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Weekly Meal Planner for Breastfeeding Moms

DAY 1

Breakfast

1 cup oats

½ cup milk

1 cup rooibos tea with

½ cup milk

 

Snack

1 slice brown/whole-wheat bread

2 tablespoons peanut butter

Lunch

1 cup sweet potatoes

3 tbsps chicken livers

1 cup cooked cabbage

 

Snack

1 banana

Rooibos tea

½ cup milk

 

Dinner

1 cup rice

½ cup cooked carrots

½ cup peas

1 medium breast chicken

 

DAY 2

Breakfast

1 cup mealie meal porridge

½ cup milk

1 cup rooibos tea with

½ cup milk

 

Snack

1 cup low fat yoghurt

 1 slice brown / wholewheat bread

1 teaspoon margarine / jam

Fruit juice / tea

 

Lunch

1 cup rice

3 tablespoons lean mince

½ cup mixed vegetables

 

Snack

½ avocado

4 provitas

Rooibos tea

½ cup milk

 

Dinner

½ cup pumpkin

½ cup peas

½ cup stiff pap

2 level dishing spoons pilchards

 

DAY 3

 Breakfast

1 cup Maltabella porridge

 ½ cup milk

 

Snack

1 apple

1 slice brown/wholewheat bread

1 teaspoon margarine/jam

Rooibos tea

 

Lunch

1 cup samp and beans

Tomato and gravy

½ cup carrots

1 (palm of hand size) grilled or boiled chicken

 

Snack

Rooibos tea

½ cup milk

1 fruit / ½ cup chopped fruit

 

Dinner

1 cup crumbly porridge mealie meal

1 cup maas

 

DAY 4

Breakfast

2 weetbix

½ cup milk

1 orange / fruit in season

 

Snack

1 banana

1 slice brown / wholewheat bread

1 teaspoon margarine / jam

Rooibos tea

 

Lunch

1cup stiff mealie meal porridge

½ cup spinach

½ cup carrots

1 egg

1 sliced tomato

Snack

½ avocado

Rooibos tea

½ cup milk

1 fruit

 

Dinner

2 medium potatoes

3 tablespoon pilchards

½ cup mixed vegetables

 

DAY 5

Breakfast

1 cup mealie meal porridge

½ cup milk

Snack

1 pear

1 slice brown / wholewheat bread

1 teaspoon margarine / jam

Rooibos tea

Lunch

½ cup rice

1 medium potato

½ cup cabbage

½ cup carrots

2 level tablespoons soya mince

Snack

3 Marie biscuits rooibos tea

½ cup milk

Dinner

1 cup crumbly porridge mealie meal

1 cup maas

 

DAY  6

Breakfast

1 cup mealie meal porridge

½ cup milk

Snack

1 small tub yoghurt/ 1 cup maas

Lunch

1 ½  cup samp and beans

Tomato and onion stew

Snack

1 slice brown / wholewheat bread

2 tablespoons peanut butter

Dinner

½  cup mashed sweet potatoes

2 level ladlespoons lentil stew

½ cup carrots

 

DAY 7

Breakfast

1 cup Maltabella

½ cup milk

Snack

1 slice brown /wholewheat bread

1 teaspoon margarine / jam

Rooibos tea

Lunch

1 cup rice

½ cup peas

½ cup pumpkin

1 medium breast chicken

Snack

Homemade custard

½ cup fruit salad

Dinner

3 slices brown/ wholewheat bread

1 cup lentil and mince soup

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