This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.

I’m nursing my third baby now. I’ve finally got the hang of losing the baby weight, while keeping a tremendous amount of milk supply on board for the little one. I’ve even had a bout of mastitis from over producing, while still losing all the baby weight in about 2 months. 

Your diet is really key to telling your body its okay to let go of fat, while also providing the nutrients to produce the liquid gold your baby needs. If you are looking for a quick way to increase your milk supply, while not consuming extra calories, I highly recommend Fenugreek. I’ve used it a few ways, but the drinkable versions worked best for me. I also found this resource amazing in helping understand breastfeeding, and how to keep up a healthy supply. I am a firm believer in a nutrient-dense, breastfeeding diet, which is why I created my program for postpartum mamas to lose weight, eat for an abundant milk supply, and regain strength and fitness. I can’t tell you how important all three of those components are to healing postpartum, and I included 60 recipes, a meal plan and grocery lists to make it as simple as possible. Check out the testimonials at the end of this post!




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Many moms get nervous that if they decrease their calories to lose the baby weight, their milk supply will decrease also. This is especially worrisome for mothers who are working and pumping. In reality, you have to be very malnourished to stop producing milk. You’re body’s number one goal is to feed your baby, then yourself. What happens when you don’t eat enough nutrients is YOU suffer first.

PS! If you are looking for a way to workout as well, to help with your weight loss, I LOVE this app. It has a fourth trimester section, and tons of fun workouts perfect for moms getting back into fitness.

There are plenty of foods that will help you lose your fluffy tummy, while still sustaining and increasing your milk supply, so you don’t have to worry! Here are the foods with recipes linked to help you on your postpartum weight loss journey, with out compromising any nutrients to your new bundle! Since I’ve written this post, I’ve discovered one extra “food” that has really helped me on my postpartum weight loss journey and keep up my milk supply. I am now running again after babies and working out more, without losing my supply and still breastfeeding my 17 month-old. My secret is this amazing protein powder. Literally, it needs to be on this food list!

Bonus 6th Food: Protein Powder

It is amazing for milk supply (read all about that here) because of the ingredients, and it is super clean, so there are no chemicals or artificial flavors that will pass through to baby. Because it is full of nutrients and PROTEIN, it helps keep you full, gives you the protein you need to workout, as well as the nutrients you need to produce lots of milk. This needs to be the 6th food on the list, and is completely worth your time grabbing because if you don’t like it, you can return it!

I made a video all about it if you want more details on how it can help with milk supply and postpartum weight loss:

Here’s Your Food List To Lose The Baby Weight and Pump Up Your Milk Supply!


Oatmeal is fantastic for weight loss because it is full of fiber and iron. Fiber is what will make you feel full longer, as well as slow the digestion process so there’s not a huge spike in blood sugar. Iron is very important for nursing mothers because anemia has been shown to decrease a mother’s milk supply. Lot’s of oatmeal means lots of iron to beef up your supply and slim your waste. Check out these Skinny Overnight Oats In A Jar from Skinny Taste. 



Nursing mamas need beta carotene as a major nutrient to produce breast milk. Carrots are a super healthy, low-calorie source of beta carotene, which means they are easy on the scale. They are also high in fiber, and handy to grab and dip. I’m actually not a huge fan of raw carrots, but they are really good roasted! That’s the main way I eat them. Here’s also a Healthy Creamy Thai Carrot Soup with Basil from Minimalist Baker.


I know, I know, this is a typical diet food, but it is also really great for your milk, again because of the iron. Here’s a study where anemia was found to be associated with low milk supply, and I think its worth putting another iron-rich food on the list. Plus, spinach is loaded with other nutrients that are important to keep your body running and your weight on point. I personally don’t like spinach raw either, but cooked is a whole different story. I frequently put piles and piles of spinach in a pan to satee quick with a little salt, pepper and butter. Here is a Garlic Sateed Spinach Recipe from Skinny Taste you will love.


