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Weight Loss Meal Plan For New Moms

Weight Loss Meal Plan For New Moms

Getting proper nourishment is essential not only for new moms but also for everybody. However, consuming healthy food is a must when you are a new mom as your body is still recuperating from pregnancy and delivery.

We have mentioned below some meal tips that can help you get the nourishment you need for weight loss:

  • Do not limit your carbs. Avoid crazy diets and restrict your calorie intake. But remember that you need enough calories to make sure you are getting enough protein and nourishment as a new mom.  
  • Stock up on quality food varieties. If you have stocked up on healthy food varieties, you'll be bound to eat it rather than eating something with zero supplement value. Some of the examples of healthy food are:
  • Whole grains 
  • Lean meats and proteins 
  • Fresh vegetables and fruits 
  • Low-fat dairy  
  • Nuts and beans

Type of Food Items to Consume:

protein rich

Lean Proteins: low-fat curds, eggs, turkey, chicken, lean meat, tofu, low-fat yoghurt, skim or low-fat milk, beans 

Healthy Fats: avocado, olive and canola oil, nuts and seeds, olives 

Healthy Carbs: vegetables, organic products, cereal, sweet potatoes, brown rice, beans and vegetables, whole grain bread or pasta

Diet for Weight Loss:

Meal Timings



When you wake up

with homemade panjiri


Fibre biscuits

1 glass

1 tbsp

2 nos

Breakfast ( 9 AM)



Vegetable dalia 

Vegetable raita


 Boiled eggs

 with whole wheat bread

1 cup 

1 cup

1  cup

2 nos

2 nos

Mid-morning (11 AM)



Herbal fennel-infused water

1 glass

1 glass

Lunch (1 PM)


with chapati

and low oil gravy sabzi along with carom seeds (ajwain) / fennel seeds water

1 cup

2 nos

1 cup

1 glass

Mid-evening (3 PM)

Coconut water/green tea / fennel water

1 glass

Evening snacks (5 PM)

Wheat crackers/ murmura/khakra/makhana/ dry fruit chikki


Mixed laddu (almonds, poppy seeds, sesame seeds, coconut, jaggery)

1 cup

1 no

Pre-dinner (7 PM)

Fenugreek seeds water

1 glass

Dinner (8 PM)

Red rice


Fulka / Chapati

Green leafy sabzi


and Salads 

1 cup

2 no

1 cup

1 cup

Half plate

Bedtime  (10 PM)


1 glass

Additional Tips

Understanding what to eat and how to eat is the first step towards weight loss while ensuring your body gets enough nourishment to help feed your little one. Some of the tips are:

  1. Portion Control

Pick healthy snack choices and make sure you prepare your meal in advance. Planning a meal keeps you away from comfort food. However, making healthy food choices is not enough. While you have made the right decision to choose healthy food items, you need to make sure you are not over-eating them.

  1. Drink a Lot of Water

Drink enough fluids. You may become thirstier while breastfeeding. However, most moms often ignore it. Drink a lot of fluids like freshly squeezed juice, water and milk to keep you hydrated and maintain your breast milk supply. However, you need to limit the consumption of caffeine, alcohol, and other aerated beverages while you are breastfeeding. They are harmful to your weight loss plan as well as your baby's health.

  1. Workout Plans for New Moms for Weight Loss

You can include various pelvic and kegel exercises in your routine to strengthen your abs as well as your weight loss plans. Apart from that, you can also have post-natal yogas in your schedule to enhance your weight management goals. Some of the exercises are:

  • Planks
  • Reverse crunches
  • Scissors
  • Wide-legged pose, among other exercises

A Final Word From Us

We hope these tips can help you design the best diet for weight loss and begin to get back in shape. You also need to understand that your body is different from the woman you met at the doctor's clinic, who got back in shape after six months of delivery or your best friend who didn't put on any weight. So, learn to be kind and patient with yourself.

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