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, who’s gained and lost the baby weight (over 25lbs) three times now, I can vouch for the importance of protein to help you lose the weight, but also keep your milk supply up. I actually have a hard time eating a lot of protein. I just prefer carbs, and I don’t like meat much. Now, carbs get a bad rap these days with the Keto diet craze. I think if that works best for you, do it, but if you love carbs like I do, you can totally achieve your goals by eating carbs. The thing is, our bodies are designed to either use carbs (first choice) or fat (second choice) as fuel. I’ll go into more detail on this in another post, but no matter how you are eating, protein is necessary.
If you are like me, you need some quick, tasty protein. That’s where my TOP choice of protein powder for breastfeeding mamas comes in. I mention it quite a lot, and if you follow me on Instagram, you’ll catch me making them in my stories almost daily. I go over all the ingredients, how clean it is, and why it can help you with your milk supply in this post. If you aren’t too sure, or want some other options, I talk about all my favorite protein powders for breastfeeding mamas in this post. And, if your life feels totally incomplete without sugar and carbs while breastfeeding (like me eating some chocolate now), read this post. It talks all about the real reasons you may be craving sugar. I am ordering these magnesium tablets because I’ve been running and sweating more, and lack of magnesium is a big reason for sugar cravings.
Anyways, I am always pinning and saving protein powder recipes because I love to bake with protein powder, as well as make smoothie bowls (check out my recipes!) and shakes. It adds the perfect sweetness I am always craving! I’ve put together a list of the best recipes I’ve found, that also help with milk supply. That’s a big deal to me, as a breastfeeding mama. I need my nutrition to be on-point for my milk supply and growing baby.
Miracle Muffins: High Protein Double Chocolate by Foodie Fiasco
She has some great recipes on this blog. I’ve tried her little coconut flour chocolate chip cookies, and I loved them. She makes these with 4 scoops of protein powder, egg whites and more, so you can’t go wrong with the protein count!
No Bake Workout Bars: By Skinny MS
These have a lot of milk-boosting goodness like honey, rolled oats, chia seeds and flax seeds!
Protein Power Balls: By Little Bits Of
These use PB2 powder, which is a brand of peanut butter powder. I talk all about that in this post, and its great to bake with!! This recipe also has the milk-boosting flaxseed, which is partly why I love it!
Healthy Flourless Fudge Brownies: By The Big Man’s World (I have a ton of his recipes saved!!)
These are amazing for breast-feeding mamas because there is sweet potato in them!! That’s a great food for milk-supply, in addition to the protein powder and almond butter.
Chocolate Chia Pudding: By Running On Real Food
Chia seeds are great for milk supply! She sweeten it just a bit with Stevia, and the whole thing is so simple.
Low-Fat Flourless Protein Brownies: By Running on Real Food
I added this one in because it’s an option without peanut butter. A lot of recipes use nut butters, and sometimes I get tired of that. If you use the protein powder I suggest, this is a great milk-boosting recipe.
Peanut Butter Banana Overnight Protein Oats: By Be Whole By You
This is fabulous because of the oats and bananas. Both are great and nutrient dense to help your body produce milk!
Minty Green Protein Shake For Milk Supply and Postpartum Weight Loss by Joyful Messes
This is a shake I created specifically for weight loss and breastfeeding at the same time!
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!