4 New Mom Recipes To Add To Your Meal Plan For Lactation

July 3, 2023

Congratulations, mama! You’ve welcomed your little one into the world. While your baby may be outside of your body, they’re still relying on you for nutrition in the form of breast milk. If you’re breastfeeding, your body requires an adequate supply of nutrients to support both your own well-being and the production of breast milk for your baby. So, it’s important that your postpartum diet includes lactation-promoting foods, like the ingredients in our free lactation guide

The Best Foods to Eat While Breastfeeding

Lactation-Inducing Ingredients To Boost Your Milk Supply

Get the Guide

If you’re looking to make more milk by eating powerful superfoods, you’ve come to the perfect page. This guide includes a list of what to eat, drink, and savor for mamas wanting to encourage lactation!

A peek inside:

  • The best fruits and veggies for increasing breastmilk supply
  • Breastfeeding superfoods: nuts, herbs, seeds, and grains
  • Lactogenic legumes
  • Dairy (that’s right: milk intake = milk output)

Here are four of our favorite recipes to add to your lactation meal plan. These meals are not only satisfying and super easy to prepare, but also incorporate lactation-boosting foods and herbs known to promote milk production and overall postpartum health:

Milk Makin’ Herbal Blend

It’s essential to stay hydrated while breastfeeding. Not only is being dehydrated bad for you, but it can also disrupt your breast milk supply. 

This blend of herbs doesn’t only create a super hydrating, delicious tea, but it’s also great for lactation. One of the herbs this recipe calls for is dandelion leaf, which is extremely beneficial for postpartum women. This nutrient-rich herb includes vitamin A, vitamin C, vitamin K, calcium, iron, and potassium. These nutrients are important for both the mama’s overall health and the quality of breast milk. It’s also anti-inflammatory and can help support the body’s healing process. 

Get the full recipe here

Garlicky Garbanzos and Righteous Rapini

One of the best breastfeeding foods to eat is chickpeas. “People who are nursing have been eating chickpeas to make more breast milk since ancient Egyptian times. Chickpeas are a nutritious food that is high in protein. They also contain plant estrogens that may help for use as a galactagogue,” says Very Well Family

A galactagogue is a food that’s thought to boost your production of breast milk, and is also present in this recipe through dark leafy greens. Rapini (also known as broccoli rabe) can provide mamas with much needed antioxidants and vitamins to support lactation

As the name suggests, this meal contains garlic, another galactagogue; this vegetable has been used for years as a supplement for breastfeeding women. This is an easy-to-make lunch or dinner for both vegans and gluten-free mamas. 

Get the full recipe here.

Tip: Monitor your baby when breastfeeding after having a garlic-rich meal. The flavor of this vegetable is present in your breast milk, so your baby will get that strong taste, too! If your baby isn’t as eager to nurse after you have a garlicky meal, you may need to cut down on this ingredient. 

Sofishticated Braised Shrimp Puttanesca

One of the best things about this recipe (besides the delicious taste) is the quantity of omega-3 fatty acids. The shrimp and the anchovies on this recipe’s ingredients list are high in omega-3, one of the best things for breastfeeding mamas. Specifically, the DHA in this fatty acid can support optimal brain growth and cognitive function in infants. 

Anchovies are also high in calcium, an essential nutrient during lactation. Nursing mamas need plenty of vitamin D3 and vitamin K2 for proper bone mineralization. 

Get the full recipe here.

The Mother Of All Marinated Mushrooms

Mushrooms should definitely be on your lactation food list because of the beta-glucan that is found in them. This is a type of fiber that is able to stimulate prolactin secretion, the primary function of which is to stimulate milk production in new moms.

Get the full recipe here

Tip: Make a batch of mushrooms to put on toast throughout the week for an easy lunch

Are There Any Lactation Foods To Avoid? 

There are a few foods to limit and avoid during your breastfeeding journey:


Although the occasional alcoholic drink is likely safe, according to Healthline, “High levels of alcohol consumption have been shown to reduce breast milk output by 20%.”


Babies cannot adequately break down caffeine, so they can become fussy and have trouble sleeping if they’re consuming too much of it through breast milk. The CDC recommends no more than 300 milligrams of caffeine a day, which is around two to three cups of coffee. 

Highly Processed Foods

It’s essential that breastfeeding women eat enough calories through a healthy and well-balanced diet. Highly processed foods do not have the optimal amount of nutrients and vitamins that postpartum women need.

Yes, breastfeeding can be a magical time! Not only are you providing your baby with the best food possible to help them thrive, but the act of breastfeeding can also be a phenomenal bonding experience. However, breastfeeding can be tiring. It’s essential that you load up your meal plan with lactation-boosting foods to ensure you’re taking care of yourself and your baby.

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Kendra Aronson

Hi Mama, I’m Kendra!

Founder of Pregnant and Hungry, and a mama on a mission to provide other mamas with delicious, nutritious, and easy recipes for pregnancy and motherhood. If that’s what you’re craving, make sure to dig into the blog or learn more about the Pregnant and Hungry subscription.
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Our recipes are developed under the caring guidance of an RDN (Registered Dietitian Nutritionist) in addition to a Licensed Midwife in good standing with the California Medical Board who’s also a Certified Professional Midwife as granted by the North American Registry of Midwives and a professional Lactation Consultant as certified by the IBCLC (International Board of Lactation Consultant Examiners). While we refer to trusted sources from peer-reviewed medical journals to information from highly regarded worldwide health institutions, this website is not intended to replace medical advice. Consult your personal midwife, doctor, or nutritionist with health questions related to your pregnancy and postpartum journey.

I'm so happy you're here, Mama!


Before getting pregnant with my daughter, I spent a ton of time scouring the internet for easy, pregnancy-safe recipes and nutrition advice tailored to my taste preferences, unique dietary needs, and anticipated ailments—only to realize that no such resource existed. I knew I wasn’t the only one who could benefit from this information, so I set out to create this site from scratch for all of us mamas-to-be!

Today, Pregnant and Hungry is not only the sole searchable collection of pregnancy-friendly recipes on the internet, but our website is packed full of helpful resources and free information for any mama who finds herself asking the same questions I was: what do I need to know about nutrition and pregnancy, and where can I find the answers and recipes?

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