How Much Protein Do Breastfeeding Moms Really Need?
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.
Want to know exactly how much protein, calories, and macros you need while breastfeeding? Use my free Postpartum Calorie & Macro Calculator here: Postpartum Calorie Calculator
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.
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.
Protein Needs by Weight for Breastfeeding Moms
| Weight | Protein Goal per Day |
|---|---|
| 120 lbs (55 kg) |
96 g – 120 g |
| 140 lbs (64 kg) | 112 g – 140 g |
| 160 lbs (73 kg) | 128 g – 160 g |
| 180 lbs (82 kg) | 144 g – 160 g |
| 200 lbs (90 kg) | 160 g |
| 220 lbs (100 kg) | 176 g – 180 g |
| 240 lbs (109 kg) |
192 g – 200 g |
Tip: These targets are general guidelines. Individual needs vary based on activity level, breastfeeding frequency, and recovery.
How To Meet Your Protein Goals
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.
Protein-rich foods:
Greek Yogurt / Kefir
Cottage Cheese
Eggs
Meat / Fish / Seafood
Protein Powders
Nutritional Yeast
Spirulina
Edamame
Tofu / Tempeh / Seitan
Carbohydrates with protein:
Chickpeas
Lentils
Quinoa / Farro / Whole Grains
Beans
Peas
Milk
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.
FAQs About Protein Intake While Breastfeeding
Can you eat too much protein while breastfeeding?
Yes, but it’s rare. Consuming extremely high amounts (well above your daily needs) isn’t necessary and can put extra strain on kidneys. Most breastfeeding moms benefit from 120–160 g per day.
Will eating more protein increase my milk supply?
Not directly. Adequate protein supports your health and recovery, which indirectly helps maintain milk supply, but eating excessive protein alone won’t boost supply.
What are easy ways to get more protein without cooking?
Some convenient options include Greek yogurt, cottage cheese, protein shakes, roasted edamame, nuts, nut butter, cheese sticks, canned tuna or salmon, and hard-boiled eggs. These can be eaten as snacks or added to meals with minimal prep.
Can I get enough protein from plant-based foods alone?
Yes! Combining legumes, whole grains, tofu, tempeh, nuts, seeds, and plant-based protein powders can provide all essential amino acids.
How do I space protein throughout the day?
Aim for 20–30 grams per meal and include a protein-rich snack. Spacing protein helps with satiety, energy, and milk production.
What are signs I’m not getting enough protein while breastfeeding?
Signs may include persistent fatigue, muscle loss, slow recovery, increased hunger, or difficulty maintaining milk supply.
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 Spring Recipe Collection.
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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