schedule, and still provide their baby with enough breast milk. This post goes over the meal planning aspect, and the best tips and tricks for breastfeeding and pumping will be in a post to follow soon!

Pick 3 easy, fast and healthy breakfast options:

Smoothies are a wonderful, super fast option for breakfast as a working mom. You can blend them one-handed, take in a cup, and drink on your way to work. Milk Dust is an amazing choice because it is full of nutrients, protein and lactation-boosting ingredients that are going to help you pump at work, as well as stay full and nourished. You can pack smoothie packs in the freezer ahead of time, or just throw ice and some almond milk in with the powder. Either way this is one of the fastest, healthiest breakfast options you can get used to. It is also so easy to throw in extra fruit that you have on hand to keep it from getting old.


Another wonderful healthy breakfast option is overnight oats. There are tons of healthy recipes out there. This strawberry pecan and cream lactation one is amazing, which you can grab and shovel into your mouth before you head out the door. Storing used spaghetti sauce jars, or other jars will make sure you always have jars ready to hold some oatmeal. Oatmeal is very beneficial to your milk supply, so it is a great option. Add a scoop of milk dust in for some vanilla flavor, and you will have TONS of milk-boosting properties in there, plus some protein.

Baking egg cups and storing in a container is another healthy and satisfying breakfast option that you can grab and eat. Mix up some eggs with your favorite veggies and a sprinkle of cheese on top, and you can bake them ahead of time to save for the week. This doesn’t take much prep at all, so you can do it easily on a week-night, or Sunday before the week.

By having three breakfast options ready, you won’t get bored of the same breakfast every day, but still have enough healthy options to get you through the week. If you do smoothies all week, it is even more satisfying to make a larger breakfast on the weekends. Let’s get into an easy way to do healthy lunches.

Left-over lunches:

If you have a lunch break, the easiest way to ensure you have a healthy lunch is to bring left-overs of your healthy dinner. Turning left-overs into a salad the next day is an awesome way to make your dinners even healthier. Make sure you have huge batches of fresh lettuce and/or kale washed and ready to go. Pack fresh salad veggies in one container, then your leftovers in another, so you can quickly mix at lunch with a little dressing if needed for one big salad. For example, if you made spaghetti for dinner, pack some spaghetti in one container and salad in the other. Mix together at lunch for an awesome spaghetti salad with a little ceasar dressing. Tacos last night? Try a taco salad at lunch the next day.

Salad is a high-volume food, which offers many nutrients and water content to help you feel very satisfied. Going big on high-volume foods allows you to sit and eat your lunch, without consuming too much food. The GREAT thing about salad is you can by it in big boxes pre-washed and ready to go, so you don’t even have to wash and chop. There are tons of sales out there to make it affordable, and Costco has great deals on organic washed and prepped salad greens. Get those, have them ready. Keep them in the fridge at work if you can. 

3:00 pm SNACK TIME:

Or, as a breastfeeding mama, lots of snack times. Sugar cravings can hit every couple of hours while breastfeeding because your body is looking for nutrients. That is why we created Milk Dust. It is full of the essential minerals postpartum and breastfeeding mamas need, which helps reduce those cravings. The 3:00 pm time is a great time to drink some Milk Dust shaken with water or blended if you have a kitchen at work. There are also energy-producing ingredients like wheat grass and vitamin B12 to give you a natural boost of energy. The protein is also satiating. Usually the 3:0pm – 5:00pm time frame is the hardest because it is a time where fatigue sets in. All caffeine from the morning has worn off, and lunch tends to cause some tiredness as well. Combat this with a carb-protein mix. When breastfeeding, carbs are important for your brain. Apples and cheese, almonds and grapes, turkey and cucumbers…combine a fruit or veggie with a protein to give your brain a boost of healthy glucose, while satiating with protein.

Here’s an awesome healthy snack list for you to keep on hand as a working, breastfeeding mama:

  • hummus and carrots
  • deli turkey (clean, organic) and provolone cheese
  • cucumbers for dipping in hummus or cucumber and turkey sandwhiches
  • apples and cheese
  • PB1 peanut butter. A lighter peanut butter to dip apples in
  • grapes and almonds
  • blueberries and cashews
  • frozen bananas for quick smoothies
  • popcorn with sea salt and Parmesan cheese
  • roasted sweet potato with sea salt and Parmesan cheese (so good!!)

