Need some ideas for meals to eat while breastfeeding or during the postpartum stage? This 28 day breastfeeding meal plan has everything you need to lose weight or get healthier while breastfeeding without compromising your supply. The first week is free!
When it comes to losing weight while breastfeeding…there’s no one size fits all solution.
As I shared in this post – does Breastfeeding really help you lose weight – it seems that, by and large, while some women have the pounds fall off while breastfeeding…most of us have to put in some extra work to get that to happen.
And that’s for good reason! Breastfeeding does require extra fat stores, and you have to be careful not to limit calories because that can really impact your supply.
I get so many questions in my breastfeeding support group about how to lose weight without losing your supply, so I thought it might be helpful to create a Breastfeeding Meal Plan that is designed specifically for that purpose.
There are a lot of diets out there, and unfortunately, many of them aren’t healthy for anyone – especially someone who is breastfeeding.
From my research, the best ways to lose weight healthily while breastfeeding is by cutting back on calories just enough to have a deficit – but still have enough for an adequate supply.
It also comes down to having a balanced diet. I am a HUGE fan of macro-based eating, because it doesn’t significantly limit one set of macronutrients.
I am a big believer in moderation in all things, and that’s how this meal plan was developed.
I hired a health and fitness coach to develop this meal plan, and I think it is fantastic. We’ve made it customizable so you can add more snacks if you need them.
Breastfeeding women need, on average, about 300-500 extra calories a day – because that’s about how much you burn while breastfeeding each day.
Typically, I would suggest calculating your BMR and then eating about 300 extra calories on top of that. You can use that as a starting point when determining what extra snacks you should select for this meal plan.
And honestly – even if you aren’t trying to lose weight, this is an awesome recipe book for ANY postpartum or breastfeeding mother. The recipes are balanced and easy to make – perfect for any mom trying to take care of herself after giving birth.
This is a month-long meal plan with everything laid out for you:
- Full nutritional breakdown for the day
- At-a-glance meal plan for the week
- Ideas for breakfast, lunch, dinner and snacks
- Detailed shopping list
- Beautiful pictures
Here are some of the recipes you’ll find:
- Strawberry and Cream Oats
- One Pan Maple Mustard Chicken Thighs
- One Pan breakfast hash
- Turkey taco skillet
- Caramelized almond and banana oatmeal
This meal plan is $9.99, and it can be purchased below. This is a DIGITAL product, and it will be sent to your email address.
Please do not share this with anyone – your purchase is meant for just you!
If you want some great ideas for snacks, click here to read our post on Clarks Condensed about the best breastfeeding snacks.