What to Eat when Breastfeeding: Sample Meal Plan


This was my meal plan 3 weeks postpartum up until 8 weeks (2 months) postpartum. I hope it helps you eat better and live healthier. 
P.S I would like to know your experience with this meal plan, so please give me feedback when you try it out.
 

Breakfast (Between 6am to 8 am)

·  1 piece of brown bread

·  2 egg whites cooked with olive oil or coconut oil (1or 2 teaspoons)

·  Half a banana or a full apple, orange or tangerine

·  2 glasses of water

Snack (10 am)

· A cup of plain yoghurt with a handful of raisins or strawberries or grapes or almonds or ground nuts

OR

· A cup of porridge (sorghum, millet, amaranth or maize) with low fat milk and 0 calories sweeteners or no sugar

Lunch (Between noon and 1pm)

·  ¼ cup of brown rice or quinoa

· 1 piece of chicken breast or fish (broiled or baked)

·  ½ a cup of cooked beans

·  1 cup of vegetables- broccoli, cauliflower, spinach, kale

·  2 glasses of water

Snack (4pm)

· A bowl of chicken soup 

Dinner (7pm)

· A sweet potato or a piece of pumpkin or a piece of baby squash

·  A piece of steak

·  A cup of vegetables- broccoli, cauliflower, spinach, kale

·  2 glasses of water

Snack (9pm- 10pm)

· A bowl of fruits with ½ an avocado, ½ a banana, ½ a cup of pineapples or ½ a mango

Late night: 100ml glass of fresh orange juice and water

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