Feeding a baby takes a serious amount of work. And it takes even more work if you are breastfeeding and have a low breastmilk supply.

Read on to download your FREE breastmilk-boosting meal plan!

This page probably contains affiliate links—you can read more about our affiliate policy here.

First off, if you do have a low milk supply or if you are having difficulties nursing make sure to check out What to Do When Your Baby Doesn’t Breastfeed along with KellyMom’s How Does Milk Production Work? And Increasing Low Milk Supply. For me, pumping really helped maintain my supply while we struggled with nursing, as did eating foods known to positively affect lactation.

But after awhile I got really sick of eating lactation cookies for every meal…and you will do.

If I really wanted to get back on a healthy diet while also breastfeed and attempt to increase my breastmilk supply, I needed to eat a more well-rounded mix of foods high in lactation-inducing properties.

But I didn’t have time to cook…or shop…or meal plan.

I’m hoping you can benefit from my experience and use this meal plan to make a lactation diet easier for you. The meals are pretty easy and even easier to prep in advance. Note: This is where dad comes in! I mean, you can’t really screw up tossing ingredients into a mason jar, right?

This one week milk supply boosting meal plan focuses on foods shown to help aid in lactation – whether that be reducing stress or inflammation or kickstarting the milk-making process – so your body can get doing what it needs to do!

Lactation Power Foods You’ll Eat in this Meal Plan

(Mom 365, Mom Junction, and Being Happy Mom all have great info on what these foods actually do to help improve your milk supply.)

  • Oatmeal
  • Brewer’s yeast
  • Unripe papaya
  • Almonds
  • Spinach
  • Chickpeas
  • Avocado
  • Salmon
  • Flax Seed
  • Blueberries
  • Asparagus
  • Sweet Potato
  • Apricots
  • Ginger
  • …and more!

I mean…these foods are just plain healthy – milk supply boosting or not – so why not give it a go? You’ll be glad you did!

Get your free milk-boosting meal plan and shopping list now!