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 following a postpartum diet 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 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 is 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. 

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{Disclosure: This post contains affiliate or referral links. Read more about that here.} 

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
  • Caffeine – read more about drinking caffeine while breastfeeding
  • 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. 

And if you have a gassy baby, read this one on foods to avoid while breastfeeding to prevent gas.

And this one on foods to avoid with acid reflux baby.

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 eat, 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 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.

If you are trying to lose weight while breastfeeding, this meal plan can help you!

The plan includes meals that are based on real food and clean eating principles. They are generally low-carb, gluten-free and dairy-free. 

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

It’s a good idea to add a few of these breastfeeding drinks that help milk supply to your plan as well.

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 for Breastfeeding

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 breastfeeding breakfast ideas and alternate them throughout the week. 

Here are a few ideas you can try for breakfast:

Lactation Oatmeal – fresh berries + coconut flakes + flax meal + chia seeds + coconut oil

RELATED – Read more about the benefits of coconut while breastfeeding

Fried egg + avocado + gluten free toast

Leftover meat + kale + scrambled eggs + corn tortilla

Ultimate Lactation smoothie with frozen fruit + almond milk + Majka protein powder 

Lactation Overnight Oats with coconut milk + fruit

Green Smoothie for Breastfeeding (love this version! Easy + fruity way to get daily greens!)

Boiled eggs + avocado toast

Baked sweet potato + nut butter + cinnamon (Sweet Potato Breakfast Bowl recipe here!)

Read more about using oatmeal to increase breast milk here.

Breastfeeding Lunch ideas

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 taco chicken + lettuce + quinoa + black beans + avocado + sprouts

RELATED – Healthy Batch Cooking for Beginners

Dinner Ideas for Breastfeeding

By the time dinner rolls around you are likely worn out and not feeling much like preparing a meal.

Having easy breastfeeding dinners 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 Breastfeedingcoconut rice + sautéed greens

Beef stew + rice +  green salad

Grilled fenugreek chicken thighs + sweet potato + big 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

Milk Making Chicken Soup Recipe for Breastfeeding

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

Sushi while Breastfeeding is a good option too.

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.

While any clean eating snacks will do, homemade lactation snacks are the best option as they contain milk boosters and you control the ingredients.

Here are a few good breastfeeding snack ideas:

No Bake Chocolate Lactation Bars

Superfood DIY Lactation Bites

Banana Lactation Muffins

Lactation shake with Milk Dust

Apples + peanut butter

Pumpkin Oatmeal Lactation Smoothie

Cucumbers + Carrots + Hummus

Blueberry Lactation Muffins

Lactation Granola

Oatmeal Lactation Cookies Recipe

Popcorn made with coconut oil

Lactation Smoothie Freezer Packs – great to meal prep for quick snacks or breakfast

Almonds + raisins 

Healthy Lactation Cookies (so that you can indulge without feeling guilty!)

Banana Lactation Smoothie (for making breast milk fattier!)

Peanut Butter Lactation Cookies

Lactation Banana Bread – goes really nicely with a cup of lactation tea

Pumpkin Lactation Cookies

Check out this Breastfeeding Snack Cookbook with all my homemade lactation snacks.

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 and these postpartum snacks.

Breastfeeding Meal Plan Sample 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.

sample breastfeeding meal plan for one week

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 meal plan that includes a postpartum grocery list and prep list, 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.

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More on Breastfeeding Diet

Lactation Cookies How Do They Work

Chocolate and Breastfeeding – what you need to know before indulging

How Much Water to Drink while Breastfeeding

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