Slimming after pregnancy: a very healthy biweekly menu while breastfeeding (or not)
Increasing weight during pregnancy is something we cannot get rid of, but totally expected and natural. But nevertheless, lose weight after delivery It is something that many of us want to achieve in a short time when it comes to a whole process that goes hand in hand with breastfeeding as well as a healthy lifestyle.
If you want to get rid of the remaining kilos of pregnancy, here is a biweekly menu very healthy while breastfeeding (or not), of course, you can also do it if you are not breastfeeding or if you have stopped breastfeeding.
Breastfeeding will help you lose weight
There is no better time to get rid of the kilos that pregnancy has left you while you breastfeed, because breastfeeding represents a considerable energy expenditure for the maternal body and also forces us to eat healthy to give the best to our baby who feeds through us.
However, it is always possible to lose weight after childbirth even if we are not breastfeeding, because the hormones will gradually adjust and the extra fluids will be eliminated helping us to lose weight progressively.
It is essential that we do not lose our temper at any time, but that the patience to be able to see results little by little in time is key. In addition, it is expected that the body takes between one and two years to return to its usual weight, being able to retain a couple of kilos after pregnancy without it being a problem for our health.
However, as we said, the main thing is to eat healthy, drink lots of liquids choosing first of all water because breast milk is 90% water and take good habits so that later we can transfer them without realizing our little one.
And of course, we recommend avoid fad diets or strict diets that they can offer insufficient nutrients to the nursing mother as well as to the baby fed through us and to any person who puts them into practice, putting their health at risk.
A healthy biweekly menu
The planning It is the basis of every good diet, since an organized, thought-out and random menu will be our ally if we seek to lose weight gradually after delivery, taking advantage of breastfeeding if we are breastfeeding.
The next menu is indicative, that is, it offers ideas for planning our own menu at home, being able to modify rations, ingredients or whole dishes depending on our needs, preferences and possibilities.
We also recommend accompanying it with the practice of regular exercise and the realization of a diary or food record that will help us know exactly if we are eating too much or if we peck and not record what was consumed.
Also, it is always advisable to chew each bite well, Eat slowdrink enough liquids without sugar or alcohol, that is, preferably water to contribute to weight control and eat sitting at the table whenever possible, avoiding distractions when eating food.
Day 1
Breakfast
Glass of yogurt, oatmeal and roasted pineapple with spices.
Midmorning
Fresh fruit skewers.
Food
Tacos of lettuce with lentils. Nectarine.
Snack
Glasses of yogurt, strawberries and chia seeds with crunchy oatmeal.
Dinner
Salmon in papillote with vegetables. Cantaloupe.
Day 2
Breakfast
Baked eggs on avocado with goat cheese.
Midmorning
Peach and milk shake.
Food
Chicken salad with chickpeas and cherries. Apricot.
Snack
Glass of milk and oatmeal cookies and nuts without sugar.
Dinner
Thai veal salad. Pomegranate.
Day 3
Breakfast
Porridge with caramelized handle.
Midmorning
Yogurt with almonds and banana in pieces.
Food
Pasta with vegetables. Figs
Snack
Glass of milk and energy bars of dried apricots.
Dinner
Round turkey and apple and pressure cooker with green leafy salad. Nectarine
Day 4
Breakfast
Glass of milk and quick bread sandwich with seeds with fresh cheese and tomato.
Midmorning
Oatmeal and apple cookies.
Food
Warm potato and salmon salad with fresh herbs. Banana
Snack
Milk and peach smoothie with chia seeds.
Dinner
Sauteed oriental chicken with vegetables. Pomegranate.
Day 5
Breakfast
Two ingredients pancakes with fresh fruits.
Midmorning
Glass of milk and cookies without sugar.
Food
Quinoa salad with beluga lentils and crispy vegetables. Cantaloupe
Snack
Milkshake with cherries and poppy seeds.
Dinner
Fish salad in lettuce tacos. Cantaloupe.
Day 6
Breakfast
Tea or milk with banana and oatmeal muffins.
Midmorning
Bowl of milk, oat flakes, pomegranate grains and chopped nuts.
Food
Grilled beef steak with white bean salad with assorted tomatoes. Figs
Snack
Natural yogurt with sunflower seeds.
Dinner
Marinated rice salad. Watermelon
Day 7
Breakfast
Bowl of milk with oat flakes, sliced kiwi, raisins and flax seeds.
Midmorning
Toasted Pumpkin Pipes
Food
Mediterranean quinoa salad with chicken. Banana.
Snack
Milkshake with chia seeds and cherries.
Dinner
Hake with new potatoes and cherry tomatoes. Apple.
Day 8
Breakfast
Bowl of milk with oatmeal, sliced banana and sunflower seeds.
Midmorning
Glass of milk and crunchy crackers of seeds and oats.
Food
Red lentil pasta with sauteed cherry tomatoes. Cantaloupe.
Snack
Oatmeal, banana and almond cookies.
Dinner
Wraps or tacos of lettuce with sauteed veal. Cantaloupe.
Day 9
Breakfast
Yogurt with crunchy granola and fresh fruit.
Midmorning
Tea or coffee with whole wheat toast with olive oil and tomato.
Food
Turkey chili with sweet potato and potato (without red wine). Nectarine.
Snack
Half sandwich of whole wheat bread with fresh cheese, tomato and avocado.
Dinner
Sautéed lemon squid rings with broccoli. Figs.
Day 10
Breakfast
Strawberry, banana and fresh cheese with oatmeal smoothie bowl.
Midmorning
Glass of milk with half sandwich of whole wheat bread with seeds with fresh cheese and tomato.
Food
Quinoa salad with veal and avocado. Peach
Snack
Tea with whole wheat toast with olive oil and tomato.
Dinner
Omelette with eggplant and fresh vegetable salad of choice. Watermelon
Day 11
Breakfast
Glass of milk and spelled crackers.
Midmorning
Milkshake and pomegranate.
Food
Hake and broccoli meatballs with steamed potatoes. Banana
Snack
Natural yogurt with oat flakes and fresh cherries.
Dinner
Cauliflower couscous salad with marinated prawns and avocado. Plums
Day 12
Breakfast
Muesli Bircher.
Midmorning
Tea or milk with whole wheat toast with fresh cheese.
Food
Chickpea salad with corn and avocado. Nectarine
Snack
Oatmeal and nuts bars.
Dinner
Hake tacos in gardener with fresh potatoes or fresh salad. Cantaloupe.
Day 13
Breakfast
Tea or milk low-carb muffins with fresh cheese.
Midmorning
Glass of milk with sandwich of whole wheat bread with avocado and tomato.
Food
Broccoli cake Fresh figs
Snack
Bowl of milk with fresh cherries, oatmeal and sunflower seeds.
Dinner
*
Gratin mushrooms stuffed with chicken accompanied by couscous. Watermelon
Day 14
Breakfast
Bowl of milk with oatmeal, sliced banana, raisins and flax seeds.
Midmorning
Pumpkin and oatmeal pancakes
Food
Pasta with avocado pesto. Peach.
Snack
Tea or milk with whole wheat toast with fresh cheese.
Dinner
Meat Stuffed eggplants. Plums
With this biweekly menu you can get rid of the extra kilos that pregnancy has left you healthy.
Video: GROCERY HAUL WHILE PREGNANT! FAMILY OF THREE BI-WEEKLY SHOP (May 2024).