Dinner Meal Prep Tips + Tricks:

Dinner is usually the most difficult to put together, and of course our biggest tip is the crock pot. Here’s how to make it easier:

Put everything in it the night before, then put the crock pot in the fridge. That way it is prepared for the morning rush. You can take it out, turn it on, and it will be ready for the evening. Having healthy food on hand for you, as the breastfeeding mama is the most important because of the needed nutrients while breastfeeding.

The next tip is to keep it basic. Especially if you have little kids and a baby. Kids aren’t picky, and keeping it basic will save sanity. Don’t try to go gourmet or fancy during the week. Save that for the weekends.

Fry lots of meat at once, store and freeze. Having ground turkey cooked with onions on-hand or in the freezer is ESSENTIAL! Ground turkey can be made into taco meat, taco soup, chili, spaghetti sauce, paired with veggies, thrown in salads and more. Making some frozen cheese burgers with ground turkey is also really helpful. These you can even grab and pack for work.

Cook chicken in the crock pot with broth. You can add anything into the crock pot with the chicken, and get it ready the night before. Have the ground turkey done and ready, and leave the chicken for day-of cooking in the crock pot.

Roast lots of veggies for the week. Having roasted veggies on hand is a life saver during the week, especially when breastfeeding and one-handed with a baby. This will enable easy, microwave friendly meals fast.

Meal prep and planning needs to be simple. No big, deluxe recipes, just basic and tasty to get you through the week and a short season with a new baby. Remind yourself that this season will pass, and soon you will have more free time and energy to craft yummy meals and try out new recipes.

Milk Dust was created by Pre/Post Natal Fitness Specialist, mommy of 3 and found of The Postpartum Cure. After years of helping mamas lose the baby weight while saving their milk supply, there was a need for a nutritional product to help mommies get in enough nutrients and protein, while also curbing those endless sugar cravings during breastfeeding. Make sure to sign up to know as soon as it is up for pre-sale and follow on Instagram for giveaways!

Eating healthy while breastfeeding doesn’t always come easy for new mamas. Throw in massive sugar cravings, and its a recipe for developing less-than healthy habits. Hormone fluctuations, lack of sleep, healing from birth and adjusting to life makes developing new healthy habits really hard. Especially if during pregnancy, healthy eating habits didn’t exist. Completely changing your diet is hard for single people with no children and 8 hours of sleep.

Breastfeeding also contributes to higher nutritional needs because you are supporting the growth and development of another human being. Calories are needed, but more importantly, nutrients are the driving factors to healthy lactation during weight loss. Because your body is wanting more nutrients, the signals often become criss-crossed because they intermix with unhealthy addictions to chemicals and fake foods, which confuses our brains and causes cravings.

See, our bodies are designed to basically eat fruits, veggies, animals, fish, nuts and other naturally occurring foods in our world. With the evolution of processing ingredients, creating “food” in laboratories and basically artificially flavoring all sorts of things, so it tastes AMAZING, we get accustomed to craving foods that not only taste good, but make use feel good too. Throw in how busy we are in society now, and the quick foods taste fabulous and arrive on our plates so easily!

As breastfeeding mamas, our bodies are trying to signal for more nutrients, but the signals get confused and twisted into cravings.

This makes dieting while breastfeeding very hard. We eat plenty of calories, but our bodies keep crying out for more, making it seem like we are insatiable. Really, we just have a higher nutrient demand, that can be helped with eating NUTRIENT-DENSE FOODS, and assisting our bodies with supplements like Milk Dust. Adding in extra nutrients are going to help with cravings, as well as offer lots of nutrients for baby too.

In my program, The Postpartum Cure, we focus on postpartum diet and nutrition through a meal plan specifically designed for weight loss while breastfeeding. Part of this program is to  use protein shakes to easily consume lots of nutrients, in a little amount of time, and basically you can whip it up one-handed. The rest of the meals focus on nutrient-dense that keep your milk supply up. It is all available in an app, so it is really easy to navigate and work through, especially the recipes portion!

