Author: Nicole Osinga, RD, MAN, BASc

We welcomed our new little man into our world a few weeks ago and couldn’t be more in love. However, there have been many tough moments as well though. In order to maximize my recovery and ensure that little man is getting optimal nutrition through breastmilk, I am centring my diet around certain foods and nutrients – which I’m sharing today!

I’m focusing on the following foods:


Lactogenic Foods: the foods have been found to increase milk supply. They include: oats, barley, nuts and seeds, brewers yeast and fennel



Protein-Rich & Fibre-Rich Foods: As I focus on recovery, I will be resting a lot more than I’m used to. Protein-rich foods are essential during this time, to prevent excess muscle mass loss and to help with healing from birth. As well, bowel movements can be tough after giving birth, so focusing on protein-rich foods that also contain fibre is important. These include edamame, beans and bean pastas. 



Vitamins & Minerals: Certain vitamins and minerals become more important during nursing/postpartum. I’ve added in a well-rounded multi – MegaFood Baby & Me 2 Postnatal Multi, which provides important nutrients like iron, methylated folate and choline to meet nutrition demands right after birth. Plus the addition of mooring supports milk production!

If one of your favourite foods is pizza, then you’re not going to want to skip this meal prep! Each of these recipes are pizza- themed and are protein and fibre-rich. Tell me which one you’ll try first!

If you despise doing dishes as much as I do, then these recipes are for you! All of them can be made in one pan or in one pot, minimizing dishes and saving you time. Bonus is that they can all be frozen for a later date as well! As usual they are all protein and fibre packed.

Which one are you trying first?

I could eat pancakes every day for breakfast and that’s not an exaggeration. However, like many of you, I don’t quite have the time to make pancakes in the morning – it’s always a rush!

That’s when sheet pan pancakes enter the chat. These pancakes are super easy to meal prep and you can simply heat up and go! Bonus is that one serving is fibre and protein rich and they’re a great way to get a fruit serving in as well.

Let me know what flavour you’d like to try!

Only 5% of us are getting enough fibre daily, which is concerning. This lack of fibre puts us at risk for certain types of cancers like colorectal cancers and can increase our risk for cardiovascular disease, etc. Time to focus a bit less on protein and more on fibre!

How about boosting fibre intake by snacking on these high fibre cookies? One serving provides at least 5 g of fibre and 5 g of protein for under 200 calories. Tell me which one you’re trying first?

This week is Canadian Fertility Awareness week, which is something that hits close to home for myself and many other women. To bring more awareness and information sharing to fertility struggles, I have put together a guide on my Instagram highlighting relevant nutrients and a free sample meal plan that can assist with a females fertility journey.