The Avocado Shake That Actually Makes Sense for New Mothers

Milk supply is driven mainly by demand: how often and how effectively milk is removed from the breast. No single food increases supply on its own, and it’s worth saying that plainly, because a lot of “lactation recipe” content implies otherwise.

What nutrition actually does in the fourth trimester is different, and arguably more important: it determines whether you have the energy, tissue repair, and hormonal stability to sustain the demand-and-supply cycle at all. Under-eating or under-hydrating is one of the few nutritional factors that can genuinely suppress supply. So the goal isn’t a “boost.” It’s not running a deficit while your body is doing two jobs at once.

That’s where this shake earns its place. Avocado is calorie-dense in a useful way: monounsaturated fats for sustained energy, fibre to keep digestion moving after birth, and potassium and magnesium, both commonly depleted postpartum and both involved in muscle recovery and mood regulation.

Postpartum Avocado Shake

• ½ ripe avocado

• 1 cup milk of choice (dairy, oat, soy, or coconut milk all work)

• 1 banana (optional)

• 1 tablespoon chia seeds, soaked in the milk for 10-15 minutes first so they gel and expand (skip this and they stay gritty and harder to digest)

• 1 teaspoon honey or dates, for sweetness

• A small handful of ice

Blend until smooth.

A note on organic: avocado is actually one of the lowest-pesticide-residue foods out there, its thick skin isn’t eaten and protects the flesh underneath, so it’s not where I’d spend the budget. Organic makes more of a difference for thin-skinned or leafy produce like strawberries, spinach, and kale, where residue sits directly on what you eat.

Best used as a between-feed top-up, not a meal replacement. Pair with a protein source later in the day (eggs, legumes, yoghurt), since this shake alone won’t cover protein needs.