Sample Meal Plan – To Lose Weight While Breastfeeding

Hey everyone welcome back to my blog post, I have written a sample meal plan here along with what you can’t eat and what kind of foods you can include while you’re breastfeeding.

This plan is just an example, you can mix and match it with your favourite veggies.

I am not a dietitian, this is purely from my own personal experience.

Sample Meal Plan

( Please change the foods according to your preference)


Drink a glass of Hing water.

Add a teaspoon of hing to lukewarm water. And drink it on empty stomach.

After 30 minutes


Oatmeal with seasonal fruits or almonds

One Egg Omelette or boiled egg


Mid Morning Snacks

8-10 Soaked Almonds or Rusk toast

1 cup plain Green tea (no sugar)


One cup Brown rice with veggies and curry

Or Brown Rice with grilled chicken/ Fish

One cup plain green tea

Evening Snacks

Banana Smoothie

Add one large banana – two scoop of plain yogurt/curd – 1 tsp maple syrup and blend everything together.


3 Wheat Rotis with veggies or curry.

One cup of green tea plain.

Before Bedtime, one glass of warm milk.

So, this plan has less than 1600 calories to it. It’s filling, healthy and still delicious.

I have listed down below the foods that can be included during breastfeeding so you can go ahead and mix and match with this diet plan.

Foods to Include while Breastfeeding

  • Garlic
  • Fish / chicken / lean meat
  • Almonds
  • Apples
  • Bananas
  • Yogurt / Curd
  • Eggs
  • Oatmeal
  • Wheat rotis
  • Wheat bread
  • Brown rice
  • Red rice
  • Green Veggies
  • Any kind of soup
  • Walnuts
  • Fenugreek seeds
  • Paneer ( Cottage cheese)
  • Milk
  • Corn
  • Starchy Foods ( but limited)

Foods to Avoid while Breastfeeding

  • Spicy foods
  • Mangoes / Pineapple/ Grapes / Apricots
  • Avoid sweets
  • Black coffee
  • Prawns / Crab ( produces a lot of body heat )
  • Fast foods
  • Junk
  • Processed foods
  • Sodas
  • Packet foods
  • Sushi

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