Trying to Boost Your Milk Supply? Try These Recipes!

Fuel your body with these delicious and nourishing meals made with ingredients that naturally support lactation. Whether you are navigating the early days of motherhood or looking for ways to keep your energy up while breastfeeding, these meals are packed with nutrients that help you feel strong, supported, and well-fed. From omega-three-rich salmon to iron-boosting spinach wraps, there is something here for every new mama. 🐟

Overnight Oats with Flaxseeds and Berries

Oats are an excellent source of fiber, iron, and beta glucan, a type of soluble fiber that may help increase prolactin, the hormone that encourages milk production. Add in flaxseeds for a boost of omega three fatty acids and phytoestrogens, which can also play a role in supporting lactation. Topped with antioxidant-rich berries, this easy breakfast will keep you full and fueled.

Ingredients:

• Rolled oats
• Almond milk or your milk of choice
• Ground flaxseeds
• Mixed berries
• Honey or maple syrup (optional)

Green Papaya and Fish Bone Broth

Green papaya contains natural plant compounds called phytoestrogens that may help support milk flow. Paired with a nutrient-rich broth made from fish bones, this recipe is a powerhouse of calcium, magnesium, phosphorus, and collagen. These minerals help replenish your body during nursing and support healthy milk production.

Ingredients:

• Green papaya, peeled and sliced
• Fish bones (like salmon or white fish)
• Garlic
• Ginger
• Sea salt
• Water

Simmer everything together for a comforting and deeply nourishing soup.

Honey Garlic Glazed Salmon

Salmon is loaded with omega three fatty acids and high-quality protein, both essential for your energy and breastmilk quality. Garlic is a traditional galactagogue, meaning it may help stimulate milk production. Together, they make a tasty, milk-supporting meal.

Ingredients:

• Fresh salmon fillet
• Garlic, minced
• Honey
• Olive oil
• Soy sauce or coconut aminos

Bake or pan-sear the salmon and drizzle with a warm honey garlic glaze.

Quinoa and Roasted Sweet Potato Bowl

Sweet potatoes are rich in beta carotene (vitamin A), which supports healthy breastmilk and your baby’s growth. Quinoa is a complete plant-based protein with all nine essential amino acids, perfect for tissue repair and steady milk supply. Top with avocado or tahini dressing for even more nourishment.

Ingredients:

• Quinoa
• Roasted sweet potato cubes
• Spinach or kale
• Olive oil
• Avocado slices (optional)

Spinach and Egg Breakfast Wrap

Start your day with a wrap filled with iron-rich spinach and protein-packed eggs. Spinach is another plant that contains phytoestrogens, and eggs are a quick and easy source of complete protein. This wrap is ideal for busy mornings when you need something fast but still nourishing.

Ingredients:

• Whole grain or gluten-free wrap
• Fresh spinach
• Scrambled or boiled eggs
• Cheese or avocado (optional)
• Salsa or hummus for flavor

These recipes are simple to prepare, full of flavor, and designed to nourish you during your breastfeeding journey. Enjoy each bite, stay hydrated, and most importantly, be gentle with yourself. Your body is doing amazing work.

Please remember: these recipes contain ingredients that are commonly associated with supporting lactation, but every body is different. Be sure to adjust for any allergies or sensitivities and talk to your doctor or lactation consultant for personal guidance.