Looking for ideas of what to eat while breastfeeding? Breastfeeding requires a lot of fuel to produce breast milk and keep your energy up. This list of lactation recipes will give you some good ideas of what to eat for breakfast, lunch, dinner, snacks and even dessert so that you don’t have to feel hungry all the time.
There are certain foods that you want to avoid while breastfeeding especially if your baby is experiencing colic, lots of gas or has acid reflux. This list includes only recipes with foods that are considered good for breastfeeding.
It also has a special focus on milk making foods. Eating more milk making foods, called galactagogues, can help you easily have a plentiful milk supply for your baby.
So stop feeling like there is nothing you can eat while breastfeeding. Or that you can only eat plain and bland foods.
That is not the case!
You can eat a wide variety of foods and flavors and still encourage quality breast milk production and be mindful of the foods that can irritate your baby.
You can even eat to lose the baby weight if that is one of your goals.
All the recipes in this list are:
- lactation friendly
- clean eating
- low carb
- gluten free
- dairy free
- and super tasty
Think of this post as an easy menu for breastfeeding mothers! Choose a recipe from each category and you will have an easy meal plan that supports lactation.
Make sure to pin this post for later so that you can come back whenever you need breastfeeding meal ideas!
Lactation Breakfast Recipes
All of these ideas will help you start you day with more energy and are fairly easy to make.
1 – Dark Chocolate Quinoa Breakfast Bowl from the Minimalist Baker – quinoa is an amazing superfood and can help you make more breast milk. This indulgent breakfast bowl is loaded with good for you ingredients including coconut milk, dark chocolate, berries and hemp and chia seeds. This is a delicious and power packed way to start your morning for more energy throughout the day.
2 – Strawberry + Coconut Overnight Quinoa from Simply Quinoa – have you tried overnight quinoa? This is a great way to use up leftover quinoa and have an easy breakfast on hand for mornings you are super tired from being up with baby. Great for boosting milk supply and energy!
3 – Superfood Galaxy Blueberry Oatmeal Recipe from Breakfast Criminals – why just have plain old boring oatmeal, when you could have superfood boosted oatmeal with moringa! Oatmeal is a known galactagogue for increasing milk supply. Moringa is another terrific superfood to add to your breastfeeding diet as many Moms (especially in the Philippines) use it to help increase milk supply.
4 – Loaded Breakfast Sweet Potatoes from Food with Feeling – did you know that sweet potatoes are another great food for boosting lactation? This recipe for loaded sweet potatoes is an easy vegan and gluten free breakfast. Bake a bunch of sweet potatoes for dinner and make extras to heat quickly in the morning. You can play around with the toppings to make it more fun.
5 – Sausage and Kale Make Ahead Egg Muffins from Fox and Briar – Mama, you need this easy make ahead breakfast in your life! These egg muffins are a low carb, grain free, and high protein making them a perfect breakfast for breastfeeding moms. Make a batch on the weekend and just heat and eat for a simple and healthy breakfast when you don’t feel like cooking.
Lactation Friendly Lunch Ideas
Eating lunch can be a challenge for a lot of breastfeeding moms. If you are juggling life at home with a newborn, sometimes the last thing you are thinking about is what to make for lunch until you are starving. And if you are working and pumping you need a hearty lunch you can take with you to fuel you through the afternoon and help get the milk flowing.
These lunch ideas are all make ahead recipes that you can have on hand for when hunger strikes, or take with you on the go. That way you don’t have to think about what to eat, you can just grab your healthy pre-made option.
6 – Curry Chicken Salad from The Real Food Dietitians – This chicken salad is a must make for breastfeeding moms. It includes curry powder which has the lactation boosting herb fenugreek.
7 – Mayo-free Avocado Egg Salad from the Roasted Root – super simple to make with only 4 ingredients. This is great severed on gluten free bread, with crackers or on a lettuce wrap.
8 – Quinoa and Kale Mason Jar Salad from Pickles and Honey – Salads in a jar are a great healthy make ahead lunch for breastfeeding. This recipe features 2 lactation super foods – quinoa and chickpeas.
9 – The Superfood Wrap from Young and Raw – This wrap is loaded with good for you, lactation boosting ingredients. It includes chickpeas, kale, sweet potatoes, quinoa and carrots for a hearty and filling lunch. It is gluten free and vegan. Make a big batch of the filling ahead of time so you can throw this together quickly when hunger strikes.
10 – Baked Black Bean & Sweet Potato Veggie Burgers from Joy Food Sunshine – This is a great make ahead recipe that can be frozen and quickly reheated at lunch. These burgers have the lactation boosters sweet potatoes and oatmeal. They can be eaten by themselves (one handed when needed), over a salad, or on gluten free bread.
Easy Homemade Lactation Snacks
Having healthy snacks on hand while breastfeeding is an absolute MUST. These recipes are easy, homemade ideas that are low in sugar and contain healthy ingredients.
No time or patience to make your own snacks? Check out this list of prepackaged healthy breastfeeding snacks.
