Easy and Delicious Lactation Smoothies to Increase Your Milk Supply
You will see better quality and increase in milk supply with these healthy smoothie recipes for breastfeeding mom.
Breastfeeding moms normally feel very hungry, because the body is working overtime to produce milk for the baby.
That is why it is recommended to eat smaller amounts throughout the day but more frequently and preferably that they are healthy foods.
This will help to maintain constant energy levels and calm the hunger attacks that give us during lactation.
So in this post, you will find these healthy smoothie recipes for breastfeeding mom that will give you enough energy, full nutrients, vitamins, and fats that your body needs.
6 Healthy Smoothie Recipes for Breastfeeding Mom
These healthy smoothies for breastfeeding mom will help you feel satisfied, regulate your digestion, and will make you feel healthier and energized. Also, you can share it with the whole family.
Try these 6 healthy smoothie recipes I have compiled from different resources to stimulate lactation and increase your milk supply. Enjoy!
1. PB&J SMOOTHIE
To freeze bananas place ripe, peeled bananas in zip-top freezer bags and freeze until firm, about 1 hour.
- 1 cup low-fat milk
- ½ banana, frozen
- 1 cup frozen blueberries
- 2 teaspoons ground flaxseeds
- 2 tablespoons creamy peanut butter
- Step 1Add all of the ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed, about 30 seconds.
Per Serving:454 calories; 21 g total fat; 5 g saturated fat; 247 mg sodium. 55 g carbohydrates; 8 g fiber; 38 g sugar; 18 g protein; 344 mg calcium; 1 mg iron;
2. MANGO LASSIE SMOOTHIE
- ¾ cup low-fat milk
- ½ cup plain Greek yogurt
- 2 cups frozen mango chunks
- 1 tablespoon hemp seeds
- 2 teaspoons honey
- ⅛ teaspoon ground cardamom
- ¼ teaspoon cinnamon, plus more for garnish (optional)
- Step 1. Add all of the ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed, about 30 seconds. If too thick, add another splash of milk. Sprinkle with additional cinnamon before serving, if you wish.
Per Serving:500 calories; 9 g total fat; 3 g saturated fat; 119 mg sodium. 90 g carbohydrates; 1 g fiber; 82 g sugar; 22 g protein; 416 mg calcium; 2 mg iron;
3. BANANA OATMEAL SMOOTHIE
To freeze bananas, place ripe, peeled bananas in a large zip-top freezer bag and freeze until firm, about 1 hour.
- ¾ cup unsweetened almond milk
- 1 frozen banana, broken into thirds
- ⅓ cup cooked oatmeal
- 1 tablespoon almond butter
- 1 tablespoon brewer’s yeast
- 1 ½ teaspoons maple syrup, plus more to taste
- ¼ teaspoon ground cinnamon
- ½ cup ice cubes
- Step 1. Add all of the ingredients to the blender, starting with the milk. Cover and blend on high until smooth, stopping and scraping the sides as needed, about 30 seconds. Taste and add additional maple syrup if desired.
Per Serving:367 calories; 13 g total fat; 1 g saturated fat; 167 mg sodium. 54 g carbohydrates; 7 g fiber; 22 g sugar; 14 g protein; 422 mg calcium; 2 mg iron;
4. MEGA GREEN SMOOTHIE
There’s no need to peel the cucumber for this energizing drink. Recipe from the cookbook Smoothie-licious by Jenna Helwig.
- 1 ¼ cups coconut milk
- ½ cup baby kale or baby spinach
- ½ ripe avocado, cut into chunks
- ¾ cup cucumber chunks
- 1 cup frozen green grapes
- ¼ teaspoon peeled and grated ginger
- Agave nectar, to taste
- Step 1Add all of the ingredients to the blender, starting with the coconut milk. Cover and blend until smooth, about 30 seconds. Taste for sweetness, adding agave nectar if desired.
Per Serving:163 calories; 10 g total fat; 4 g saturated fat; 25 mg sodium. 429 mg potassium; 19 g carbohydrates; 5 g fiber; 13 g sugar; 2 g protein; 1376 IU vitamin a; 12 mg vitamin c; 93 mg calcium; 2 mg iron;
5. HONEY-PEACH SMOOTHIE
Do not skip the lemon; it really brings out the flavor of the peaches. Recipe from Smoothie-licious by Jenna Helwig.
- 1 cup reduced-fat milk
- ⅔ cup reduced-fat plain Greek yogurt
- 1 ⅓ cups frozen peach slices
- ¼ cup ground flaxseeds
- 1 teaspoon lemon juice
- 2 tablespoons honey
- Step 1. Add all of the ingredients to the blender, starting with the milk. Cover and blend until smooth, about 30 seconds.
Per Serving:377 calories; 19 g total fat; 6 g saturated fat; 156 mg sodium. 544 mg potassium; 41 g carbohydrates; 7 g fiber; 26 g sugar; 15 g protein; 2727 IU vitamin a; 35 mg vitamin c; 265 mg calcium; 2 mg iron;
6. MANGO, PINEAPPLE AND GRANOLA SMOOTHIE
1 cup of fresh pineapple, chopped
1 cup chopped fresh mango
½ banana (optional)
1 cup of almond milk
3 tbsp oat flakes
1 tbsp peanut butter or almonds
2 teaspoons of grated coconut (one to decorate)
2 tablespoons of granola (to decorate)
-Mix all the ingredients in the blender until obtaining the desired consistency.
-Serve and decorate with grated coconut and granola.
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Final Thoughts About Healthy Smoothie Recipes for Breastfeeding Mom
One thing you need to make a flavorful healthy smoothie is a good and quality blender. The Smoothie Blender is what I recommend. It’s super easy to use with a simple one-touch operation.
These healthy smoothie recipes for breastfeeding mom will stimulate lactation to include oatmeal, flaxseed, spinach, and almonds, as these foods are believed to aid in milk production.
Therefore you can also consume them in desserts, salads, or in a rich bowl of oatmeal with almond milk. But, in addition, it is important that your total diet is balanced.
In other words, make sure to include all the food groups in each menu and that these are made up of the healthiest, most complete and nutritious options.
Healthy Smoothies Recipes for Breastfeeding Mom Related Post
- 10 Healthy Snacks for Breastfeeding Moms
- Everything You Need to Know About a Healthy Breastfeeding Diet