{"id":531,"date":"2025-07-10T19:17:12","date_gmt":"2025-07-10T19:17:12","guid":{"rendered":"http:\/\/www.shifakolin.com\/?p=531"},"modified":"2025-07-19T15:08:58","modified_gmt":"2025-07-19T15:08:58","slug":"the-ultimate-breastfeeding-diet-guide-what-to-eat","status":"publish","type":"post","link":"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/","title":{"rendered":"The Ultimate Breastfeeding Diet Guide 2025: What to Eat &amp; Avoid for Happier, Healthier Nursing"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"http:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow.webp\" alt=\"breastfeeding diet guide\" class=\"wp-image-534\" srcset=\"https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow.webp 1024w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow-300x300.webp 300w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow-150x150.webp 150w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow-768x768.webp 768w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow-380x380.webp 380w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow-700x700.webp 700w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-19.00.20-A-warm-cozy-Ghibli-style-scene-showing-a-young-mother-breastfeeding-her-baby-in-a-sunlit-kitchen.-The-mother-has-soft-expressive-features-long-flow-100x100.webp 100w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_60536f-6b, .wp-block-kadence-advancedheading.kt-adv-heading531_60536f-6b[data-kb-block=\"kb-adv-heading531_60536f-6b\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_60536f-6b mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_60536f-6b[data-kb-block=\"kb-adv-heading531_60536f-6b\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_60536f-6b img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_60536f-6b[data-kb-block=\"kb-adv-heading531_60536f-6b\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h4 class=\"kt-adv-heading531_60536f-6b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_60536f-6b\"><span class=\"ez-toc-section\" id=\"%E2%80%9Cbreastfeeding_diet_guide%E2%80%9D_Hey_there_supermom_%F0%9F%91%8B_As_a_doctor_and_also_as_someone_whos_surrounded_by_many_mothers_in_my_family_and_friends_I_constantly_get_asked_%E2%80%9CWhat_should_I_actually_eat_while_breastfeeding%E2%80%9D_The_good_news_You_dont_need_a_perfect_diet_just_a_smart_one_The_right_foods_can_boost_your_milk_supply_keep_your_energy_up_because_who_has_time_for_a_3_PM_crash_and_give_your_baby_the_best_nutrition_Lets_break_it_down%E2%80%94without_the_jargon_Remember_this_is_your_breastfeeding_diet_guide\"><\/span>&#8220;breastfeeding diet guide&#8221; Hey there, supermom! \ud83d\udc4b<br>As a doctor, and also as someone who&#8217;s surrounded by many mothers in my family, and friends I\u00a0constantly\u00a0get asked:\u00a0&#8220;What should I actually eat while breastfeeding?&#8221;\u00a0The good news? You don\u2019t need a perfect diet just a\u00a0smart\u00a0one. The right foods can boost your milk supply, keep your energy up (because who has time for a 3 PM crash?), and give your baby the best nutrition. Let\u2019s break it down\u2014without\u00a0the jargon. Remember, this is your breastfeeding diet guide.<span class=\"ez-toc-section-end\"><\/span><\/h4><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%E2%80%9Cbreastfeeding_diet_guide%E2%80%9D_Hey_there_supermom_%F0%9F%91%8B_As_a_doctor_and_also_as_someone_whos_surrounded_by_many_mothers_in_my_family_and_friends_I_constantly_get_asked_%E2%80%9CWhat_should_I_actually_eat_while_breastfeeding%E2%80%9D_The_good_news_You_dont_need_a_perfect_diet_just_a_smart_one_The_right_foods_can_boost_your_milk_supply_keep_your_energy_up_because_who_has_time_for_a_3_PM_crash_and_give_your_baby_the_best_nutrition_Lets_break_it_down%E2%80%94without_the_jargon_Remember_this_is_your_breastfeeding_diet_guide\" >&#8220;breastfeeding diet guide&#8221; Hey there, supermom! \ud83d\udc4b As a doctor, and also as someone who&#8217;s surrounded by many mothers in my family, and friends I\u00a0constantly\u00a0get asked:\u00a0&#8220;What should I actually eat while breastfeeding?&#8221;\u00a0The good news? You don\u2019t need a perfect diet just a\u00a0smart\u00a0one. The right foods can boost your milk supply, keep your energy up (because who has time for a 3 PM crash?), and give your baby the best nutrition. Let\u2019s break it down\u2014without\u00a0the jargon. Remember, this is your breastfeeding diet guide.<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%F0%9F%8D%8E_Best_Foods_for_Breastfeeding_Moms\" >\ud83c\udf4e Best Foods for Breastfeeding Moms<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%F0%9F%9A%AB_Foods_to_Limit_Not_Freak_Out_About\" >\ud83d\udeab Foods to\u00a0Limit\u00a0(Not Freak Out About)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%F0%9F%99%8B%E2%80%8D%E2%99%80%EF%B8%8F_Burning_Questions_Answered\" >\ud83d\ude4b\u200d\u2640\ufe0f Burning Questions (Answered!)