Smoothies, Salmon + Chocolate | My Post-Pregnancy Nutrition Plan
HEY NEW MAMAS! The last word any mom wants to hear is
diet. Seriously, it should be forever deleted from your vocabulary (even if you aren’t a mom). Motherhood is a mega transition, both emotionally and physically, and I think we’re all looking for natural ways to boost our milk supply. Post-pregnancy nutrition is something SO MANY of you have asked me about, so I teamed up with Lauren Conrad’s team (another new mama!) and my longtime nutritionist Kelly LeVeque.
Kelly worked with me before, during, and after pregnancy. I needed her to guide me through changing my lifestyle so that I was increasing my milk supply while satisfying my constant hunger (and not to mention — balancing my crazy hormones)! I was constantly hungry and emotionally drained. I had no idea what foods were best for me and my baby while nursing, and Evan had terrible reflux. I had to give up dairy, spices cauliflower, broccoli… the list goes on and on. My post-pregnancy nutrition plan needed help!
Plus, nursing is like a serious workout that’s happening all day long (as in, you burn between 400-600 calories merely breastfeeding). Hence, why new moms may feel like they’re always starving. The solution? FAT.
Fat is one of the best ways to curb hunger because it triggers the release of our satiety hormone and slows the digestion of our meals, helping us to feel more satisfied,” Kelly says. “Think healthy fats, like egg yolks, tree nuts, and omega-3 rich salmon.”
More specifically, CLICK HERE to see my article on LaurenConrad.com with a full list of specific foods Kelly recommends for new moms (and the science behind why they work)!
You’ll notice carbs make the cut in my average meal plan, because oftentimes nursing moms crave more carbohyrdates (much like the start of pregnancy)! Oats and flaxseed are incredible to add to any meal, because they naturally boost milk supply. Also, mother’s milk drops are a life saver for increasing milk supply as part of your post-pregnancy nutrition plan!
BREAKFAST | I follow Kelly’s BeWell smoothie recipe, while making a few additions to specifically increase milk supply. Oats and Flaxseed are great ways to encourage the production of more milk.
1 serving vanilla protein powder (I like Tera’s Whey) + 1 cup spinach + 2 tbsp almond butter + 2 tbsp chia seeds + 2 cups almond milk (+ ice) + ¼ cup blueberries + 2 cups almond milk + 1 tbsp flaxseed + 1 tbsp oats
SNACK | I’ll snack on a cup of almonds or a spoonful of nut butter. Nuts will satisfy a growling stomach without spiking your blood sugar.
LUNCH | I load up on my greens at lunchtime. I’ll include grilled chicken or steak, along with half an avocado and sunflower seeds. You can also top your salad with flaxseed to continue boosting milk supply. I’ll make a cup of gluten-free pasta as a side.
DINNER | Salmon is packed with omega 3’s, which is especially great for nursing moms. I’ll have it with a side of greens and butternut squash. Other dinner favorites include grass-fed beef and zoodle bolognese.
DESSERT | I’ll make chocolate-dipped cashews topped with sea salt to satisfy my sweets craving. Dark chocolate bars are another great option — my personal favorite is Hu Chocolate. It’s vegan and paleo, and comes in several flavors. You can also see Kelly’s recipe for her guilt-free fudge bars here.
Make sure to CLICK HERE to see a full list of specific foods Kelly recommends for new moms. The list is meant for building your mood, milk supply, and overall health as your body transitions into a new normal.