healthy breastfeeding meal plan

Breastfeeding Meal Plan for Healthy Mom + Baby

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Tired of trying to figure out what to eat while breastfeeding? It can be so overwhelming taking care of a baby all day and coming up with what to eat. Especially if you are trying to eat dairy free or gluten free for your baby. Make it easier on yourself and use this one week breastfeeding meal plan

This breastfeeding meal plan includes many of the best foods to increase milk supply and leaves out foods to avoid while breastfeeding. 

All the recipes in this plan are clean eating and real food based which can help you eat healthier while breastfeeding and get the nutrients you and baby need. And eating from a meal plan can even help you lose the baby weight, if that is your goal. 

Being a Mom of 5 exclusively breastfed babies, I know the the never ending hunger and struggle to constantly keep up with the demands of breastfeeding. Not to mention #allthethings you need to take care of in a day. 

That’s why it is so important to focus on feeding yourself well during this time period. Not just for baby and to be able to produce more breast milk. But to keep yourself balanced and healthy.

When breastfeeding hunger strikes the last thing you want to be doing in staring at an empty fridge or pantry. Or trying to figure out what’s for dinner with a toddler at your feet and a crying baby ready to cluster feed.

Having a meal plan really helps because it’s one less thing you have to stress about. 

Make sure to pin this post for later!

breastfeeding meal plan to increase milk supply

Tips to create a healthy breastfeeding meal plan

Here are a few things to keep in mind when making a meal plan for breastfeeding:

    • try to include milk boosting foods in every meal
  • avoid foods that are high in sugar and carbs
  • for breakfast and lunch consider meals that can be made ahead and just heated or eaten cold
  • use the crock pot or instant pot to make dinner time easier
  • think about your week and make sure to plan easier meals for days when you are super busy

RELATED – Meal Planning Ideas for Busy Families

What foods should not be eaten when breastfeeding?

There are some foods that you want to avoid while breastfeeding including:

  • Foods high in sugar
  • Caffeine
  • Certain herbs – parsley, sage and peppermint
  • Dairy products – if your baby is suffering from colic, reflux or eczema 
  • Gassy vegetables – broccoli, cabbage and brussel sprouts

Read this post for more on foods that you may want to avoid while breastfeeding. 

How much should a breastfeeding mom eat?

Instead of focusing on how many calories you are eating, try to just eat 3 well balanced meals per day with 2-3 snacks in between. 

Listen to your hunger cues. eat when you are hungry and make sure that when you do that you are eating healthy options. 

Following this basic guideline will help take the stress out of counting calories and feeling guilty about everything you eat.

In my experience, while breastfeeding, you tend to eat way more than you normally would. And that is okay! You are feeding a little one and trying to keep up your own energy. 

Just try to be mindful to eat real food and stay away from processed foods high in additives as much as possible because what you eat while breastfeeding does matter

 

Breastfeeding Diet Meal Plan

Having a plan for what to eat can take a lot of stress out of your day and help maintain a healthy breastfeeding diet. Just check the menu and eat what’s up next.

This plan includes meals that are based on real food and clean eating principles. They are generally gluten free and dairy free. 

Below there are 7 meal ideas suggested for each meal of the day. Simply choose the ones you like and add them to your weekly meal plan printable.  

Need a meal plan printable? Sign up for our email list below and we’ll send you a blank meal plan you can fill in PLUS a done-for-you breastfeeding meal plan sample pdf with the meals in this post. 

printable breastfeeding meal plan

 

Breakfast ideas

Breakfast is the most important meal of the day. Whatever you do, do not skip breakfast. Even if you are super exhausted. It will make it so much harder to function throughout the rest of your day.

It’s okay to repeat meals as well. For example, choose 3 breakfast ideas and alternate them throughout the week. 

Here are a few ideas you can try for breakfast:

Oatmeal + fresh berries + coconut flakes + flax meal + hemp seeds + coconut oil

Fried egg + avocado + gluten free toast

Leftover meat + kale + scrambled eggs + corn tortilla

Lactation smoothie with frozen fruit + almond milk + Milk Dust protein powder 

Overnight Oats with almond milk + chia seeds + oatmeal + fruit

Boiled eggs + avocado 

Baked sweet potato + nut butter + cinnamon

 

Lunch ideas

Here are a few easy ideas for lunch while breastfeeding. Lunch is a great time to have a salad or to use up leftovers from the night before.