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%F0%9F%92%8A_Supplements_The_Need-to-Know\" >\ud83d\udc8a Supplements: The Need-to-Know<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%E2%9C%A8_TLDR_Because_Parenting_Is_Exhausting\" >\u2728 TL;DR (Because Parenting Is Exhausting)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#%F0%9F%8D%BD%EF%B8%8F_7-Day_Breastfeeding_Meal_Plan_Easy_Nourishing\" >\ud83c\udf7d\ufe0f 7-Day Breastfeeding Meal Plan (Easy &amp; Nourishing)<\/a><ul class='ez-toc-list-level-6' ><li class='ez-toc-heading-level-6'><ul class='ez-toc-list-level-6' ><li class='ez-toc-heading-level-6'><ul class='ez-toc-list-level-6' ><li class='ez-toc-heading-level-6'><ul class='ez-toc-list-level-6' ><li class='ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-6'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.shifakolin.com\/ar\/the-ultimate-breastfeeding-diet-guide-what-to-eat\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%8D%8E_Best_Foods_for_Breastfeeding_Moms\"><\/span><strong>\ud83c\udf4e Best Foods for Breastfeeding Moms<\/strong><br><br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_3887f2-ab, .wp-block-kadence-advancedheading.kt-adv-heading531_3887f2-ab[data-kb-block=\"kb-adv-heading531_3887f2-ab\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_3887f2-ab mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_3887f2-ab[data-kb-block=\"kb-adv-heading531_3887f2-ab\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_3887f2-ab img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_3887f2-ab[data-kb-block=\"kb-adv-heading531_3887f2-ab\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_3887f2-ab wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_3887f2-ab\">The World Health Organization <a href=\"https:\/\/www.who.int\/health-topics\/breastfeeding\" data-type=\"link\" data-id=\"https:\/\/www.who.int\/health-topics\/breastfeeding\" target=\"_blank\" rel=\"noopener\">recommends exclusive breastfeeding for 6 months<\/a><\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_11717a-ed, .wp-block-kadence-advancedheading.kt-adv-heading531_11717a-ed[data-kb-block=\"kb-adv-heading531_11717a-ed\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_11717a-ed mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_11717a-ed[data-kb-block=\"kb-adv-heading531_11717a-ed\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_11717a-ed img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_11717a-ed[data-kb-block=\"kb-adv-heading531_11717a-ed\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_11717a-ed wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_11717a-ed\">These are the VIP nutrients that keep things running smoothly in your breastfeeding diet guide:<br>Protein (the building blocks!): Chicken, lentils, eggs, tofu.<br>Healthy Fats (for baby\u2019s brain!): Avocados, nuts, salmon.<br>Iron (energy booster!): Spinach, fortified cereal, beans.<br>Calcium (for those tiny bones!): Yogurt, almonds, leafy greens.<br>Hydration (your new BFF!): Water, coconut water, herbal tea.<br>Pro Tip: Oatmeal, fenugreek, and flaxseeds are lactation superstars\u2014toss them into smoothies or snacks!<br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%F0%9F%9A%AB_Foods_to_Limit_Not_Freak_Out_About\"><\/span><strong>\ud83d\udeab Foods to\u00a0<em>Limit<\/em>\u00a0(Not Freak Out About)<\/strong><br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_bf6312-3f, .wp-block-kadence-advancedheading.kt-adv-heading531_bf6312-3f[data-kb-block=\"kb-adv-heading531_bf6312-3f\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_bf6312-3f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_bf6312-3f[data-kb-block=\"kb-adv-heading531_bf6312-3f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_bf6312-3f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_bf6312-3f[data-kb-block=\"kb-adv-heading531_bf6312-3f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_bf6312-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_bf6312-3f\">Let\u2019s clear up some myths about the breastfeeding diet guide. Having 1-2 cups of coffee per day is acceptable, just make sure to feed your baby before enjoying your latte. When it comes to alcohol, an occasional glass is fine, but allow 2-3 hours per drink before nursing. It&#8217;s a myth that pumping speeds up the process. Avoid high-mercury fish like shark or swordfish and opt for salmon or shrimp instead. As for allergens, only exclude peanuts or dairy if your baby shows reactions like rashes or fussiness. Enjoy &#8220;gassy&#8221; foods like spicy curry or garlic as they are safe during breastfeeding. Breast milk flavor may change slightly, but it&#8217;s beneficial for helping your baby adapt to solids later on.