When switching over to nutrient-dense foods, things can feel shaky, which isn’t fun when things are already on edge as a new mama. The first few days there is excitement, but soon after that, our initial endorphin rush plummets, and we give up before we can make any real, positive changes. I recently watched a podcast by Dr. Caroline Leaf, who is a brain neuroscientists and fully believes that your mind can change your brain. She mentions that science proves you can change your brain in 7 days. Just sticking to your new habits for 7 days can start making changes in your brain! This is actually fairly difficult, but just know that if you grab a breastfeeding diet plan, and stick to it for just 7 days, you are making big progress.

The other reason breastfeeding and dieting is so hard isn’t actually related to breastfeeding. It is because we are so tired.

Pure exhaustion can take away your mental power to withstand cravings, as well as cause additional cravings because your body is completely out of wack from no sleep. Basically, when you shorten your sleep, your body starts telling you it wants high-calorie, feel-good foods to help boost you out of the exhaustion. Food is a quick, short term fix. I know for me, coffee only goes so far, then I wander around in a zombie-like state shoving things in my mouth just to keep my eyes open long enough. I’ve been there three times, and it is so hard.  You can jump yourself out of this literally by jogging around your house or getting out for a walk. Exercise is super hard to do when you are this tired, but it REALLY, REALLY helps. Also, a nap really helps, but that isn’t always realistic…ever.

Milk Dust has a greens, energy boosting blend that supplies your body with a boost of B12, wheat grass and spinach. Basically a shot of nature’s energy boosters, which can help give you more energy overall throughout the day, without the caffeine and sugar crash later. It is a great way to help yourself stay energized, especially in the afternoon lull. For me it is 4pm when I seem to start crashing. My mind slowly deteriorates, and craves a good nap, but that’s just when the kids are waking up, grumpy and needy. It is a terrible combination, so having a healthy jolt of super foods can be better than another cup of coffee.

Another reason breastfeeding mothers can struggle with energy, and thus eat more, is lack of iron.

Many women are low in iron, or even anemic, and they don’t even realize it. I included B12 in Milk Dust to help with this, which can really improve energy levels.

“Vitamin B12 deficiency causes tiredness, weakness, constipation, loss of appetite, weight loss, and megaloblastic anemia. Nerve problems, such as numbness and tingling in the hands and feet, can also occur. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. Vitamin B12 deficiency can damage the nervous system even in people who don’t have anemia, so it is important to treat a deficiency as soon as possible.” Source. 

Basically, if you have a deficiency, you can start feeling better. If you don’t, you still can benefit from a slight energy boost. B12 is needed for babies too! However, if a breastfeeding mother is deficient in vitamin B12, her infant may also become deficient.

Lifestyle adjustment, an increased need for nutrients, limited sleep and possible iron deficiencies can all contribute to why a healthy diet while breastfeeding seems impossible. It doesn’t have to be impossible, and it can be done if some steps are taken to push through the uncomfortable cravings, and supplements like Milk Dust are used to help your body receive the nutrients it needs to function optimally and thrive while breastfeeding.

Milk Dust is available for pre-order soon, so sign up to be on the VIP List, where you can pre-order at a massive discount!

Motherhood and breastfeeding comes with a lot of questions and insecurities, but nutrition shouldn’t be one of them. New mommies need to be take responsibility for themselves as much as baby, in terms of nutrition and health. As a new mommy, breastfeeding a new baby, nutrition needs to be one of your top priorities, and taking the time to understand what those nutritional needs are is necessary!

Milk Dust is a helper in the nutritional needs department, for mamas who are ready to get back on track with fitness and health, yet fearful of losing any milk supply. This doesn’t need to be a fear at all, and with beautiful, pure and clean nutritional support, it is totally possible to give your body the essential nutrients it needs to thrive. Let’s to over what some of those nutritional needs are, to help guide you in your daily meal choices.

Macro Nutrient Need 1- Protein:

Protein is an essential nutrient new mommies need while breastfeeding and healing postpartum. Protein is responsible for many important bodily functions including cell-regeneration (hello healing after birth!!), skin, hair, nails, brain function and muscle repair/growth. The reason this is at the top of the list, which you can learn more in the very unique, breastfeeding diet program for healing and weight loss, The Postpartum Cure, 
is because we don’t make protein from within. It needs to come from the outside. This is where Milk Dust can literally be your best friend. It is a pure, healthy source of protein that your muscles, cells and brain needs, while also providing you with additional nutrients and lactation-boosting herbs your boobies need.  Protein is also going to keep your blood sugar stable, as well as fill you up. Protein needs to be a part of EVERY meal or snack, even if it is just some string cheese or hummus. A protein shake with Milk Dust protein IS AMAZING because you can blend it with fruits and veggies for the additional fiber and nutrients.

