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.
