Fueling Foods for Breastfeeding

When I became a mama, I knew that I wanted to try my best and breastfeed my little baby. I knew that the journey was hard, there would be moments I’d want to give up, and it would drain the living life out of me from day one — and I was right.


I’ve wanted to focus on my post-baby body, workouts, and getting back to me. I knew that breastfeeding would change the name of the game a bit when it came to how I ate and fueled so that the focus was on myself AND little Baby K.



Right away, after a bilirubin scare, Baby K had concerns with her being so tiny. Our goals were to get her weight up but still keep my milk supply up so that it was always there for her when she was ready. We did have to supplement some for formula, but I knew I had to get on a regular schedule with breastfeeding sessions so that I could help beef up my little baby!


I also had to take a look at my DIET. I immediately wanted to work on my post-baby body which is great, but I also had to think about the fact that I was eating for another being and I couldn’t hold back on the grub.



I could be sure to watch WHAT I ate and the portions I ate of it to keep myself in check!


I knew I had to:

Get in over 1800 calories (to compensate for feeding baby)

Include lots of healthy fats (to give baby healthy fat, I use coconut oil daily)

Incorporate lots of whole grains to keep me full and help supply (Oatmeal and whole grains lower cholesterol and also help with iron that can be decreased when breastfeeding and impact supply.)

Keep my immunity up for myself and baby with cold season coming.

Drink a crap-ton of water.

Not limit myself or my baby because of how I’ve been before with diet and exercise.



This junk isn’t easy! I tried to keep eating a ton, but when life got busy and the baby needed my attention, I would lose track of time etc. So, I worked on a meal plan and decided to focus on specific eats at certain times. For example, my morning schedule was:


7am Vegan Shakeology with greens and fruit

8am Oatmeal with nuts, raisins, coconut oil, and brewers yeast



Eating enough each day is key! I found that when I didn’t have enough water intake, my milk supply suffered and I would get ‘cotton mouth’ constantly!


Changing what I ate wasn’t super difficult. I made sure to stick to the 21 Day Fix  / Portion Fix meal plan I was already on and bumped it up one bracket so that I had enough to compensate for me breastfeeding. As a new mom, it can be tough to focus on a post-baby body and also fuel, but a healthy baby is the main focus! I knew I could workout and get my fitness back, but that I had to find a balance. I couldn’t be on a restrictive diet and impact my child, that’s how why I became a mama! My body is not just for me anymore, it’s for another life and she’s a huge responsibility for me I’m so grateful for!


Whether someone is a breastfeeding mama or a formula-feeding mama, I cheer on any decision. BOTH are hard as nails and are no easy feat. I chose to breastfeed and if it didn’t work out, I was okay with that also. I’m grateful things have continue to progress, but I do admit that it’s been one of the hardest things I’ve ever done in my life! There’s no breastfeeding manual or booklet that lays it all out — it’s a lot of trial and error! And from the error, we grow the biggest lessons!

HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

All author posts
  • Reply
    February 11, 2017, 4:26 am

    My wife just started breastfeeding. These will surely help her.
    Elmer Anderson recently posted…EarnGO 1.0My Profile

    • Reply
      February 21, 2017, 1:39 pm

      Awesome, how many months is your baby?

Write a comment

CommentLuv badge

This site uses Akismet to reduce spam. Learn how your comment data is processed.