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MEAL PLANS & MORE FOR
BREASTFEEDING
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Dietitian planned and developed meal plans and more for breastfeeding moms.

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The 21-Day Breastfeeding Meal Plan

Breastfeeding a Baby with Dairy Sensitivity e-Book

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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)

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

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

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 “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

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

🧁 Carrot Cake Muffins 🧁are the new addition to my #breastfeedingmealplan because they’re wholesome, nutritious, super yummy and meal prep friendly for busy moms (breastfeeding or not!)

👉 just bake a batch or 12 or more and freeze for later!

Here’s the (breastfeeding friendly) recipe for 12 muffins:

Carrot Cake Muffin 🥕🧁

1 cup Oats
1 cup Almond Flour
1/2 cup grated Carrots
1/2 cup chopped Walnuts
1/2 cup unsweetened Applesauce
1 tsp Baking Powder
1 tbsp Cinnamon
1 tsp ground Ginger
1 tbsp Flaxseeds
2 farm fresh Eggs
2 tbsps Maple Syrup
3/4 cup Milk of Choice
Yogurt (Greek or dairy free) for Topping

1. Preheat oven to 350 degrees F (180 degrees C)
2. Grease muffin tin with Avocado Oil
3. Mix all of the ingredients (except yogurt)# in a bowl. Spoon evenly into the muffin cups.
4. Bake for 20 to 30 minutes until tops spring back when lightly pressed. Top with yogurt to serve.

Nutrition facts per muffin (estimated)
Cal: 165 kcal
Fat: 10 g
Carbs: 14 g
Pro: 7 g

Save this recipe for later
and follow for more #breastfeedingfriendly recipes👇

#breastfeedingrecipes

🧁 Carrot Cake Muffins 🧁are the new addition to my #breastfeedingmealplan because they’re wholesome, nutritious, super yummy and meal prep friendly for busy moms (breastfeeding or not!)

👉 just bake a batch or 12 or more and freeze for later!

Here’s the (breastfeeding friendly) recipe for 12 muffins:

Carrot Cake Muffin 🥕🧁

1 cup Oats
1 cup Almond Flour
1/2 cup grated Carrots
1/2 cup chopped Walnuts
1/2 cup unsweetened Applesauce
1 tsp Baking Powder
1 tbsp Cinnamon
1 tsp ground Ginger
1 tbsp Flaxseeds
2 farm fresh Eggs
2 tbsps Maple Syrup
3/4 cup Milk of Choice
Yogurt (Greek or dairy free) for Topping

1. Preheat oven to 350 degrees F (180 degrees C)
2. Grease muffin tin with Avocado Oil
3. Mix all of the ingredients (except yogurt)# in a bowl. Spoon evenly into the muffin cups.
4. Bake for 20 to 30 minutes until tops spring back when lightly pressed. Top with yogurt to serve.

Nutrition facts per muffin (estimated)
Cal: 165 kcal
Fat: 10 g
Carbs: 14 g
Pro: 7 g

Save this recipe for later
and follow for more #breastfeedingfriendly recipes👇

#breastfeedingrecipes

Save this recipe 👆 as your go-to postpartum warming soup! 🍲

I received a lot of “heat” (you see what I did there 😉) the other day for posting a recipe for a cold electrolyte loaded lemonade for pregnant and breastfeeding moms. It was pointed out that traditional Chinese medicine forbids anything cold or even at room temperature in the postpartum period. Only hot teas, soups and stews, I was told. That includes staying indoors for at least 40 days postpartum.

Now, don’t get me wrong. I respect those traditions and I’m sure they have their place in time. People lived in harsh conditions back in the day, many didn’t survive childbirth and catching a cold in the postpartum period could be a death sentence. But luckily, most of us live under comfortable conditions where we can afford the little bit of heat loss from drinking a cold lemonade (which isn’t much, trust me). You can certainly avoid all cold drinks immediately postpartum, but it’s certainly not a must, especially for established breastfeeding moms.

So, back to the soup 🍲 ⬇️

I am actually still a fan of warm and soft postpartum recovery soups (one doesn’t need to exclude the other), and studies show the ingredients are indeed helpful to relief postpartum constipation, for wound healing, and for making nutritious breast milk. This one contains electrolytes, collagen, protein, minerals, antioxidants and tons of flavor because a key ingredient is my homemade super gelatinous bone broth!

👉👉 Comment “Bone Broth” below and I’ll send you the link to my homemade bone broth recipe!

❗️A quick note on parsley:
Large amounts of parsley may decrease milk supply, but small amounts (such as a teaspoon for garnish) will most likely not. If you are worried, you can just leave the parsley out!

#postpartumsoup #postpartumrecovery #postpartumrecipes #lactationsoup #warmingsoup #postpartumrecoverymeal

Save this recipe 👆 as your go-to postpartum warming soup! 🍲

I received a lot of “heat” (you see what I did there 😉) the other day for posting a recipe for a cold electrolyte loaded lemonade for pregnant and breastfeeding moms. It was pointed out that traditional Chinese medicine forbids anything cold or even at room temperature in the postpartum period. Only hot teas, soups and stews, I was told. That includes staying indoors for at least 40 days postpartum.