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_240456-ad, .wp-block-kadence-advancedheading.kt-adv-heading531_240456-ad[data-kb-block=\"kb-adv-heading531_240456-ad\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_240456-ad mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_240456-ad[data-kb-block=\"kb-adv-heading531_240456-ad\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_240456-ad img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_240456-ad[data-kb-block=\"kb-adv-heading531_240456-ad\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_240456-ad wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_240456-ad\"><br><strong><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501578\/\" data-type=\"link\" data-id=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501578\/\" target=\"_blank\" rel=\"noopener\">NIH &#8211; Caffeine &amp; Alcohol During Breastfeeding<\/a><\/strong><\/p>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-531_f707bd-36 .kt-block-spacer{height:20px;}.wp-block-kadence-spacer.kt-block-spacer-531_f707bd-36 .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-531_f707bd-36\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_6d4bb0-e3, .wp-block-kadence-advancedheading.kt-adv-heading531_6d4bb0-e3[data-kb-block=\"kb-adv-heading531_6d4bb0-e3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_6d4bb0-e3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_6d4bb0-e3[data-kb-block=\"kb-adv-heading531_6d4bb0-e3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_6d4bb0-e3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_6d4bb0-e3[data-kb-block=\"kb-adv-heading531_6d4bb0-e3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading531_6d4bb0-e3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_6d4bb0-e3\"><span class=\"ez-toc-section\" id=\"%F0%9F%99%8B%E2%80%8D%E2%99%80%EF%B8%8F_Burning_Questions_Answered\"><\/span><strong>\ud83d\ude4b\u200d\u2640\ufe0f Burning Questions (Answered!)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_fba470-eb, .wp-block-kadence-advancedheading.kt-adv-heading531_fba470-eb[data-kb-block=\"kb-adv-heading531_fba470-eb\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_fba470-eb mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_fba470-eb[data-kb-block=\"kb-adv-heading531_fba470-eb\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_fba470-eb img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_fba470-eb[data-kb-block=\"kb-adv-heading531_fba470-eb\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_fba470-eb wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_fba470-eb\"><strong>&#8220;Do I really need extra calories?&#8221;<\/strong><br>Yep! About 500 more per day (that\u2019s roughly a smoothie + handful of almonds). But listen to your hunger\u2014no need to force-feed.<br><strong>&#8220;Can I breastfeed on a vegan diet?&#8221;<\/strong><br>Absolutely! Focus on B12 (fortified foods or supplements), iron, and plant-based protein (hello, lentils and quinoa).<br><strong>&#8220;Will my coffee make baby wired?&#8221;<\/strong><br>Nope\u2014only tiny amounts pass into milk. But if baby seems extra alert, try decaf after noon.<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_627baa-ba, .wp-block-kadence-advancedheading.kt-adv-heading531_627baa-ba[data-kb-block=\"kb-adv-heading531_627baa-ba\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_627baa-ba mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_627baa-ba[data-kb-block=\"kb-adv-heading531_627baa-ba\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_627baa-ba img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_627baa-ba[data-kb-block=\"kb-adv-heading531_627baa-ba\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading531_627baa-ba wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_627baa-ba\"><span class=\"ez-toc-section\" id=\"%F0%9F%92%8A_Supplements_The_Need-to-Know\"><\/span><strong>\ud83d\udc8a Supplements: The Need-to-Know<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_a66f62-99, .wp-block-kadence-advancedheading.kt-adv-heading531_a66f62-99[data-kb-block=\"kb-adv-heading531_a66f62-99\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_a66f62-99 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_a66f62-99[data-kb-block=\"kb-adv-heading531_a66f62-99\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_a66f62-99 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_a66f62-99[data-kb-block=\"kb-adv-heading531_a66f62-99\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading531_a66f62-99 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_a66f62-99\"><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_f013dc-bf, .wp-block-kadence-advancedheading.kt-adv-heading531_f013dc-bf[data-kb-block=\"kb-adv-heading531_f013dc-bf\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_f013dc-bf mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_f013dc-bf[data-kb-block=\"kb-adv-heading531_f013dc-bf\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_f013dc-bf img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_f013dc-bf[data-kb-block=\"kb-adv-heading531_f013dc-bf\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_f013dc-bf wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_f013dc-bf\"><strong>Keep taking your prenatal vitamin<\/strong>\u00a0(especially for iron\/B12).