11 – The Best DIY Superfood Lactation Energy Bites from Birth Eat Love – I created this easy lactation bites recipe to satisfy my hunger (and sweet tooth) while breastfeeding my 4th baby. I am so excited to have it featured over at Vigor it Out. You can make this recipe pretty quickly in one bowl with ingredients you probably already have on hand. These give you a nice little energy boost. Just make sure to make a double batch, as they go quickly!
12 – Lactation Boosting Trail Mix from Naturally Free Life – This lactation snack is so easy to make and much healthier than most store bought trail mixes you will find. This trail mix is loaded with protein and healthy fats making it the perfect snack to keep in your breastfeeding station and munch on while feeding baby.
13 – Healthy Lactation Granola Bars from Eco Living Mama – These granola bars are so awesome for boosting milk supply with all good for you ingredients. This recipe is dairy free and uses honey for sweetener rather than sugar! This is a great make ahead snack for breastfeeding Moms.
14 – Healthy Chocolate Chip Lactation Muffins from Mama Bear Bliss – If you have been looking for a lactation muffin that is actually healthy, look no further! This recipe is flour free, sugar free and oil free!
15 – Date & Oat Lactation Energy Bites (Vegan & Gluten-Free) from Detoxinista – this energy bite recipe is sweetened with only date fruit. Flax and oatmeal in these bites will give you a lactation boost.
16 – No Bake Chocolate Lactation Bars from Birth Eat Love – this is the perfect no bake snack for breastfeeding moms. It is quick and easy to make and contains simple ingredients you probably already have in your kitchen. A totally guilt free snack for you to indulge you sweet tooth.
Lactation smoothies are a great way to boost nutrients while breastfeeding. Try one for breakfast, as a snack or after working out.
17 – Tropical Lactation Smoothie Recipe with Brewers Yeast from Vigor it Out – This smoothie is loaded with lactation boosting ingredients. It includes brewer’s yeast, oats, flax, papaya and almond milk to fortify and get your milk flowing. If you are struggling with low milk supply definitely start drinking this smoothie daily for quick results.
18 – Apricot Breakfast Smoothie from Brave Little Mama – This is a super simple recipe that includes the lactation boosters oats and flax. There’s a great tip on soaking your oatmeal first to help make it more digestible and easier to blend.
19 – Kale + Cherry Lactation Shake from Joyful Messes – Getting extra protein while breastfeeding can help you feel full longer and lose weight. This protein shake has added greens and delicious cherries for added nutrients for making more milk.
20 – Green Lactation Smoothie from My Pure Plants – a yummy green smoothie that features kiwi! This lactation smoothie is loaded with nutrients you need to make quality breast milk!
Dinner Recipes for Breastfeeding
Lactation dinner recipes that will help your produce more breast milk and nourish your body and baby. These are dairy free recipes and are generally safe recipes for breastfeeding mothers with gassy babies or colic. Try out some of these simple, clean eating recipes that are great for the whole family.
21 – Chicken Soup That Will Increase Your Milk Supply from This Lost Mama – a great recipe that is passed on from a midwife for getting your breast milk to come in. Definitely worth giving a try!
22 – Creamy Chicken Casserole (Paleo, Whole30 + Dairy-Free) from Real Simple Good – a hearty and comforting recipe that is family friendly and makes leftovers. The nutritional yeast gives it creaminess without milk if you are avoiding dairy while breastfeeding.
23 – Loaded Taco Sweet Potato Skillet (Paleo, Whole30) from Paleo Running Momma – a yummy skillet meal that contains sweet potatoes and garlic – 2 lactation boosters. There are multiple variations and additions suggested for this recipe to adjust for your family’s tastes.
24 – Sheet Pan Lemon Garlic Salmon and Veggies from Whole Kitchen Sink – this is a super easy healthy dinner that you can make for dinner with very little effort. Great for nights when you are too exhausted to cook.
25 – Slow Cooker Whole30 Paleo Korean Beef Stew from Faith Food and Fitness – an amazingly favorable dinner that is so easy because the slow cooker does all the work.
Looking for more easy breastfeeding dinner ideas? Check out these 9 Breastfeeding Soup Recipes that can all be made in the slow cooker or instant pot!
Lactation Dessert – Cookies and Sweet Treats
Lactation cookies and treats are a super popular way to boost milk supply. Just make sure the treats you choose have good for you ingredients and are low in sugar. These are some healthy lactation desserts that will satisfy your sweet tooth without sacrificing your weigh loss goals or health.
26 – No-bake Chocolate Cashew Lactation Cookies from Nourish Move Love – adoringly called boobie balls, these no bake lactation cookies are a breastfeeding Mama’s dream – super easy to make, healthy and delicious.
27 – Paleo Lactation Cookies from Veggie Staples – a truly good for you lactation cookie that is low in sugar and grain free.
28 – Lactation Cookie Dough Bites from Real Food RN – love cookie dough? This is an super yummy way to boost milk supply.
More on Breastfeeding from Birth Eat Love
Our goal here is to make healthy eating for breastfeeding Moms. Check out some of our best resources below:
Recommended Breastfeeding Resources
For a complete program for boosting milk supply and losing the baby weight, check out the Postpartum Cure. Meal plans, diet advice, workout videos and support to help your achieve your post-baby fitness goals.
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