Macro Nutrient Need 2 – Carbohydrates (not bread!):

Many immediately associate the word carbohydrates with bread, rice, crackers and potatoes.  Those are not the carbohydrates your body REALLY needs as a breastfeeding mama. What your body needs are lots of nutrients from fruits, vegetables and super carbohydrates like sweet potatoes, rutabaga and squash.  Carbohydrates are your body’s first choice for fuel to function. Of course, if you don’t eat carbs, your body will use fat as fuel, but it doesn’t like it, and you don’t need to do this while breastfeeding. You can follow a keto diet if it seems to work really well for YOU INDIVIDUALLY, but majority of the time it is hard to sustain while breastfeeding. That being said, most fruit and veggies are “lower carb,” but that isn’t the point. These are carbohydrates that are full of phyto-nutrients, antioxidants, vitamins, fiber and minerals your body will put to work right away. Your body needs lots of healthy carbohydrates to fuel breastfeeding. Breastfeeding does require some additional energy needs, which your body prefers to meet with healthy fruits and veggies. Of course, Milk Dust has organic fruits included in the mix, which adds some additional nutrients and benefits to the protein blend!

Micro Nutrient Need 3 -B12 + Folate (L-Methylfolate):

You might’ve been thinking fat was going to be next, which your body does need while breastfeeding, but you don’t actually need that much. If you refer to this table from the National Center for Biotechnology Information, the B12 and Folate needs while breastfeeding are still MORE than if not breastfeeding, and very close to when pregnant. Folate increases to 500 when lactating, Vitamin B12 is needed more in lactation than in pregnancy. These two micro nutrients are large players in energy levels for new mamas, which is why I’ve included them into Milk Dust, so you can get your dose all in one product. The difference between Folate, Folic Acid and L-Methylfolate is reserved for another post, but to keep it short, Milk Dust offers L-Methylfolate because it is an active state. Many women go un-diagnosed with 5-MTHFR gene mutations, which causes an inability to digest and convert folate/folic acid. By including the active L-Methylfolate, this is eliminating this problem for those mamas!

Micro Nutrient Need 4 – Zinc:

Looking at the table above, you can see the needs for Zinc also increase to the highest need when lactating. This is an important nutrient because Zinc is responsible for helping your body heal after birth. Zinc is an essential nutrient that plays a role in infant growth and development. When your body is lactating, it needs more zinc because baby needs zinc! Your body will even start absorbing more zinc than normal to help meet your baby’s demands.

“During lactation, your body has increased zinc requirements in order to meet the baby’s needs. In fact, your body naturally increases intestinal absorption of zinc during lactation in order to ensure you receive enough of this essential nutrient. The Recommended Dietary Allowance for zinc while nursing is 12 milligrams per day. Because the nutrients in breast milk come from your own maternal stores, having a poor zinc status going into pregnancy or nursing will increase your risk for zinc deficiency.”

Knowing how important this nutrient is for breastfeeding mothers, Milk Dust also offers zinc to help fully nourish mommy and baby.

Macro Nutrient Need 5 – Omega-3 Fats

Yes, fats are important, just like carbs and protein. But, as the same with carbs, all fats are not created equal. The fats that are most important for breastfeeding mothers are the Omega-3 fatty acids. These fatty acids are very important for baby’s development, and they can pass through the breast milk to baby. We also have to consume them to give them, meaning we need to take them in. “Both EPA and DHA are important, but DHA is particularly important throughout pregnancy and during the early stages of an infant’s life.” Source. 

Knowing how important these fatty acids are, breastfeeding mamas can take a clean fish oil supplement, eat clean fish and also use some seeds. Milk Dust offers protein from flax seeds, which are beneficial to milk supply, as well as offering some awesome fatty acids for mama and baby. Flax seed is a wonderful substitute for fish oils (no worry about mercury!), but it does need additional break down from enzymes that fish oil doesn’t need. There is an additional enzyme and probiotic digestive blend in Milk Dust to help ensure that the flax seed protein, as well as the chia seed and pumpkin protein are properly absorbed and digested to increase as much nutrient absorption as possible.