<br><strong>Vitamin D:<\/strong>\u00a0Babies need drops (check with your pediatrician!).<br><strong>DHA:<\/strong>\u00a0Great for baby\u2019s brain (found in fish or algae supplements).<br><strong>Herbal Stuff?<\/strong>\u00a0Fenugreek\u00a0<em>might<\/em>\u00a0help milk supply\u2014but ask your doc first (it\u2019s not for everyone!).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E2%9C%A8_TLDR_Because_Parenting_Is_Exhausting\"><\/span><strong>\u2728 TL;DR (Because Parenting Is Exhausting)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_f91320-c7, .wp-block-kadence-advancedheading.kt-adv-heading531_f91320-c7[data-kb-block=\"kb-adv-heading531_f91320-c7\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_f91320-c7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_f91320-c7[data-kb-block=\"kb-adv-heading531_f91320-c7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_f91320-c7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_f91320-c7[data-kb-block=\"kb-adv-heading531_f91320-c7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_f91320-c7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_f91320-c7\">1. Eat\u00a0<em>mostly<\/em>\u00a0whole foods (but don\u2019t stress over treats!).<br>2. Drink water like it\u2019s your job (pro tip: keep a giant bottle near your nursing spot).<br>3. When in doubt,\u00a0<em>ask your doc<\/em>\u2014not Dr. Google.<br><br>You can also read <a href=\"https:\/\/www.cdc.gov\/breastfeeding\/breastfeeding-special-circumstances\/diet-and-micronutrients\/maternal-diet.html\" target=\"_blank\" rel=\"noopener\">Evidence-based tips on calories, hydration, and nutrients.<\/a><\/p>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-531_6acdf4-ed .kt-block-spacer{height:20px;}.wp-block-kadence-spacer.kt-block-spacer-531_6acdf4-ed .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-531_6acdf4-ed\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"http:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_.webp\" alt=\"\" class=\"wp-image-535\" srcset=\"https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_.webp 1024w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_-300x300.webp 300w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_-150x150.webp 150w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_-768x768.webp 768w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_-380x380.webp 380w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_-700x700.webp 700w, https:\/\/www.shifakolin.com\/wp-content\/uploads\/2025\/07\/DALL\u00b7E-2025-07-10-20.03.33-A-beautiful-colorful-scene-of-healthy-meals-presented-in-a-Studio-Ghibli-anime-style.-A-rustic-wooden-table-is-covered-with-vibrant-delicious-foods_-100x100.webp 100w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_6409d3-55, .wp-block-kadence-advancedheading.kt-adv-heading531_6409d3-55[data-kb-block=\"kb-adv-heading531_6409d3-55\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_6409d3-55 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_6409d3-55[data-kb-block=\"kb-adv-heading531_6409d3-55\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_6409d3-55 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_6409d3-55[data-kb-block=\"kb-adv-heading531_6409d3-55\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h2 class=\"kt-adv-heading531_6409d3-55 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_6409d3-55\"><span class=\"ez-toc-section\" id=\"%F0%9F%8D%BD%EF%B8%8F_7-Day_Breastfeeding_Meal_Plan_Easy_Nourishing\"><\/span><strong>\ud83c\udf7d\ufe0f 7-Day Breastfeeding Meal Plan (Easy &amp; Nourishing)<\/strong><br><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_0bcce5-d3, .wp-block-kadence-advancedheading.kt-adv-heading531_0bcce5-d3[data-kb-block=\"kb-adv-heading531_0bcce5-d3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_0bcce5-d3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_0bcce5-d3[data-kb-block=\"kb-adv-heading531_0bcce5-d3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_0bcce5-d3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_0bcce5-d3[data-kb-block=\"kb-adv-heading531_0bcce5-d3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_0bcce5-d3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_0bcce5-d3\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><strong>Day 