Easy Breakfast Options to Help Boost Milk Supply

 At Swaddle Up Mum, we understand that the postpartum period can be both rewarding and challenging. As a new mum, taking care of your own nutrition is just as important as caring for your newborn, especially if you're breastfeeding. The foods you eat can significantly impact your energy levels, recovery, and milk supply. One of the best ways to support your body during this time is to focus on nourishing breakfasts packed with ingredients that promote lactation.

In this blog, we’ll explore how specific foods can naturally boost your milk supply, and share easy, delicious breakfast ideas that incorporate these milk-boosting ingredients.

Key Ingredients to Boost Milk Supply

Before diving into the recipes, let's look at some powerful ingredients that are beneficial for breastfeeding mums. Known as galactagogues, these ingredients help promote lactation and can be easily included in your daily meals:

Oats: Oats are one of the most popular and effective foods for increasing milk supply. They are rich in iron, fibre, and protein, which can help sustain energy levels and encourage milk production.

Flaxseeds: These tiny seeds are packed with omega-3 fatty acids, which not only support overall health but are believed to help with milk production.

Brewer’s Yeast: Brewer’s yeast is often used in lactation cookies and contains B vitamins, iron, and protein, all of which are essential for breastfeeding mums.

Chia Seeds: Chia seeds are high in protein, omega-3s, and fibre, making them an excellent addition to your diet. They also provide sustained energy, which is important for new mums.

Almonds: Almonds, and other nuts, are rich in healthy fats, calcium, and protein, all of which can help with milk production.

Spinach and Dark Leafy Greens: Spinach is loaded with calcium, iron, and folic acid, all of which are beneficial for breastfeeding and postpartum recovery.

Fenugreek: This herb has long been used to support milk production. While often consumed as a tea, it can also be added to smoothies or meals.

Easy Breakfast Ideas to Support Milk Supply

Here are some quick and nutritious breakfast options that incorporate these lactation-boosting ingredients.

1. Oatmeal with Flaxseeds and Almond Butter

Oatmeal is a go-to breakfast for breastfeeding mums because it’s packed with iron and fibre. Adding flaxseeds and almond butter provides healthy fats and protein, which are essential for milk production.

Ingredients:

• 1/2 cup oats,

• 1 tablespoon ground flaxseeds,

• 1 tablespoon almond butter,

• 1/2 cup milk (or almond milk),

• Honey, and fresh fruit for topping.

Instructions:

• Cook oats in milk and stir in the flaxseeds and almond butter. Top with a drizzle of honey and a handful of fresh berries.

This breakfast is not only filling but also packed with nutrients that help nourish your body and support a healthy milk supply.

2. Smoothie with Spinach, Banana, and Chia Seeds

Smoothies are a quick and easy way to get a lot of nutrients in one meal, and they can be customised to your taste preferences. Spinach is high in iron and calcium, both of which are crucial for postpartum recovery and breastfeeding.

Ingredients:

• 1/2 cup fresh spinach,

• 1 banana,

• 1 tablespoon chia seeds,

• 1 cup almond milk, and

• A handful of frozen berries.

Instructions:

• Blend all ingredients until smooth, and enjoy a nutrient-packed smoothie that’s perfect for busy mornings.

Add some flaxseeds or brewer’s yeast to your smoothie for an extra milk supply boost!

3. Avocado Toast with Poached Egg and Hemp Seeds

Avocados are rich in healthy fats that help keep you full and energised throughout the day. Pairing them with eggs and hemp seeds provides protein, which is important for milk production and postpartum recovery.

Ingredients:

• 1 slice of whole grain bread,

• 1/2 avocado,

• 1 poached egg,

• A sprinkle of hemp seeds, salt, and pepper.

Instructions:

• Toast the bread, mash the avocado on top, and add the poached egg. Sprinkle with hemp seeds, salt, and pepper to taste.

This meal is not only quick to prepare but also provides the perfect balance of protein, healthy fats, and fibre.

4. Lactation Cookies

Lactation cookies are a delicious way to enjoy ingredients like oats, flaxseeds, and brewer’s yeast, which are known to help boost milk supply. They can be prepared in advance and stored for an easy grab-and-go breakfast or snack.

Ingredients:

• 1 cup rolled oats,

• 1/2 cup self raising flour,

• 2 tablespoons flaxseed meal,

• 1 tablespoon brewer’s yeast,

• 1/4 cup almond butter,

• 1/4 cup honey, and

• Dark chocolate chips.

Instructions:

• Preheat the oven to 180°C

• Mix the oats, flour, flaxseed, and brewer’s yeast in a bowl.

• In another bowl, combine the almond butter and honey.

• Mix everything together and fold in the chocolate chips.

• Scoop and roll into balls onto a baking sheet and bake for 10-12 minutes.

These cookies are not only delicious but full of ingredients that can help promote healthy lactation.

5. Greek Yogurt Parfait with Berries and Flaxseeds

Greek yogurt is high in protein and calcium, which are important for both recovery and milk supply. Adding berries for antioxidants and flaxseeds for healthy fats makes this a well-rounded, lactation-friendly breakfast.

Ingredients:

• 1 cup Greek yogurt,

• 1 tablespoon flaxseeds,

• Fresh berries, and

• A drizzle of honey.

Instructions:

• Layer the Greek yogurt, berries, and flaxseeds in a bowl.

• Drizzle with honey for sweetness.

This parfait is a quick and satisfying option for busy mornings, offering a great combination of protein, calcium, and omega-3s.

6. Quinoa Breakfast Bowl with Almonds and Honey

Quinoa is a nutrient-rich grain packed with protein and iron, both of which are essential for supporting milk production and recovery. Pair it with almonds and honey for a hearty, satisfying breakfast.

Ingredients:

• 1/2 cup cooked quinoa,

• 1/4 cup almond milk,

• A handful of almonds, and

• 1 tablespoon honey.

Instructions:

• Warm the cooked quinoa and almond milk, then top with almonds and a drizzle of honey.

This bowl is great for providing long-lasting energy and essential nutrients to support your breastfeeding journey.

Taking Care of Yourself is Important!

At Swaddle Up Mum, we believe that nourishing yourself is essential during the postpartum period. These easy breakfast options are not only delicious and nutritious but also help support your body in producing the milk your baby needs. By incorporating milk-boosting ingredients like oats, flaxseeds, and spinach, you can naturally enhance your milk supply while ensuring your body gets the nutrients it needs to recover after birth.

Remember, taking time to care for yourself is not only good for you but also benefits your baby. When you’re well-nourished, you’ll feel more energised and better equipped to embrace the demands of motherhood.

We're here to support you on your journey with postpartum essentials designed for you and your baby.