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Keeping both you and your baby healthy while breastfeeding requires a proper meal plan and some guidance. If you would like a step-by-step program to help you lose weight safely, check out all our courses, programs, challenges, & recipe book.

Food is a powerful tool when it comes to milk supply and weight loss. There are some powerful foods that help you increase your milk supply, while also helping you lose the baby weight. That is the amazing magic of nutrition. Nourishing your body postpartum is what my program is centered around because food is so accessible and what your body needs to function properly. Your body wants to let go of the stored fat to produce milk, but if it doesn’t have the nutrients to do so, it will want to hold on to that fat.

If you are looking for a more in-depth plan that goes over healing postpartum, properly nourishing your body for milk supply, a meal plan and recipes and workouts to lose the baby weight, please check out my new program, The Postpartum Cure. So many mamas are having tons of success with just a little bit of help and knowledge! I highly encourage you to check it out now, because I add more content monthly and increase the price as more information, videos, and details are added! Here’s what one mama said in an email to me, just a week after using the program (these are her real emojis!),

I absolutely love the program! Just got finished with workout 4 and I’m dying😂 I can only do these 2x thru and my second round is pretty funny to see I’m sure😉! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🙌🏼!

The information and the eating plan are both fantastic. I was so happy to hear that great waynof calorie counting when nursing! I have gotten my 3 day average and now I’m going to reduce by 100 calories today! Thanks so much!!

Let’s get into the 5 best foods for your milk supply and postpartum weight loss:

Sweet Potatoes:

These are also on my list of the most healing foods for postpartum wellness. In my program, I have the 20 most healing foods for postpartum recovery. You can read the top 5 here.  Sweet potatoes are a super source of vitamin A, carotenoids, and potassium. Breastfed babies are dependent on their mother’s intake of vitamin A for proper growth and development. Sweet potatoes are a good source of vitamins. One medium sweet potato usually fulfills your daily need, and they are so yummy!!


Avocados are one of those foods that are high in the right kinds of fats, that actually get into your breast milk and to the baby. The healthy fat in your breast milk is important for babies, so they can absorb vitamins A, D, E and K. Avocados have iron, potassium, and fiber, which is going to keep you full and give your body important nutrients for producing milk.

Pumpkin Seeds:

I actually love these in trail mix, and they are full of iron, which mamas need to produce milk. Babies also need iron, and iron deficiency is what can make you feel tired and sluggish, leaving you with no energy to work out and lose weight. By getting enough iron, your body has the energy to produce breast milk for you and the baby.


This isn’t technically something you can eat, but it is so good for your milk supply. I highly encourage mamas to drink this tea, which is full of fenugreek to pump up your milk supply, and because you are giving your body more liquid, it will help keep you hydrated and full! Hydration is key to weight loss, so you can fill your stomach with a liquid that will encourage milk production!

Garbanzo Beans:

Also known as chickpeas, these little guys are a wonderful source of vitamin B-6, protein, and fiber. Protein and fiber will help keep you full, on lower calories for losing weight, while also providing an essential nutrient for producing breast milk. Vitamin B-6 is super important for the baby’s development and hemoglobin. I LOVE hummus, which is a great way to consume the beans. You can also add them to soup or salads.

There you have some seriously awesome foods to help you keep your milk supply up while you are losing the baby weight!

If you haven’t yet, check out all our courses, programs, challenges, & recipe book!

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