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_611779-1c, .wp-block-kadence-advancedheading.kt-adv-heading531_611779-1c[data-kb-block=\"kb-adv-heading531_611779-1c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_611779-1c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_611779-1c[data-kb-block=\"kb-adv-heading531_611779-1c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_611779-1c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_611779-1c[data-kb-block=\"kb-adv-heading531_611779-1c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_611779-1c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_611779-1c\"><br><strong>Breakfast:<\/strong>\u00a0Oatmeal + chia seeds + blueberries + drizzle of honey<br><strong>Lunch:<\/strong>\u00a0Whole wheat wrap with turkey, avocado, and spinach<br><strong>Snack:<\/strong>\u00a0Hard-boiled eggs + carrot sticks<br><strong>Dinner:<\/strong>\u00a0Baked chicken + sweet potato + steamed broccoli<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_fc67b1-17, .wp-block-kadence-advancedheading.kt-adv-heading531_fc67b1-17[data-kb-block=\"kb-adv-heading531_fc67b1-17\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_fc67b1-17 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_fc67b1-17[data-kb-block=\"kb-adv-heading531_fc67b1-17\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_fc67b1-17 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_fc67b1-17[data-kb-block=\"kb-adv-heading531_fc67b1-17\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_fc67b1-17 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_fc67b1-17\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><br><strong>Day 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_917fa3-a6, .wp-block-kadence-advancedheading.kt-adv-heading531_917fa3-a6[data-kb-block=\"kb-adv-heading531_917fa3-a6\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_917fa3-a6 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_917fa3-a6[data-kb-block=\"kb-adv-heading531_917fa3-a6\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_917fa3-a6 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_917fa3-a6[data-kb-block=\"kb-adv-heading531_917fa3-a6\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_917fa3-a6 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_917fa3-a6\"><br><strong>Breakfast:<\/strong>\u00a0Greek yogurt + granola + sliced banana<br><strong>Lunch:<\/strong>\u00a0Lentil soup + whole grain bread<br><strong>Snack:<\/strong>\u00a0Apple slices + almond butter<br><strong>Dinner:<\/strong>\u00a0Salmon + quinoa + roasted zucchini<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_9cfa9d-e4, .wp-block-kadence-advancedheading.kt-adv-heading531_9cfa9d-e4[data-kb-block=\"kb-adv-heading531_9cfa9d-e4\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_9cfa9d-e4 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_9cfa9d-e4[data-kb-block=\"kb-adv-heading531_9cfa9d-e4\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_9cfa9d-e4 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_9cfa9d-e4[data-kb-block=\"kb-adv-heading531_9cfa9d-e4\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_9cfa9d-e4 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_9cfa9d-e4\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><br><strong>Day 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_c09a92-1d, .wp-block-kadence-advancedheading.kt-adv-heading531_c09a92-1d[data-kb-block=\"kb-adv-heading531_c09a92-1d\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_c09a92-1d mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_c09a92-1d[data-kb-block=\"kb-adv-heading531_c09a92-1d\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_c09a92-1d img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_c09a92-1d[data-kb-block=\"kb-adv-heading531_c09a92-1d\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_c09a92-1d wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_c09a92-1d\"><br><strong>Breakfast:<\/strong>\u00a0Scrambled eggs + whole wheat toast + avocado<br><strong>Lunch:<\/strong>\u00a0Chickpea salad (canned chickpeas + olive oil + lemon + veggies)<br><strong>Snack:<\/strong>\u00a0Cheese cubes + whole grain crackers<br><strong>Dinner:<\/strong>\u00a0Beef stir-fry with brown rice + snap peas<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_cc63b1-ac, .wp-block-kadence-advancedheading.kt-adv-heading531_cc63b1-ac[data-kb-block=\"kb-adv-heading531_cc63b1-ac\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_cc63b1-ac mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_cc63b1-ac[data-kb-block=\"kb-adv-heading531_cc63b1-ac\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_cc63b1-ac img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_cc63b1-ac[data-kb-block=\"kb-adv-heading531_cc63b1-ac\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_cc63b1-ac wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_cc63b1-ac\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><br><strong>Day 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_420550-78, .wp-block-kadence-advancedheading.kt-adv-heading531_420550-78[data-kb-block=\"kb-adv-heading531_420550-78\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_420550-78 