This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
This breastfeeding diet plan is free, and will get you started for 5 days, to help you lose the baby weight and ultimately keep your milk supply healthy. Let’s be real. Losing weight is so hard because it happens too slowly. There isn’t the immediate gratification of losing a pound in a couple minutes, so it is extremely difficult to stick to a plan. Results are hard to see, and it ultimately comes down to your nutrition plan, followed by your workouts. Finding the right nutrition plan is super important. It can make or break your goals. I am so passionate about nutrition while healing postpartum and losing the baby weight, I created a full, postpartum recovery program with a complete meal plan and unique recipes that will help you lose the baby weight and keep your milk supply up. I have diastasis recti and pelvic floor work in the program, as well as workouts to help you lose the baby weight after 6-weeks.
In this meal plan, we are keeping it as clean as possible with lots of fiber and protein. The key is to feel full. No one likes to feel hungry after they just ate. If you eat plenty of fiber and protein, we are setting ourselves up for success. I go over simple breakfast options, so you can throw together some food in a hurry. Lunch and dinners options are linked to recipes I love. I think that’s the easiest way to go because these are the foods I focus on. Protein, vegetables and fruit. I don’t have a dessert option because we are looking to lose weight fast. If you want to slow down the process you can go for a healthy dessert, but this is the fast-track meal plan. I also link to some amazing food bloggers, but in my program, I have the recipes super easy to find, and all in the app-like system for you!
Breakfast Options: Feel free to have as much coffee as you need, but keep creamer to a minimum. If using cream, use 1tbs or less.
Breakfast 1: 1 Cup cooked oatmeal with berries. Apple and 2 eggs. At least two glasses of water.
Breakfast 2: 2 Eggs scrambled with two cups of spinach, onion to taste and half a red pepper. One orange or grapefruit and 2 slices of turkey bacon.
Breakfast 3: 3 Three-ingredient pancakes (2 eggs, one banana and 1/4 dry quick oats) with berries and 2tbs of whipped cream on top. Apple or small fruit of choice.
Breakfast 4: 2 Hard-boiled eggs and one slice of Dave’s Killer Bread toasted with 1/4 avocado sliced on top.
Breakfast 5: Low-fat cottage cheese about 1/2 cup mixed with one peach or fruit of choice and a small handful of almonds (maybe 8 to 10).
Snacks Options: Eat a snack as soon as a couple hours after breakfast. You don’t want to let yourself get too hungry. If you are hungry just an hour after breakfast, eat part of your snack and save the rest for the next hour to help keep your blood sugar steady.
Option 1: Large Apple with a cheese stick.
Option 2: 10 Cashews and 10 Chocolate chips mixed with 1/4 cup or so of blueberries. Awesome, fresh and low sugar trial mix.
Option 3: Choose a protein bar under 200 calories that you like the taste and flavor
Option 4: Protein Smoothie with a vanilla protein powder, frozen blueberries and 1/2 a banana.
Option 5: 100 calorie yogurt of choice with one large fruit like apple, pear, orange or another of choice.
Lunch 1: Open-face tuna sandwhich. Recipe here from Skinny Taste.
Lunch 2: Grilled Reuben sandwhich from Skinny Kitchen
Lunch 3: Cilantro Lime Chicken Tacos from Eat Yourself Skinny.
Lunch 4: The Best Zucchini Casserole found on Give Recipe
Lunch 5: Skinny Spaghetti and Meat Balls from Pinch of Yum.
Snacks: If you need a snack to get to dinner, choose one from one of the options above, but try to skip a snack, drink water and get to dinner.
Dinner 1: Chicken Enchiladas Verdes from Skinny Taste
Dinner 2: Skinny Lasagna Rolls by Primavera Ktichen
Dinner 3: Skinny Mexican Chicken Casserole by Betty Crocker
Dinner 5: Chicken and Veggies Stir Fry by Skinny Kitchen
If you can stick to meals like this for 5 days, you are doing pretty good! My program is more in-depth than this one, but this could be the start you need to get on track! I highly recommend working on your core and pelvic floor while focusing on your nutrition, in addition to mixing cardio and weights. I have that all in my program for you, so you can just follow along, and lose the weight quickly and safely!
You always want to add some sort of workout program into your life for more than just weight loss. Your nutrition is really what is going to make you lose weight, but the workouts are going to maintain your muscle, keep your shape and protect your body. There’s a bigger reason to exercise than just weight loss, but if you can’t find the time to fit in workouts, you will still lose weight by sticking you a healthy eating plan.
WAIT! Don’t miss my favorite helpful resources!
If you have no clue how to pump, or need help pumping more breast milk, READ THIS!
If breastfeeding in general is difficult, or you feel overwhelmed and worried, I found THIS so HELPFUL!!
Struggling to lose the baby weight while breastfeeding? I have the perfect solution for you!
Here’s what other mamas have said about my solution:
“I’m on the 14 day clean eating part and already feel a change. I love that your program caters to nursing moms. These recipes are boosting my milk supply! Thanks again and can’t wait to use the new app!”
“As far as counting calories, yes that was so helpful!… it was an eye opener…But your concept of reducing ever so slightly and monitoring milk supply was so helpful! I have lost 6lbs-yay!- and have 12 more to go! I am encouraged for sure because it is usually not until I’m done nursing that I’m able to lose weight. So I’m all in for hopefully the rest of my life-on clean eating like this and exercise! Thanks so much for your help!!”
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help! Currently eating pictures lunch while writing this ”