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 am at the tail end now nursing my third baby, and I started making a list of the five most important pieces of information I’ve learned, to achieve a great milk supply. I’ve also done research, took this amazing course, and learned everything I could about pumping, so I am well-versed on all things breastfeeding.  It’s super easy to stress about having enough milk, but if you focus on the right foods and helpful tools, you can really achieve a generous supply that will allow you to have a storage supply and a nice, chubby baby. Here are my 5 insanely great tips on all things lactation and breast milk supply!

First, you need to focus on the best foods to eat. I have an insanely popular post, The 5 Best Foods To Pump Up Your Milk Supply and Lose The Baby Weight. Read that post to get yourself acquainted with the right foods to eat to nourish your body and your baby. I also created a specialized breastfeeding diet, with meal plans, recipes and shopping lists to help you establish a healthy milk supply, while also losing the baby weight. In fact, this program is so much more than a diet. I also have core and pelvic floor repair work, and a complete workout program you can do to gain your fitness back. This is the most comprehensive postpartum recovery plan out there! I have text, downloads and video to make it simple and easy, as well as a brand-new app to make the program super user-friendly and easy to access. If you want somewhere to start, check out this free, 5-day breastfeeding diet meal plan! 




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Second, make some great lactation treats. I’ve got a list here of some fabulous lactation recipes that taste yummy and boost your milk supply.

Lactation Cookies from How Sweet It Is

Pumpkin Spice Lactation Cookies from Premeditated Leftovers

Blueberry Lactation Muffins from Fab Haute Mama

Baby Mama Bars by Mary Makes Good

Strawberry Banana Lactation Smoothie by Lauren Mcbride Blog

Third, grab some milk boosting teas and herbs. Yes, these really really help! I’ve had the best of luck with the Mother’s Milk Tea that is full of fennel. It’s caffeine free, and tastes better if you add some healthy sweetener (Stevia is my favorite) with little milk of choice.

You can also grab some great packaged goodies, so you don’t have to do any baking. I like these because they are quick and easy to take on the go. These aren’t the healthiest options, but they are fast. I highly recommend reading this post on supplements and nutrients, which I think is a better way to go than packaged goods!

Fourth, get a manual pump. I talk about all the tips and tricks my sister and I used to increase our milk supply fast. My sister in particular, had to pump for twins and work part time. So she basically lived to pump. The manual pump got her the most milk in the shortest amount of time. I didn’t need that much extra milk, so I would nurse the baby on one side, while pumping the other. I got so much more milk that way. Here are a few we like, and this is the one she used. This is an awesome resource for learning everything you need to know on pumping!

Fifth, nurse through the night. This is really the big trick for me to have a massive milk supply. I let my baby nurse a few times a night. I actually co-sleep, and talk about what I love and hate about it, but one thing it does do is help me keep up a great supply. It’s not for everyone, but it may be a great decision for you if you need to increase your milk supply. I actually get more sleep with my babies co-sleeping, so maybe you will too, or you can think of it as temporary until your supply goes up and you can then go back to separate sleeping. 

I learned the most about on-demand nursing, and how it was actually okay and necessary in this little gem of a resource! I mean, why didn’t I read this with my first baby!!


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 video on grocery shopping and batch cooking for healthy eating after the meal plan.



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