MamaMacros Lactation Support Meal Plan
Lactation Support Meal Plan
Daily Goals
- Calories: ~2,000–2,200 (adjust as needed for hunger and supply)
- Protein: 90–110g
- Hydration: At least 90–100 oz water per day
- Key nutrients: Iron, calcium, omega-3s, complex carbs, and galactagogues (milk-boosting foods)
Breakfast – Oatmeal Power Bowl
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- 1 Tbsp ground flaxseed
- 1 Tbsp almond butter
- ½ banana (sliced)
- 1 tsp honey (optional)
Why it helps:
Oats, flaxseed, and almonds are classic galactagogues — they can help support milk production and sustained energy.
Macros (approx.): 350 kcal | 10g protein | 12g fat | 45g carbs
Mid-Morning Snack
Greek Yogurt & Berries
- ¾ cup full-fat Greek yogurt
- ½ cup mixed berries
- Sprinkle of chia seeds
Why it helps:
High in calcium and probiotics, with antioxidants and fiber.
Macros: 200 kcal | 15g protein | 8g fat | 20g carbs
Lunch – Chicken & Quinoa Bowl
Ingredients:
- 4 oz grilled chicken breast
- ½ cup cooked quinoa
- ½ cup roasted sweet potatoes
- ½ cup steamed spinach
- 1 tsp olive oil drizzle
Why it helps:
Balanced protein, complex carbs, and healthy fats fuel milk production and prevent energy crashes.
Macros: 450 kcal | 35g protein | 15g fat | 35g carbs
Afternoon Snack – Oatmeal Almond Smoothie
(Perfect to sip while pumping!)
Ingredients:
- 1 cup almond milk
- ½ frozen banana
- 2 Tbsp oats
- 1 Tbsp almond butter
- 1 Tbsp ground flaxseed
Macros: 300 kcal | 10g protein | 15g fat | 30g carbs
Dinner – Salmon, Brown Rice & Broccoli
Ingredients:
- 5 oz baked or grilled salmon
- ½ cup cooked brown rice
- 1 cup steamed broccoli
- Lemon and olive oil drizzle
Why it helps:
Salmon is rich in omega-3s and DHA — essential for baby’s brain development and your postpartum recovery.
Macros: 500 kcal | 40g protein | 18g fat | 35g carbs
Evening Treat (Optional)
Dark chocolate + handful of walnuts
Satisfies sweet cravings while giving magnesium, healthy fats, and antioxidants.
Macros: 200 kcal | 5g protein | 15g fat | 10g carbs
Hydration Tips
- Drink a full glass of water every time you pump or nurse.
- Try herbal teas that support lactation (like fenugreek, blessed thistle, or moringa blends).
Bottom Line:
This plan provides steady energy, milk-boosting nutrients, and balanced macros — supporting both your milk supply and healthy postpartum recovery.
MamaMacros Lactation Support Meal Plan (PDF)
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