A Quick and Easy Meal Guide That Helped My Milk Production

The hardest thing I had to navigate as a first time mom while breastfeeding was prioritizing my meals and eating habits, especially when it was the last thing on my mind. When my thoughts are consumed by- "when was the last time the baby ate? Is she eating enough? When is her next nap? Did I shower today? Did I feed the dogs dinner?", it's very easy to let your own nutrition fall to the wayside. However, to support lactation and milm supply, a mother's nutrition is paramount. Through my own journey, I've assembled a list of quick and easy go-to's for meals and snacks that provide balanced nutrition and support lactation:

Breakfast:

• Overnight oats made with rolled oats, chia seeds, almond milk, and topped with fresh berries and a drizzle of honey
• Greek yogurt with sliced almonds and a sprinkle of ground flaxseeds topped with berries
• A protein shake with hemp, chia, and flaxseeds, nut butter, spinach, almond milk, and banana

Morning Snack:

• A handful of mixed nuts (almonds, walnuts, cashews) and some string cheese
• A piece of fruit (such as an apple or a banana) with nut butter
• A mini charcuterie board with some cheese, crackers, and honey or jam

Lunch:

• Grilled chicken breast or baked salmon served with a quinoa or brown rice salad loaded with mixed vegetables (broccoli, bell peppers, carrots, cherry tomatoes) and a drizzle of olive oil and lemon juice
• A big salad full of greens (spinach, kale, or broccoli), mixed with pumpkin seeds, shredded cheese, and topped with hardboiled egg and green goddess dressing
• Avocado toast topped with cottage cheese, diced tomato, and appropriately seasoned

Afternoon Snack:

• A vegetable hummus wrap using whole wheat tortilla or lettuce wraps, filled with hummus, sliced cucumbers, bell peppers, and baby spinach
• String cheese and an apple
• Fresh popcorn with sea salt

Dinner:

• Baked or grilled lean protein (chicken, turkey, tofu) served with roasted sweet potatoes and a side of steamed asparagus
• A deconstructed burrito bowl with beans, cheese, veggies, ground beef or chicken, and homemade cashew crema
• Protein pasta in a cashew cream sauce with veggies (spinach, broccoli or peppers) and grilled chicken

Evening Snack:

• A bowl of Greek yogurt topped with granola and mixed berries (or if you have a soft spot for chocolate, top with dark chocolate chips and a teaspoon of peanut butter).
• Frozen chocolate covered banana slices
• Hard pretzels drizzled in dark chocolate

Remember to stay hydrated throughout the day by drinking plenty of water and include lactation-supporting foods such as oats, flaxseeds, fennel, fenugreek, and sesame seeds. It's essential to listen to your body's hunger and fullness cues and adjust portion sizes as needed. Every breastfeeding mom's nutritional needs may vary, so consult with a healthcare professional or a registered dietitian for personalized guidance.

Note: This meal plan is a general guideline and may not be suitable for everyone. It's important to consult with a healthcare professional or a registered dietitian to create a meal plan tailored to your specific needs and dietary preferences.

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