Breastfeeding Meal Plan Paperback - Weekly Recipes and Shopping Lists for Breastfeeding Mums - Nourish Mama

Written by Kelly Northey, Certified Postpartum Nutrition Professional — because what you eat during breastfeeding matters, and you deserve a plan that's built around that.

This meal plan is designed to help breastfeeding mums:
🌿 Support healthy milk production through targeted whole-food nutrition

⚡ Sustain energy through the demanding fourth trimester and beyond

🥗 Nourish the body with key postpartum nutrients — iron, calcium, omega-3s, B vitamins, and more

🛒 Remove the mental load of meal planning — everything is done for you

🍳 Eat well without overthinking it — simple, practical, and designed for real life with a newborn

This is a paperback book — not a food product. No allergen declarations apply. Suitable for all dietary preferences — the plan includes guidance on adapting recipes for common dietary needs including dairy-free.

This meal plan is made for you if:
→ You're breastfeeding and want practical guidance on what to eat to support your milk supply and recovery

→ You're exhausted and don't have the headspace to plan meals from scratch — you need someone to do it for you

→ You want to nourish your body with whole foods but don't know where to start

→ You're a partner, friend, or family member looking for a practical, thoughtful gift for a new mum — something she'll actually use

→ You're a maternal health professional looking for a resource to recommend to breastfeeding clients

Also a wonderful companion to the Nourish Mama Breastfeeding Starter Kit and the Nutritional Nurturing Guide for Motherhood eBook.

Step 1 — Read through: Spend 10 minutes reading the meal plan and nutrition guidance section so you understand the framework.

Step 2 — Shop: Use the included shopping list to do one weekly shop. Everything is organised by category to make the supermarket run as quick as possible.

Step 3 — Cook and eat: Follow the weekly meal plan or dip in and out of individual recipes as suits your schedule. All recipes are designed to be quick, simple, and adaptable.

Tip: Keep the book in the kitchen where it's easy to reference. Many mums run the same week of meals on repeat during the early postpartum period when decision fatigue is high — that's exactly what it's designed for.

This is a paperback book — not a food product. No ingredients list applies.

Contents: 32-page saddle-stitched paperback meal plan, including weekly meals, recipes, shopping lists, and postpartum nutrition guidance.

Written by: Kelly Northey, Certified Postpartum Nutrition Professional

Published by: Nella Vosk / Nourish Mama

Format: Paperback — printed and shipped from Australia

32 pages - Paperback Edition

I'm worried my diet is affecting my milk supply. Where do I start?

Start with regular meals and snacks, because skipped meals add up fast with a newborn. The Nourish Mama Breastfeeding Meal Plan gives you a week of breastfeeding meals and a shopping list, so eating well takes less thinking. If you're worried about your supply or your baby's weight, talk to your child health nurse, GP or a lactation consultant (IBCLC).

I forget to eat until I'm starving. Will this help?

Yes. The Nourish Mama Breastfeeding Meal Plan plans snacks as well as breakfast, lunch and dinner, and the weekly shopping list means the food is already in the house. When something is ready to grab, you're more likely to eat before hunger hits hard.

I'm too tired to cook after night feeds. Are the recipes hard?

No. The recipes are quick, simple and made for real life with a newborn. Many mums run the same week of meals on repeat in the early weeks, when decision fatigue is high. That's exactly what the plan is designed for.

I want food that tastes good, not diet food.

The Nourish Mama Breastfeeding Meal Plan uses easy whole-food recipes that are nourishing to eat and family-friendly. It isn't a weight-loss plan. It's food for a breastfeeding body, written so the whole household can eat the same meal. One cook, one dinner, everyone fed.

Who is the Breastfeeding Meal Plan for?

Breastfeeding mums who want practical guidance on what to eat and don't have the headspace to plan from scratch. It's also a thoughtful gift from a partner, friend or family member, and a resource maternal health professionals recommend to breastfeeding clients.

When should I start using it?

Any time while you're breastfeeding. The Nourish Mama Breastfeeding Meal Plan is written for the fourth trimester and beyond. Many mums lean on it most in the early weeks, when decision fatigue is high and planning meals feels impossible. Some mums buy it before the birth so it's ready.