Almond Milk:

Did you know that almond milk has more calcium than milk? It also has a ton of vitamin E, A and D, as well as healthy fats needed to help sustain your milk supply.  This milk is basically lower in calories, but substantial in vitamins, so its perfect as a weight loss helper and nutrient booster. I have loved almond milk for a long time, but those of you who can’t get away from your creamer or dairy, you can try some of the sweeter versions in smoothies, so you slowly get used to it! Smoothies are a fabulous way to consume a lot of spinach, almond milk and berries for a busy mom. I like to warm almond milk up, or steam it, then add a hot chocolate pack to it! Its so good in the winter, and your getting some valuable liquid nutrients in to encourage milk production, while helping you keep your tummy full with low calorie nutrients!


Now this is a milky mama’s best friend, but I can’t stand the taste. I truly notice a difference when I consume this stuff, and here’s how I do it. I got these berry drink packs by UpSpring Milk Flow, and Mother’s Milk Tea. The berry packs you can take with you anywhere, and with all the traveling we do, its difficult to get in a lot of nutrients or cook up some spinach, so I drink these. At home, I like to warm up some almond milk and put in a bag of the mother’s milk tea. I sweeten it with some Stevia, and its a comforting drink that keeps my milk flowing.

Postpartum weight loss doesn’t always come easy. There’s so many hormones racing around, lack of sleep and intense sweet cravings to battle, but these foods are so good for your body and milk supply, as well as keeping you full while trying to lose weight. The true key is to put as many nutrients in your body as you can. The weight naturally falls off, when your body is given what it needs. Your body will also do what its supposed to do, like produce enough milk for your baby, if you give it the fuel to do so!


WAIT! Don’t miss my favorite helpful resources!

If you have no clue how to pump, or need help pumping more breast milk, READ THIS!

If breastfeeding in general is difficult, or you feel overwhelmed and worried, I found THIS so HELPFUL!!

Struggling to lose the baby weight while breastfeeding? I have the perfect solution for you!

Here’s what other mamas have said about my solution:

I’m on the 14 day clean eating part and already feel a change.  I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”

“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go!  I am encouraged for sure because it is usually not until  I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”

“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help! Currently eating pictures lunch while writing this ​​”



  1. Great article! I love that you included an awesome recipe with every food. I find the hardest part, is that nursing makes me so incredibly hungry all the time. Sometimes I just need to know when to pump the breaks. lol. But these foods are wonderful options to really keep you full!
    Thank you also for your positive outlook! I agree with you. I feel that too many moms are so worried about getting the pounds off but they just really need to listen to their bodies and give it the right foods and the pounds will come off naturally, it shouldn’t be a forced thing.

  2. Tameka Lockhart Reply

    Oh My Gosh!! I found this right on time! I am struggling with my supply and not sure of what to eat that won’t cause my baby gas to the point I was about to give up on breastfeeding! This article answered a lot of my questions and has given me more inspiration to continue

    • Katie Pickett Reply

      I am so glad it helped!! Let me know how you do!!

  3. I’ve been struggling with my supply also for my little one. I’ve tried to fenugreek but all it did was gone myself and little one really bad gas and made him extremely fussy! Almost to the point of colic. I would taking it and let get out of his and my systems and in the mean time, it has crashed my supply! Like, I’m getting 6 ounces in 9 hours 😱. I dnt know what else to do. I’ve literally tried everything including speaking to a lactation consultant 😔. I’m on the verge of giving up now. 7 weeks of struggle to get right back to square one.

    • Katie Pickett Reply

      I’m so sorry!! Have you tried some of the other supplements out there? Pink Stork has some awesome ones, as well as UpSpring. How often are you nursing? Keep that baby on the boob lol! My sister loved the manual pump to keep her supply up for twins while working too. I have a few other posts I can link you too if you think it will help! So sorry!

  4. Sehrish Naseem Reply

    Mummy magic weight loss tea was great. I’m on my second jar to help me drop a few more pounds. I’ve tried all the quick weight loss remedies, even some Chines herbal stuff and none of it work. I started in on this after reading about it and for the cost, it’s way cheaper and way more effective than anything else I’ve tried. I’m very thankful I found this!

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