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_420550-78[data-kb-block=\"kb-adv-heading531_420550-78\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_420550-78 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_420550-78[data-kb-block=\"kb-adv-heading531_420550-78\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_420550-78 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_420550-78\"><br><strong>Breakfast:<\/strong>\u00a0Smoothie (spinach, banana, almond milk, flaxseed)<br><strong>Lunch:<\/strong>\u00a0Tuna salad (with Greek yogurt instead of mayo) + crackers<br><strong>Snack:<\/strong>\u00a0Trail mix (nuts + dried fruit)<br><strong>Dinner:<\/strong>\u00a0Turkey meatballs + whole wheat pasta + marinara<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_268aa7-1c, .wp-block-kadence-advancedheading.kt-adv-heading531_268aa7-1c[data-kb-block=\"kb-adv-heading531_268aa7-1c\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_268aa7-1c mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_268aa7-1c[data-kb-block=\"kb-adv-heading531_268aa7-1c\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_268aa7-1c img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_268aa7-1c[data-kb-block=\"kb-adv-heading531_268aa7-1c\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_268aa7-1c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_268aa7-1c\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><br><strong>Day 5<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_b794c8-dd, .wp-block-kadence-advancedheading.kt-adv-heading531_b794c8-dd[data-kb-block=\"kb-adv-heading531_b794c8-dd\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_b794c8-dd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_b794c8-dd[data-kb-block=\"kb-adv-heading531_b794c8-dd\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_b794c8-dd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_b794c8-dd[data-kb-block=\"kb-adv-heading531_b794c8-dd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_b794c8-dd wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_b794c8-dd\"><br><strong>Breakfast:<\/strong>\u00a0Peanut butter toast + sliced strawberries<br><strong>Lunch:<\/strong>\u00a0Grilled cheese (whole grain) + tomato soup<br><strong>Snack:<\/strong>\u00a0Cottage cheese + pineapple<br><strong>Dinner:<\/strong>\u00a0Baked cod + mashed potatoes + green beans<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_628413-f7, .wp-block-kadence-advancedheading.kt-adv-heading531_628413-f7[data-kb-block=\"kb-adv-heading531_628413-f7\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_628413-f7 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_628413-f7[data-kb-block=\"kb-adv-heading531_628413-f7\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_628413-f7 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_628413-f7[data-kb-block=\"kb-adv-heading531_628413-f7\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_628413-f7 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_628413-f7\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><br><strong>Day 6<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_770935-2f, .wp-block-kadence-advancedheading.kt-adv-heading531_770935-2f[data-kb-block=\"kb-adv-heading531_770935-2f\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_770935-2f mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_770935-2f[data-kb-block=\"kb-adv-heading531_770935-2f\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_770935-2f img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_770935-2f[data-kb-block=\"kb-adv-heading531_770935-2f\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_770935-2f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_770935-2f\"><br><strong>Breakfast:<\/strong>\u00a0Chia pudding (overnight with almond milk + berries)<br><strong>Lunch:<\/strong>\u00a0Leftovers (because cooking every day is\u00a0<em>not<\/em>\u00a0realistic)<br><strong>Snack:<\/strong>\u00a0Hummus + bell pepper strips<br><strong>Dinner:<\/strong>\u00a0Slow cooker chili (beans + ground turkey)<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_bb4086-f1, .wp-block-kadence-advancedheading.kt-adv-heading531_bb4086-f1[data-kb-block=\"kb-adv-heading531_bb4086-f1\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_bb4086-f1 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_bb4086-f1[data-kb-block=\"kb-adv-heading531_bb4086-f1\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_bb4086-f1 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_bb4086-f1[data-kb-block=\"kb-adv-heading531_bb4086-f1\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<h6 class=\"kt-adv-heading531_bb4086-f1 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_bb4086-f1\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><br><strong>Day 