This post may contain affiliate links to items I love, and I am confident you will too! All opinions are my own, however, I may receive a small commission on purchases. As an Amazon Associate I earn from qualifying purchases. For any health advice I give on nutrition and weight loss, make sure you check with your doctor, as I am not a health professional.

I’m nursing my third baby now. I’ve finally got the hang of losing the baby weight. While even 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.

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.

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 because of the ingredients. 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. It also helps give you the nutrients you need to produce lots of milk.

In my years of helping mamas lose weight while breastfeeding, there was a protein powder missing that was specifically designed for breastfeeding mamas to combat these sugar cravings and fully nourish mamas. I am a firm believer in nutrition for milk supply. So I created Milk DustMilk Dust is literally your best friend for lactation and weight loss. It has a milk-boosting herb blend, plenty of protein, sugar-craving-busting herbs like Tumeric, Cinnamon Bark Root and minerals like Chromium which have all been used to balance blood sugar. In addition to all these fabulous items. I hand-picked specific vitamins like Folate (L-Methylfolate) because folate is still important during lactation! Almost just as important as in pregnancy.

I also hand-picked vitamin B12 for energy, and super foods like Chlorella, Spirulina, Spinach, Blueberries and more. The protein powder is free of soy, gluten, dairy and corn. It is NON-GMO, Vegan and plant-based!! I highly recommend you check it out if you are craving sugar. It is only sweetened with Stevia, Monk Fruit and Organic Cane Juice. This means there is very little sugar, but it is very sweet, so you still get to drink something like a milkshake!

There is no other clean, super nutrient-dense protein powders that are specifically made for postpartum healing, nourishment, lactation and weight loss. There were thousands of mamas waiting for this to launch, and I am so excited to finally have a product that helps mamas nourish themselves while also losing weight

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. It also slows 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 down.

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.

Also, if you are pregnant and thinking ahead, I highly encourage you to check out my pregnancy fitness program, The Belly-Only Pregnancy Fitness Program.  I’ve been requested more than I can count to create a program like this. I have put all my energy into this new program! If you are looking to stay as fit as possible during pregnancy, protect your pelvic floor and strengthen your abs SAFELY to prevent Diastasis Recti, this is the program for you! 

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 it’s perfect as a weight loss helper and nutrient booster. I have loved almond milk for a long time.

Those of you who can’t get away from your creamer or dairy, try some of the sweeter versions in smoothies. This way 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 blackberry lime drink packs by UpSpring Milk Flow, and Mother’s Milk Tea. The berry packs you can take with you anywhere. With all the traveling we do, it’s 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. 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 it’s supposed to do, like produce enough milk for your baby. If you give it the fuel to do so!

Sharing is caring!


  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!

  5. What’s in the water? Kiwi and banana? It looks really delicious I want to make it because I need to change up the water and coconut water.

Write A Comment