Diet for Breastfeeding Mamas

Are you a breastfeeding mom that is trying to eat healthier, maybe lose a little baby weight but don't want to lose your milk supply?? This meal plan (or diet) for breastfeeding mamas will help you out! I'm a breastfeeding mom (currently 3 weeks postpartum) that is eating healthier but not cutting calories....that would decrease my milk supply (we don't want that to happen!). 

This Diet for Breastfeeding Mamas will help make eating healthy easier because the plan is laid out for you, and it won't mess with your milk supply! This diet is more like a meal plan. Follow it and you'll start to feel better. You'll have more energy (well as much as you can, those sleepless nights can be rough), and hopefully start to lose a little bit of baby weight. If you're looking to lose weight but can't workout yet, this plan is definitely a good start to the process. 

It can sometimes feel frustrating during those 6 weeks of recovering from giving birth to your little one because you want to start losing weight and would like to workout but you can't just yet. So since you can't workout yet, why not start focusing on your nutrition?!? Start with following a meal plan. Eating healthy and focusing on your nutrition will give you a little jump start into reaching your health & fitness goals. Believe it or not, I lost 5lbs in one week by just focusing on my nutrition. 

I can't take all the credit for this meal plan...I like to follow the container system (created by Autumn Calabrese). The container system shows you how many portions you should be eating in a day. The portions/containers are divided into categories of food: fruit, vegetables, complex carbs, protein, healthy fats and seeds/nuts/dressings. It's actually real easy to follow...I'll explain it!

Here's an example of my meal plan:

Breastfeeding mom meal plan

(*before you start a diet plan, check with your doctor first)

This meal plan is color coded because each color represents a food category. Each color coded container is also a different size. This helps with portion control too. (I'll attach a cheat sheet below, scroll down). For breastfeeding moms, we need to eat enough calories for our milk supply. If we cut calories, we cut our supply. We also need to make sure we drink enough water (drink at least 100oz of water a day). 

This meal plan is in 1800-2200 calorie range. Consuming this amount of calories will help with the milk supply and when you eat the right food, it will also help with losing weight. Did you know that if you cut too many calories from your diet, you can actually gain weight?! You need to eat to lose weight! When you cut calories, your body can go into starvation mode and will actually hold onto the fat and burn your muscle instead of burning fat. That's a big no no!! You want to burn fat and hold onto muscle!! So eating (healthy food) is a good thing!

(*Some of these links are affiliate links, which means I may receive a small commission at NO additional cost to you. I only recommend things that I love so no worries there!)

This meal plan is also a non dairy plan (my little one has acid reflux, so dairy upsets her tummy). Each day you'll need to consume these amount of servings: 5 veggies, 3 fruits, 5 proteins, 4 carbs, 1 healthy fats and 1 nut/seeds/dressings. Now that you know how many servings you should be getting, start planning out your day. You can use the plan I already created...scroll down for a printable.

Here's the portion cheat sheet, this will help you figure out how big your portions should be. 

Don't forget to Print out the meal plan--> FunFitnessMama Breastfeeding Meal Plan

**For more accountability and help achieving health & fitness goals, join our Free Facebook Group--> Girls Rule Accountability Group

Girls rule group.png

How To Get a FREE Breast Pump!!

Hey Breastfeeding Moms to Be, as your going through you baby check list don't forget about getting a Breast Pump! Yes, pumps can be expensive so why not get one for FREE?! I was so excited when I found out that I can get a pump for free through my insurance. A fellow breastfeeding mama told me about Aeroflow Healthcare and that they will do all the leg work for you! Aeroflow Healthcare will you get your breastfeeding supplies covered by insurance and answer questions for breast pump help!!

[*Some of these links are affiliate links, which means I may receive a small commission at NO additional cost to you. I only recommend things that I love so no worries there!]

All I had to do was simply fill out a form (link below) with my personal and insurance info. They emailed me within a day explaining that I was qualified to get a Free breast pump and which ones would be covered under my insurance. After being qualified I chose a pump and placed the order. I received my breast pump in less then 2 weeks after placing the order!!! It was so easy and I didn't have to go through the hassle of talking to my insurance, Aeroflow did all the work for me! I've gotten a free breast pump before, but through a different company and I had to wait until I was closer to my due date to receive the pump. 

I like that I got my breast pump early on with this pregnancy (I think I was 20 weeks pregnant), because it's one less thing I have to worry about. If you already have a pump from a previous pregnancy and it's 'old', you should still be able to get another one through your insurance. I believe you can get a new pump for each pregnancy (double check through Aeroflow or your Insurance)!! So now I'll have one pump set up at home and the other pump will be in my diaper bag (score!). FYI I chose the Medela Breast pump...there's a video below of the unboxing of the breast pump.

-->Here's the link to get your FREE breast pump through insurance: Click-> Breast Pump 

**Check out the video below of me unboxing the Medela Breast Pump. This will give you a chance to see what you may get with your breast pump box.**

 

#aeroflowaffiliate *Some of the links in this description may be affiliate links, which means I may receive a small commission at NO ADDITIONAL cost to you if you decide to purchase something. But girl, I don't recommend anything I don't love so no worries about that!