How to Build a Freezer Stash Without the Stress
Do you want to build a freezer stash, but feel overwhelmed by where to even begin? You’re not alone.
As an IBCLC, I work with so many moms who feel pressure (thanks, social media) to fill an entire deep freezer with breast milk before they even know how much they need, or how to store it properly.
But let me reassure you:
You don’t need hundreds of ounces in the freezer. You don’t need to pump after every feed.
In this post, I’m walking you through how to build a freezer stash in a calm, manageable way, without hurting your supply, over-pumping, or feeling completely burned out.
How to Build a Freezer Stash Without the Stress
When Should You Start Building a Freezer Stash?
Here’s the truth: There is no rush.
One of the biggest mistakes I see? Moms start pumping too soon and end up with oversupply, clogged ducts, or even mastitis.
My recommendation:
Wait until around 4 to 6 weeks postpartum, once your supply has started to regulate and you’re feeling more in sync with your baby. This can obviously vary depending on if/when you are going back to work and other circumstances (such as if you do have any oversupply), but for most moms, I find this to be a time where you can reasonably start building a small freezer stash.
My team can help you figure out the best time and routine for your schedule with a virtual consult - usually covered by insurance. Click here to book now!
When’s the Best Time to Pump?
You don’t need to spend your whole day attached to a pump to build a stash. Small, consistent sessions go a long way!
Here are a few easy ways to start:
Pump 15–20 minutes after your first morning feed (milk supply is usually highest then)
Use a milk collector (like the Haakaa, Elvie Catch, or Boon Trove) while nursing - be careful not to overuse these tools, though. I usually recommend using as needed, 1-2x a day, and after baby has already nursed. I prefer the Boon Trove or Elvie Catch because you can adjust the suction (or just use it as a milk catcher!).
Add one 5–10 minute pump session a day when it’s convenient, like during baby’s nap or while watching TV. This can be a good time to use a wearable pump.
Avoid:
Pumping after every single feed (unless directed by your IBCLC)
Stressing about how many ounces you get—1 to 3 ounces is very normal
Pro tip: Wearable pumps can be great for sneaking in one extra session a day without the hassle.
Freezer Stash Storage & Organization Tips
Once you start collecting milk, how you store it matters.
Label every bag with:
Date
Time pumped
Number of ounces
I love using the free Hoopdee app for keeping track of your stash. It takes the guesswork out of what’s expired and what to use next. Make sure you are following safe milk storage guidelines.
Tips for organizing:
Freeze milk flat to save space
Use the FIF rule: First In, First Out
Alternate using older and fresher milk to avoid waste
Avoid overfilling bags. They can burst when frozen!
Watch out for high lipase milk. Some babies reject it due to a soapy taste. Always test a thawed bag before storing gallons!
How to Balance Feeding and Pumping
It’s easy to wonder: If I’m pumping, is my baby still getting enough?
Here’s what I always tell moms:
Feed the baby, not the freezer.
A few guidelines:
Always feed your baby before you pump
If adding an extra session, do it 15–20 minutes after nursing
Nurse first before using a milk collector.
Don’t pump before nursing unless you’re exclusively pumping
Remember, your baby is usually more efficient than a pump, and their needs come first. The stash comes after.
How Much Milk Do You Actually Need?
Let’s debunk the myth that you need a deep freezer full of milk.
Here’s what’s actually realistic:
Going back to work? Aim for 1 to 1.25 ounces per hour you’ll be away
Starting a month before? 1 extra ounce per day will give you 30 ounces by the time you return
Occasional/emergency stash? 20 to 30 ounces is plenty
Extra bags are great, but hundreds of ounces? Most moms never use that much.
And if you don’t use it, don’t toss it! Consider:
Milk baths
Lotion or keepsake jewelry
Donating to a milk bank
At the end of the day, you probably don’t need the stash you see on Instagram. Many moms I work with end up donating or tossing their breast milk that they have frozen. You don’t need to compare your stash to anyone else's. And you don’t need to stress.
Your baby just needs you, and if you decide a freezer stash would help your journey, you can build it gently, consistently, and without sacrificing your mental health or milk supply.
I created a few helpful resources just for you:
The Milk Supply Magic Guide – Just $17 and packed with actionable tips to boost your supply
The Confident Milk Maker Challenge – Free email series to help you trust your body and build supply
The Pumping Playbook – A step-by-step PDF course to help you master pumping in no time.
