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BASIC MEAL PLANS
We are sharing our basic meal plans with you, they're easy to prepare and incorporate in your diet.
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Meal plan for a postnatal mother:
- Breakfast: Overnight oats with almonds, berries, and soy milk
- Snack: Apple slices with almond butter
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado
- Snack: Hard-boiled egg and carrot sticks
- Dinner: Grilled salmon with quinoa and steamed vegetables
It is important to remember that every individual has different nutritional needs, so it is a good idea to work with a healthcare provider or a registered dietitian to create a meal plan that is tailored to your specific needs
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Meal plan for vegan moms postnatal
- Breakfast: Tofu scramble with spinach, tomato, and whole grain toast
- Snack: Banana with almond butter
- Lunch: Quinoa and black bean salad with mixed vegetables
- Snack: Hummus and carrot sticks
- Dinner: Grilled tofu with roasted vegetables and brown rice
It is important to remember that every individual has different nutritional needs, so it is a good idea to work with a healthcare provider or a registered dietitian to create a meal plan that is tailored to your specific needs.
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Here are the best sources of healthy fat:
- Nuts (almonds, cashews, pistachios)
- Seeds
- Avocado
- Fatty fish (limit to 1-2x per week if you are breastfeeding)
- Chia seeds
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You must avoid liquid calories
Did you know that you could lose a decent amount of baby weight and improve your diet significantly if you stopped drinking your calories?
There are so many calories in soda, juice, milk, coffee, etc. If you simply cut all of these things out of your diet, you would see a big change in the way you look and feel.
What should you replace these drinks with?
WATER!
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The key is that they must be whole grains. These include:
- Brown rice
- Steel-cut oats
- Quinoa
- Farro