Eating between breastfeeds and looking after your self post-birth can be challenging! Sleepless nights often work against your milk supply and taking care of yourself comes secondary to looking after your new baby. Getting one step ahead by preparing meals in advance and grabbing quick, nutritious food will give you some time back while getting established with motherhood and the logistics of your new family member. Smoothies are a great way to pack lots of nutritious ingredients into one quick fix drink.

Here is my super nutritious breastfeeding smoothie I like to make for Mum’s I’m working with. My smoothie helps with a healthy recovery and boost milk supply. Your body is looking after itself first and lactation comes last on the list so adding in a few nutritious smoothie snacks between meals helps feed your milk and in turn, your baby.


A milk type base for protein and fats – cows milk, almond, oat or coconut milk.
½ -1 banana – for taste, potassium and slow release energy.
½ an avocado – good fats and protein.
A sprinkle of pumpkin seeds, flaxseed and hemp seeds – omega 3, fibre, protein, vitamins and minerals.
Mixed frozen berries – antioxidants and vitamins as well making your smoothie cold and delicious.
Hand full of Almonds or mixed nuts – good fats, vitamin E, regulate blood sugar and magnesium.
Spinach – for iron
Vitamin d drops.

Blend all ingredients with a nutribullet or smoothie maker.

A little tip: if your smoothie turns out too thick, add fresh berries instead of frozen or reduce the nuts or eat them on the side.

This pimped up smoothie is just one idea of a list of healthy eating ideas for breastfeeding and recovery in my book,  7pm to 7am Sleeping Baby Routine.