Apple pie overnight lactation oats are AMAZING for a quick breakfast you can grab in the morning, that tastes like dessert! Full of flavor and sweetness, you would never guess that this breakfast is low-carb, nutrient-dense, high in protein and REALLY good for your milk supply.
If you are struggling to lose weight while breastfeeding, our smoothies and overnight oats recipes are FANTASTIC to keep you full all day, while also encouraging your milk supply. We have a pumpkin pie lactation overnight oats recipe as well, so you can make a couple different kinds at the same time!
Overnight Apple Pie Lactation Oats With Protein:
Overnight Apple Pie Protein Lactation Oats
Delicious apple pie lactation oats that are full of protein, and perfect for a quick breakfast to boost your milk supply all day.
Start with your oats and Milk Dust at the bottom of the jar. Add apples on top, then the yogurt. Sprinkle your cinnamon on the yogurt, then pour your milk over the mixture. You can mix by shaking with the lid on tight, or stir before putting in the fridge. Refrigerate over night to enjoy in the morning.
Protein is one of the key nutrients necessary for weight loss while breastfeeding, and it also plays a major role in eliminating belly fat that often accumulates during and after pregnancy. Many mamas find that their abs are in need of some serious rehab work, as well as some extra flab hanging around post-baby.
Let’s discuss the postpartum belly fat, and how protein can help burn it off – fast:
Protein keeps insulin levels down:
Protein has a minimal impact on insulin. A rise and fall in insulin is connected to extra calories and fat being stored on your belly. Basically, insulin sensitivity plays a role in WHERE fat is stored. There was a very in-depth study done in Germany illustrating this concept, “Our study reveals a novel key mechanism that regulates fat distribution in humans. Insulin sensitivity in the brain determines where fat is deposited.”
What they found is that a higher sensitivity to insulin in the brain affected where fat was stored, ans specifically the dangerous visceral fat on the belly.
Protein is a key nutrient to help keep insulin levels down, and increase sensitivity. Protein helps with satiation and keeping blood sugar levels down by never spiking them much. By combining protein-rich foods with fiber-rich foods, a person can feel full for hours without spiking blood sugar.
Protein helps decrease sugar and carbohydrate cravings:
Many times, a person craves carbohydrates and sugar, without realizing that they are deficient in protein. Our bodies don’t produce all the amino acids on their own, so we need to consume these amino acids for our cells, muscles, hair, skin and nails to be healthy. Both pregnant and breastfeeding mamas need protein more than non-pregnant or lactating women. This is why we focused on creating a protein powder for breastfeeding women to help with weight loss. Many women crave carbs and sugar, leaving protein behind in their daily consumption. Oatmeal, toast, cereal, lactation cookies, cows milk, flavored yogurts, rice, potatoes and bread are all foods that many mommies grab quickly, without thinking about the added fat and lack of protein. But, the body doesn’t really know how to signal a craving for just protein – it often comes out in a sugar cravings. This is confusing, and results in a cycle that is hard to break. By consuming more protein, and filling in those nutrient and amino-acid needs, a mama can reduce the sugar cravings and stabilize insulin.
Milk Dust is specifically formulated to target these sugar cravings with herbs and nutrients (as well as protein), and a sample pack is a great way to see if it is something that will work for you!
As we discussed in our protein and weight loss article, protein takes more energy to break down. This means that your body works harder and burns more calories consuming protein than carbohydrates. Basically, protein is fairly magical in the sense that it gets sent straight to important parts of the body like muscles, fetal development, hair and skin, and it takes more energy to do this. Carbohydrates go straight to the brain, then to fat, while fat goes to fat (assuming you have enough calories in your diet). Some argue that fat takes energy to break down, and technically, if you have to break down fat for energy it does. But this is only if there is a deficit in calories, or no glucose coming in for your brain to use.
What are some good protein sources for breastfeeding mamas?
If you are trying to lose the belly fat, protein sources low in carbs and fat are the best choices. These include:
Eggs + egg whites (mixing egg whites with the yolks keeps the integrity of the egg, while adding more protein)
Lean ground turkey
Turkey bacon (organic, natural brands if possible. It can be highly processed)
Low-fat Cottage Cheese (assuming baby is okay with dairy, and mama doesn’t get a large insulin spike)
Deli Meat (natural, no nitrates etc.)
