The Best Meal Plan for Breastfeeding and Weight Loss
Have you been looking for a meal plan for breastfeeding and weight loss? Losing weight is a common goal for many people. For breastfeeding mothers, however, weight loss can be a bit more complicated.
You need to make sure that the meal plan that you follow for losing excess weight postpartum is safe for breastfeeding mothers, and really, won’t negatively affect your breastmilk supply.
In this article, we will talk about what a meal plan that focuses on weight loss and breastfeeding should include, what should be avoided, and also what the best meal plan for breastfeeding and weight loss is.
**This post might contain affiliate links to items I own and love and feel will benefit you immensely. Read full disclosure here.**
Why Try a Meal Plan for Weight Loss While Breastfeeding?
While there does not need to be a rush on losing the baby weight or getting your body close to its pre-baby appearance (as the media would like you to believe that there is from what celebrities portray) many of us are eager to do so anyway.
It doesn’t feel good to be carrying around excess weight and bloat. You may not feel as energized or confident as you would like to. And that is okl. It is ok to want to feel and look like “yourself” again.
If losing weight while you are still on your breastfeeding journey is your goal then this article and breastfeeding and weight loss meal plan are for you!
If that is not your goal then that is perfectly ok too, this probably isn’t the article for you though (However this meal plan still could help you to increase your breastmilk supply and be healthier as it is whole-food based nutrient-dense.)
While we’ve deemed that if you are still reading, it IS important to lose the baby weight for you, you don’t want to do anything that could jeopardize your breastfeeding relationship with your child, like tanking your milk supply.
So how do you go about losing weight in a healthy way while still breastfeeding?
RELATED: My non-exercise tricks to losing the baby weight in 6 weeks each time
3 Steps to Take Before Starting a Meal Plan for Weight Loss and Breastfeeding
The first step is to talk to your doctor. Get their okay before starting any weight loss plan, even if it’s just a change in your diet to a whole food plan like this one. They will be able to give you specific guidance based on your individual health situation.
Second, start slow. Sudden weight loss can cause your body to produce less milk. A sudden decrease in calorie intake can also lead to a decrease in your milk supply. So ease into any breastfeeding and weight loss meal plan by slowly cutting out unhealthy foods and adding in more nutrient-dense ones.
The third step is to focus on things that increase your metabolism. One of the hormones involved in breastfeeding is prolactin. Too much prolactin can negatively affect your metabolism.
So even though you may be following a perfectly laid out breastfeeding diet and exercise plan, you might not be losing the weight you want to. This is why a really great meal plan for breastfeeding and weight loss will guide you to eat small meals and snacks frequently throughout the day.
Another tip to increase your metabolism is to do HIIT workouts. They are fast and easy to fit into a busy mom’s schedule.
RELATED: HIIT Routine to Do With Your Kids
What Should a Meal Plan for Breastfeeding and Weight Loss Look Like?
Breastfeeding Weight Loss Meal Plans Should be High in Protein
One of the most important things a weight loss meal plan for new mothers should include is plenty of protein. Research has shown that getting your recommended protein requirements through your diet can help you lose weight.
Women should eat lean meats such as chicken, turkey, and fish along with a variety of different types of plant-based proteins. Some great protein sources that should be included in a meal plan aimed at weight loss while breastfeeding are:
- chicken
- turkey
- fish
- eggs
- legumes
- nuts
- seeds
- protein powders safe for breastfeeding moms
Having lots of lean protein and cutting back on fatty foods will not only help you lose weight, but it will also improve your overall health.
Plus protein consumption is directly linked to your breast milk supply. Remember, the key to a great meal plan for weight loss and breastfeeding is finding one that does not negatively affect your breast milk supply.
In fact, some really great plans like The Milky Mama’s Postpartum Plan actually cause your milk supply to increase as your weight decreases!
Meal Plans for Losing Weight While Breastfeeding Should Include Whole Grains and Legumes
Eating whole grains and legumes is also important. They are high in fiber and protein and can help cleanse your system. Having a high fiber and protein intake can help you feel fuller longer.
This will decrease your urge to snack too often and will help you burn calories more efficiently. By including legumes and a small amount of grains (which complete the protein profile that legumes are lacking, making them a complete protein together) in your weight loss meal plan, you will find yourself feeling more full and satisfied.
Meal Plans for Breastfeeding and Weight Loss Usually Include Lactation Smoothies
Lactation smoothies are a breastfeeding mom’s best friend. They help increase milk supply while giving you the nutrients you need to support your breastfeeding journey.
They also come in really handy when you’re trying to lose weight while breastfeeding and don’t have a lot of time to cook or eat a full meal. The Milky Mama’s Postpartum Plan has tons of amazing breastfeeding lactation smoothies in it like this one, my personal favorite.
Just blend up a lactation smoothie with some breastfeeding-safe protein powder, fruits, and vegetables, and you’re good to go with a nutritious and super satisfying meal that you can whip up with one hand while holding baby with the other.
There are even special lactation protein powders these days that are specially formulated to increase your breast milk supply all on their own! These can be a great idea to add into your lactation smoothies for an extra boost in milk supply.
Lastly, Meal Plans for Breastfeeding and Weight Loss Should Include Lots of Fruits and Vegetables.
A good weight loss meal plan for new moms always includes plenty of fresh vegetables and fruits. These foods are packed with nutrients and fiber and will fill you up without adding a lot of calories to your diet.
When you’re breastfeeding and trying to lose weight, it’s important to make sure you’re getting enough vitamins and minerals. Eating plenty of fruits and vegetables will help you reach your daily recommended intake of these important nutrients.
How to Pair a Meal Plan for Breastfeeding and Weight Loss for Success
Diet is the most important aspect of weight loss, but it should also be paired with a good workout plan to achieve maximum weight loss results.
Exercising regularly is an important part of any weight loss meal plan. You will build muscle and burn calories when you use your muscles. Even at rest, more muscles will burn more calories.
Fortunately, the Milky Mama’s Postpartum Plan also includes a 28 day workout plan specially designed for moms postpartum. Which means the workouts (like this one you can try for free) are aimed at regaining the strength you lost during pregnancy through highly effective but short 20-minute workouts.
Wrapping Up the Best Meal Plan for Breastfeeding and Weight Loss
Breastfeeding and weight loss can be a challenge, but with the right meal plan it is definitely possible. The best meal plan for breastfeeding and weight loss includes lots of protein, whole grains and legumes, lactation smoothies, plenty of fruits and vegetables, and regular exercise.
Be sure to keep your metabolism high by eating small amounts at regular intervals throughout the day and you can even add in some quick HIIT workouts to boost your metabolism up as well.
Any meal plan specifically designed for weight loss while breastfeeding is specially formulated with foods that increase your milk supply. That is how you can eat less calories without decreasing your breast milk supply.
By following a breastfeeding diet plan like the Milky Mama’s Postpartum Plan, you can expect to lose weight even while breastfeeding.