Of course there are more nutritional needs breastfeeding mamas should pay attention too, but these are 5 critical ones that need to be acknowledged and understood both for the health of mama and baby! Ideally, all these nutrients need to come from real, wholesome foods, but realistically, that doesn’t always happen. That’s why Milk Dust is your new best friend. It will help you nourish your body, as well as promote healthy lactation for breastfeeding mommies!

Milk Dust offers breastfeeding and postpartum mamas much needed help to properly nourish their bodies, as well as combat the intense sugar and carbohydrate cravings that seem to plague lactating mamas. Milk Dust offers hand-picked ingredients by Katie, a Pre/Postnatal Fitness Specialist, Founder of The Postpartum Cure and mom of three boys. Each ingredient serves an immensely important purpose for both mama and baby, which is why Milk Dust is in demand world wide. Breastfeeding mothers everywhere are searching for nutritional guidance and help to produce a healthy milk supply, while also getting back into shape after baby.

Taking a prenatal vitamin during pregnancy is widely advocated by doctors everywhere to support the growth of baby inside the womb, but what about mama and baby when nutritional needs actually increase, and the postpartum phase, or fourth trimester begins? Nutrition during lactation deserves just as much attention and importance as pre-natal nutritional support, so Milk Dust is here to offer a clean, safe, high-quality protein powder that supports the very important nutritional needs of both mama and baby.

You can read about the 5 critical nutrients breastfeeding mamas need, which are discussed in detail. These nutrients are absolutely included in Milk Dust. They are Protein, organic fruits, B12 and L-Methylfolate, Omega-3 sources (flax seed protein), and Zinc. Zinc is a very important nutrient that babies need as well.

In addition to these 5 essential macro and micro nutrients, Milk Dust offers sugar craving blend that helps regulate blood sugar and cravings. This blend includes Chromium, which is often associated with sugar cravings. A deficiency in Chromium can cause a consistent, difficult-to-resist, craving for carbohydrates and sugar. Another piece of this blend includes cinnamon bark, which has been proven in studies to balance blood sugar and manage cravings. This is a TREMENDOUS help for mamas who are working hard to lose the baby weight, but can’t seem to get a handle on their cravings for things like cookies, chocolate, nutella and brownies. These are the most popular cravings mentioned by members of The Postpartum Cure.

While balancing your blood sugar and minimizing sugar cravings, Milk Dust is encouraging your milk supply with lactation-boosting ingredients.

Many of the lactation-boosting ingredients you’ve read about are packaged together to offer an impressive blend for a healthy milk supply. This is incredibly helpful for mamas who are scared to lose any milk supply as they start dieting and working out. This is usually the point where most mamas give up. They start reducing calories and adding in workouts, and because their nutrition is deficient in essential nutrients, they experience a dip in milk supply. No more milk fears with Milk Dust. You can start losing weight, eating healthy and working out, while still nourishing your body and supporting your milk supply for growing baby.

Is Milk Dust the perfect solution?

No, the perfect solution is your own garden of fruits and vegetables and personal chickens, cows and goats. Realistically, our world is far from the perfect solution for nutrition, but we sure can get close. Supplements like Milk Dust are here to help, support and encourage a healthy lifestyle in the midst of this busy world. Mothers are busier than ever, and products like Milk Dust offer quick solutions that are far better than packaged/processed chips, crackers, breads, fast food and more.

To help, Milk Dust presents a unique, probiotic and enzyme blend that helps your body digest and absorb all the nutrients and proteins in the powder. This is actually very, very important because as our bodies get accustomed to digesting fake-food, we lose a lot of enzymes and bacteria necessary to break down and absorb the fiber and protein in real foods. Adding in probiotics and enzymes not only helps you digest Milk Dust, but they continue to work for all your meals and heal your gut balance!

Milk Dust was created because breastfeeding mamas need help. There is a gap in nutritional products that are clean, healthy, and supportive of postpartum nutritional needs. There is also no support at all for weight loss while breastfeeding. There are natural and healthy foods and herbs that can help breastfeeding mamas fight the intense cravings and nutritional deficiencies that arise during while breastfeeding.


Feeding your postpartum body is essential for healing and producing a healthy milk supply. Nourishment verses feeding are two vary different things. Nourishing your body means providing nutrients. Feeding your body is providing fuel to your brain, muscles, organs and more. Many mamas find it hard to properly do both while breastfeeding.