Lean ground beef (97% – 99% lean)
White meat chicken
All of these sources are low in fat, which is essential to allowing your body to use fat stored on the belly. Not all of these sources are tasty for new mommies, or realistic to have on-hand or ready to go. That is why Milk Dust is an amazing, delicious source of protein that you can combine with fiber-rich fruit to get the biggest bang for your buck.
Lactation Protein Smoothies are a great tool for breastfeeding mamas to lose belly fat:
Seriously, a lactation smoothie made with a high-quality, milk-boosting protein like Milk Dust, and low-sugar berries like blueberries, strawberries or raspberries, is the magic potion breastfeeding mamas need to lose the belly fat.
By keeping the protein high, sugar low, and nutrients off the charts, Milk Dust lactation smoothies are pure gold to nourishing lactating mamas. The herb-blend in Milk Dust for milk supply also ensures that milk production stays strong while belly fat is falling off.
Protein powder is often a realistic, quick way for breastfeeding mamas to get their needed protein in. You can shake it up with one hand, or make one of our tasty recipes with just one-hand and a blender. Easy clean up, and no major cooking and prepping required! Our protein powder tastes amazing with just ice and milk too, so if you are short on groceries, you literally have all you need!
Protein is a powerful macronutrient that is very beneficial to new, breastfeeding mommies trying to lose weight while breastfeeding. The struggle to lose weight while breastfeeding mostly comes down to milk supply issues, and many mamas give up after they notice a decrease in supply soon after their new diet.
Protein can play a major role in helping to accelerate your weight loss goals, without harming your milk supply. This is why we created a protein powder specifically for breastfeeding moms. The amino acids in various proteins are vital to a new mother’s health and vitality, as well as baby’s nourishment through breast milk.
Protein is the magic key to weight loss without losing milk supply, and here’s why:
Most breastfeeding mamas are loading up on carbs due to cravings and intense hunger. While fruits and veggies as carbs are essential to nourishing mama and baby, starchy, processed and complex carbs can start a viscous cycle of hunger and cravings.
Without enough protein in a breastfeeding mother’s diet, there will be extreme hunger and cravings. Protein is a more complex nutrient that takes more time to break down. Because it is more difficult to break down, a breastfeeding mom will feel full longer, than if they were to eat pure carbohydrates. In addition, protein takes a bit more energy to break down and digest, meaning you burn more calories eating protein.
Let’s get into how calories are processed, to better understand some major benefits of protein:
Carbohydrates have 4 calories per gram. Protein has 4 calories per gram, and Fat has 9 calories per gram. Since protein takes more energy to break down, and is sent directly to hair, skin, nails, muscle and various areas where our bodies need amino acids, it actually has less calories per gram when you consider the metabolic energy required to process it. Carbohydrates are easier to break down, and often send sugar straight to the brain and fiber to the gut. This is easier on the body, and requires less energy. Fat goes to fat cells for storage, unless there is an inadequate amount of calories for the body. Then, the body will convert fat to energy, but the immediate response is to put fat into fat cells (despite a small amount to the brain, breast milk etc – but not as much as you would think).
Not only is protein a fabulous nutrient for weight loss, it also really helps combat cravings that so many breastfeeding moms experience.
How protein attacks sugar and carbohydrate cravings for breastfeeding moms:
Protein is the one nutrient that many moms don’t eat enough of. A lack of protein can often come out in sugar cravings, which can be really confusing.
Most breastfeeding moms crave carbohydrates, but attempt to stay the healthy route by eating things like oatmeal, whole wheat toast, crackers etc. While many carbohydrates have essential nutrients – and breastfeeding moms need those too – without the additional protein, the body is left needing to signal for protein, even after a larger meal.
Even salads can be devoid of enough protein, which can make a new mommy feeling confused on why she is hungry soon after, or craving more sugar after a big salad.
A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations… (read more here).
Basically, keeping protein intake higher is gonna help with weight loss for anyone, including breastfeeding mamas. But, we also know that protein is really helpful for milk supply and lactation as well!
