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.

Protein is so important for your milk supply and losing the baby weight. It literally will keep your muscle, feed your organs and tissues, give your body power to produce nutrient-dense milks (read this for information on fat content in milk), and ultimately keep your body full. Here are some amazing, protein-rich and low-carb foods that will keep your supply up, while you are losing the baby weight. If you are struggling with milk supply, and desperately want to lose the baby weight, check out these amazing milk-boosters to help you!


Isn’t this on every amazing food list? I feel like it is, but it is especially wonderful for breastfeeding mamas! Here’s why, it is full of DHA, which is so very important for baby’s brain. The fats that we eat actually do enter the breast milk, so it is important we eat foods with the right fats and high in protein. Basically, the more DHA a mother consumes, the more DHA is in her breast milk. Just be aware of mercury content, and eat a few time a week. Salmon is super low carb, so a wonderful food to choose while trying to lose the baby weight and keep that supply up.




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Eggs are so quick and easy, and wonderful for milk production. They also contain DHA if they are fortified, so buy those kind, and eat them every day to ensure your baby has enough each day for brain development. Eggs contain nutrients, vitamins A, B2, B12, omega-3 fatty acids, calcium, phosphorous and minerals.

Protein Powder:

I rave and rave about this protein powder. It is amazing because it is all natural, totally full of breast-milk boosting ingredients, and full of flavor. Protein shakes are may FAVORITE way to go low carb, get lots of nutrients and ensure I have a healthy milk supply. Follow me on Insta, and I post lots of shake and protein bar recipes. It is the cleanest, tastiest protein powder I’ve found with no chemicals at all. I also wrote a post on how to choose the right protein powder for you, as well as some other brands I suggest while breastfeeding.

Greek Yogurt:

I am not a huge dairy fan, but while breastfeeding I will eat some Greek yogurt. Probiotics are a big deal while breastfeeding because they keep you healthy, and can help ward off mastitis. Greek yogurt is higher in protein, has a nice, thick texture, and it is full of calcium, potassium, phosphorus and vitamin B-12.

Goat’s Milk:

This stuff is wonderful for you, full of protein, low carb, and also full of nutrients that cow’s milk doesn’t have. According to Dr. Sears, “The vitamin and mineral content of goat’s milk and cow’s milk are fairly similar, though goat’s milk contains a bit more calcium, vitamin B6, vitamin A, potassium, niacin, copper and the antioxidant selenium.” Goat’s milk is also easier to digest, so the vitamins and nutrients get into your body easier.


A super power, low carb veggie I can’t leave off the list. It is on every list because it is that worthy. Full of iron, calcium, folic acid, vitamins and minerals, it will pump your body full of the nutrients it needs to produce high quality milk, as well as let the baby weight go. I like to throw my spinach in smoothies, so I can eat more of it. I don’t like it raw, but it is amazing in my Minty Green Milk Supply smoothie made with the amazing protein powder.

I have a very specialized program for postpartum mamas looking to lose weight, keep up their milk supply and heal their bodies. 

So many mamas are having such success with the program, and let me share what they’ve said:

“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!”

“The few changes I’ve made to diet per your instructions is already helping lower my sweet cravings. I’m sure I’ll notice an even bigger difference when I get stricter. This week has been great as I feel better, have already lost 2#, and haven’t seen a drop in milk supply which was my biggest concern. I look forward to starting the workouts tonight!”

“The baby steps have been super helpful including writing down everything I ate…Another 5 days would be amazing, I was thinking yesterday what am I going to do after the 5 days are finished. You have been incredibly helpful!! I am so appreciative!!!”

My program focuses on specialized nutrition for breastfeeding moms, recipes, meal plans, grocery lists, a new Ab Rehab + Pelvic Floor Restore program, and a new section on going back to work after baby coming soon!

The price is increasing once my certification as a Pre/Postnatal Exercise Specialist and the iOS app is out! Make sure to grab it now, while it is super affordable!

1 Comment

  1. Angela Cameron Reply

    “Healthy nursing tea” helps my breastmilk supply dramatically! I don’t know what I would do without it!

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