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Weekly Weight Loss Planner for Breastfeeding Moms

Drink at least 6 to 8 glasses of water a day

Drink more healthy fluids like rooibos tea, homemade vegetable soups or fruit juice mixed with water

DAY 1

Breakfast 

½ cup low fat / fat free milk

1 cup rooibos tea with

½ cup low fat / fat free milk

Snack

1 slice brown / wholewheat bread

1 tablespoons peanut butter

Lunch

1/2 cup sweet potatoes

3 tbsps chicken livers

1 cup cooked cabbage

Snack

1 apple

Rooibos tea

½ cup low fat / fat free milk

Supper

½  cup rice

½ cup cooked carrots

½ cup peas

1 medium breast chicken without skin

DAY 2

Breakfast

½  cup mealie meal porridge

½ cup low fat/fat free milk

1 cup rooibos tea with

½ cup low fat / fat free milk

Snack

1 small tub plain yoghurt

 1 slice brown / whole-wheat bread

1 teaspoon lite margarine

Rooibos tea

Lunch

½ cup sweet potatoes

3 tbsps chicken livers

1 cup cooked cabbage

Snack

¼  avocado

4 Provitas

Rooibos tea

½ cup milk

Supper

½ cup pumpkin

½ cup peas

¼  cup stiff pap

2 level dishing spoons pilchard

 

DAY 3

Breakfast

½  cup Maltabella porridge

 ½ cup low fat / fat free milk

Snack

1 Apple

1 slice brown / wholewheat bread

1 teaspoon margarine

Rooibos tea

Lunch

½ 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

Supper

1/2 cup crumbly porridge mealie meal

1 cup low fat maas

 

DAY 4

Breakfast

1 weetbix

½ cup low fat / fat free milk

1 orange / fruit in season

Snack

1 slice brown / wholewheat bread

1 teaspoon margarine

Rooibos tea

Lunch

½ cup stiff mealie meal porridge

½ cup spinach

½ cup carrots

1 egg boiled

1 sliced tomato

Snack

¼ avocado

Rooibos tea

½ cup low fat / fat free milk

1 fruit

Supper

1 medium potato

3 tablespoon pilchards

½ cup mixed vegetables

 DAY 5

Breakfast

1/2 cup mealie meal porridge

½ cup low fat / fat free milk

Snack

1 slice brown / whole-wheat bread

1 teaspoon margarine

Rooibos tea

Lunch

½ cup rice

½ cup cabbage

½ cup carrots

2 level tablespoons soya mince / mince

Snack

3 Provita biscuits Rooibos tea

½ cup low fat / fat free milk

Supper

1 cup crumbly porridge / mealie meal

1 cup low fat maas

DAY 6

Breakfast

½ cup of porridge (oats, maltabella)

½ cup low fat/fat free milk

Snack

1 small tub plain yoghurt

or 1 cup low fat maas

Lunch

1 cup samp and beans

Tomato and onion stew

Snack

1 slice brown / wholewheat bread

1 tablespoons peanut butter

Dinner

½  cup mashed sweet potatoes

 2 level ladle-spoons lentil stew

½ cup carrots cooked or raw

 

DAY 7

Breakfast

½ cup oats

½ cup low fat / fat free milk

Snack

1 slice brown / wholewheat bread

1 teaspoon margarine + jam

Rooibos tea

Lunch

½  cup rice

½ cup peas

½ cup pumpkin

1 medium breast chicken  (no skin)

Snack

Homemade custard with low fat or fat free milk

½ cup fruit salad

Dinner

2 slices brown / wholewheat bread

1 cup lentil and mince soup

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