How to gain weight as a breastfeeding mother: A healthy guide

December 10, 2025 •

4 min read

Breastfeeding mothers generally require an additional 330 to 400 kilocalories per day to meet their nutritional needs, a number that can vary based on individual factors. While many mothers focus on losing baby weight, some find themselves needing to gain it back for optimal health and milk production. This can be a challenging but achievable goal with the right nutritional approach and lifestyle changes.

Quick Summary

A guide for breastfeeding mothers needing to gain weight, focusing on a healthy diet of calorie-dense, nutrient-rich foods, strategic meal planning, and safe exercise to support postpartum recovery and milk supply.

Key Points

Increase Calorie Intake Safely: Focus on a healthy surplus of 330-500 extra calories per day from nutrient-rich foods, not junk food.
Prioritize Nutrient-Dense Foods: Incorporate healthy fats like avocado and nuts, lean proteins from fish and eggs, and complex carbs like whole grains.
Eat Smaller, More Frequent Meals: Combat feeling full too quickly by eating 5-6 smaller meals and snacks throughout the day, often linked to feeding times.
Incorporate Healthy, Calorie-Dense Snacks: Use options like smoothies, trail mix, and nut butters for easy and quick calorie boosts between meals.
Choose Your Beverages Wisely: Opt for high-calorie, nutrient-rich liquids like milk or smoothies during meals instead of water to avoid reducing appetite.
Engage in Moderate Exercise: Gentle activities like walking or light strength training can help build muscle mass and support your overall well-being without burning excessive calories.
Consult a Professional: Speak with a doctor or dietitian to create a personalized, safe weight gain plan tailored to your specific needs.

Understanding Your Nutritional Needs During Lactation

Producing breast milk is a calorically demanding process, with some mothers burning up to 500 extra calories per day. While this can lead to weight loss for some, others may find it causes unwanted or unhealthy weight loss, especially if they began with a lower body mass index (BMI) or are not consuming enough nutrient-rich foods. Prioritizing healthy weight gain is crucial for maintaining your energy levels, supporting your body's recovery from childbirth, and ensuring a robust milk supply for your baby. This isn't about eating junk food, but rather about increasing your intake of wholesome, calorie-dense foods that provide essential nutrients for both you and your baby.

The Importance of a Balanced, Nutrient-Dense Diet

Instead of focusing on 'empty calories' from sugary or processed foods, the key is to choose nutrient-rich options that offer high caloric value. A balanced diet should include a mix of healthy fats, lean proteins, and complex carbohydrates. Healthy fats, such as those found in avocados, nuts, and seeds, are crucial for your baby's brain development and offer a significant calorie boost. Lean proteins from sources like eggs, poultry, and fish support muscle building and overall tissue repair. Complex carbohydrates from whole grains provide sustained energy throughout the day, preventing energy crashes that can affect milk production and mood.

Strategic Eating and Hydration for Weight Gain

For new mothers, finding time for large, structured meals can be difficult. A better strategy is to eat smaller, more frequent meals and snacks throughout the day, ensuring a consistent intake of calories and nutrients. Using each breastfeeding session as a reminder to grab a snack can be an effective way to stay on track. High-calorie snacks like trail mix, smoothies made with full-fat yogurt and nut butter, or whole-grain toast with avocado are easy to prepare and consume on the go.

Staying hydrated is also vital, but be mindful of your liquid intake around meals. Drinking a large glass of water right before eating can make you feel full prematurely. Instead, choose high-calorie beverages like milk, smoothies, or fresh juice to consume with your meals, or drink water between meals to maintain hydration without suppressing your appetite.

Comparison of Healthy vs. Unhealthy Weight Gain Strategies


Strategy Feature	Healthy Weight Gain	Unhealthy Weight Gain
Food Focus	Nutrient-dense, whole foods (healthy fats, lean protein, complex carbs).	Empty calories from processed foods, fast food, and sugary snacks.
Meal Frequency	5-6 small, frequent meals and snacks per day.	Relying on large, infrequent meals that may cause bloating and fatigue.
Beverages	Full-fat milk, smoothies, and nutrient-fortified juices.	Sugary sodas, excessive juice with no fiber, and high-sugar coffees.
Exercise	Moderate, consistent exercise like walking, swimming, or light strength training.	Sedentary lifestyle or overly intense workouts that can burn too many calories.
Mindset	Prioritizing nourishment and energy for self and baby.	Focusing on quick fixes or ignoring nutritional quality.

Incorporating Physical Activity Safely

While your goal is to gain weight, incorporating moderate physical activity is still important for overall health and muscle mass. Gentle exercises like walking, postpartum yoga, or weight training with light weights can help build strength and improve your mental well-being. Avoid excessively strenuous exercise, which could burn too many calories or potentially impact your milk supply. Always listen to your body and consult your doctor before starting any new fitness routine. A brisk walk with your baby in the pram is a great way to combine exercise with getting fresh air.

When to Seek Professional Advice

Before making any drastic dietary changes, it's always best to consult a healthcare professional, like your doctor or a registered dietitian. They can help you determine if you truly need to gain weight, calculate your individual caloric needs, and rule out any underlying health issues that could be affecting your weight. A personalized meal plan can be created to ensure you are gaining weight in a safe and healthy way that benefits both you and your baby. You can find additional resources and information from reputable sources like the Centers for Disease Control and Prevention (CDC), who provide guidelines for maternal nutrition during breastfeeding.

Conclusion

Gaining weight as a breastfeeding mother can be a healthy and necessary step for many. By focusing on nutrient-dense, calorie-rich foods consumed in smaller, frequent portions, you can support your body's increased energy demands. Coupled with moderate exercise and staying well-hydrated, this approach ensures you and your baby receive optimal nutrition. Remember to consult a healthcare provider for personalized advice and to address any concerns. Prioritizing your well-being is the best way to care for your baby during this special time.

Frequently Asked Questions

Most well-nourished breastfeeding mothers require an additional 330 to 400 kilocalories per day, but this can be adjusted based on individual weight, height, and activity level. Your doctor or a dietitian can help you determine the right amount for you.

Focus on nutrient-dense foods that are also calorie-dense. Good choices include healthy fats (avocados, nuts, seeds), lean proteins (eggs, poultry, fish), and complex carbohydrates (whole grains, sweet potatoes).

Breastfeeding burns extra calories, which can lead to weight loss for some, but others may gain or retain weight due to increased appetite or metabolism changes. It is normal for weight to fluctuate during this time.

Yes, moderate exercise is safe and healthy. It's beneficial for your mental and physical health and can help build muscle mass. Good options include walking, postpartum yoga, and light strength training.

Staying hydrated is important for milk production. When trying to gain weight, focus on drinking nutrient-dense liquids like milk or smoothies with meals instead of just water, as too much water can suppress your appetite.

Great snacks include handfuls of nuts and dried fruits, trail mix, smoothies with full-fat yogurt and nut butter, hard-boiled eggs, or whole-grain crackers with cheese.

Yes, stress can negatively impact milk production and make weight management more challenging. Finding ways to relax and reduce stress, like taking naps or asking for support, is crucial.