Protein and Breastmilk, How One Affects the Other in 2025

ByJen Updated on

The Power of Protein for Milk Production

Your body needs 17 grams more protein daily while breastfeeding as it does normally! But here’s the thing – not all protein sources are created equal when it comes to supporting milk production.

See this post to learn more about well rounded healthy diet options for breastfeeding.

Lean Meats: Your Lactation Allies

Let’s talk about why lean meats are such superstars for milk production:

  • Rich in iron (crucial for milk supply)
  • High in B12 (helps with energy levels)
  • Contains zinc (supports immune function)
  • Provides sustained energy

My Top Lean Meat Recommendations:

  1. Turkey: High protein, low fat, easy to digest
  2. Chicken: Versatile and nutrient-dense
  3. Lean beef: Iron powerhouse (aim for grass-fed)
  4. Pork tenderloin: Often overlooked but excellent source

Pro Tip: I always tell my clients to prep meat in bulk and freeze in individual portions. Trust me, you’ll thank yourself at 3 AM when you’re starving during a night feed!

Plant-Based Powerhouses

Here’s something fascinating I’ve discovered – some plant proteins are actually better for milk production than animal proteins! They often contain natural compounds that support lactation.

Best Plant Protein Sources:

  • Lentils: Iron + protein combo
  • Chickpeas: Protein + B vitamins
  • Quinoa: Complete protein profile
  • Tempeh: Hormone-balancing properties

My “Never-Fail” Plant Protein Bowl:

  1. Base: Quinoa (1 cup cooked)
  2. Protein: 1/2 cup lentils + 1/2 cup chickpeas
  3. Greens: Handful of spinach
  4. Healthy Fat: Avocado slices
  5. Topping: Pumpkin seeds

The Fish Factor: DHA Champions

Let me share something crucial about fish – it’s not just about the protein! The omega-3s and DHA in certain fish can actually improve the quality of your breast milk.

Best Fish Choices for Nursing Moms:

  • Wild salmon (my top recommendation!)
  • Sardines (budget-friendly powerhouse)
  • Trout (excellent DHA levels)
  • Cod (gentle on digestion)

Safety Note: Stick to low-mercury options and limit to 2-3 servings per week.

The Amazing Egg Story

Can I tell you why eggs are literally nature’s perfect food for nursing moms? They contain:

  • All essential amino acids
  • Choline (crucial for baby’s brain development)
  • Vitamin D (often lacking in nursing moms)
  • Easily digestible protein

Best Ways to Prepare Eggs:

  1. Soft-boiled (maximum nutrient retention)
  2. Scrambled with veggies
  3. Hard-boiled for quick snacks
  4. Added to grain bowls

My Time-Saving Protein Prep System

Here’s what I’ve learned works best for busy moms:

Sunday Prep:

  1. Cook 2-3 protein sources
  2. Portion into containers
  3. Prep easy-grab snacks
  4. Hard-boil 6-8 eggs

Quick Emergency Protein Solutions:

  • Pre-portioned nuts and seeds
  • Hard-boiled eggs
  • Greek yogurt cups
  • Prepared lentil soup

Timing Your Protein Intake

Through working with hundreds of moms, I’ve found this protein timing works best:

Morning (6-9 AM):

  • Eggs or Greek yogurt
  • Add nuts/seeds to breakfast

Mid-Morning (10-11 AM):

  • Protein-rich snack
  • Think: hard-boiled egg or hummus

Lunch (12-2 PM):

  • Substantial protein serving
  • Combine with whole grains

Afternoon (3-4 PM):

  • Light protein snack
  • Example: handful of nuts

Dinner (6-8 PM):

  • Lean protein main
  • Include plant protein sides

Common Protein Mistakes to Avoid for Protein and Breastfeeding

  1. Not Varying Sources:
  • Rotate between different proteins
  • Mix animal and plant sources
  • Include various cooking methods
  1. Poor Timing:
  • Waiting too long between meals
  • Not having protein with breakfast
  • Skipping post-nursing snacks
  1. Preparation Issues:
  • Not having quick options ready
  • Overcooking (destroys nutrients)
  • Not proper storage

My “Protein Emergency Kit”

Keep these on hand for quick protein boosts:

  1. Pre-cooked quinoa + lentils
  2. Hard-boiled eggs
  3. Greek yogurt
  4. Nut butter packets
  5. Canned wild salmon

Special Considerations

Watch out for:

  • Food sensitivities in baby
  • Proper food storage
  • Quality of protein sources
  • Adequate portion sizes

Remember This!

The key to success with protein isn’t just eating more – it’s about:

  • Choosing the right sources
  • Timing your intake
  • Combining with other nutrients
  • Staying consistent

You know what I love most about focusing on protein and breastmilk? It helps maintain your energy levels while supporting milk production. It’s like feeding two birds with one seed!

Final Practical Tips:

  1. Start with one new protein source at a time
  2. Monitor baby for any reactions
  3. Keep easy options accessible
  4. Stay hydrated while increasing protein

Remember, you’re doing an amazing job! Focus on progress, not perfection, and listen to your body’s needs. Every mom’s journey is different, but good protein nutrition is always a winning strategy! Let’s win with protein and breastmilk supply increases.

Here is a great research study showing that mom’s need an additional 17 grams of protein while breastfeeding and the connection of protein and breastmilk- https://pmc.ncbi.nlm.nih.gov/articles/PMC10255346/

Jen is a nurse practitioner with over 20 years of nursing experience, including over 10 years in pediatric primary care. She is also a certified IBCLC, passionate about supporting parents through the challenges of raising children. Through her platform, Just Ask Jen NP, Jen provides trusted, compassionate advice on both parenting and medical concerns, drawing from her extensive clinical background and personal experience as a mother of three.

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