Now, don’t get me wrong. I respect those traditions and I’m sure they have their place in time. People lived in harsh conditions back in the day, many didn’t survive childbirth and catching a cold in the postpartum period could be a death sentence. But luckily, most of us live under comfortable conditions where we can afford the little bit of heat loss from drinking a cold lemonade (which isn’t much, trust me). You can certainly avoid all cold drinks immediately postpartum, but it’s certainly not a must, especially for established breastfeeding moms.

So, back to the soup 🍲 ⬇️

I am actually still a fan of warm and soft postpartum recovery soups (one doesn’t need to exclude the other), and studies show the ingredients are indeed helpful to relief postpartum constipation, for wound healing, and for making nutritious breast milk. This one contains electrolytes, collagen, protein, minerals, antioxidants and tons of flavor because a key ingredient is my homemade super gelatinous bone broth!

👉👉 Comment “Bone Broth” below and I’ll send you the link to my homemade bone broth recipe!

❗️A quick note on parsley:
Large amounts of parsley may decrease milk supply, but small amounts (such as a teaspoon for garnish) will most likely not. If you are worried, you can just leave the parsley out!

#postpartumsoup #postpartumrecovery #postpartumrecipes #lactationsoup #warmingsoup #postpartumrecoverymeal

Since the recipe I posted several days ago received so much attention (most of it positive, thank you 🙏🏻), I have been wanting to clear up some misconceptions.

There isn’t a strict diet you have to adhere to while breastfeeding! Most foods are a-ok to eat and I encourage you to eat a variety of food, both for your and baby’s physical health and development as well as your mental health (isn’t motherhood stressful enough?)

There are few foods to avoid while breastfeeding - you can eat a wholesome, varied diet with all of the food groups! Some moms may need to avoid a few more foods due to food sensitivities, but even then I would recommend to only avoid these foods if you are sure they are causing the symptoms and only for as long as necessary (most food sensitivities are outgrown by a year!)

👉👉 So, share this with a pregnant or breastfeeding mom because this fear mongering of different foods and shaming moms for eating certain foods while breastfeeding needs to STOP 🛑

Do you agree?

#breastfeedingnutrition #breastfeedingnutritiontips #breastfeedingnutritionist #breastfeedingfoods #breastfeedingfoodtips

Since the recipe I posted several days ago received so much attention (most of it positive, thank you 🙏🏻), I have been wanting to clear up some misconceptions.

There isn’t a strict diet you have to adhere to while breastfeeding! Most foods are a-ok to eat and I encourage you to eat a variety of food, both for your and baby’s physical health and development as well as your mental health (isn’t motherhood stressful enough?)

There are few foods to avoid while breastfeeding - you can eat a wholesome, varied diet with all of the food groups! Some moms may need to avoid a few more foods due to food sensitivities, but even then I would recommend to only avoid these foods if you are sure they are causing the symptoms and only for as long as necessary (most food sensitivities are outgrown by a year!)

👉👉 So, share this with a pregnant or breastfeeding mom because this fear mongering of different foods and shaming moms for eating certain foods while breastfeeding needs to STOP 🛑

Do you agree?

#breastfeedingnutrition #breastfeedingnutritiontips #breastfeedingnutritionist #breastfeedingfoods #breastfeedingfoodtips

Interesting fact about breast milk ⬇️

While your diet affects many aspects of your breast milk, electrolytes such as Magnesium, Potassium and Calcium are actually NOT affected by your diet.

That’s because they are so important for baby’s heart rhythm and to maintain baby’s fluid balance, the amount in your breast milk will be tightly regulated and unaffected by your diet.

👉 👉👉 here’s the kicker:
That means YOU can more easily get dehydrated while breastfeeding and if you do get dehydrated, it can also decrease your milk supply.

To make sure you stay hydrated with both water AND electrolytes, drink about 12 to 16 cups (2.8 to 3.8 liters) of water each day, and make some of those drinks electrolyte drinks such as this one!

Save this recipe and follow for more breastfeeding friendly recipes!

#breastfeedinghydration #lactationdrinks #breastfeedintips #breastfeedingfacts

Interesting fact about breast milk ⬇️

While your diet affects many aspects of your breast milk, electrolytes such as Magnesium, Potassium and Calcium are actually NOT affected by your diet.

That’s because they are so important for baby’s heart rhythm and to maintain baby’s fluid balance, the amount in your breast milk will be tightly regulated and unaffected by your diet.

👉 👉👉 here’s the kicker:
That means YOU can more easily get dehydrated while breastfeeding and if you do get dehydrated, it can also decrease your milk supply.

To make sure you stay hydrated with both water AND electrolytes, drink about 12 to 16 cups (2.8 to 3.8 liters) of water each day, and make some of those drinks electrolyte drinks such as this one!

Save this recipe and follow for more breastfeeding friendly recipes!

#breastfeedinghydration #lactationdrinks #breastfeedintips #breastfeedingfacts

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