New Mom Meal Plan : Mother Food After Delivery


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A three-day meal plan to help you lose weight after having a baby.

It is not recommended to lose weight and cut calories during the first six weeks after delivery. But after those six weeks, it is feasible to begin a mild calorie restriction that will result in gradual weight loss. And the key here is a mild restriction that will be safe and healthy. Doing it this way will mean a new mom will have proper nutrition for adequate milk production, not to mention adequate calories for keeping her energized as well!

And remember, adding exercise to any healthy eating plan will help you achieve your weight loss goals even more easily!

DAY ONE

Breakfast
1-1/2 cups lowfat vanilla yogurt mixed with:
2 Tablespoons wheat germ
2 Tablespoons ground flax seed
1 cup orange juice

Snack 
8 whole-wheat crackers
1/2 cup roasted red pepper hummus

Lunch
Turkey sandwich:
2 slices hearty multigrain sunflower bread
3 ounces sliced turkey breast
1 ounce slice Muenster cheese
6 large fresh spinach leaves
2 large tomato slices
1 teaspoon stone ground mustard
1 cup fresh sugar snap peas

Snack
1 cup low-fat chocolate milk
1/2 cup fresh papaya chunks

Dinner
4 ounces salmon grilled with a sprinkle of lemon juice and fresh dill weed
1 cup cooked whole-wheat couscous sprinkled with 1 Tablespoon grated Parmesan cheese
1 cup fresh steamed asparagus spears
Tossed Salad with:
1/2 cup each fresh spinach leaves and romaine lettuce
1 kiwi fruit cut into thin slices
2 slices red onion
2 Tablespoons raspberry vinaigrette
1 whole-grain dinner roll
1 teaspoon butter

Snack
1 cup mixed berries (blueberries, raspberries and strawberries) topped with 4 tablespoons whipped cream (from pressurized can)

Day One Nutrients: 2,504 calories; 27% fat (77 g); 53% carbohydrate (334 g); 20% protein (128 g); 53 g dietary fiber; 19 mg iron; 1,582 mg calcium; 11 mg zinc; 2.5 mg B6; 4.6 mcg B12; 207 mg Vit C; 706 mcg folate.

DAY TWO

Breakfast
1 whole-wheat or multigrain bagel topped with:
2 Tablespoons creamy soynut butter
1 Tablespoon apple butter
1 mango, cut into chunks

Snack 
1/2 cup low-fat 2 percent cottage cheese
1/2 cup red or green grapes

Lunch
2 black bean burritos, made by dividing all ingredients between 2 whole-wheat flour tortillas:
1/2 cup black beans
1/2 cup fresh spinach leaves
1 Tablespoon chopped cilantro
1/4 cup salsa
1/4 cup Mexican cheese blend
1 cup low-fat 2% milk

Snack 
1/4 cup cranberry juice cocktail
1/4 cup honey-roasted peanuts

Dinner
Asian Beef and Vegetable Stir-fry:
4 ounces sirloin beef cut into strips, 1/2 cup broccoli flowerettes and 1/2 cup
snowpea pods stir-fried with 1 Tablespoon peanut or sesame oil and 2 Tablespoons purchased stir-fry sauce
1-1/2 cups cooked brown rice
2 fortune cookies

Snack
1 cup vegetable or tomato juice with a squeeze of fresh lemon juice

Day Two Nutrients: 2,514 calories; 30% fat (84 g);53% carbohydrate (336 g); 17% protein (108 g); 41 g dietary fiber; 18 mg iron; 1,015 mg calcium; 11 mg zinc; 2.2 mg B6; 5.2 mcg B12; 332 mg Vit C; 505 mcg folate

DAY THREE

Breakfast
3/4 cup dry old-fashioned oatmeal cooked with 1/2 cups low-fat 2 percent milk
Mix in:
1 Tablespoon brown sugar
1/4 cup raisins
2 Tablespoons chopped walnuts
1 cup ruby red grapefruit juice

Snack
1 Fuji apple topped with 1 Tablespoon cashew butter

Lunch
Crunchy Tuna Salad and 1 ounce slice Provolone cheese divided between one (2 halves) whole-wheat pita pocket:
4 ounces water-packed tuna
1 Tablespoon mayonnaise
1/4 cup diced celery
2 Tablespoons chopped green onions
10 baby carrots
1 cup cantaloupe and honeydew melon chunks

Snack
1 serving (about 16 chips) baked tortilla chips
1/2 cup chunky salsa

Dinner
4 ounces grilled boneless pork loin
1 large baked sweet potato topped with 2 teaspoons butter and a sprinkle of cinnamon
1 cup sauteed fresh spinach leaves with 1/2 teaspoon minced garlic
1 cup low-fat 2 percent milk

Snack
3 cups popped microwave light popcorn

Day Three Nutrients: 2,500 calories; 30% fat (85 g); 52% carbohydrate (330 g); 18% protein (115 g); 34 g dietary fiber; 16 mg iron; 1,401 mg calcium; 12 mg zinc; 3 mg B6; 7 mcg B12; 271 mg Vit C; 409 mcg folate


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