When you have a new baby to take care of, your own nutrition might be the last thing on your mind. But when you're breastfeeding, it's vital that your body receive the nutrients it needs for your baby's benefit and your own. When I say breastfeeding nutrition, I'm not encouraging you to do any crazy fad diet or give up your favorite treats. I'm encouraging you to fuel your body because it's producing an entire food source for another human. However, when you have a newborn attached to you 24/7, finding time to sit down and eat actual meals is somewhat laughable. That's why prepping meals, accepting help, and choosing the right foods ahead of time can make all the difference.

Plan Ahead and Accept Help 

Trying to cook fresh meals every day while juggling comforting a fussy baby, nursing, pumping, changing endless diapers, resting sufficiently, and more? Hard pass. We'll get to the types of foods that are best to eat in the 4th trimester soon, but setting up a good system for when and how you'll get to eat is priority #1. 

Here are some of my tips: 

• Freezer Meal Prep: Before baby arrives, take a day to put together a couple week's worth of meals to freeze. Practically any meal can be prepared ahead of time and frozen if you use proper freezer storage methods. I like to use reusable glass containers that are also oven safe, or Stasher silicone bags. Souper Cubes are great for freezing things like soups, stews and chili, and sauces. 
  
  
• Batch Cook: If you (or perhaps your spouse or a family member) do muster up the energy to make a home-cooked meal in the early days postpartum, you might as well make a double or triple batch. Use the leftovers as meals for the next few days and freeze anything remaining. I recommend pre-packaging individual servings of leftovers into containers that can be popped in the microwave when you need a quick and easy meal. 
  
  
• Prepare Snacks: Have some healthy snack options on hand that you can grab from your fridge or pantry without having to get out a cutting board, silverware, etc. Think pre-sliced veggies with hummus, nuts and seeds, cheese sticks, apples, pears, oranges, dates, granola bars, protein balls, etc. If the only easy to grab snacks you have on hand are potato chips, you can bet that's what you'll be reaching for. 
  
  
• Meal Train: There is absolutely no shame in asking a friend or family member to set up a meal train for you and share it out. Odds are the people close to you are looking for ways to help you! Use an online meal train creator so that people can sign up easily. Online meal trains allow you to select which dates you would like to receive meals so that your fridge doesn't become too crowded. I would add in the notes section that you would also accept donations of breakfasts and snacks, since most people tend to think meal trains are only for dinners! Last note about meal trains: People do not need to stay and hold the baby if you aren't feeling up to it, and you do not need to get yourself looking presentable. Some people notify contributors that there will be a cooler on your porch, making for easy, schedule-free drop offs! 
  
  
• Instant Pot and Slow Cooker: These are lifesavers. You can throw together a healthy meal in less than 5 minutes and with minimal ingredients. Check out this Instant Pot to make meal prep even easier and faster.
  
  
• Ninja Gadgets: I am a big fan of devices that save me time and energy. I have some awesome gadgets that help create simple, nutritious foods that keep me full and provide lots of essential nutrients. Make personal smoothies in seconds with this Ninja personal blender. Craving something sweet? Make healthier ice cream with this Ninja gadget! If you've never thought of hiding some veggies in ice cream, think again! 

 

Foods You Should Eat Postpartum

Alrighty, now let's get into what foods you should be eating, not just for your own recovery but also for breastfeeding nutrition. Here are some must-have foods that are important to have on hand and simple to prepare: 

Whole Grains and High-Quality Proteins

• Oatmeal - a bowl of oatmeal is a lactation classic! It will fill you up, help your milk supply, and give you a boost of energy. 
• Brown rice and ancient grains - helps with steady energy levels. 
• Lean meats - good source of protein and essential nutrients, easy to throw in the crock pot when you wake up and enjoy for dinner later! 
• Greek yogurt - high-quality protein and probiotics. Throw in some granola, berries, and seeds. 
• Hard-boiled eggs - quick, easy, and full of amino acids. Boil a bunch in advance so that you're all set for the week.

 

Healthy Fats and Essential Minerals

• Avocado toast - healthy fats and brain development support. Use whole grain or sourdough toast. 
• Peanut butter - healthy calories and protein for postpartum moms. Try to find one with zero or minimal sugar added. 
• Pumpkin seeds, sesame seeds, and nuts - anti-inflammatory effects, rich in antioxidants. 
• Dairy products & almond milk - essential minerals and calcium. 

Lactogenic Foods to Boost Milk Flow

• Brewer’s yeast - common in lactation cookies for a reason!
• Fennel seeds - helps milk flow and digestion
• Lactation teas & herbal teas - support relaxation and milk supply
• Bone broth - nutrient-dense and great for postpartum recovery

 

Now, even though types of foods should be the bulk of your postpartum diet, I'm a huge proponent of enjoying your favorite treat every once in a while! 

The Role of Postpartum Nutrition in Recovery

Your postpartum period is not the time to start a diet or worry about "bouncing back." You're bouncing into a new chapter of motherhood, so be thankful for that. Your body has just done some extremely hard work, and if you're breastfeeding, you need additional calories to support your milk supply. Eating whole foods, nutrient-dense vegetables, getting enough protein-rich foods, and making sure you get a variety of types of foods will support both you and your baby. Plus, good news—eating well can also help with postpartum depression, energy levels, and overall health outcomes. Besides food, you should also make sure you are consuming essential vitamins and drinking enough water. 

Vitamins and Nutrients You Need

In addition to eating nutritiously, your postpartum diet should include enough vitamin C, D, and B. Check with your healthcare provider about continuing your prenatal vitamins and other nutritional needs. If you're looking for more supplement info, check out my post on supplements breastfeeding moms should consider taking.

Hydration is Everything

You’ve probably heard it a million times, but I’ll say it again: drink water. A lot of water. Have you ever heard the joke about a postpartum mom's bedside table being constantly covered with different beverages? Don't make fun, it's only natural! Glasses of water should be within reach at all times because dehydration can tank your milk supply, your mood, and your energy levels. We need all the help we can get when we're running on minimal sleep! 

Trying to increase your water intake? Give these cute bemybreastfriend water bottles a try: 

 

 

 

Not a water fan?

Try flavoring with some lemon, lime, cucumber or berries, and even throw in a few splashes of your favorite fruit juice! You can also stay hydrated with coconut milk, lactation teas, or bone broth. Or try incorporating an electrolyte mix from time to time, like LMNT. 

The Bottom Line

Breastfeeding nutrition isn’t about perfection; it’s about getting enough fuel to keep you and your baby thriving. Don’t stress over every meal—just aim for a well-balanced diet with plenty of whole grains, nutrient-rich veggies, lean proteins, healthy fats, and hydrating fluids. Not only does a healthy diet support your milk supply, but also strengthens your immune system so that you hopefully don't catch any nasty viruses during this time. 

If you need more tips on postpartum prep, check out my podcast Episode 5 - Postpartum Prep with Allegra Gast.

 Allegra Gast is a registered dietitian and an IBCLC. She focuses on helping postpartum moms feel better. Allegra is a huge believer in the root cause approach and is always digging deeper into the why.

 

You got this, Mama! Now go make yourself a healthy snack.