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Lactation smoothies are my FAVORITE thing ever!! I talk way too much about this awesome, super clean protein powder that is perfect for nursing mamas because it actually promotes milk supply, and it is a huge staple in my breastfeeding diet, and how I am able to run miles and workout, without losing my supply. You can make so many wonderful lactation smoothies if you have the right essentials. I’m going over them here, so you’ll be prepared to smoothie your mornings away.

Protein Powder: 

milk dust

I will go over why I love this protein powder, and you can read why protein is essential for postpartum weight loss and milk supply. What a protein powder does for a smoothie, is it creates a better texture, and it adds nutrients you can’t find in fruits and vegetables, so you get a more complete, nutrient dense food. The idea to keeping up milk supply is to pump your body full of nutrients. That’s what I do. I really take into account the foods I am putting in my body, and thus my body can perform and function optimally. I am able to eat a lot of carbs and manage sugar cravings because I eat good food and get enough protein. Protein is the building blocks for tissues and organs, so you want to make sure you have enough in your body once it is distributed to your milk. In most cases, our bodies will put enough in the breast milk production, but leave the mother with non. You want to make sure there are enough protein calories to go around, so you can maintain muscle postpartum. You can grab the protein powder I love, or check out this post on some other protein powders I think are wonderful for breastfeeding mamas.

Frozen Berries:

These are really important to your lactation shake. Berries, especially blueberries, offer an amazing amount of nutrients for your body. Blueberries have the highest amount of antioxidants, which pass through to the baby. Strawberries have lots of vitamin C, which helps moms meet their recommended amount. Strawberries are also great for hydration, and full of water, which is super important to keeping breastfeeding moms healthy and producing. You can get a mixed berry blend, so you have a few berries all in one smoothie for a diverse set of nutrients.


This is super important for breastfeeding moms, and it is very easy to add to your smoothies. I have this brand right now. Rich in Omega-3 fatty acids, flax seeds and flax seed oil have phytoestrogens that aid in breast-milk production. Many nursing mothers supplement their diet with a sprinkle of flax seeds to increase lactation. The protein powder I recommend already has flaxseeds, pumpkin seeds and chia seeds in the powder, which is partly why it is so amazing. It is specifically formulated for breastfeeding and postpartum mamas in terms of nutrients, herbs and ingredients.

Almond Milk:

I just love almond milk for my smoothies because it is light and fresh, creates a great consistency, and I don’t like milk. I’ve been drinking almond milk for so long, the taste of milk is now icky to me. You can really use any liquid you want for your lactation shake. I wouldn’t say almond milk is a ton better than others. Do what you like for this one!

Extra Nuts:

Cashews blend really well in shakes and make them even creamier. Nuts offer more healthy fats that have been proven to pass to the baby. Babies need that extra fat that comes in the hind milk. I have a whole post on fat and nutrients in breast milk that will help you understand how that works.

Sea Salt:

A little pinch of sea salt is great for your electrolyte levels! Iodized salt is not. But, sea salt is really good for you, and it will help keep you hydrated and your mineral levels stable. just a pinch tastes great in smoothies too because it brings out the sweetness. Keeping your body full of the right minerals is important to your electrolyte balance, which can have an affect on breast milk. The Milk Dust protein powder also has magnesium, which is important to pair with sea salt too.

Milk Dust protein powder is a very sweet protein powder, which helps tremendously with sugar cravings. I don’t ever have to add any Stevia or honey to my shakes with Milk Dust, where I sometimes do with other powders. The Ora Organics I used before Milk Dust is a softer taste, that you can add some sweetener to, to make it just right for you personally.

All of these ingredients make a very smooth, creamy lactation shake, but they aren’t the only ingredients of course! Here are my top lactation smoothie ingredients, that make the best smoothies!!

Top Lactation Smoothie Ingredients for Creamy + Tasty Shakes:

  • Avocado
  • Frozen Cauliflower ( I promise so good!!)
  • Frozen mango (so creamy and sweet)
  • Oats for thickness
  • Apple sauce
  • Raw cashews
  • Spinach
  • PB2 (powdered peanut butter for a lighter, creamy blend!)

Adding all of these nutrient-dense foods will increase the power of your lactation shake. I highly recommend that you find a good protein powder with additional vitamins to support you postpartum, and make it a habit to drink one, nutrient-dense smoothie a day. I have an awesome breastfeeding smoothie challenge that helps you get started on that, FREE!

I also have a full program and app that has helped hundreds of mamas keep their supply and lose weight postpartum. It is called The Postpartum Cure, and it not only tackles proper breastfeeding nutrition, but it also walks you through an ab repair program to heal your abs after baby.

These are the main essentials to a wonderful lactation smoothie that actually works! If you need some more ideas on what to eat, check out the 5 best foods for milk supply and losing the baby weight. 

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