How protein keeps up a healthy milk supply – even during weight loss:
All macro nutrients – fat, protein and carbohydrates are used for energy to make breast milk. Fat is stored during pregnancy specifically for this purpose. Since there is already stored fat in the body, there isn’t much need for a breastfeeding mother to consume fat. Some mothers do use the keto diet as a weight loss method, which is definitely okay, but what is happening even on the keto diet is the lack of calories are signaling to the body to let go of stored fat.
The keto diet also provides a lot of protein, which is in the fattier meats, nuts and cheeses. This is why some moms have a lot of success with the keto diet for weight loss while breastfeeding, and we do cover that more in depth as well.
Protein is not stored or made in the body. It needs to be consumed in your diet for your body to use it and convert it. Protein is one of the main nutrients studied and reported in scholarly articles referring to nourishment and lactation. Mothers in poor countries are often lacking protein – with cheaper foods like rice and carbohydrates available. Because there is a lack of protein, and undernourishment, there is also a reduced lactation for these mothers. One of these articles and discussions can be found here.
Protein is a key nutrient to ensure a mother and baby are properly nourished, but often times new moms aren’t craving protein. Foods like chicken, eggs, lean meats and fish are often less desirable, so what’s going on?
Why breastfeeding moms don’t crave protein, and what to do:
Many breastfeeding moms are craving foods like bread, pasta, potatoes, chips, crackers, ice cream and sweets. There are a lot of issues going on with these cravings, but the major issue is the cycle of undernourishment.
Undernourishment is very different than eating too little. Many new mommies are eating plenty of calories, but not enough nutrients. This is the key to the cycle of sugar and carb cravings. The brains do get addicted to the quick, sugar and carbohydrate jumps, and the body is missing essential nutrients found in proteins and produce.
Once a new mother gets into the cycle, it can take quite some time to get out of it. We have a free, 10-day plan that has proven extremely successful for new mothers. 10 days is usually the minimum it takes to get out of a sugar-craving cycle, and so many of our customers have lost over 10lbs in 10 days just following our plan! And it is FREE!
We call it a sugar detox plan, which it is, and it can also be considered a meal plan and diet guidelines too. Make sure to grab it, and we periodically offer challenges and cash prizes to moms that stick to the full 10 days!
Why Milk Dust is an amazing solution to helping breastfeeding mamas get adequate protein and nourishment, lose weight and keep up their milk supply:
Milk Dust exists to specifically solve the issue of undernourishment for new mommies, help with weight loss and keep up the milk supply. With protein as the center nutrient, there are also additional vitamins, minerals and herbs that are hand-picked to encourage a healthy milk supply. Milk Dust also offers a sweet, delicious taste that satisfies the sugar cravings!
By offering a sweet, decadent protein powder (and dessert-like bars!), Milk Dust satisfies the intense need for something sweet, while offering a breastfeeding mama exactly what they need – protein, vitamins and minerals!
We have an in-depth post on exactly what vitamins, minerals and nutrients Milk Dust offers and why, which we highly recommend reading at some point.
We also offer sample packs, so you can try 5-6 servings of the protein powder to ensure it will work for you. We highly recommend grabbing a sample pack and 4-pack of bars, so you can see how our product works, and if it is the right product for you!
Working out postpartum is essential for rebuilding your body, improving your mood and feeling healthy again after baby arrives. Many new mamas fear that their workouts are going to affect their milk supply, or have experienced a drop in milk supply once they started working out. If you have a low milk supply naturally, you may think working out is out of the question all together.
If you are looking for the post-workout lactation shake, scroll to the bottom for the recipe!
At Milk Dust, we aim to help new mommies not only boost their milk supply, but also properly nourish their bodies to function and thrive postpartum.
We have some of the best tips to help you protect your milk supply while starting your workout routine – so you can workout, and have your milk too.
Start using milk supply boosters:
One of the best things you can do if you are planning on working out is to use milk-supply boosters to encourage your supply while you start working out. There are many milk-supply boosters on the market, and finding the best one for you is going to be key.
Some things to look for in a milk-supply booster:
Fenugreek: for most women, and according to studies, Fenugreek is one of the top herbs for milk supply. Of course everyone has different reactions, but this is a great herb to start with.
Fennel Seed: Another great herb used for centuries to encourage milk supply and breast health
Red Raspberry Leaf: Promotes hormonal health, which is the center of a thriving milk supply
Brewers Yeast: This is high in B vitamins, which has been linked to a higher milk supply
Milk Thistle: Another herb that has been used to increase milk supply for centuries, in addition to promoting breast health.
