What I Ate While Breastfeeding My MSPI Baby

ByMarisa

Simple, milk- and soy-free meals that helped ease my baby’s symptoms.

When my baby was diagnosed with MSPI (Milk and Soy Protein Intolerance), I felt like the ground shifted under me. Overnight, my comfort foods, my go-to snacks, and even my “healthy” meals were suddenly off the table.

I was breastfeeding, and everything I ate was going straight to my daughter’s sensitive tummy. The result? Painful gas, reflux, mucus-filled diapers, and sleepless nights. I knew I had to cut out both dairy and soy completely—including hidden soy in things like bread, cereal, and even vitamins (my calcium supplements had multiple soy products).

It was overwhelming at first, but little by little, I found foods that were safe, satisfying, and nourishing for me—and gentle for her.

Eventually when I had my second baby 18 months later I was prepping multiple portions so that both I and my now toddler could eat them.

A Typical Day of Eating Milk- & Soy-Free

This is what I ate during the early days of figuring it out. These meals helped reduce her symptoms and gave me the energy I desperately needed as a sleep-deprived mama.

Disclaimer: For any specific products mentioned always check packaging before consuming—ingredients and facilities can change.

Breakfast

  • Oatmeal made with almond milk, chia seeds, banana, and cinnamon
  • Scrambled eggs with spinach and sweet potatoes (cooked in olive oil)
  • Toast (check ingredients carefully!) with avocado and sea salt or vegan butter
  • Smoothies with fruit, kale or spinach, nut butter, chia seeds, oatmeal and almond milk
  • Morning glory muffins or blueberry flax muffins
  • Almond flour pancakes with side of bacon
  • Chia seed pudding with fruit and shredded coconut
  • Cereal (caution not all are soy free!) with oat or almond milk

Lunch

  • Chicken or tuna salad made with avocado oil mayo (soy and dairy free) with celery, tomatoes, spices and served with multigrain crackers
  • Sandwich with deli meat, tomatoes, romaine lettuce, avocado oil mayo, homemade honey mustard with a side of fruit or sweet potato fries
  • Chicken nuggets with a side of berries and fresh cut veggies like cucumber, peppers, tomato slices or Dr Pragers Little Bites (potato and broccoli nuggies)
  • Pasta with ground meat and vegetables/greens either with marinara or quick basic sauce made from olive oil, chicken broth, oregano or basil, fresh garlic, and onion powder
  • Postpartum Soups:
    • Cauliflower chowder with bacon
    • Chicken and squash soup
    • Lentil coconut curry soup with homemade naan bread
    • Beef stew with buttered toast triangles or homemade focaccia bread
    • Dublin Coddle with dark leafy greens

Snacks

  • Apple slices or medjool dates with sunflower or almond butter
  • Coconut yogurt
  • Hummus with fresh cut vegetables or seed crackers (check label for soy!)
  • Granola bars
  • Energy bites made with oats, peanut butter, flaxseed and honey
  • Fresh fruit
  • Dried apricots or raisins
  • Raw cashews and sunflower seeds
  • Banana, celery sticks, or carrots with peanut butter
  • Lactation muffins
  • Tortilla chips with guacamole or salsa
  • Hard boiled eggs

Dinner

  • Ground turkey with rice and roasted or sautéed vegetables
  • Beef roast with potatoes and green beans
  • Baked chicken thighs with roasted vegetables
  • Homemade lasagna with vegan cheddar shreds, ground beef and pork, mushrooms, spinach, and other vegetables (see recipe)
  • Ground beef or shredded chicken tacos with avocado, tomatoes, shredded lettuce and side or corn or mexican rice
  • Homemade pulled pork or carnitas as sandwiches or tacos or bowls
  • Bratwurst with a side of sautéed zucchini and roasted potatoes or corn muffins
  • Burgers (no cheese) with a beef patty or crispy sweet potato bean patty (Dr Pragers) topped with pickles, ketchup, avocado oil mayo, lettuce, and tomato
  • Ground beef and potato hash with bell peppers and carrots (sometimes with vegan cheddar shreds)

Treats

  • Frozen banana blended with oat or almond milk and cocoa powder
  • Frozen mango blended with oat or almond milk
  • Oreos (they’re vegan!)
  • Enjoy Life Foods Soft-Baked Chocolate Chip Mini Cookies
  • Mama only treats:
    • Caribou coffee brewed at home with Planet Oat coffee creamer
    • Matcha latte made with matcha powder, sugar, and oat milk

What Helped Me Stay Sane

  • I kept a running list of safe brands I could trust
  • I meal prepped in batches so I didn’t feel stuck or hungry
  • I cooked with a lot of ground meat, no cutting or prepping involved just throw it in! Same goes for precut veggies.
  • I always had emergency snacks in my diaper bag (sunflower butter packets, apples, safe granola bars)

💛 From One Mama to Another

If you’re figuring this out while holding a crying baby and scanning every label at the grocery store, I want you to know: I’ve been there. It’s hard. But it gets better. And your baby will feel better, too.

You don’t have to cook gourmet meals. You just have to feed yourself with love—and keep going.

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