How much protein do you really need when breastfeeding?
The short and quick answer for you is—more than you think! I’m often asked what the best diet for new moms is, and while there isn’t one specific magic formula, one thing that is true is just how much more protein you really need when breastfeeding. A recent study found that breastfeeding moms need 0.8 grams of protein per 1 pound or 1.8 grams per kilogram.
Let’s break this down: if you weigh 200 lbs (or 90 kg), this would amount to 160 grams of protein per day. So, like I said, more than you think!
But if you're on my page, you're probably interested in how to lose weight while breastfeeding. One of the first things I do in my program, Postpartum Reset (Postpartum Reset Program), and with any individual clients (Postpartum VIP Coaching), is work on establishing their baseline of protein intake for a few reasons. First, it’s needed for postpartum healing and recovery. Second, your needs are increased when breastfeeding, and third, it helps keep you fuller for longer.
So, what if your goal is to lose weight—do you still need that much protein? In my years of experience, I’ve found that consuming 120–160 grams of protein per day is the sweet spot for most people to maintain breastmilk production while losing weight.
One of the easiest ways to make sure you’re consuming enough protein when breastfeeding and losing postpartum weight is to always have a protein-rich food at every meal and snack.
Here are some options:
Protein-rich foods:
Greek Yogurt / Kefir
Cottage Cheese
Eggs
Meat / Fish / Seafood
Protein Powders
Nutritional Yeast
Spirulina
Edamame
Tofu / Tempeh / Seitan
Then, pair those with carbohydrate-rich foods that also contain protein, like:
Carbohydrates with protein:
Chickpeas
Lentils
Quinoa / Farro / Whole Grains
Beans
Peas
Milk
Round it out with fat-rich foods containing protein, such as:
Fat-rich, protein-packed foods:
Nuts
Nut Butters
Seeds
Cheese (other than cottage cheese)
With this combination, you’ll easily hit 30 grams of protein at meals. Without much effort, just from your meals alone, you’ll be very close to 100 grams of protein per day.
Toss in some snacks, and you’re there!
This is actually how I teach clients to build their meals using my PFF Method. It focuses on Protein, Fat, and Fiber at meals, which provides the additional protein and fat needed to support breastmilk production, as well as fiber to keep you feeling full.
If you’re someone like me who just wants to be told what to do, I’ve got you covered!
Here’s the link to my PFF Winter Recipe Collection. Use the code PPFLASH to save 30% and get started.
The collection has over 60 simple recipes, each containing over 30 grams of protein, to help you support your weight loss and breastfeeding journey!
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