Of course, Milk Dust has all these herbs, in addition to micro and macro nutrients a postpartum mama needs. If you find ways to increase your milk supply as you start working out, this will help prevent a drop in supply with added exercise.
Start with low-impact strength training:
Low-impact strength training like Pilates-based workouts are going to increase muscle and stamina, without the added cortisol increase that can happen with cardio or HIIT workouts. When cortisol increases in our bodies due to stress, both physical and mental, it can throw off some of our other hormones and chemical balances needed for lactation.
Jumping into an intense HIIT or cardio program can alter your chemical balances and increase stress in your body, thus making it harder to produce milk.
Start by adding Pilates work and walking for the first month or so of your workout routine. This will build back your muscle, help you heal your abdominal muscles and still give your body the activity it needs.
Eat a nutrient-dense diet with milk-boosting foods:
The foundation of our theory is that nutrition and nutrients are essential to healing postpartum and producing a healthy milk supply. Milk Dust offers specific nutrients like L-Methylfolate and vitamin B12 to encourage healing and energy, and there are many foods that are very helpful for your milk supply. Focusing on foods with lots of antioxidants, protein, healthy fats and fiber are going to keep you full, satisfied and encourage your milk supply while you work out.
Some awesome foods to promote your milk supply while working out:
Avocado: These blend SO WELL with Milk Dust, and also make a great post-workout snack to give your body fiber, healthy fats and a creamy satisfaction.
Sweet potato: Full of beta-carotene, healthy fiber, low-sugar carbs and a very satisfying snack when roasted with salt and pepper.
Berries: All your berries are full of antioxidants and nutrients that are wonderful for breastfeeding. Throw them in a smoothie with avocado and Milk Dust, and it is so quick and delicious!
Lean protein: Lean protein is the cornerstone to staying full and maintaining muscle. Milk Dust is a great source of lean protein, as well as ground turkey and chicken. Milk Dust offers a source of protein that allows you to satisfy those sweet cravings that are so difficult while nursing.
By filling your daily diet with healthy smoothies, salads and nutrient-dense foods, you are supporting your milk supply, as well as combating postnatal depletion.
If you want more information on nutrition during breastfeeding, we have a free ebook that goes into more detail on what to eat, what nutrients you need and how to properly nourish yourself postpartum.
Add in some baby-carrying workouts:
Believe it or not, having baby close to you, and skin-to-skin is one way to help increase your milk supply. By incorporating your baby into your workout, you are keeping the skin-to-skin contact necessary to keep the pheromones thriving and working strong.
There are many exercises you can do with baby in a wrap or carrier, and the added weight makes for a perfect strength workout. Some of these moves include squats, lunges, arm weights with dumbbells, marching in place for heart rate and walking.
Add in more feeding sessions:
If you add more feeding sessions with your new workout plan, you are increasing your demand. This will increase your supply as you begin your workout plan. We suggest adding more skin-to-skin feeding sessions, rather than pump sessions if possible to really encourage that milk supply to pump up.
By feeding more as you begin your workout routine, you can ensure your milk supply gets a boost as you start. Depending on your baby and body, it may be necessary that you keep these extra feedings for a while, as your body adjusts to the extra physical activity.
Never skip your post-workout snack:
We highly suggest our Milk Dust smoothies as your post-workout meal or snack, and we never want you to skip this important meal. Especially if you’ve experienced a low milk supply before, or struggled with working out and breastfeeding.
The perfect post-workout snack for breastfeeding mamas includes:
Healthy fruits and veggies for fiber, nutrients and antioxidants
Lean protein like Milk Dust, clean deli meat, lean ground turkey or chicken
High-fiber carbs like roasted sweet potato, quinoa and oatmeal
Healthy fats like avocado, nuts and beans
It can be hard to combine all these foods into the perfect snack, which is why we suggest this post-workout smoothie for breastfeeding mamas.
The Perfect Post-Workout Shake for Breastfeeding Mamas
Perfect Post-Workout Lactation Smoothie
This is the perfect post-workout shake for breastfeeding mamas wanting to start their workout routine, but also protect their milk supply.
