Nourishing yourself in postpartum – especially while breastfeeding – isn’t about perfection, it’s about consistency. As moms, our days are full-on, and figuring out what to eat can feel overwhelming when we’re tired, hungry, and pulled in ten different directions. This post is here to show you that postpartum meals for breastfeeding moms don’t have to be complicated or gourmet – they can be simple, grounding, and even made from family leftovers.
In fact, nourishing your body during this time is one of the most supportive things you can do – not just for milk supply, but for your energy, your healing, and your hormones. This post shares real food, real life postpartum meal ideas for breastfeeding moms that are simple enough to repeat and satisfying enough to keep you going.
Why Nourishment Matters in Postpartum and Breastfeeding
Your Body Is Still Recovering
During pregnancy, our body draws deeply on our nutrient reserves – and the demands don’t stop at birth. Blood loss, tissue repair, breastfeeding, and interrupted sleep all require extra calories and key nutrients like iron, zinc, protein, and healthy fats.
We often think of nourishment as optional – something we’ll “get back to” when life settles. But in postpartum, it’s foundational. When our meals include enough food (yes, enough!), we’re giving our body what it needs to repair, regulate, and show up for our family’s without running on fumes.
Blood Sugar Balance – The Foundation of Postpartum Energy
Why Balanced Meals Help Us Feel Human Again
If you feel like you’re on an emotional and physical rollercoaster, it could be your blood sugar. Crashing energy, mood swings, brain fog, and sugar cravings are all signs your meals might not be balanced enough.
Here’s what helps:
- Eat within 30 minutes of waking
- Include a source of protein, healthy fat, and complex carbs in each meal and snack
- Don’t skip meals (especially if you’re breastfeeding!)
Stabilising blood sugar can help you feel calmer, clearer, and more in control – all things that make the demands of motherhood feel more manageable.
One of the most powerful tools for postpartum hormone balance is keeping our blood sugar steady. Eating within 30 minutes of waking is one strategy I use daily – it helps prevent that energy crash that often leads to snacking on quick carbs later. I aim for a mix of protein, healthy fats, and slow-digesting carbs in every meal. Think: eggs, grass-fed meats, root veggies, soaked oats, and nourishing bone broth.
A Nourishing Day of Postpartum Eating – My Real Food Routine
What I Eat in a Day as a Breastfeeding Mum
This is a real-life look at what I eat in a day to support energy, milk production, and hormone balance – with simple, repeatable meals that work for our family.
Morning Mineral Water Ritual
Hot water + a splash of apple cider vinegar + a pinch of kelp sea salt. This combo supports liver function, hydration, and mineral balance – essential first thing after a night of breastfeeding or broken sleep.
Breakfast: Leftover Slow Cooked Beef Brisket Curry
Savory breakfasts have been a game-changer. This one is packed with iron, zinc, and protein – key for energy and postpartum healing. (Bonus: no cooking needed in the morning!)
Decaf Coffee with Collagen + Raw Milk
Gentle on the adrenals, creamy, and comforting. I add collagen for extra protein and raw milk for fat-soluble vitamins.
Mid-Morning Snack: Whole Grain Toast with Almond Butter + Banana
Easy, blood sugar-friendly, and satisfying. The combo of protein, fat, and long-lasting carbs helps me avoid the 11 a.m. crash.
Lunch: More Leftovers (Meat + Veg + Fats)
Don’t overthink it. If it nourished you yesterday, it will nourish you again today.
Afternoon Smoothie
A blend of overnight oats, banana, raw cacao, chia seeds, and collagen. Fiber-rich, antioxidant-packed, and filling without being heavy.
Dinner: Homemade Bone Broth + Lasagna
I batch-cook bone broth earlier in the day (it simmers away while we do life), then use it in a veggie-loaded lasagna. This meal is gut-healing, family-friendly, and makes amazing leftovers.
Easy Habits for Postpartum Nourishment
Keep It Simple, Stay Consistent
We don’t need fancy superfoods or gourmet recipes. What we do need is:
- Intentional leftovers
- A few snack options ready to go
- Meals that hit our protein + fat + carb goals
- Permission to eat enough, without guilt
Honour your hunger. Eat like your healing depends on it – because it does.
Go give it a go!
Your Body Deserves Support – So Do You
We’re not being “extra” by prioritising real food. We’re building strength, protecting our mental health, and modelling nourishment for our family’s.
Start with one habit: maybe it’s that morning mineral drink, or simply adding protein to breakfast. Small steps matter.
If this post encouraged you, check out my YouTube video where I show my exact day of meals – or download my free postpartum nourishment cheat sheet below! Check out my other blog posts related to postpartum support here.
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