How Much Protein Do You Need While Breastfeeding
Proper nutrition during breastfeeding can be tricky. It’s not the same as while you were pregnant, but it’s also not the same as what you require when you aren’t breastfeeding. Plus there’s the aspect of whether or not current health trends apply or not while breastfeeding. To learn exactly how much protein you need while breastfeeding read on!
The Importance of Protein While Breastfeeding
It is so important to get enough protein while breastfeeding. I know in 2025 eating more protein is the hot topic nutrition fad.
It’s gotten a little (or a lot) over the top in my opinion. Fitness enthusiasts on social media are all promoting you eat more and more protein, 150 grams a day is a normal claim that they are pushing on you!
Aren’t you sick of the suggestion to put cottage cheese in everything and people calling anything with a moderate amount of protein “not a protein”? As if cheese, nuts, and other sources no longer provide a decent amount of protein.
Really it’s become a bit of a pet peeve of mine. For the past 15 years I’ve been a certified personal fitness trainer, been certified in family nutrition and cooking, certified in nutrition during pregnancy, and became a certified online health coach. This is my passion and even I will tell you these new protein claims are ridiculous.
Protein IS important, vitally important as every single cell in your body is made up of protein.
However unless you are hoping to gain muscle mass and gain weight there is no reason to be getting 30+ grams of protein into every meal and snack.
Don’t be dissuaded by this fad. It’s just that, a fad. Like the Slim Fast diet, low fat diet, and any other trend. Balance is key, protein is important, nutritional density matters (for health not necessarily weight loss), and calories in and out matter.
So don’t let the new crazy levels of protein trend confuse you here.
How Much Protein Do I Need While Breastfeeding?
Eating too much protein will keep or put weight onto you. (Probably the opposite of what you want postpartum!) But eating too little protein will decrease your milk supply and your muscle mass. Your milk supply is directly affected by the amount of protein you eat.
If your milk is low try adding in an extra protein shake or some extra turkey breast meat for a few days and see if that helps. Even Mayo Clinic encourages adding in protein rich foods to fuel your milk production.
I bet it will!
Turkey is also a galactogogue so it packs a one two punch. (Here are a whole bunch more unexpected galactogogues to add into your diet and boost your milk supply too!)
While breastfeeding you DO need more protein than you would otherwise. Just like when you are pregnant. A great protein goal for breastfeeding is 50-70 grams per day. Different medical sources will always state somewhere within that window.
This is more than a woman’s body requires normally but a perfect amount for feeding yourself and repairing your muscles postpartum AND creating a lot of nutrient dense breast milk for growing a healthy baby. Medical News Today suggests that you need 25 extra grams of protein per day while breastfeeding or around 65g.
If you focus on plant protein and lean meats as well as getting some protein into every meal and snack you will be able to sustain a high level of breast milk as well as staying full, building muscle, repairing damaged tissues from pregnancy, and lose the excess weight you gained while pregnant.
And if you AREN’T making enough milk or losing the baby weight you want to postpartum… there’s a program that helps with one, the other, or both at the same time! The Milky Mama’s Postpartum Plan teaches you exactly how to increase your milk supply while also losing the baby weight through a ton of delicious recipes and realistic and effective 20 minute workouts.
Not ready to jump into a full 28 day nutrition and fitness plan to learn to make more milk and slim down at the same time? You can try my 1 week make more milk challenge FREE right now! There is so much good info to learn to increase your milk supply and lots of amazing recipes too.
How to Get Enough Protein While Breastfeeding?
My secret trick to getting enough protein while breastfeeding and keeping your overall calories low is to include at least one lactation protein shake in your diet each day. (That link has all the info about the best protein powders to drink while breastfeeding AND some yummy smoothie recipes too!)
You can also add some of these high protein snacks for breastfeeding into your diet plan too!
