Meal Replacement Shake for Breastfeeding Mommas- Protein Without Powder

Busy, Tired, and STARVING! 

This summarizes my current situation and I know there have to be other mommas out there who feel the same way. So, I threw a few of my favorite ingredients together for a quick fix. It isn’t the be all, end all, but it has made a huge difference in how I feel and what I eat before and after so let me share it with you, along with some other food for thought!

I’ve been struggling with meal prepping in a way that keeps me satisfied and that I can, in good conscience, say that is eating clean and balanced. I almost always eat organic and often try to eliminate gluten. Sugar has also been high on my list to eradicate- yes, eradicate, from my diet; even natural sugars found in fruits. Definitely an intense word, but it perfectly summarizes my true need to rid this silent killer from my body. This could be a whole other post, that at some point, I will get around to writing. Stay tuned….

The shake recipe I’m posting about today is a meal replacement for sure and then some. For all of you breastfeeding mommas out there, you know how starved you are and how quickly your body is burning up every morsel that passes through your lips! I prep 5 of these for my work week so I have a pre-prepared solution to preventing myself from grabbing an unhealthy fix when I’m feeling empty and sluggish.

This is not for weight loss or anyone attempting to restrict your calorie consumption. This is to feed your need mommas!- so you can keep up with everything life is throwing at you! 

I have an inner conflict between whole foods and a processed protein powder.

My bone to pick with protein powders is this…

It seems UNNATURAL and UNBALANCED to consume such concentrated amounts of anything in our diets!

When you think about the number of hemp seeds, pea protein or whey isolate needed to produce your 2 tbsp of protein powder, it makes me question, “When would I ever consume 5 tablespoons of hemp seeds in one sitting?”

Most of the main ingredients in protein powders, like Hemp seeds, are a super healthy addition to any shake, salad, cereal, muffin, etc. but, in my opinion, as an addition, not as the main attraction. I feel better knowing that my ingredients are real foods. It gives me peace of mind and I don’t second guess if I’m going against what nature intended.

This is what has been saving me lately.

Protein & Energy Shake
The perfect way to prevent yourself from grabbing an unhealthy choice when you're short on time, energy and feeling sluggish.
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  1. 1 Cup Organic Frozen Mixed Berries
  2. 8 oz. Greek Vanilla Yogurt
  3. 1 Cup Raw Baby Spinach
  4. 1 TBSP Organic Unrefined Virgin Coconut Oil
  5. ! TBSP Organic Ground Flaxseed
  6. 1 TBSP Chia Seeds
  7. 1 TSP Cinnamon
  1. Combine all ingredients into a blender (I prefer the Magic Bullet, quick, easy to clean and the perfect size to blend and go!) and blend until smooth.
  2. Drink immediately.
  1. Please know that 11g of sugar in this recipe comes from lactose. Lactose does not spike blood sugar levels the same way that fructose (sugar naturally found in fruit) does. Therefore, when I am counting my total sugar for the day, I always subtract the sugar in lactose from my total amount, because it does not react the same way and wreak havoc on the body in the same way as fructose.
The shake has about 500 calories (yes, I told you, meal replacement plus! but mostly from the coconut oil and the yogurt), 26 g of protein and 18 g of sugar (after lactose and unfortunately, is a little higher than I would like to admit), however, it’s packed with Vitamin A and C, lots of fiber, Calcium and Iron too! It’s a great little recipe that can easily be cut in half if this seems like too much for you.

A Variation

For whey protein fans, replacing the yogurt and almond milk with RAW milk, is an excellent option. Raw milk has a great balance of both whey and casein protein, in addition to both pre and probiotics, as well as a plethora of vitamins, minerals and other enzymes. Check out an in-depth explanation of raw milk’s nutritional profile. The only drawback to using raw milk is that it isn’t available in Jersey. You have to travel to Pennsylvania. 

One of my favorite places to get my raw milk is Birchwood Farms. They are just outside of Lambertiville, NJ and New Hope, PA where there are plenty of shops, restaurants and historical stops in the area to make it a day trip for the whole family! We do!

There is also evidence for those breast feeding mommas (despite advice to stop dairy consumption while nursing) that raw milk can help boost your milk supply. The Healthy Home Economist published this article recently that received a lot of attention on social media and I found it very interesting. I recommend reading the comments too for extra info. and priceless personal experiences (a bit of entertainment too!).

A bit of personal information in regards to that; I have never consumed a lot of dairy, usually Greek yogurt, mozzarella cheese and a mix of WHOLE milk and almond milk in my cereal, but I did not cut this out or cut back in any way now, while breastfeeding, or then, when my daughter was a newborn.  My daughter is two years old and we have not had any issues with intolerance or digestion.

All of that being said- I’m going to divert to the other side and say…

There are a lot of benefits to using supplements…

…and our bodies have evolved since cave days and we are all striving for longevity and there are new ways to achieve that. Plus, if you find the right one, you have the added benefit of scientific balance that cannot always be achieved through whole foods.

Before you spend a bunch of money, find out what your body needs.

Consult a Professional- here is one that is LOCAL and FREE!

Alex Rogers, founder and supplement expert, at Protein Factory once gave me some very sound advice about the misconceptions of protein powders and what your body really prefers to use as energy- CARBS! Gasp! I know! Me too! I was super shocked! 

This is a local expert here in Jersey, yet supplies worldwide and offers free advice about supplements, nutrition and fitness through his website, email, even text messaging! He is an amazing resource and I recommend reaching out to him about what supplements he, himself, has created, and how you can make them work for you.

Here is another page I found about the nutritional benefits of using Hemp protein, rather than just the seeds. And more on how Hemp protein powder is processed

There are tons of resources out there- look into them, talk to others, share your experiences and recipes and please– comment on this one!