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.
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 all the things 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!
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 foods to boost milk supply 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
- 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.
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
Here are a few easy lunch ideas for breastfeeding moms. 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
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 + sautéed greens
Chickpea curry from Healing Freezer Meals for Postpartum and Breastfeeding + coconut rice + sautéed 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 snack ideas:
Apples + peanut butter
Cucumbers + Carrots + Hummus
Popcorn made with coconut oil
Almonds + raisins
Healthy Lactation Cookies (so that you can indulge without feeling guilty!)
Checkout this Breastfeeding Snack Cookbook for more homemade ideas.
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.
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 postpartum 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.