Meal Plan for Breastfeeding Vegan Moms

DAY 1

Breakfast 

  • 2 vegan pancakes (1½ cups white whole-wheat flour, 2 teaspoons baking powder, ¼ teaspoon salt, 1½ cups nondairy milk, ¼ cup unsweetened applesauce, ¼ cup pureed spinach, 1 Tbsp ground flax seeds). Make extra and freeze for another breakfast.
  • Top pancakes with sliced banana and 1 Tbsp nut butter. 

A.M. Snack 

  • 3/4 cup edamame pods, seasoned with a pinch of salt
  • 1 medium orange

Lunch 

  • 1 serving avocado toast on 2 slices whole grain bread, made with mashed avocado, hot pepper flakes, and mashed canned beans of choice 
  • 1 cup sliced cucumber tossed with 2 tsp. olive oil, lemon juice and seasoned with a pinch each salt & pepper.
  • 1 cup non-dairy vegan milk

P.M. Snack (95 calories)

  • 1 granola bar and 1 cup tea

Dinner 

  • 1 serving green salad topped with pre-made falafel and a vegan tahini dressing sprinkled with sunflower seeds.  
  • 1 frozen fruit pop
  • 4 whole grain crackers

Day 2

Breakfast 

  • 1 slice toast topped with nut butter, banana, and cinnamon
  • 1 cup fruit of choice
  • 1 cup dairy free milk

A.M. Snack 

  • 1 handful walnuts
  • 1 lactation cookie

Lunch 

  • Salad with 2 cups mixed salad greens, ¾ cup veggies of your choice, such as chopped cucumbers and cherry tomatoes, ⅓ cup canned white beans, rinsed and drained, ½ avocado, diced, 1 tablespoon red-wine vinegar, 2 teaspoons extra-virgin olive oil, ¼ teaspoon kosher salt, ground pepper 
  • ½ sweet potato sprinkled with cinnamon
  • P.M. Snack 
  • 1 piece fruit
  • 1 lactation cookie or bar
  • 1 cup tea

Dinner 

  • 2 cups Buddha Bowl: ¾ cup canned black beans, rinsed ⅔ cup cooked quinoa, ¼ cup hummus, ¼ medium avocado, diced, 3 tablespoons pico de gallo, 2 tablespoons chopped fresh cilantro

Day 3

Breakfast 

  • 2 slices whole-grain toast topped with peanut butter and sliced banana 
  • ½ broiled grapefruit (sprinkled with 1 tsp brown sugar if desired)

A.M. Snack 

  • 1/4 cup roasted chick peas
  • 1 cup dairy free milk

Lunch 

1 serving tofu scramble (Extra Firm Tofu, coconut milk, garlic, turmeric, nutritional yeast, black pepper, onion, bell peppers.  Sauté all ingredients and enjoy!) 

  • 1 cup berries

P.M. Snack 

  • 2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.
  • 1 cup tea

Dinner 

  • Two walnut-lentil tacos on whole grain tortilla
  • 1 serving cooked fennel
  • Frozen fruit pop made with real fruit

Day 4

Breakfast 

  • 2 vegan pancakes (1½ cups white whole-wheat flour, 2 teaspoons baking powder, ¼ teaspoon salt, 1½ cups nondairy milk, ¼ cup unsweetened applesauce, ¼ cup pureed spinach, 1 Tbsp ground flax seeds). Use batter frozen from day 1
  • Top pancakes with sliced banana and 1 Tbsp walnut butter. 
  • 1 cup non dairy milk

A.M. Snack 

  • 1 medium apple and a handful of almonds

Lunch 

  • 1 1/2 cups creamy vegan soup of choice 
  • 1 piece of whole grain bread toasted and topped with vegan “butter”
  • 1 small side salad with dressing of choice

P.M. Snack 

  • 3 Tbsp. pumpkin seeds (pepitas) and 1 Tbsp raisins
  • 1 cup tea

Dinner

  • 1 serving vegan stuffed peppers (black beans, quinoa, brewer’s yeast) 
  • 1 cup blueberries with non-dairy vegan whipped topping

Snack

  • 1 lactation cookie
  • 1 glass dairy-free milk

Day 5

Breakfast 

1 cup steel-cut oatmeal made with dairy alternative and maple syrup. Topped with chopped walnuts and berries-of-choice

A.M. Snack 

  • 1 medium orange
  • 1 handful pistachios

Lunch 

  • 1 vegetable/hummus sandwich
  • 1 serving olives

P.M. Snack 

• 1 cup edamame pods, seasoned with a pinch of salt

1 lactation cookie

1 cup tea

Dinner 

• 1 cup chickpea curry
• 1 cup brown rice, quinoa, or farro (your choice) 

Dessert

Dairy-free frozen dessert

Day 6

Breakfast 

  • 1 whole grain English muffin-toasted and topped with nut-butter of choice and jam
  • I cup dairy free beverage

A.M. Snack 

• 1 small fruit smoothie with vegan protein powder

1 lactation cookie or bar

Lunch 

  • 1 frozen vegan “burger” on whole grain bun
  • 1 small side salad with dressing of choice and topped with Tbsp. pumpkin seeds (pepitas)

P.M. Snack 

  • 2 cups air-popped popcorn tossed with 1 Tbsp. each olive oil and nutritional yeast.
  • 1 cup tea

Dinner 

  • 1 serving spaghetti with mushroom bolognaise  
  • 1 cup cooked fennel
  • ½ sliced banana dipped in vegan chocolate 

Day 7

Breakfast 

  • 2 vegan pancakes
  • 3/4 cup blackberries
  • 2 Tbsp. peanut butter

A.M. Snack 

  • 1 medium banana dipped in nut butter and carob chips

Lunch 

  • 4 cups serving green salad with tomato, edamame, beets and pickled onions in a vinaigrette
  • 6 whole grain vegan crackers 
  • 1 cup vegetable broth with cooked vegetables and kidney beans

P.M. Snack 

  • 1 cup tea
  • 1 lactation cookie
  • 1 serving fruit of choice

Dinner 

• 1 serving stir-fried tofu with veggies and vegan sauce over brown rice 

1 cup vegetable broth with veggie-filled frozen dumplings

Note

This meal plan should be used for general recommendations and should not be used for personalized advice. Each body has different nutritional requirements and using this meal plan as guidance will be at your own risk.

This meal plan provides no less than 1,800 calories per day and does not take any previous medical condition into account. The foods selected support the production of healthy breastmilk, adequate milk supply, and postpartum healing. While we included some foods that are thought to be galactagogues, we did not include suggested supplemental herbal remedies like fenugreek. These should be discussed with your doctor. This and any weight loss plan should be discussed with your doctor before initiation. We have more information on going vegan while breastfeeding in this article.

When we refer to tea, we are referring to a tea that is made up of one or more of the following ingredients: fenugreek, milk thistle, fennel, alfalfa, blessed thistle, marshmallow root.   

Although we did our best to include all of the essential nutrients to meet the needs of a lactating woman, a prenatal vitamin should be taken in conjunction with this meal plan. Please consult with your doctor for guidance.  

Leave a Reply