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I’m breastfeeding my third baby now and I’ve finally got a handle on how to lose the baby weight without affecting my milk supply. I’ve even had a bout of mastitis from overproducing, while still losing all the baby weight in about 2 months. 

Your breastfeeding diet is key to telling your body it’s okay to let go of fat, while also providing the nutrients that produce the liquid gold your baby needs.

If you are looking for a quick way to increase your breast milk supply, while not consuming extra calories, I highly recommend Fenugreek. I’ve used it a few ways, but the capsule versions worked best for me.

I also found this resource amazing in helping me understand breastfeeding and how to keep up a healthy supply.

I know that a nutrient-dense breastfeeding diet plan is essential for successfully maintaining a good milk supply level while also being able to meet my postpartum weight loss goals.

That knowledge fueled me to create 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’s 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 helped me on my postpartum weight loss journey and keep up my milk supply.

I am now running again and working out more, without losing my supply, and still breastfeeding my 17-month-old.

My secret is this amazing protein powder. It needs to be on this food list!

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 the baby.

Because it is full of nutrients and PROTEIN, it helps keep you full and gives you the protein you need to work out. 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 Dust

The best breastfeeding protein powder for nursing moms.

Milk Dust is your best friend for lactation and after-baby 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 superfoods 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 while breastfeeding.

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 are 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.

Okay, let’s move on to my top breastfeeding foods that will pump up your milk supply and help you lose the baby weight!

The Best Breastfeeding Foods for Milk Supply and Postpartum Weight Loss

A list of healthy breastfeeding foods for increased milk supply and lactation.


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.

Lots of oatmeal means lots of iron to beef up your supply and slim your waste. Check out these 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 high in fiber and handy to grab as a healthy breastfeeding snack.

I’m not a huge fan of raw carrots, but they are really good roasted! That’s the main way I eat them.

Here is 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 a low milk supply, and I think it’s 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 don’t like spinach raw. But cooked spinach is a whole different story. I frequently put piles and piles of spinach in a pan to sautee with a little salt, pepper, and butter.

Here is a Garlic Sauteed 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 have been asked for a long time to create a program like this and so 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! 


Did you know that almond milk has more calcium than milk? It also has a ton of vitamins E, A, and D, as well as healthy fats needed to help sustain your milk supply.

This milk is 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.

For those of you who can’t get away from your creamer or dairy, try adding some sweeter almond milk to your lactation smoothies and shakes.

That way you will slowly get used to the change to almond milk!

Lactation smoothies are a fabulous and yummy way to consume a lot of spinach, almond milk, and berries – especially when you’re a busy mom.

I like to warm almond milk up or steam it, then add a hot chocolate pack to it! It’s so good in the winter, and you’re getting some valuable liquid nutrients in to encourage milk production while helping you keep your tummy full with low-calorie nutrients!


Fenugreek is a breastfeeding mama’s best friend, but, if I’m being honest, I can’t stand the taste.

I truly notice a difference in my milk supply when I consume fenugreek so I’ll share how I do it.

I got these blackberry lime drink packs by UpSpring Milk Flow, and Mother’s Milk Tea.

You can take the berry packs with you anywhere so it is very convenient. When I’m traveling or not home, it can be hard to get in a lot of nutrients or cook up some spinach, so I drink the berry packs to help my milk supply.

At home, I like to warm up some almond milk and put it in a bag of my mother’s milk tea. I sweeten it with some Stevia, and it’s a comforting drink that keeps my milk flowing.

Postpartum weight loss doesn’t always come easy especially when you want to maintain your milk supply.

There are so many hormones racing around, a lack of sleep, and intense sweet cravings to battle.

These foods are good for your body and milk supply, as well as keeping you full while trying to lose weight.

The 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!

Want to learn how to safely lose the baby weight while increasing and maintaining your milk supply? Have you also wondered how to safely work out after a baby? You need to check out my course called The Postpartum Cure – it’s where I share all the details of safe postpartum weight loss, breastfeeding tips and recipes for milk supply and nutrients, and safe after-baby workouts. Hope to see you there!

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