10 Nourishing Confinement Food Recipes for Breastfeeding Mums

You’ve just brought a little life into the world, and it’s no small feat. You’re adjusting, learning, and probably running on a lot less sleep than you’re used to. And if you're breastfeeding, you're burning even more calories than usual, so it’s essential to give your body the fuel it needs.

‍

In many Asian cultures, the confinement period (usually lasting 30–40 days after birth) is a time to focus on recovery, rest, and regaining strength. Confinement foods are made with recipe ingredients that nourish and restore your body. They’re usually high in protein, iron, and essential fats.

‍

The good news? Confinement food for breastfeeding mums doesn't have to be bland or boring! Here are ten delicious, easy-to-make recipes that’ll boost your milk supply and support your healing.

‍

1. Fenugreek & Dill Omelette

This omelette is a simple yet satisfying dish that’s packed with goodness for you and your baby. Fenugreek is an age-old remedy for boosting milk supply, while dill is known to support digestion. Together, they make a flavourful, nutritious breakfast or snack.

Ingredients

• 3 eggs
• 1 tsp fenugreek seeds, soaked in warm water for 5 minutes
• 1 tbsp fresh dill, chopped
• Salt and pepper to taste
• 1 tbsp olive oil

Instructions to prepare this confinement food recipe for breastfeeding mums

1. Beat the eggs in a bowl and add the drained fenugreek seeds, dill, salt, and pepper.
2. Heat the olive oil in a non-stick pan over medium heat.
3. Pour in the egg mixture and cook until golden brown on both sides.

2. Oats & Almond Porridge

This porridge is a wholesome, nutrient-packed meal that’ll keep you full and energised, perfect for busy mornings while breastfeeding a newborn. Oats are known for their milk-boosting properties, while almonds add healthy fats and protein. Enjoy this confinement food warm!

Ingredients:

• 1 cup rolled oats
• 2 cups milk (or any milk alternative like almond or oat milk)
• 1 tbsp almond butter (optional)
• 1 tbsp chia seeds (optional, for extra fiber and omega-3s)
• 1 tbsp honey or maple syrup (to taste)
• 5–6 almonds, chopped
• A pinch of cinnamon (optional)

Instructions to prepare this confinement food recipe for breastfeeding mums

1. In a pot, combine oats and milk, then bring to a gentle boil over medium heat.
2. Reduce heat to a simmer and cook, stirring occasionally, until the oats are soft and creamy, about 5–7 minutes.
3. Stir in almond butter and chia seeds, if using, then add honey or maple syrup to taste.

3. Chicken Soup with Black Dates & Goji Berries

Prefer something soupy? This confinement food recipe is perfect for breastfeeding mums! Black dates and goji berries are known for boosting energy, improving blood circulation, and supporting lactation. Plus, chicken is an excellent source of protein to help with healing.

‍

Even better, this warm, comforting soup can be made in big batches and frozen in portions. It’s perfect for days when you don’t have the energy to cook but need something nourishing.

Ingredients

• 500g chicken thighs or drumsticks
• 6–8 black dates
• 1 tbsp goji berries
• 2 slices of ginger
• 5–6 cups water
• Salt to taste

Instructions to prepare this confinement food recipe for breastfeeding mums

1. Blanch the chicken in boiling water for a few minutes to remove impurities, then drain.
2. In a pot, add the water, ginger, black dates, and goji berries. Bring it to a boil.
3. Add the chicken to the pot, then reduce to a simmer for 1–1.5 hours.
4. Add salt to taste before serving.

4. Papaya Fish Soup

This dish is popular in Southeast Asian confinement diets for its ability to help boost milk supply and aid in digestion for breastfeeding mums. Green papaya, in particular, is often used in food recipes due its lactation benefits, while the fish adds essential proteins and omega-3 fatty acids.

Ingredients:

• 1 green (unripe) papaya, peeled, seeded, and cut into chunks
• 500g white fish fillets (like snapper or sea bass)
• 2 slices of ginger
• 6 cups water or bone broth
• 1 tbsp goji berries (optional, for added nutrition)
• Salt to taste
• Fresh coriander for garnish

Instructions to prepare this confinement food recipe for breastfeeding mums

1. Blanch the fish briefly in boiling water to remove any impurities, then drain.
2. In a pot, bring water or bone broth to a boil and add ginger, green papaya chunks, and goji berries (if using).
3. Lower to a simmer, cover, and cook for 30–40 minutes until the papaya is soft and tender.
4. Add the fish fillets and let them cook through, around 5–7 minutes.
5. Add salt to taste, garnish with fresh coriander, and serve warm.

5. Sweet Potato & Carrot Soup

Alternatively, this creamy soup recipe is another nourishing choice for breastfeeding mums. Packed with essential vitamins, minerals, and antioxidants, it supports milk production, boosts immunity, aids digestion, and provides sustained energy. Sweet potatoes are rich in Vitamin A and fibre, while carrots offer beta-carotene and fibre. 