As a lactation consultant, one of the things I talk to new moms about is whether they are eating enough. It takes calories to make milk. Some moms complain they are always hungry, which can lead to poor food choices. I also talk to moms who say that they don’t feel hungry enough. They feel like they are not eating as much as they know they should be. They worry that this might decrease their milk supply. Some moms find it challenging to carve out time in their day to prepare nutritious meals and snacks.
I was excited when I heard about Milk Dust protein powder for lactation support and weight loss.
I routinely recommend smoothies to moms who find it hard to prepare meals several times a day. A product that is made to support milk supply and help moms with weight loss is a welcome addition to the protein powder market.
My breastfeeding days are long over. However, I wanted to try the product before I recommended it to moms.
It has a generous 14 gm of protein per serving and only 2 gm sugar. The sweeteners used are pure cane sugar, stevia, and monk fruit. The monk fruit is listed on the ingredients as luo han guo. I love that Milk Dust uses primarily organic ingredients.
The first time I tried it, I just mixed it with the recommended 12 oz of water. Not surprisingly, this produced a grey drink. I had a hard time identifying the overall taste and finally decided it reminded me of lemonade, with some green food thrown in.
When I added it to a smoothie, I used almond milk, a frozen acai packet, and some pineapple. Even with the acai packet, the color of my smoothie was grey. This has been my experience with any protein powder that has green food in it, so I’m used to it.
It contains spinach, spirulina, and chlorella and I can definitely taste that “green food” element to it. It also has blueberries and raspberries, which help give it a fruity component.
The protein blend is vegan with pea protein isolate, organic brown rice protein, organic pumpkin seed, organic chia seed, and organic flaxseed. This makes it a perfect option for anyone who is either vegan or doesn’t want to have dairy in their diet.
Both by itself and in a smoothie, it kept me feeling satisfied for a good three to four hours.
Ingredients That Support Milk Supply
One of the most common reasons moms stop breastfeeding before they planned to is because they think they don’t have enough milk. For most moms, if they breastfeed enough, consume enough calories and drink enough fluids, they will make enough milk. Milk Dust will help them get enough calories and fluids. It also has a lactation blend that contains ingredients that have a long history of helping moms make milk.
The ingredients that are in Milk Dust that support lactation are:
Milk Thistle: This herb has been shown through scientific research to be effective in helping women increase their milk production. It is also an herb that has been used for hundreds of years to help moms make more milk.
Fenugreek: Another herb that has also been subjected to scientific research that supports its use to help increase milk production. Personally, I have worked with many moms who successfully used Fenugreek to increase their milk production.
Brewer’s Yeast: This is a type of yeast that is used as a nutritional supplement. It is used in the production of beer. It has strong anecdotal support for helping boost milk supply.
Fennel Seed has also had positive results from scientific research in terms of supporting a good milk supply.
Moms who have used Milk Dust have been happy with the results they have seen in a more abundant milk supply. Just check out Milk Dust’s stories on Instagram for constant customer updates, thoughts and reviews saved in their highlights as well!
Milk Dust has cinnamon bark and turmeric to help curb sugar cravings. Both are known to decrease blood sugar levels which can help avoid that sugar crash from sugar-laden foods that make your blood sugar spike.
Milk Dust provides 74% of Vitamin B12 requirements, 91% of Vitamin A, 52% of Vitamin E, and a whopping 100% of folate requirements.
While Milk Dust can provide a quick snack or breakfast when mixed with water, I would encourage moms to make a smoothie with it. That way you can get a couple of your daily fruit requirements checked off. Throw in some spinach or kale, and you can really feel virtuous. Another way that I like to use protein powder is to make protein pancakes.
A container of Milk Dust will definitely be something the mom who is looking for some quick and easy meals to have on her shelf.
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:
Helps with tissue growth and healing
Helps with brain development in baby
Helps with muscle retention postpartum
Builds skin, hair, nails and other cells
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:
slower healing postpartum
lower milk supply
By eating enough protein after delivery, you are giving your body an essential macro nutrient to thrive postpartum.
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.
1tbspdairy-free yogurt or yogurt of choice (optional topping)
Blend all ingredients together at once
Keyword after-delivery protein shake, postpartum protein shake
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.
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!