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Healthy Meal Plan For Breastfeeding Mums

Healthy Meal Plan For Breastfeeding Mums

As a breastfeeding mother, providing your newborn with essential nutrients is crucial for their growth and development. Your diet plays a significant role in ensuring that both you and your baby stay healthy. The concept of “The Healthy Plate” serves as an excellent guide to creating well-balanced meals that are packed with the necessary vitamins and minerals. Here, we’ll explore the components of a healthy plate and provide examples of vegetables, protein sources, and grains that are beneficial for breastfeeding mothers. Additionally, stay tuned till the end for ReLacto Lactation and Recovery Meals as a hassle-free option for busy mums who want dietitian-guided, well-balanced meals.

The Healthy Plate: A Nutritional Blueprint

A well-balanced meal for breastfeeding mums typically consists of three primary components: vegetables, protein, and grains. Incorporating these elements into your diet ensures that you receive the necessary nutrients to support your own well-being and your baby’s growth.

Vegetables: A Rainbow of Nutrients

Vegetables are a powerhouse of vitamins, minerals, and antioxidants. Including a variety of colourful vegetables in your meals can provide you with an array of nutrients essential for maintaining your health while breastfeeding. Some great options include:

Spinach Rich in iron and folic acid, spinach supports your energy levels and helps prevent anaemia.
Carrots Packed with beta-carotene, carrots promote healthy eyesight and immune function.
Broccoli High in folate, broccoli aids in maintaining healthy nerve cells and provides a good dose of vitamin C.
Bell Peppers An excellent source of vitamin C, bell peppers contribute to collagen production and immune support.
Sweet Potatoes Full of fibre and vitamin A, sweet potatoes offer sustained energy and support skin health.
Asparagus Loaded with folate, asparagus aids in the production of red blood cells and supports overall cell function.

Protein: Building Blocks for You and Your Baby

Protein is crucial for the growth and repair of tissues, making it an essential component of your breastfeeding diet. Opt for lean protein sources to keep your meals balanced and healthy, such as:

Chicken A lean source of protein that also provides B vitamins, aiding in energy metabolism.
Salmon Rich in omega-3 fatty acids, salmon supports brain and eye development in infants.
Tofu A plant-based protein option that offers essential amino acids and is easy to incorporate into various dishes.
Greek Yoghurt Packed with probiotics and calcium, Greek yoghurt supports gut health and bone strength.
Beans High in fibre and protein, beans provide sustained energy and aid in digestion.
Eggs A versatile protein source containing choline, which is essential for brain development.

Grains: Energy and Sustenance

Grains are a great source of energy and dietary fibre, helping you stay full and satisfied throughout the day. Opt for whole grains whenever possible. Examples of grains are:

Quinoa A complete protein source rich in fibre, quinoa provides a range of essential nutrients.
Brown Rice High in manganese and selenium, brown rice supports metabolism and immune function.
Oats Rich in iron and fibre, oats provide sustained energy and aid in digestion.
Whole Wheat Bread A good source of complex carbohydrates, whole wheat bread fuels your body efficiently.
Barley Packed with soluble fibre, barley helps regulate blood sugar levels and supports digestive health.
Buckwheat Gluten-free and high in magnesium, buckwheat contributes to heart health and relaxation.

ReLacto Lactation and Recovery Meals: A Convenient Solution

For busy breastfeeding mums who may not have the time to plan and prepare elaborate meals, ReLacto Lactation and Recovery Meals offer a hassle-free solution. These meals are carefully curated by our very own dietitian to ensure they meet the nutritional needs of breastfeeding mothers. With a focus on balanced portions of vegetables, protein, and grains, ReLacto meals provide the essential nutrients required during this critical phase.

Here are what mothers who have tried out ReLacto’s menu have to say about it.

“ReLacto meals made my postpartum journey so much easier. The variety of flavours and nutrients in each meal were exactly what I needed.”

“Being a new mum is challenging, but ReLacto meals took the stress out of meal prep. I felt nourished and energised to take care of my baby.”

Healthy Meal Plan For Breastfeeding Mums


As a breastfeeding mum, prioritising your nutrition is essential for your well-being and your baby’s growth. Building your meals around “The Healthy Plate” concept ensures you have a healthy breastfeeding meal plan that has a balanced intake of vegetables, protein, and grains. If you’re looking for a convenient and dietitian-guided option, ReLacto Lactation and Recovery Meals offer a reliable solution. Our meals ensure a healthy meal plan for breastfeeding mums. Not only are the meals a healthy breastfeeding meal plan, they contain foods that boost breast milk as well. Remember, a well-nourished mum is better equipped to provide the best care for her baby while maintaining her own health and vitality.


  • ReLacto

    We are a team behind the leading lactation meal provider and we believe proper nutrition during breastfeeding is not just something to be experienced, but also worth learning about. On top of preparing nutritious meals for mothers, we’re passionate about researching and sharing useful information on nutrition for lactation and recovery, and occasionally tips on baby weaning through our blogs.