Also consider spending a few minutes a week prepping ingredients for easy lunches. Having pre-chopped veggies and/or salads made ahead can make it so that you can eat even if you can’t put baby down. 

Salad with leftover meat + baked potato

Chicken salad with grapes + cashews on gf bread or crackers

Sliced turkey + avocado + sprouts + gf bread 

Sauteed beef sausage + greens + quinoa

Gluten free pasta salad + leftover meat + fruit 

Salmon patties + sweet potato fries + green salad

Taco Bowl – leftover meat + lettuce + quinoa + black beans + avocado + sprouts

RELATED – Healthy Batch Cooking for Beginners

Dinner ideas

By the time dinner rolls around you are likely worn out and not feeling much like preparing a meal. Having easy meals that you can throw together will make your life so much easier. Meals that you can make in the crock pot, or pre-made freezer meals are also a good option as you can put them in early in the day when you have more energy. 

Rotisserie chicken + sweet potato fries + sauteed greens

Chickpea curry from Healing Freezer Meals for Postpartum and Breastfeedingcoconut rice + sauteed greens

Beef stew + rice +  green salad

Chicken fajitas bowls with chicken + black beans + quinoa + lettuce + corn + avocado 

Baked salmon ( or fish of choice) + roasted potatoes + green beans

Butternut squash and carrot soup (crock pot recipe in this post on breastfeeding soup) + 

Shrimp + mushroom + greens + pesto over gf pasta

 

For more recipe ideas check out this post with healthy lactation recipes.

 

Snack ideas for breastfeeding

Snacking is a must while nursing to keep your energy up and hunger at bay. Just make sure that the snacks you choose contain healthy ingredients. Here are a few snacks ideas:

No Bake Chocolate Lactation Bars

Superfood DIY Lactation Bites

Lactation shake with Milk Dust

Apples + peanut butter

Cucumbers + Carrots + Hummus

Popcorn made with coconut oil

Almonds + raisins 

Want some breastfeeding snacks that you don’t have to make and can just grab and eat? Check out this huge list of the best prepackaged breastfeeding snacks.

 

Breastfeeding Meal Plan Samples pdf

We put these meal ideas into a one week meal plan that you can download and print, or pin to your breastfeeding board on Pinterest.

breastfeeding meal plan samples pdf

Get your printable sample meal plan for breastfeeding moms by signing up below. 

Done for You Meal Plans for Breastfeeding Moms

If you are looking for a healthy breastfeeding meals plan that include grocery list and prep lists, you may want to consider one of the meal plans below.  These are premium options for breastfeeding meal plans that can help you make meal planning more doable in the months to come. 

Breastfeeding Meal Plans

These are some of the best meal plans for breastfeeding Moms who want to eat healthy and boost milk supply.

The Postpartum Cure a Unique Postpartum Weight Loss Program for Breastfeeding Mamas

Photo Credit: the-postpartum-cure.teachable.com

If losing the baby weight is your goal, you are going to want to check out this program. It includes a diet meal plan for breastfeeding mothers to lose weight and keep up your milk supply. Plus workouts specifically designed for postpartum moms.

Learn More

Healthy Meal Planning Bundle 2019

Photo Credit: ultimatebundles.com

This meal planning bundle is an incredible deal. It has 38 done for you, one month meal plans with grocery lists and prep instructions including a breastfeeding meal plan, a whole 30 plan, a Paleo plan and many more! This is great for Moms who want the complete package. Never have to meal plan again!

Learn More

Making Meals Easier– Prep Dish

Photo Credit: lp.prepdish.com

Gluten free and Paleo meal plans that include weekly prep instructions. This is a great option for Breastfeeding Moms that want step by step instructions on how to make your meal plan happen. Click below to try it free for 2 weeks!

Learn More

Freezer Meals for Breastfeeding and Postpartum

Freezer meals that support breastfeeding! If you want to avoid cooking, or just want to have a stash of food you can choose from on days you are super exhausted, freezer meals are for you.

Learn More

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