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

BreakfastGlass of yogurt, oatmeal and roasted pineapple with spices.
MidmorningFresh fruit skewers.
FoodTacos of lettuce with lentils. Nectarine.
SnackGlasses of yogurt, strawberries and chia seeds with crunchy oatmeal.
DinnerSalmon in papillote with vegetables. Cantaloupe.

Day 2

BreakfastBaked eggs on avocado with goat cheese.
MidmorningPeach and milk shake.
FoodChicken salad with chickpeas and cherries. Apricot.
SnackGlass of milk and oatmeal cookies and nuts without sugar.
DinnerThai veal salad. Pomegranate.

Day 3

BreakfastPorridge with caramelized handle.
MidmorningYogurt with almonds and banana in pieces.
FoodPasta with vegetables. Figs
SnackGlass of milk and energy bars of dried apricots.
DinnerRound turkey and apple and pressure cooker with green leafy salad. Nectarine

Day 4

BreakfastGlass of milk and quick bread sandwich with seeds with fresh cheese and tomato.
MidmorningOatmeal and apple cookies.
FoodWarm potato and salmon salad with fresh herbs. Banana
SnackMilk and peach smoothie with chia seeds.
DinnerSauteed oriental chicken with vegetables. Pomegranate.

Day 5

BreakfastTwo ingredients pancakes with fresh fruits.
MidmorningGlass of milk and cookies without sugar.
FoodQuinoa salad with beluga lentils and crispy vegetables. Cantaloupe
SnackMilkshake with cherries and poppy seeds.
DinnerFish salad in lettuce tacos. Cantaloupe.

Day 6

BreakfastTea or milk with banana and oatmeal muffins.
MidmorningBowl of milk, oat flakes, pomegranate grains and chopped nuts.
FoodGrilled beef steak with white bean salad with assorted tomatoes. Figs
SnackNatural yogurt with sunflower seeds.
DinnerMarinated rice salad. Watermelon

Day 7

BreakfastBowl of milk with oat flakes, sliced ​​kiwi, raisins and flax seeds.
MidmorningToasted Pumpkin Pipes
FoodMediterranean quinoa salad with chicken. Banana.
SnackMilkshake with chia seeds and cherries.
DinnerHake with new potatoes and cherry tomatoes. Apple.

Day 8

BreakfastBowl of milk with oatmeal, sliced ​​banana and sunflower seeds.
MidmorningGlass of milk and crunchy crackers of seeds and oats.
FoodRed lentil pasta with sauteed cherry tomatoes. Cantaloupe.
SnackOatmeal, banana and almond cookies.
DinnerWraps or tacos of lettuce with sauteed veal. Cantaloupe.

Day 9

BreakfastYogurt with crunchy granola and fresh fruit.
MidmorningTea or coffee with whole wheat toast with olive oil and tomato.
FoodTurkey chili with sweet potato and potato (without red wine). Nectarine.
SnackHalf sandwich of whole wheat bread with fresh cheese, tomato and avocado.
DinnerSautéed lemon squid rings with broccoli. Figs.

Day 10

BreakfastStrawberry, banana and fresh cheese with oatmeal smoothie bowl.
MidmorningGlass of milk with half sandwich of whole wheat bread with seeds with fresh cheese and tomato.
FoodQuinoa salad with veal and avocado. Peach
SnackTea with whole wheat toast with olive oil and tomato.
DinnerOmelette with eggplant and fresh vegetable salad of choice. Watermelon

Day 11

BreakfastGlass of milk and spelled crackers.
MidmorningMilkshake and pomegranate.
FoodHake and broccoli meatballs with steamed potatoes. Banana
SnackNatural yogurt with oat flakes and fresh cherries.
DinnerCauliflower couscous salad with marinated prawns and avocado. Plums

Day 12

BreakfastMuesli Bircher.
MidmorningTea or milk with whole wheat toast with fresh cheese.
FoodChickpea salad with corn and avocado. Nectarine
SnackOatmeal and nuts bars.
DinnerHake tacos in gardener with fresh potatoes or fresh salad. Cantaloupe.

Day 13

*
BreakfastTea or milk low-carb muffins with fresh cheese.
MidmorningGlass of milk with sandwich of whole wheat bread with avocado and tomato.
FoodBroccoli cake Fresh figs
SnackBowl of milk with fresh cherries, oatmeal and sunflower seeds.
DinnerGratin mushrooms stuffed with chicken accompanied by couscous. Watermelon

Day 14

BreakfastBowl of milk with oatmeal, sliced ​​banana, raisins and flax seeds.
MidmorningPumpkin and oatmeal pancakes
FoodPasta with avocado pesto. Peach.
SnackTea or milk with whole wheat toast with fresh cheese.
DinnerMeat 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 (April 2024).

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