POSTPARTUM

DIET PLAN

Curated by The Mom Experts, verified by experts

 Diet plan
How to eat right?
How to eat is as important as what to eat
Chewing slowly will ensure better digestion
Eat small portions frequently
Do not take iron and calcium supplements together
Drink to thirst, eat to hunger
Try to have an early dinner
Avoid consuming raw foods
Cook well before consumption
Limit tea, coffee consumption to two cups a day

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How to drink water right?

Drink to thirst. Breastfeeding mothers need approx 3
liters of water a day.
Boiled water with jeera is an excellent galactagogue
(increases milk supply)
Drinking boiled water with vavding and balant saunf
reduces stomach/colic issues in mother & baby
Drink one glass of warm jeera water before
breastfeeding or pumping for better output
Juices, coconut water, and buttermilk can be consumed
depending on the weather and personal liking.
Overnight soaked methi seeds water is also good for
lactation
Herbal drink with saunf, cumin, and pepper boost
digestion and immunity
 Diet plan
Some tips
Cooking food in iron vessels helps increase iron absorption
Most seasonal, fresh fruits are safe to be consumed.
Include dry coconut chutneys, curry leaves chutneys,
groundnut and sesame seeds chutneys as accompaniments
since they are rich in calcium & add flavour to food
Eating home-made paan after meals acts as a good digestive
and the 'choona' in it is a good source of calcium.
Some babies can have milk protein allergy. Check with the
doctor and avoid your milk & milk products intake totally if
the baby is allergic.

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Foods to avoid
Cruciferous vegetables like cauliflower and cabbage can
cause gases in the mother.
Food like chole, rajma, and channa dal are difficult to digest.
Hence their consumption should be limited or avoided
initially.
Caffeine, alcohol, mint, parsley, and high-mercury fish
should be avoided.
High-citric fruits should be consumed with caution if you are
prone to acidity.
Make sure to intake fibrous foods like spinach, banana,
carrots, oats, and chia seeds. Flaxseeds are an excellent
source of protein, fiber & omega-3 fatty acids.
 1
Diet plan
Breakfast
Consuming 4 to 5 Soaked dry fruits is the best way to start your day

Almonds and walnuts are Black raisins and dried figs are
rich sources of proteins and laxatives. They will also help
vitamins increase the milk supply

PREPARE FOR A CONFIDENT PREGNANCY & POSTPARTUM.

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Some Breakfast Options

Milk and daliya Fruits-papaya, apple

& pomegranate

Methi paratha and curd Scrambled eggs

Vegetable upma Idli/dosa

chutney/ sambar
 Diet plan 2
1
Lunch
Indian staple food like Roti, sabzi, rice, and dal is the best for lunch

Buttermilk or curd can be included

Salads can be seasoned with cumin/ fennel
Try to include soups, porridges, and rasams for easy digestion
Avoid deep-fried, spicy, sour food items
Warm, soft, and well-cooked home food is best

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What kind of ingredients should be added to the lunch menu?

Green leafy vegetables Fenugreek moringa/ leaves soup

or sabzi

Raw papaya Curry leaves Moong dal/ toor dal

Dry coconut Curd Garlic roasted

 Diet plan 3
1
Snacks
Makhana kheer with dry fruits
Ahleev kheer
Khuskhus kheer
Khareek (dry dates) kheer
Gond ladoos with dry fruits and coconut
Methi ladoos
Homemade raagi cookies
Granola bar with nuts and jaggery
Seasonal fruits- papaya and pomegranate
are exceptionally good for lactation

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Dinner

Khichdi Roti and sabzi

Cup of warm
turmeric milk

warm soups Rice/ wheat/sooji porridges

 POSTPARTUM MEAL PLAN
Days Breakfast Lunch Snacks Dinner

Scrambled egg
Rice, Roti with cooked Milk, oats with dry Chicken stew with roti or
Monday with ghee
spinach (palak ki sabzi) fruits moong dal with ajwain roti
paratha

Same as lunch (paaya takes

Ragi porridge Paaya broth with roti time to cook, hence can be
Panjiri or methi k
Tuesday with ghee and or rice/ mix vegetable made in bulk to be eaten
laddoo
jaggery porridge with ghee again) or drumstick curry
with roti or rice

Almond Bottle gourd (Lauki) + Khichdi with garlic tadka or

Makhana & dry fruits
Wednesday khuskhus moongdal sabzi with khichdi with spinach (palak
kheer
Halwa ajwain paratha khichdi)

Idli with ghee

and groundnut Beans sabzi, raw Egg curry cooked with roti or
Thursday chutney (avoid papaya salad with ghee Papaya and dry fruits rice/Dil leaves (soa) cooked
spicy sambhar rice and jowar bhakri with roti
initially)

Moong dal, cooked

Lamb minced with roti/
Fenugreek seeds Moringa leaves soup
Vegetable daliya tomato rasam or tinda (apple
Friday (methi dana ki sabzi or drumstick lentil
or milk daliya gourd) cooked with roti or
with dry fruits) with soup
rice
roti or rice

Fish curry with rice/ Stir fried mixed vegetables

Palak/Methi Vegetable moongdal
Saturday bitter gourd (karela (peas, capsicum, carrots)
Parantha + eggs cheela
sabzi) with roti or rice with roti

Vegetable Vegetable rice with Almond khuskhus

Sunday Butter paneer with roti or rice
upma & eggs cucumber salad Halwa

Stock in sonth or gond ladoos and panjiri in the fridge or bedside table for your midnight
snacking delight.
Include dry coconut, curry leaves, ajwain, flaxseeds, etc in diet regularly.
 POSTPARTUM MEAL PLAN
Days Breakfast Lunch Snacks Dinner

Ghee roti with cooked

Jeera and jaggery Ghee roti with mix vegetable
Monday Peas parantha dill leaves (shepu or
chikki with milk sabzi
sua ki sabzi)

Rice and roti with Ahleev (garden cress) Ghee roti with apple gourd
Tuesday Ragi Cheela
moong dal kheer with dry fruits (tindey ki sabzi)

Dal palak with roti or rice

Paneer Pea pulav with Gond or urad dal
Wednesday and homemade garlic
parantha vegetables laddoos
chutney

Palak/Methi Jowar roti with ghee & Bottle gourd stir fried with
Thursday Vegetable soup
Parantha + Curd mix dal rice/ curry with roti or rice

Vegetable dalia Moong dal with cooked

Fresh fruits and
Friday with peas & Fenugreek (methi ki Ghee roti with palak paneer
smoothies
veggies sabzi) with roti or rice

Egg omelette or Bitter gourd (karela Ragi porridge with Raw papaya sabzi with roti /
Saturday
Egg dosa sabzi) with roti roasted makhana rice & mix dal

Upma + gond Vegetable rice with Chila or oats, beet and Ghee roti with moong dal
Sunday
laddoos cucumber salad carrot juice and mix vegetable sabzi

Include peas in your diet as they contain folic acid.

Don't forget leafy vegetables- amaranth, spinach, methi, ambadi, dill leaves etc.
Keep yourself hydrated.

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 Hi, mummas & papas!
Hope you enjoyed reading these diet plans as much as we
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DISCLAIMER : The information mentioned in this document does not constitute a diagnosis
or prescription. Please consult your doctor for any medical advice.