Meal Plan for Breastfeeding Moms

Breastfeeding Meal Plan
Our bodies are freaking amazing – aren’t they?
Every time I learn something new I just want to look in the mirror and say: “You are such a badass!!”

At the same time, our bodies need to be taken care of and protected because it’s the only one we’re going to get!

So Breastfeeding mama’s I’m talking to you – take care of yourself!!

I know, you are laughing at me right now. “Take care of myself? With what time? With what energy? I don’t even know what day it is!!”
I totally get it! I have three kids and I remember well the haze of newborn days, the excitement of those first milestones, the craziness of a mobile crawler and before you know it the first year is over.

But, it’s important…let me drop some science on you.
When you are breastfeeding – baby’s nutrition is numero uno. Your body will do whatever it has to do to make sure your baby get’s what they need. It’s pretty amazing! However, if you aren’t eating nutrient rich foods, guess where your body is going to pull the nutrients from? YOU. Your reserves, your storehouse – your body will start breaking apart in order to get the nutrients your baby needs.

Sounds dramatic…but it’s true. Your bones will lose density if you aren’t getting enough calcium. Not to mention, you are probably a tiny bit depleted in the nutrient department already from growing this baby inside you for nine months! Amiright?

This is why it matters, yes because you want to give you baby the best milk possible, yes because the healthier you eat while breastfeeding the more your baby will develop a natural taste and preference for healthy foods, yes, it will help you have more energy and stamina and drop some of that baby weight but also because you either fuel your body right or let it fall apart – literally!

Eating a variety of foods is THE best thing you can do for your body during this time. I know that for me, carbs are the quickest, easiest and most satisfying foods to eat. I remember grabbing a bowl of cereal for breakfast, crackers for snack, a handful of gold fish for lunch, some chips and salsa later on when I was starving from such a small lunch, and then I would finally get some good food at dinner – protein, carb and a small portion of veggies. This was SO bad for my energy and mental clarity and health, but it was EASY (or so I thought). Little did I know, taking a bit of time to plan out healthy snacks, and a variety of foods, increasing my protein intake, fruits, veggies and healthy fats gave me SO much energy and then I couldn’t NOT include these foods in my diet.Breastfeeding Meal Plan

Variety doesn’t have to mean “complex”.
Here is a sample meal plan that you can use whether you are breastfeeding or not – you can use it as is, or simplify and use it to inspire you to create your own meal plan by choosing one or two of the breakfast and lunch options and repeating all week long (this is what I do).

For all the recipes in this meal plan (and TONS more) CLICK HERE.

You are worth taking care of mama! Fuel that body so you can be around a long time to enjoy your babies and have the energy to be the mom you want to be!


  1. Did you add in your shakeology in between the meals on your sample meal plan? If so, when would you typically drink your shakes?

  2. You’re truly right, us moms need to take care of ourselves in order to have the energy to take care of our families. Unfortunately, I cannot get the sample meal plan link to work.

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