Meal and Hydration Plan for Enabling Milk Supply

Breakfast

Drink 10 ounces of water or 4 ounces of 100% fruit juice mixed with 6 oz water

• Option 1: Oatmeal with fruit (fresh or dried) and nuts
• Option 2: Whole grain cereal with fruit, low-fat milk or milk alternative, and flax, hemp, or chia seeds
• Option 3: Whole grain toast with nut butter. Low fat plain yogurt, and ½ grapefruit or orange
• Option 4: Bran flakes cereal with low-fat milk or milk alternative and sliced bananas
• Option 5: Eggs scrambled with veggies (like spinach, tomatoes and onions), topped with sliced avocado; side of fresh fruit

Lunch

Drink at least 10 ounces of water or seltzer

• Option 1: Whole grain cold pasta salad with broccoli, spinach, tomatoes, cheese cubes tossed with vinaigrette dressing, and hard-boiled eggs
• Option 2: Peanut tofu whole grain wrap with sliced bell pepper and cucumber; side of baby carrots
• Option 3: Omelet with shredded cheddar and diced tomatoes with whole grain toast and green salad tossed with oil and balsamic vinegar
• Option 4: Tuna fish* with chopped celery and low-fat Greek yogurt on bib lettuce wraps and an apple
• Option 5: Grilled chicken over salad with avocado, tomatoes, chickpeas, with a white-wine vinaigrette dressing and whole grain crackers

Dinner

Drink at least 10 ounces of water or seltzer

• Option 1: Grilled salmon over mixed spinach and chopped vegetables tossed with vinaigrette dressing served with brown rice
• Option 2: Spaghetti squash tossed with grilled or broiled shrimp and pesto sauce. (Cut the spaghetti squash in half, remove the seeds, place cut side down on a cookie sheet and roast for 30-45 minutes. Once cooked, scrape out the squash with a fork into strands. Then mix strands with store bought pesto)
• Option 3:  Grilled steak, grilled portobello mushrooms marinated in balsamic vinaigrette and baked sweet potato fries
• Option 4: Ground chicken tacos on whole grain tortilla, served with toppings that include chopped tomatoes, cabbage, sliced avocado and shredded cheese with side salad and herb vinaigrette
• Option 5: Ground turkey with tomato sauce and whole grain pasta with sautéed vegetables

Snacks

Drink water, seltzer or decaffeinated unsweetened tea throughout the day

• Option 1: Trail mix with nuts and dried fruit
• Option 2: Plain low-fat yogurt on brown rice cake with sliced bananas
• Option 3: Vegetables and hummus
• Option 4: Guacamole with carrots and celery
• Option 5: Apple slices with nut butter and 8 ounces of low-fat milk or unsweetened almond milk

Drinks

Non-caffeinated drink swaps

• Option 1: Make your own naturally flavored waters: try cucumber and mint or a fruit combination like strawberry and orange slices. Place the ingredients in a 2-quart jar, crush them with a wooden spoon and cover with several cups of ice. Fill the jar with water and chill for several hours to infuse the flavors. Water will keep in refrigerator for 2-3 days.
• Option 2: Herbal non-caffeinated teas; iced or hot
• Option 3: Homemade simple hot cocoa: made with 8 ounces plant-based milk, 1 tablespoon unsweetened cocoa powder, ¼ teaspoon vanilla extract (limit to once per day)

*Pregnant women should eat no more than 6 ounces of high mercury fish per week

For more on this topic, check out the following articles:

• Breastfeeding: Enriching your diet while breastfeeding
• Breastfeeding: How much should you eat while breastfeeding?
• Getting enough omega 3 fatty acid (DHA)? You? Your baby? Your child?
• Foods and ingredients to avoid while pregnant
• Food safety during pregnancy