Diet for Breastfeeding Mamas

Are you a breastfeeding mom that is trying to eat healthier, maybe lose a little baby weight but don't want to lose your milk supply?? This meal plan (or diet) for breastfeeding mamas will help you out! I'm a breastfeeding mom (currently 3 weeks postpartum) that is eating healthier but not cutting calories....that would decrease my milk supply (we don't want that to happen!). 

This Diet for Breastfeeding Mamas will help make eating healthy easier because the plan is laid out for you, and it won't mess with your milk supply! This diet is more like a meal plan. Follow it and you'll start to feel better. You'll have more energy (well as much as you can, those sleepless nights can be rough), and hopefully start to lose a little bit of baby weight. If you're looking to lose weight but can't workout yet, this plan is definitely a good start to the process. 

It can sometimes feel frustrating during those 6 weeks of recovering from giving birth to your little one because you want to start losing weight and would like to workout but you can't just yet. So since you can't workout yet, why not start focusing on your nutrition?!? Start with following a meal plan. Eating healthy and focusing on your nutrition will give you a little jump start into reaching your health & fitness goals. Believe it or not, I lost 5lbs in one week by just focusing on my nutrition. 

I can't take all the credit for this meal plan...I like to follow the container system (created by Autumn Calabrese). The container system shows you how many portions you should be eating in a day. The portions/containers are divided into categories of food: fruit, vegetables, complex carbs, protein, healthy fats and seeds/nuts/dressings. It's actually real easy to follow...I'll explain it!

Here's an example of my meal plan:

Breastfeeding mom meal plan

(*before you start a diet plan, check with your doctor first)

This meal plan is color coded because each color represents a food category. Each color coded container is also a different size. This helps with portion control too. (I'll attach a cheat sheet below, scroll down). For breastfeeding moms, we need to eat enough calories for our milk supply. If we cut calories, we cut our supply. We also need to make sure we drink enough water (drink at least 100oz of water a day). 

This meal plan is in 1800-2200 calorie range. Consuming this amount of calories will help with the milk supply and when you eat the right food, it will also help with losing weight. Did you know that if you cut too many calories from your diet, you can actually gain weight?! You need to eat to lose weight! When you cut calories, your body can go into starvation mode and will actually hold onto the fat and burn your muscle instead of burning fat. That's a big no no!! You want to burn fat and hold onto muscle!! So eating (healthy food) is a good thing!

(*Some of these links are affiliate links, which means I may receive a small commission at NO additional cost to you. I only recommend things that I love so no worries there!)

This meal plan is also a non dairy plan (my little one has acid reflux, so dairy upsets her tummy). Each day you'll need to consume these amount of servings: 5 veggies, 3 fruits, 5 proteins, 4 carbs, 1 healthy fats and 1 nut/seeds/dressings. Now that you know how many servings you should be getting, start planning out your day. You can use the plan I already created...scroll down for a printable.

Here's the portion cheat sheet, this will help you figure out how big your portions should be. 

Don't forget to Print out the meal plan--> FunFitnessMama Breastfeeding Meal Plan

**For more accountability and help achieving health & fitness goals, join our Free Facebook Group--> Girls Rule Accountability Group

Girls rule group.png

Shrimp Spaghetti Squash

Are you looking for an easy dinner recipe that's also low carb?? This Shrimp Spaghetti Squash will really hit the spot!! It's super easy to make, healthy and low carb! I've been focusing on my nutrition and needed to find healthy dinner recipes. This recipe is packed full of veggies and filling! If you're like me and having too many carbs makes you feel bloated, then substitute pasta with Spaghetti Squash! 

Shrimp Spaghetti Squash

Spaghetti Squash is so good, easy to make and resembles pasta perfectly without making you feel bloated! 

Here's how to make spaghetti squash:

  • cut the top of squash
  • cut the squash in half
  • scoop out seeds and guts
  • drizzle squash with EVOO (or oil of your choosing)
  • season with garlic salt
  • Bake at 425 for 35-40 mins
  • shred with a fork


After the squash has cooked in the oven, take it out and let it rest for a few minutes. While it's 'resting' start cooking your shrimp. You can use fresh or frozen (thawed). Sautee the shrimp in a skillet with EVOO and season with garlic salt & little bit of cayenne. You'll know the shrimp is done when they start to turn pink. Take shrimp out of pan and use the same pan to sautee the spinach. Use the same oil and add a little bit more garlic. The spinach only takes a few minutes to cook down (wilt).

If you're looking for more of a spaghetti meal, top with marinara sauce. Otherwise, this meal is perfect without sauce!

Shrimp Spaghetti Squash