7<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h6>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_569631-fd, .wp-block-kadence-advancedheading.kt-adv-heading531_569631-fd[data-kb-block=\"kb-adv-heading531_569631-fd\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_569631-fd mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_569631-fd[data-kb-block=\"kb-adv-heading531_569631-fd\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_569631-fd img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_569631-fd[data-kb-block=\"kb-adv-heading531_569631-fd\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_569631-fd wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_569631-fd\"><br><strong>Breakfast:<\/strong>\u00a0Whole grain pancakes (frozen is fine!) + maple syrup<br><strong>Lunch:<\/strong>\u00a0Egg salad sandwich + side salad<br><strong>Snack:<\/strong>\u00a0Dark chocolate + almonds (you\u00a0<em>deserve<\/em>\u00a0it)<br><strong>Dinner:<\/strong>\u00a0Takeout (seriously\u2014no guilt. You made it a week!).<br><br>Mama, you\u2019re doing a great job just by being there for your baby. Remember, breastfeeding is about progress, not perfection. Be patient and enjoy a cookie now and then. Trust yourself, and if you have questions, ask me or your pediatrician\u2014not Dr. Google! You\u2019ve got this, and I\u2019m here to help.<br>P.S. Make sure to save this guide for those late-night &#8220;Can I eat this?!&#8221; questions. (Spoiler alert: The answer is usually yes.)<\/p>\n\n\n<style>.wp-block-kadence-spacer.kt-block-spacer-531_1b517a-b7 .kt-block-spacer{height:20px;}.wp-block-kadence-spacer.kt-block-spacer-531_1b517a-b7 .kt-divider{border-top-width:1px;height:1px;border-top-color:#eee;width:80%;border-top-style:solid;}<\/style>\n<div class=\"wp-block-kadence-spacer aligncenter kt-block-spacer-531_1b517a-b7\"><div class=\"kt-block-spacer kt-block-spacer-halign-center\"><hr class=\"kt-divider\"\/><\/div><\/div>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_e98735-d3, .wp-block-kadence-advancedheading.kt-adv-heading531_e98735-d3[data-kb-block=\"kb-adv-heading531_e98735-d3\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_e98735-d3 mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_e98735-d3[data-kb-block=\"kb-adv-heading531_e98735-d3\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_e98735-d3 img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_e98735-d3[data-kb-block=\"kb-adv-heading531_e98735-d3\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_e98735-d3 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_e98735-d3\">also read : <a href=\"http:\/\/www.shifakolin.com\/nutrition-kids-mental-health-shocking-truth\/\" data-type=\"post\" data-id=\"503\">Nutrition and Kids<\/a> mental health<\/p>\n\n\n<style>.wp-block-kadence-advancedheading.kt-adv-heading531_a678bd-ba, .wp-block-kadence-advancedheading.kt-adv-heading531_a678bd-ba[data-kb-block=\"kb-adv-heading531_a678bd-ba\"]{font-style:normal;}.wp-block-kadence-advancedheading.kt-adv-heading531_a678bd-ba mark.kt-highlight, .wp-block-kadence-advancedheading.kt-adv-heading531_a678bd-ba[data-kb-block=\"kb-adv-heading531_a678bd-ba\"] mark.kt-highlight{font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}.wp-block-kadence-advancedheading.kt-adv-heading531_a678bd-ba img.kb-inline-image, .wp-block-kadence-advancedheading.kt-adv-heading531_a678bd-ba[data-kb-block=\"kb-adv-heading531_a678bd-ba\"] img.kb-inline-image{width:150px;vertical-align:baseline;}<\/style>\n<p class=\"kt-adv-heading531_a678bd-ba wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading531_a678bd-ba\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;breastfeeding diet guide&#8221; Hey there, supermom! \ud83d\udc4bAs a doctor, and also as someone who&#8217;s surrounded by many mothers in my&#8230;<\/p>","protected":false},"author":1,"featured_media":534,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kadence_starter_templates_imported_post":false,"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[1,27],"tags":[35],"class_list":["post-531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-womens-health","tag-breastfeeding"],"_links":{"self":[{"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/posts\/531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/comments?post=531"}],"version-history":[{"count":3,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/posts\/531\/revisions"}],"predecessor-version":[{"id":536,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/posts\/531\/revisions\/536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/media\/534"}],"wp:attachment":[{"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/media?parent=531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/categories?post=531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.shifakolin.com\/ar\/wp-json\/wp\/v2\/tags?post=531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}