MEAL PLANS & MORE FOR
BREASTFEEDING
MAMAS

GET THE BREASTFEEDING ESSENTIALS BUNDLE

Dietitian planned and developed meal plans, guides and more for breastfeeding moms.

100% money back guarantee!

JOIN MY COMMUNITY ON INSTAGRAM

Which one’s your favorite??

My new #mealprep #lunchinabox ideas for the new #breastfeedingmealplan (coming soon!)

Follow for updates and tag a soon to be #postpartum or #breastfeedingmom

#postpartummealprep #breastfeedingmeals #postpartummeals #postpartummealplan #breastfeedingrecipes

Save the recipe 👇 and share with your fellow 🤰 and 🤱👩‍🍼mamas!

🍎 Apple Pie Chia Seed Pudding 🍎
(makes 5 servings)

1/2 cup Chia Seeds
1 cup unsweetened Applesauce
1/4 cup Almond butter
1 tbsp Maple Syrup
1 tbsp Cinnamon
1/2 tbsp ground Ginger
1/2 cup Marine Collagen

Instructions:

1. Add all ingredients to a bowl and mix.
2. Divide mixture between serving bowls and store in the refrigerator. After about 2 hours, it will be ready to consume.
3. Top with your favorite toppings (I used Greek yogurt, diced apples, some nuts and more maple syrup)

#breastfeedingrecipes #breastfeedingmealplan #postpartumrecipes #breastfeedingnutrition

Save the recipe 👇

Do you want to see more meal prep recipes like this? Let me know in the comments!👇

😋High Protein Egg Soufflé 😋
with #lactationsuperfoods
(Makes 3 portions)

6 Eggs (farm fresh)
1 cup Cottage cheese
Salt & Pepper to taste
1/2 tsp Turmeric
1/2 cup Spinach (chopped)
9 Cherry tomatoes (halved)
6 Mushrooms (sliced)
3 tsps Nutritional or Brewer’s yeast (optional)

Serve with fruit and crackers for a complete meal.

Directions:
1. Preheat oven to 350 degrees Fahrenheit (180 degrees C)
2. Put eggs, cottage cheese and spices in a bowl. Blend until smooth (I use an immersion blender).
3. Divide mixture between three glass containers (oven safe!)
4. Top with desired toppings.
5. Bake for 20 to 30 minutes, until no longer runny. Sprinkle with nutritional or brewers yeast, if desired.

Can be stored in the refrigerator for 3-5 days (or in the freezer for longer). Reheat in the microwave.

📌 Save this recipe and check out my Dietitian developed #breastfeedingmealplan for more recipes like this!

#postpartummealprep #postpartumrecipes #breastfeedingrecipes #postpartummeals

Save these #postpartumsmoothie recipes and comment “meal plan” to get the link to my 21-Day Breastfeeding meal plan!

Follow @thelactationnutritionist for more postpartum and breastfeeding recipes! 🤱 You can do this! 💪

#postpartumrecovery #postpartumrecipes #postpartumwellness #breastfeedingrecipes #lactationsmoothie #lactationsmoothies #breastfeedingmeals

Save this super easy meal prep recipe for your #postpartumjourney 👇

These are some highly nutritious and energy dense peanut butter cups that will assure a good #milksupply

And TBH, I think they’re better than the real deal!!

What makes these homemade peanut butter cups lactation friendly?

👉 Oats are rich in beta-glucan, a type of soluble fiber that has shown in some studies to increase #prolactin levels (essential for milk production)

👉 Consuming peanut butter while #breastfeeding may help protect your baby from developing a peanut allergy

👉 the soluble and insoluble fiber content in this snack can help your gut health get back on track after giving birth

👉 they are rich in essential nutrients and good fats to help you meet your calorie and nutrient requirements and transfer all the good stuff to your baby via your milk

👉 they are a quick and easy snack you can meal prep and have on hand for when you need energy!! (These can be stored in the freezer or refrigerator)

More recipes like this are in my #breastfeedingmealplan
Comment “Meal Plan“ and I’ll send you the 🔗 or check out my website (in bio)

Tag a breastfeeding mom 👇 Everyone needs to know how valuable sprouts are in the #postpartumdiet and just how easy they are to make at home!

Sprouts are like the egg yolk of the plant world! Extremely nutrient dense with phytonutrients that have superpowers 💪 and enzymes for enhanced bioavailability and improved digestion. They are, essentially, nature’s multivitamin!

Not only that, but they may have some extra benefits while breastfeeding such as preventing respiratory infections and even boosting milk supply!

Don’t believe me? Read my new blog post “Why Sprouts Are a Superfood for Breastfeeding Moms: Benefits, Safety, and Tips” - link is in my bio or comment “sprouts”.

I always recommend making your own sprouts at home because it’s cheaper, and safer. Sprouts can easily become contaminated due to the moist and warm environment in which they thrive so making your own and using safe food handling practices is *my* preferred method.

