Breastfeeding & Pumping Support: My Favorite Snacks, Drinks, and Daily Habits
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When I first started breastfeeding and pumping, I honestly didn’t realize how much of the process was about me just trying to stay fueled and hydrated. Everyone says “drink water, eat oatmeal,” but when you’re in the trenches, sometimes you barely have time to make yourself a sandwich. I quickly realized that having the right snacks and small daily habits in place could make the difference between feeling like a zombie and actually keeping up with both my milk supply and my sanity.
One thing I didn’t fully grasp until I was in the middle of it was just how much energy breastfeeding actually takes. Producing milk burns around 400–500 extra calories a day, which is about the same as running a few miles. No wonder I was constantly hungry and thirsty! Pumping can feel even more demanding, since you’re asking your body to produce milk on schedule—sometimes more often than your baby would naturally feed. That combination makes the metabolic demand of breastfeeding and pumping really intense, and it helped me to stop beating myself up for “snacking too much.” Instead, I started seeing food and hydration as the fuel my body needed to keep up, and I gave myself permission to eat whenever my body asked for it.
So, I thought I’d share some of the things that helped me most—snacks and drinks that became staples, and a few daily rhythms that supported me through long pumping sessions and unpredictable feeding schedules. (And since I’m lucky enough to be sponsored by Boobie Superfoods*, you’ll see some of my favorite products from them sprinkled in—because honestly, I used them before I was even working with the brand!)
Snacks That Got Me Through
The number one thing I learned: I needed grab-and-go snacks everywhere. Nightstand, pump bag, diaper bag, glove compartment… you name it. Because hunger hits hard when you’re nursing or pumping, and the worst feeling is sitting down to feed the baby and realizing you didn’t bring anything for yourself.
I’ll never forget one day when my husband and I were out driving and the hunger hit me so suddenly I almost started crying. I told him I felt like an animal—my body was just desperate for fuel. It was such a wake-up call that breastfeeding hunger isn’t normal hunger; it’s primal, and if you don’t keep snacks nearby, it can sneak up fast. That was the day I started stashing bars and cookies in the car so I wouldn’t be caught off guard again.
Boobie* Bars
These quickly became a staple. I was skeptical at first (another “milk supply bar,” really?), but they’re actually good. Like, good enough that I didn’t forget to eat them. The fact that they’re made with moringa, flaxseed, oats, and shatavari root means they’re not just calories—they’re actually formulated with organic ingredients that support supply. I kept one in my pump bag at all times. They’re also available at Target
My Homemade Lactation Cookies
On days when I had a little extra energy, I baked my own cookies (you can grab my recipe here). They’re full of oats, brewer’s yeast, and flaxseed. Honestly, they taste more like dessert than “supply support,” which made me feel like I was treating myself. I’d usually make a big batch, freeze half, and then warm them up for a little nightly snack.
Fresh Things Too
I didn’t always have time, but when I could, I tried to keep cut fruit, cheese sticks, or hummus and crackers in the fridge. Pairing something fresh with a Boobie* Bar or one of my cookies helped me feel like I was eating a real snack instead of just sugar and carbs.
Drinks That Made a Difference
I didn’t expect hydration to be so hard, but wow. I felt like I was drinking all day and still thirsty. Keeping drinks interesting made it easier for me.
Boobie* Body Protein Shake
This was my go-to when I needed something quick that was more filling than a granola bar. I’d throw it in the blender with almond milk and a banana if I had time, or just shake it up with water when I didn’t. It’s safe for pregnancy and postpartum, and it packs protein plus galactagogues like flax, chia, turmeric, and cinnamon. Honestly, it felt like a shortcut to “eating better” when my meals weren’t ideal.
Hydromom Electrolyte Mix
Is there any thirst like breastfeeding thirst? Some days, plain water just didn’t cut it. Hydromom is caffeine-free with energy from B vitamins, so it was safe to drink all day, and it helped me feel less sluggish (especially after a long pumping session). I liked to keep the packets in my diaper bag so I could add one to my water bottle when we were out and about.
Coffee—Because I’m Human
Yes, I still had my morning coffee. I was careful about timing and didn’t overdo it, but honestly, that first cup felt like life support in the early weeks. Sometimes you just need something that makes you feel like you again, and for me, that grande Starbucks iced coffee was one of the little things that kept me sane in the postpartum haze. Pairing it with one of my lactation cookies became my mini ritual, and it was a reminder that small comforts matter just as much as big routines.
Daily Habits That Supported Me
Beyond food and drinks, a few small habits made this journey a lot smoother.
- Snack & water at every pump session. I made a rule that I couldn’t pump without also drinking a full glass of water and eating something. It kept me consistent with fueling myself instead of waiting until I was starving.
- Rest when I could. Everyone says “sleep when the baby sleeps,” which is laughable when there’s laundry and dishes piled up. But I did try to sneak in 20-minute naps or at least put my phone down when I laid on the couch.
- Pump station setups. I had little baskets with snacks, a water bottle, charger, burp cloths, and nipple cream set up wherever I pumped. It made me less likely to skip pumping just because I didn’t feel like setting everything up again.
- Gentle movement. Some days it was just walking to the mailbox or stretching on the floor while the baby did tummy time. Moving my body helped me feel more like me and less like a 24/7 milk machine.
- Community. I joined a couple online groups and also texted a friend who had just had a baby whenever I felt discouraged. Knowing someone else was in the trenches too was such a relief.
Pairing What Works
Most of the time, I’d do a little combo of my favorites:
- Morning: Coffee + homemade lactation cookie
- Mid-morning: Boobie* Body shake with almond milk
- Afternoon pump: Hydromom + Boobie* Bar
- Evening: Real dinner (ideally!) and sometimes another cookie, because why not
That rhythm gave me a mix of hydration, protein, and those milk-boosting ingredients without me having to overthink it.
Don’t Forget Your Feeding Station Essentials
Okay, so we’ve talked a lot about snacks and drinks—because honestly, those are the things that kept me sane during endless pumping sessions—but there’s more to your feeding setup than just food. Think of it like building your own little mama command center. You want bottles, burp cloths, nipple cream, a comfy spot to sit, and a few small touches that make the whole process easier.
If you’re trying to figure out what to actually keep in your feeding stations (for both breastfeeding and pumping support), I put together a full guide with everything I used. It covers not just what you need for the baby, but all the little things for you too—hydration, snacks, and a few sanity-saving extras. Trust me, having your station set up before you need it makes life so much easier, and you’ll feel way less flustered in those first few weeks.
Final Thoughts
Every mama’s breastfeeding and pumping journey looks different, but the one thing we all need is support—not just in encouragement, but in the daily things that keep us nourished and sane. For me, that meant having snacks and drinks I actually liked (and remembered to eat), plus a few daily rhythms that made pumping less of a chore. You deserve to feel taken care of while you’re taking care of your baby.