Ingredients

• 1 large sweet potato, peeled and cubed
• 2 large carrots, peeled and chopped
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste
• A pinch of nutmeg (optional)

Instructions to prepare this confinement food recipe for breastfeeding mums

• In a large pot, sauté onion and garlic in a little olive oil until softened.
• Add sweet potato, carrots, and vegetable broth. Bring to a boil, then reduce heat and simmer until vegetables are tender.
• Blend the soup until smooth using an immersion blender or a regular blender.
• Season with salt, pepper, and nutmeg.

6. Red Date & Longan Tea

Fancy a drink recipe? This confinement tea packed with antioxidants can be enjoyed anytime you need a little boost. Red dates offers holistic benefits for both physical recovery and emotional well-being, while longan provides gentle calming effects, supporting a balanced mood and restful sleep for breastfeeding mamas.

Ingredients

• 8–10 red dates, pits removed
• 6–8 dried longans
• 2 slices of ginger
• 4 cups water

Instructions to prepare this confinement food recipe for breastfeeding mums

1. Rinse the red dates and longans.
2. In a pot, add water, red dates, longans, and ginger. Bring to a boil.
3. Reduce to a simmer and cook for about 30–40 minutes.
4. Strain if desired and enjoy it warm.

7. Spinach & Egg Stir-Fry

Bring these high-protein ingredients together with this super simple recipe! Protein aside, eggs provide high-quality protein, choline, and vitamins B12 and D, supporting tissue repair and energy levels. Meanwhile, pinach offers vitamins A, C, and K, along with folate and iron, aiding immune function and blood health. Incorporating these foods into the diet can enhance recovery and support lactation.

‍

The best part? There is no one way to cook this! So customise it to your heat's desire!

Ingredients:

• 2 cups fresh spinach
• 2 eggs, beaten
• 1 tbsp olive oil
• Salt and pepper to taste
• Soy sauce (optional)

Instructions to prepare this confinement food recipe for breastfeeding mums

• Heat olive oil in a wok or pan.
• Add spinach and stir-fry until wilted.
• Push the spinach to one side and pour in the beaten eggs.
• Scramble the eggs, then combine with the spinach.
• Season with salt, pepper, and soy sauce (if using).

8. Ginger-Garlic Chicken with Brown Rice

This comforting dish is a great source of protein and essential nutrients. Ginger and garlic aid digestion and can help boost circulation.

Ingredients

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 inch piece of ginger, grated
• 2 cloves garlic, minced
• 1 tbsp soy sauce
• 1 tbsp honey
• 1 tbsp sesame oil
• 1 cup brown rice
• 2 cups water
• Vegetables of your choice (e.g., broccoli, carrots, snow peas)

Instructions to prepare this confinement food recipe for breastfeeding mums

• Marinate chicken with ginger, garlic, soy sauce, honey, and sesame oil.
• Cook brown rice according to package instructions.
• Sauté marinated chicken and vegetables until cooked through.
• Serve chicken and vegetables over rice.

9. Oatmeal with Berries & Nuts

This food recipe can be for a hearty breakfast or supper. Oats are a well-known galactagogue, while the addition of berries and nuts provides essential vitamins, minerals, and healthy fats for breastfeeding mummies.  

Ingredients

• Rolled oats
• Milk or plant-based milk  
• Fresh or frozen berries (strawberries, blueberries, raspberries)  
• Nuts (almonds, walnuts, pecans)
• Honey or maple syrup (optional)

Instructions to prepare this confinement food recipe for breastfeeding mums

1. Cook oats in milk or plant-based milk according to package directions.
2. Top with fresh or frozen berries.
3. Add a handful of nuts.
4. Drizzle with honey or maple syrup, if desired.

10. Black Sesame Pudding

Craving something sweet? This rich and creamy dessert is a great end to your meal, satisfying your sweet tooth while nourishing your body. 

Ingredients

• 1/2 cup black sesame seeds, toasted and ground
• 1 cup glutinous rice flour
• 1/2 cup sugar
• 1 cup water
• 1/2 cup coconut milk
• A pinch of salt

Instructions to prepare this confinement food recipe for breastfeeding mums

• In a bowl, combine black sesame seeds, glutinous rice flour, sugar, and salt.
• Gradually add water and coconut milk, stirring until smooth.
• Steam the mixture in a heatproof bowl for 30-40 minutes, or until set.
• Serve warm or chilled.

Enjoy These Breastfeeding-Friendly Recipes 

Cooking confinement foods to boost recovery and milk supply can make a world of difference as you recover and settle into a breastfeeding routine. These breastfeeding-friendly recipes provide essential nutrients to support healing, increase milk production, and keep you feeling energised—all without compromising on flavour. 

‍

A confinement nanny from NewBubs Confinement can also be an invaluable support, preparing these meals so you can focus on rest and bonding with your baby. Even better, they bring a wealth of traditional knowledge about postpartum recovery, helping you stay nourished and cared for.

‍

So, take it easy, enjoy these comforting dishes, and know you’re giving both yourself and your little one the best!

‍

‍