Your nutrition during breastfeeding is very important for two main reasons:

  • To make sure your baby is receiving all the nutrients it needs
  • To speed up your postnatal recovery and help you get back to your pre-baby body quicker.

If you are currently breastfeeding, you can follow this complementary weekly nutrition plan and see the difference in your milk supply and how you feel for yourself.

DAY 1

BREAKFAST 1 pot yogurt with 2 tablespoons flaxseeds and 1 tablespoon honey1 whole fruit or 1 cup chopped any fruit
LUNCH 1 grilled chicken breast1 cup sweet potato wedges

1 bowl mixed green salad with vinaigrette dressing

DINNER TDC classic Greek salad
SNACKS Green smoothie1 cup grapes

DAY 2

BREAKFAST 2 scrambled eggs1 slice wholemeal toast

2 cucumbers

LUNCH Chicken salad with healthy caesar dressing
DINNER 1 can tuna with mixed vegetables1 cup skimmed milk (or almond milk)
SNACKS 3 raw carrots with squeezed lemon (add spices of your choice)1 apple with 2 tablespoons almond butter

DAY 3

BREAKFAST Chocolate oatmeal
LUNCH Chickpea salad
DINNER 1 pot yogurt with 2 tablespoons flaxseeds and 1 tablespoon honey1 bowl mixed green salad with vinaigrette dressing
SNACKS 30g mixed nutsGreen smoothie

DAY 4

BREAKFAST 1 cup fuul with mixed vegetables and 2 tablespoons flaxseed oil½ baladi bread

1 whole fruit or 1 cup chopped any fruit

LUNCH 200g grilled kofta2 tablespoons tahini dip

1 bowl mixed green salad with vinaigrette dressing

DINNER 4 tablespoons hummus dip with mixed vegetables (2 carrots, 2 cucumbers, 2 stalks celery)1 cup cottage cheese with tomatoes
SNACKS 1 cup skimmed milk (or almond milk)2 kiwi

DAY 5

BREAKFAST 1 cup cottage cheese1 slice wholemeal toast

1 tomato

LUNCH Mustard crusted salmon with roast beetroot and sweet potato salad
DINNER Mixed vegetable omelette (X3 eggs)1 whole fruit or 1 cup chopped any fruit
SNACKS 2 cups homemade popcorn3 squares dark chocolate

DAY 6

BREAKFAST 1 cup muesli, 1 cup skimmed milk (or almond milk),and  2 tablespoons flaxseeds1 orange
LUNCH 1 grilled chicken breast1 bowl vegetable/lentil soup
DINNER 1 pot yogurt with ¼ cup muesli, 2 tablespoons flaxseeds and 1 tablespoon honey1 bowl mixed green salad with vinaigrette dressing
SNACKS Kale chips1 apple with2 tablespoons almond butter

DAY 7

BREAKFAST Banana breakfast shake
LUNCH Penne pasta with chicken and broccoli
DINNER 4 tablespoons hummus dip with mixed vegetables (2 carrots, 2 cucumbers, 2 stalks celery)3 wholemeal crackers with cottage cheese
SNACKS 1 grapefruit30g mixed nuts

 

For a more customized nutrition plan based on your goals, needs, and preferences, you can contact [email protected] to get your very own nutrition plan.