Six Delicious Breastfeeding...

If you’re looking for the perfect diet for a breastfeeding mom, the first thing you’ll learn is that you’re not actually dieting like you would if you needed to lose weight. Instead, you’re simply eating healthy foods filled with the vitamins and minerals you need to make nutritious breast milk for your baby. It takes roughly 500 extra calories per day when you’re breastfeeding, but those extra calories should come from a well-balanced meal plan.

If you want to make eating a breastfeeding-friendly diet a little easier, below are some recipes that you can try.


1. Beef and Broccoli

Combine 1 lb. 4 oz. of thinly sliced sirloin steak with 1 tbsp. of sherry vinegar and 1 tbsp. of soy sauce, then toss all three ingredients together. Heat a large skillet or wok on high heat and add 2 tbsp. of canola oil. Add the beef mixture and cook until it is browned but not cooked -- about one to two minutes. Remove and place in a plate or bowl.

Add 1 tbsp. chopped garlic and 2 tsp. peeled and chopped ginger to the skillet and saute for 30 seconds, then add 6 cups of broccoli florets and stir fry for about 1 minute. Add 1/4 cup of water to the skillet, then cover and steam for 2 minutes. Combine 1 tbsp. soy sauce, 1/2 cup of chicken stock, and 2 tbsp. oyster sauce, and add to the skillet. Bring to a boil and cook for 1 minute.

Finally, add a mixture of 1 tbsp. cornstarch and 1 tbsp. water to the skillet. Add the broccoli and cook for another minute, then serve over rice or noodles. A good diet for breastfeeding mothers includes calcium, iron, and vitamin A, and this dish has all three!


2. Protein-Rich Smoothie

The best diet to follow while breastfeeding is only a good diet if it’s easy to follow, and this smoothie is fast and simple to make. All you do is combine the following ingredients in a blender and enjoy:

  • 3 cups apple juice
  • 2 chopped gala apples
  • 2 cups frozen blueberries
  • 2 cups frozen strawberries
  • 2 frozen bananas (break in half first)
  • 2 cups Romaine stems, finely chopped
  • 1 1/3 cups of Greek yogurt (preferably 2%)

You can also freeze it overnight and enjoy a frozen smoothie the next day.


3. Yummy Carrot Salad

This is a simple and nutritious carrot salad, and when you’re trying to find the best diet when breastfeeding, foods with lots of vitamins and minerals are important. Busy moms will also appreciate its simplicity. Start by whisking together 2 tbsp. olive oil, 1 tbsp. fresh lemon juice, 1 tbsp. red wine vinegar, 1/4 tsp. salt, and a pinch of black pepper. Mix this with 3 cups of peeled and grated carrots and 2 tbsp. chopped parsley and enjoy.


4. Lactation Cookie Mix

Okay, oftentimes the best diet for breastfeeding moms includes cookies and other foods that can help with lactation. Even better, the Mommy Knows Best lactation cookies come in flavors such as cinnamon raisin, chocolate chip, white chocolate chip, rainbow candy, oatmeal chocolate chip, and salted caramel. They include ingredients known to increase your milk supply, including flaxseed, brewer’s yeast, and oats, as well as other healthy ingredients such as iron, calcium, and folic acid.

You deserve to have a cookie every now and then when you’re breastfeeding, especially if the treat helps with lactation and tastes yummy! Lactation cookies are healthy and make an excellent treat when you’re craving something tasty and delicious.


5. Brown Rice Pilaf

For this recipe, heat 1 tbsp. olive oil over medium heat in a small pot. Add 1/2 cup of chopped onion and saute for 2 minutes until soft. Add 1 cup brown rice and saute for 3 minutes. Next, add 1 1/4 cups of chicken stock and bring to a boil. Cover the pot and turn on low and allow it to simmer for 40 minutes. After 40 minutes, remove from heat and let it steam for 5 minutes. Add 1/4 tsp. of salt and 1/4 cup almonds, chopped and toasted.

You can also keep about a third of it for the baby, but puree it with chicken stock or water first.


6. Quick Kale and Bacon Tart

This quiche-like tart is simple and nutritious, and when it comes to the best diet for breastfeeding, this one is a great addition. Here is how it’s made:

  • Preheat oven to 425 degrees Fahrenheit
  • Line a 9-inch metal pie plate with one 8-ounce defrosted butter puff pastry sheet
  • Make sure that the pastry sheet covers the bottom and side of the plate, then poke the entire sheet with a fork
  • Place the pie plate on a baking sheet and bake for 10 minutes, then reduce the oven to 400
  • Beat together 2 large eggs, 1 cup of 10% cream, 1/4 tsp. salt, 1/8 tsp. pepper, and 1/8 tsp. nutmeg
  • Cook 4 slices of bacon and reserve tbsp. of the fat
  • Remove bacon and place 1 cup of sliced red onions in the fat
  • Add 8 cups of kale and cook for 2 minutes until wilted, then remove
  • Place kale into the pan and cover with the egg mixture
  • Bake for 25 minutes, then let set for 10 minutes



Developing the best diet for a breastfeeding mom is a lot easier than you think. Even better, you can find tons more nutritious recipes if you look online. Remember to always enjoy a nutrient-rich diet when you’re nursing.

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