There is a delicate balance of energy and nutritional needs while breastfeeding, that play a major role in losing the weight gained during pregnancy. A common issue is a loss of milk supply when reducing calories, which often times is a result of a reduction of nutrients as well.

Nourishing your postpartum body means getting the essential macro nutrients: carbs, fat and protein. Yes, you need all three. The Keto diet is very popular right now for weight loss, and as long as there are plenty of vegetables, it can be a great way to get healthy versions of all three macro nutrients.

Breastfeeding mamas tend to prefer carbs over fat because glucose is preferred by the brain, and is the first choice of energy by your body. Fat is eaten to be stored as fat, and protein is supplied to skin, cells, hair, organs and more. Protein even gets into your breast milk, as well as some fats, so all of them play an equal part in nourishing your body.

In addition to macro nutrients, your body also need micro nutrients postpartum, which include vitamins, minerals, antioxidants, phytonutrients and more. Here at Milk Dust, we’ve gone over some of the critical nutrients for breastfeeding mamas, which also are important to your baby.

Nourishing your body is much more complicated than feeding your body. Your body will use the food you give it as energy to function. It will take everything you put in, convert it to fat or glucose and function. But, if it doesn’t have essential vitamins and minerals, it can’t as easily work without them. For example, if you eat very little fruits and vegetables, but lots of processed carbohydrates, your body will convert and use those carbs as glucose. It will do the same with the fruits and veggies. BUT, it can’t manufacture the vitamins, antioxidants and phytonutrients on its own. In other words, eating processed carbs gives you glucose for energy, just like fruits and veggies, but it is missing the nutrient-dense component necessary to fully nourish your body.

Healing postpartum is a much smoother process with a nourished body:

By offering your body lots of nutrients through nutrient dense foods (fruits, veggies, lean and clean proteins, beans, nuts etc.), it is getting energy and the building blocks it needs to create a healthy milk supply, heal from birth and support a healthy mama.

Why a clean protein is very important to nourishing mama and baby:

Protein is one of the macro nutrients that can pass through to breast milk. Many mamas experience a gassy, fussy baby while starting a healthy diet not because of the fibrous foods, but because of protein allergies. Milk protein, egg protein and gluten protein all can find their way into the breast milk, leaving little ones with intolerance not very happy. This eliminates some of the healthy sources of protein a breastfeeding mama can eat, which makes it difficult to get the required protein needed for cell repair, growth, support and function.

Enter in Milk Dust, a clean, plant-based protein that is dairy-free, soy-free, corn-free and gluten-free. With organic ingredients, there is less-likelihood that a baby will have any gas reactions to the protein, and mama can get her required daily intake, without eating eggs or dairy.

Our protein powder also provides some of the very essential nutrients necessary for postpartum mamas, as well as lactation-boosting ingredients to support a healthy milk supply. Herbs and supplements have been used for years to help new mothers supply baby with enough breast milk, and we’ve combined them into our powder as well. By offering essential nutrients and minerals like Chromium, and herbs like Cinnamon Bark, Milk Dust also curbs sugar cravings and balances blood sugar postpartum. 

Or course, we can’t fully nourish your body for you, but we can help. Combine our protein powder with fresh fruits and veggies in a smoothie, and you are fully nourishing and feeding your postpartum body.

Nutrition for lactation is often overlooked in terms of milk supply. Many mamas just assume thy aren’t eating ENOUGH calories, rather than enough nutrients. Food is much more than calories, though it often is seen as purely energy, rather than essential building blocks for your body to function. Lactatoin does require some additional nutritional needs that many moms miss, or aren’t aware of, which leaves them thinking they need more calories.

In most cases, calorie consumption and lactation aren’t related. If your body has stored fat (which if you had a healthy pregnancy it should!), then your have plenty of stored calories to produce breast milk. Lactation requires some extra calories, which really depends on each individual mother and baby, as well as additional nutrients. The key to healthy lactation is eating a nutrient-dense diet, not a high-calorie diet. Let’s go over what a nutrient-dense diet for lactation looks like.