What's inside the book?

A full week of breastfeeding meals (breakfast, lunch, dinner and snacks), easy whole-food recipes, a weekly shopping list organised by category, and postpartum nutrition guidance on key nutrients for breastfeeding mums, such as iron, calcium, omega-3s and B vitamins, and how to get them through food.

Does it suit dairy-free or other dietary needs?

The Nourish Mama Breastfeeding Meal Plan includes guidance on adapting recipes for common dietary needs, including dairy-free. If you have a specific question about whether the recipes suit you, email info@nellavosk.com.au before you buy. If you're avoiding dairy because of your baby, talk to your GP or child health nurse as well.

How do I use the meal plan?

Spend about 10 minutes reading the plan and the nutrition guidance. Then do one weekly shop from the shopping list. Cook from the plan, or dip in and out of individual recipes as your days allow. Keep the book in the kitchen where it's easy to see.

Can I repeat the same week?

Yes. Many mums run the same week of meals on repeat during the early postpartum period. The Nourish Mama Breastfeeding Meal Plan is one focused week, so repeating it means one familiar shopping list and no new decisions. Swap in a recipe when you want a change.

Can my partner cook from it?

Yes. The shopping list is organised by category and the recipes are quick and simple, so a partner, parent or friend can shop and cook from it while you feed. It's a practical way for the people around you to help.

Does the book list food allergens?

The Nourish Mama Breastfeeding Meal Plan is a book, not a food, so no allergen declaration applies to it. Check each recipe's ingredients against your own allergies and dietary needs. Email us if you have a question before you buy.

Is it medical or dietetic advice?

It's practical nutrition guidance for breastfeeding mums. It isn't a personalised medical plan. If you have a medical condition, food allergies or specific dietary needs, talk to your GP or an accredited practising dietitian about what suits you. The meal plan works alongside that advice.

Who wrote it?

Kelly Northey, a Certified Postpartum Nutrition Professional (CPPNP) and founder of Nella Vosk. She wrote the Nourish Mama Breastfeeding Meal Plan for breastfeeding mums specifically, not as a general healthy-eating guide. It's published by Nella Vosk as part of the Nourish Mama breastfeeding range, alongside the Breastfeeding Nutrition Journal.

How is this different from a free meal plan online?

Most online meal plans are written for general health. This one is written for the breastfeeding life stage, with nutrient guidance for breastfeeding mums and recipes designed for real life with a newborn: quick, simple and low-effort. It also comes with its own shopping list.

Meal Plan, Journal or Complete Breastfeeding System: which do I need?

The Meal Plan is a 32-page paperback with one week of meals and a shopping list. The Breastfeeding Nutrition Journal is a 207-page paperback for recording your food, feeds and reflections. The Complete Nourish Mama Breastfeeding System is a 200+ page digital guide with meal plans and shopping lists.

Is there a digital version?

The Nourish Mama Breastfeeding Meal Plan is a printed paperback. For a digital option, The Complete Nourish Mama Breastfeeding System is a digital download of over 200 pages, with lactation nutrition education, meal plans and shopping lists. The paperback suits mums who'd rather cook without a screen.

Is it a good gift for a new mum?

Yes, especially for a first-time mum who isn't sure what to eat while breastfeeding. Pair the Nourish Mama Breastfeeding Meal Plan with the Nourish Mama Lactation Bliss Balls Premix or the Breastfeeding Starter Kit for a fuller postpartum gift. It's something she'll use every day of the week.

How long does shipping take?

We dispatch within 1 to 2 business days. Standard Australian shipping takes about 3 to 7 business days, depending on where you live. Express options are available at checkout. Orders over $99 ship free within Australia. Below that, it's a $12 flat rate in Australia and $15 to New Zealand.

I'm a health professional. Can I recommend it to clients?

Yes. The Nourish Mama Breastfeeding Meal Plan is written for breastfeeding mums, and maternal health professionals recommend it to clients who need practical help with what to eat. Email info@nellavosk.com.au if you'd like to talk about ordering more than one copy.