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.
As a breastfeeding mama, I am a snacker. I literally could just non-stop snack to my heart’s content if I wanted too. There’s actually not anything wrong with that, if your body likes a constant fuel source. Breastfeeding mama usually crave sugar. There are lots of real reasons behind this, and I think snacking is a great way to tame those sugar cravings. Snacks keep our blood sugar from dropping, which is part of the reason we get sugar cravings. With the expenditure of calories from breastfeeding and working out if you are trying to lose the baby weight, to the long nights, it is a perfect storm for the sugar monster. Here are amazing, high-protein snack ideas to keep you from giving in to the sugar love, and eating a healthy, nutritious diet to keep your milk supply rocking.
Low-Sugar Trail Mix:
Trail mix is so easy to make on your own, or grab at the store. The key is to get the ones with lower sugar. Don’t go for the kinds with M&Ms, chocolate-covered peanuts, raisins and craisins etc. I advise you to make your own with pumpkin seeds, dark chocolate chips, shredded coconut, dried dates, cashews, almonds and fresh blueberries. Too much dried fruit can cause gas, and it isn’t meant to be digested without the water content. Dates aren’t as bad, and they will add more sweetness to the mix. Dark chocolate chips have way less sugar too. Mixed with fresh blueberries, and you have yourself an amazing mix that is actually high in protein, low in carbs and still tastes sweet. Make lots of baggies and pack them with you !
Popcorn with Coconut Oil and Sea Salt:
Popcorn, freshly air-popped is so good! Have you done the brown paper bag trick?So simple, and you should melt a little coconut oil, or spray some with sea salt. Sea salt is really good for your mineral levels, and the coconut oil is full of good fats that go directly to baby. Literally, it’s been proven that the kind of fats you eat go into your breast milk.
I’m in love with shakes because they are such a quick way to get protein and vitamins down in between meals and life. Have you seen these amazing little hand-held, portable blenders?!! Just ordered mine after I saw one on a fitness blogger’s Instagram! Feel free to follow me for some healthy protein-bar recipes, and all my antics trying to run with three kids in a double stroller. It is fun, yet too hard and not fun at the same time. Anyway, I highly recommend this protein powder for breastfeeding mamas. It is literally the best and tastes delicious. I just used my last bit, and I have to order more. This protein powder has milk-boosting essentials, is totally chemical free, full of AWESOME nutrients and it tastes great! Read more on the ingredients in this post, and if you want some other protein powder options, read this post.
Home Made Lara Bars:
I love that these are home made because you can alter them to be exactly how you want. These Almond Joy ones by One Lovely Life are wonderful for breastfeeding mamas because of the almonds and coconut. Again fabulous fats for your milk! Read more on how to increase the fat content and nutrient content of you milk in this post.
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Oatmeal Milk-Boosting Bites:
There are lots of recipes for these out there. I have personally tried this one, But there isn’t any brewer’s yeast in it, so I added some. I made them and put them in a jar for my sister right after she had her baby! Perfect for snacking, and full of protein from the peanut butter. The oatmeal is amazing for milk supply, along with the flaxseed!
Lactation Overnight Oats:
These are great for snacks or breakfast. It depends on how big you like your snacks, but the easy-to-grab nature makes it perfect for healthy snacking too. Here are the main ingredients for a lactation overnight oat base, then you can add little things like dark chocolate, coconut, nuts or fruit to make it your own.
- 1/3 cup old-fashioned oats or steel-cut (not instant oats)
- 1 tbsp flaxseed
- 1 tbsp brewer’s yeast
- 1 tbsp brown sugar
- 1 cup milk (regular, almond, or coconut)
All you do is put everything in a mason jar, sealed and let sit in the fridge overnight!
Crispy Chick Peas:
These are FABULOUS because you can satisfy that salty, crunchy snack craving and pack these in baggies to go. Chick peas are wonderful sources of fiber and B-complex vitamins, which help with milk supply. You can make them by just tossing them in some olive oil, throwing on a baking sheet and baking for at 400 for about 30 minutes.
Avocados are amazing and toast is amazing. Grab yourself some amazing, high-quality bread like this. Toast it up and throw some avocado slices on top. Quick and easy, and full of nutrients. High in fat and protein, rather than carbs if you choose the right bread.
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As you work on losing the baby weight, make sure you check out the 5 best foods to lose the baby weight and pump up your milk supply, and these posts!
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
Here is what another mama posted in the Facebook Group:
“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 ☺”
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!