Eating nutrient dense means your food choices have a high nutrient to calorie ratio. Lean proteins, fruits and veggies are your basic nutrient-dense foods. For every calorie of energy, there are a lot of vitamins, minerals, phytonutrients, anti-oxidants, and more. Every meal and snack should have a lean protein and fiber-source. Fiber is important (and in fruits and veggies) to help shuttle food and waste through your digestive system, it also shuttles cholesterol out of the blood (yay for anyone with high cholesterol!) and helps you feel full. On the other side, foods that are processed, fast, packaged etc. have a high calorie per nutrient ratio. The opposite of what you want while breastfeeding.

Focusing on nutrients means your body has what it needs for lactation. Lactating mothers have even higher needs for vitamins like zinc, macronutrients like protein and carbs, probiotics and more. Read here for the specific nutrients that are very beneficial for lactation, and why Milk Dust has you covered in many of those areas. Think of nutrients as the building blocks for breast milk. If you don’t consume enough building blocks, your body will want to store any nutrients it can get out of fear it won’t have any nutrients for a while, as well as signal cravings in hopes you will go searching for more nutrients.

A nutrient-dense diet helps manage cravings. Cravings tend to be a difficult part of eating a healthy diet while breastfeeding. Your body NEEDS more nutrients to support healing and breast milk production, and it wants you to eat those nutrients, so it signals cravings. These cravings exist to encourage you to “hunt” for more food. In the primal days, there weren’t quick fixes. We had to hunt and find food, and that foods was super high in nutrients. The cravings were driving forces to get us out to find more nutrients. By eating enough vitamins, minerals and nutrients, our bodies don’t need to signal cravings. Today, many times our bodies are confused and addicted to chemicals and tastes, so our cravings can be for those as well, but the fake-food cravings will go away if we take them away.

What are some great nutrient-dense foods and meals for lactation?

Protein shakes are a fabulous way to help your body get in enough nutrients for breastfeeding.  Milk Dust has added nutrients specifically to promote lactation and health, and it can be blended with nutrient-dense foods like berries, bananas, kale, spinach, almond milk and more to create a quick and easy meal full of fiber and protein. Protein shakes can also be made one-handed, which is a huge benefit with a new baby. Taking a protein shake on the go is also easy for new mamas heading back to work, or off to take other kids to school and activities. This helps alleviate the temptation to pull through a drive through.  This is a great protein smoothie challenge for breastfeeding mamas to get you started! 

Any meal with a protein and fruit or veggie is a great meal. Think roasted chicken and veggies. Roasted veggies are easy to prepare and taste wonderful. Crockpot chicken and veggies is another great way to go. Salads with greens, peppers, tomatoes and added nuts, seeds and avocados also counts as a great meal with protein and fiber.  This program has AMAZING postpartum meals and dietary plan, and is created by the Milk Dust founder and Pre/Post Natal Fitness Specialist.

Here are some snack ideas that can help with lactation and getting in lots of nutrients postpartum:

Carrots and hummus
Apples and cheese
Turkey, cheese and cucumber sandwiches
Berries with dark chocolate chips and cashews
Popcorn with berries and nuts
Overnight oats
Smoothie bows and smoothies
Sweet potato toast with avocado slices
Roasted sweet potato chips and melted mozzarella (nachos!)
Turkey and cheese rolls
Low carb wraps with lettuce, cheese, mustard and healthy deli meat

These are all quick and easy, nutrient-dense snacks. Notice there aren’t many sweet snacks. Some dark chocolate chips are a great option to help if you love chocolate, and doesn’t actually have that much sugar per serving. If you are CRAVING lots of sweets, which is common during breastfeeding you are most likely low in some minerals (thank you Milk Dust! which has the essential minerals that most-often cause sugar cravings!), as well as need more healthy carbs like fruit. If you notice intense sugar cravings, eat more berries. Blend frozen berries into your smoothies and eat them with nuts. That will give your body a nutrient-dense source of energy for producing plenty of breast milk.

If you are eating a nutrient-dense diet, your body will happily use stored fat for energy. There is also some stored nutrients in your fat cells too. When the body feels safe, it can let go of fat. If the body thinks it is living in an environment where nutrients are scarce, it won’t want to let go of fat as easily unless it is forced too because energy intake is so low.

Lactation nutrition is a very important aspect of postpartum health and milk supply. Focusing on a nutrient-dense diet is the foundation of a healthy lactation, and a healthy mama and baby!



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