What you need:
- a clean mason jar, preferably with a draining lid.
- sprouting seeds for a reputable source (see my blog post “Why Sprouts Are a Superfood for Breastfeeding Moms: Benefits, Safety, and Tips”) for which seeds to choose and which to avoid! (línked in bio)
- clean water

🌱 The Process 🌱

Day 1: Add 2 tbsp seeds to a clean mason jar. Fill halfway with water and soak overnight in a dark place.

*Tip: You could add 1 tsp vinegar or citric acid to the water to further reduce the risk of contamination, but I’ve personally never had an issue.

Day 2: In the morning, drain the water and rinse twice. Shake the jar to spread the seeds around (they should stick to the glass). Rinse again that evening.

Day 3: Sprouts should start to shoot. Place in a sunny spot. Rinse again that morning and evening.

Day 4: Rinse again in the morning and evening. Sprouts should continue to grow and turn green.

Day 5: Sprouts should be done! Rinse again and place in the refrigerator. Consume within 5 days. Don’t forget to rinse!

Save this tutorial 📌

#breastfeedingtips #breastfeedingmom #breastfeedingnutrition #breastmilkbooster #lactationbooster

Save this to your postpartum, breastfeeding or pregnancy recipe collection! Because not only do your kids deserve fun and colorful things, so do you!

Treat yourself, girl!!!

It’s surprisingly easy and quick! Took me less than 5 minutes to assemble!

🍌 Healthy Banana Split 🍌

1 Banana
1/2 cup Yogurt (I used Stonyfield plain probiotic)
1/2 Assorted fruit, cut up or mashed
1 tbsp chopped Nuts
1/2 tsp Chia Seeds
1 tsp melted chocolate

Directions:
Assemble as shown in the video or however you fancy!

☀️ Start the day in a good mood with this colorful and fun *healthy* banana split! Loaded with antioxidants, important minerals, protein, fiber and more.

Follow me for more #postpartum and #breastfeeding recipes!
#breastfeedingrecipes #postpartumrecovery #postpartumrecipes

Comment “CALCULATOR” to get the línk to my Breastfeeding Calorie Calculator!

Or just google “Breastfeeding Calorie Calculator” and mine should be top search result - make sure it’s the calculator by “The Lactation Nutritionist“

👉 evidence-based on the Mifflin-St. Jeor Equation
👉 now available in imperial AND metric systems!
👉 Find YOUR ideal calorie range while pregnant and/or breastfeeding!

👇Here’s how I want you to use this calculator👇

✅ Use it to guide you on your postpartum weight loss journey by sticking to a healthy calorie and weight loss goal.

❌ Don’t try to lose weight too fast while breastfeeding. You may lose your milk supply, be left with saggy skin and no energy to tackle the day.

✅ Use it to make sure you’re eating enough calories if you see a drop in your milk supply.

❌ Restricting calories too much can decrease your milk supply!

✅ Use it to make sure you’re meeting your calorie needs while pregnant. Weight loss is usually not recommended during pregnancy!

❌ Don’t cut calories and try to lose weight while pregnant unless your doctor recommends it.

✅ Use it as a guide to stay within a healthy calorie range while pregnant or breastfeeding.

❌ Don’t obsess over calories and develop an unhealthy relationship with food.

#breastfeedingcalories #breastfeedingcaloriecounter #breastfeedingmom #postpartumweightloss #postpartum #postpartumweightlosstips

Comment SUPERFOODS below to receive my FREE Lactation Superfoods Guide which explains which foods you should incorporate while breastfeeding, and why!

Save this Superfoods Broccoli Cheddar Soup recipe to your #postpartumrecipe collection!

This is a staple in my family (yes, everyone can benefit from these superfoods!)

Save the recipe 👇

🥦 🥕 Broccoli Cheddar Superfoods Soup 🥦 🥕

2 tbsp grass fed Butter
1/2 c Red Onion
1/2 tsp Paprika
1/2 tsp Garlic Powder
1/2 tsp Turmeric
1/4 tsp Nutmeg
1 tsp Dijon Mustard
1 c grated Carrots
2 c Broccoli
3 c Bone Broth
2 c Half & Half
1 tbsp Chicken Base or Bouillon
6 ozs shredded Cheddar Cheese
Salt & Pepper to taste

1. Heat Butter in large pot on medium heat. Add chopped onion and saute until translucent. Add spices and mustard and stir to combine.
2. Add carrots, broccoli, broth, half & half and bouillon, stir and bring to a boil.
3. After about 10 minutes of simmering, add grated cheese and stir until melted. Season with Salt & Pepper to taste.

#lactationrecipes #breastfeedingrecipes #postpartumsoup #postpartumsoups #breastfeedingnutrition #lactationbooster #milksupplybooster #brewersyeastrecipe

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

MEAL PLANS & MORE FOR BREASTFEEDING MAMAS

GET THE BREASTFEEDING ESSENTIALS BUNDLE

JOIN MY COMMUNITY ON INSTAGRAM

​

MEAL PLANS & MORE FOR
BREASTFEEDING
MAMAS