Meal plan for New Mums – Pregnant or Breastfeeding

Key Principles for breastfeeding mums

As a breastfeeding Mum, you need more nutrients than when you were pregnant. Therefore a healthy diet of a variety of wholesome foods is important for both you and your baby. Key points to help you plan your meals.

  • Eat often, every 2-3 hours. This provides an opportunity to keep up the level of nutrients needed for you and baby. This will also help keep up your energy levels, so important when breastfeeding, especially in the early days of minimal sleep.
  • Protein is important for muscle growth, digestion and mood health. Aim for protein at each meal, with:
  • red meat 2-3 times per week (for iron) and
  • fish 2-3 times per week. Avoid high mercury sources such as swordfish / broadbill, marlin, shark /flake, orange roughly and catfish
  • legumes eg. lentils, kidney beans, cannellini beans, chickpeas etc
  • Eat 2-3 serves of dairy every day to support bone growth and strength eg yoghurt, cheese, butter
  • Eat iodine rich foods such as sea vegetables (seaweeds) and seafood. Iodine supports baby’s growth and brain development
  • For energy, brain growth, mood health and great skin, do eat good fats such as avocado, olive oil, coconut in all its forms and nuts and seeds
  • Drink plenty of fluids. Water, herbal tea, and water kefir are great choices. Constipation can be an issue when breastfeeding so fluids are important for you as well as to provide milk for baby.
  • Avoid caffeine and alcohol as both will be passed to baby in the breastmilk

Some new mums are keen to lose some of the weight gained during pregnancy however looking after yourself and your baby is the most important focus right now. Slow and moderate weight loss is safe and to be expected given the increased calorie output your body requires to produce breast milk.  Be aware that there are excess hormones and toxins that are stored in fat tissue. As you lose weight, these hormones and toxins are released into your blood stream and may pass through to your baby in your milk.  Steady weight loss slows this release and minimises exposure to your growing baby.


For pregnant and breastfeeding mum.

Here is a sample 7 day meal plan followed by recipes. Recipes are chosen not only for their nutrients but also for ease of preparation.    Planning ahead, asking for help and simplifying cooking (slow cookers, Thermomix’s and similar, and rice cookers) will allow you more time for you to rest when you need it, and to get to know your  new baby.



  Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast Smashed avocado and eggs on toast


Choc, Coconut and Chia pudding* Poached eggs on toast with avocado Cinnamon muesli and yogurt



Greek yoghurt with toasted almonds and fresh berries Muesli with fresh berries and raw nuts Choc, Coconut and Chia pudding*
Snack Cottage cheese with fresh berries and mango with ground macadamia nuts


Greek yogurt with fresh fruit pieces and coconut flakes Apple with handful (approx. 20) almonds Banana with handful (approx. 20 raw cashews) Boiled egg and apple Greek yoghurt with fresh fruit and chia seeds sprinkled Vegetable sticks with hummus, salsa or tzatziki dip
Lunch Mixed green salad (mixed lettuce leaves, tomatoes, beetroot, carrot, yellow and red capsicum, onion and sunflower seeds) with can of tuna Chicken salad  – chicken breast, Swiss cheese, mixed lettuce, tomatoes, grated carrot, pickles, olives, onion and avocado) Quinoa salad with tofu* Tuna and wholegrain cous cous salad- baby spinach leaves, tomato, onion, cucumber, capsicum, can of tuna Chicken wrap  – chicken breast, feta cheese, baby spinach, tomatoes, grated carrot, onion and avocado)


Brown rice cakes (4) with avocado, tomato, onion and feta cheese Mixed green salad (baby spinach leaves, tomatoes, beetroot, carrot, yellow and red capsicum and a boiled egg
Snack 2 x bliss balls with cup of herbal tea


Vegetable sticks with hummus or tzatziki dip 2 x bliss balls with cup of herbal tea


Brown rice cakes (2) with hummus and feta cheese Apple and 5 pitted dates Banana with handful (approx. 20) raw cashews) 2 x bliss balls with cup of herbal tea
Dinner Slow Cooker Mexican Potato Salad*


Turkey mince browned in salt reduced vegetable stock, chopped salad: tomato, onion, capsicum, lettuce, grated carrot *could use mountain bread wraps as burritos or lettuce cups to wrap mince Salmon patty x 1 (oven bake – Tassal brand* Dill + Chives flavour)

Steamed vegetables: carrot, zucchini, broccoli, green beans, spinach, sweet potato

Chicken and chickpea patties*


Roast beef (topside) dry roasted with garlic and fresh herbs, steamed vegetables:

carrot, zucchini, broccoli, green beans, spinach, dry roasted starchy vegetables: options- sweet potato or pumpkin 0.5 cup

Salmon pockets with roasted vegetables* Spaghetti bolognaise made with turkey mince, canned tomatoes (no added salt) diced onion, mushrooms with 0.5 cup wholegrain pasta

Can add garlic and fresh herbs (chives, coriander, basil)

* Recipe provided


Choc, Coconut and Chia pudding

Ingredients (serves 1)
2 tbsp chia seeds
3/4 cup coconut cream (or coconut milk or other milk)
1 tbsp pure maple syrup
1 tsp cacao powder
1/2 tsp ground cinnamon
1/4 tsp vanilla
Fresh fruit to garnish (I used strawberries, blueberries and a couple of mint leaves)

Mix all the ingredients (except garnish) together in a small bowl, cover and pop into the fridge overnight.  In the morning, garnish with fresh fruit and an extra sprinkle of cinnamon.


Smashed egg and avocado on toast
Ingredients (serves 1)

1/2 avocado
1 hard-boiled egg
Splash of olive or coconut oil
2 slices wholegrain toast
Crumbled goat’s cheese

In a small bowl, smash the avocado and egg using a fork. Add olive or coconut oil, just enough to bind it all together. Toast the bread. Spread avocado and egg on toasted bread and top with crumbled goat’s cheese.
Cinnamon Muesli and Yogurt
Ingredients (serves 1)

1/2 apple or pear, quartered
2 Medjool dates, pitted
1/4 cup raw almonds (or other nuts)
1/4 cup organic desiccated coconut
1 tbsp cacao powder
1/4 tsp cinnamon
1 cup plain Greek yogurt

Pulse all ingredients in food processor or Thermomix until finely chopped. Serve on yogurt

Quinoa Salad
200g quinoa
2 shallots, thinly sliced
1/2 red capsicum, diced
2 tomatoes, diced
1 avocado, cubed
1 cucumber, diced
1/2 cup toasted cashews
1 tbs basil infused olive oil
Himalyan salt to flavour
Place quinoa in the rice cooker and add 400 ml water. Allow to cook and cool.
Stir through diced vegetables and nuts
Make dressing – blend together all the ingredients until smooth (about 1min/sp9 in Thermomix).  Stir the dressing through the salad.  Serve.


Slow Cooker Mexican Potato Salad

Ingredients (serves 6)
1/2 sweet potato, cut into chunks
3 white potatoes, cut into chunks
1kg diced beef (preferably grassfed chuck steak)
1 onion, sliced
2 garlic cloves, finely chopped
400g tinned tomatoes or equivalent fresh diced tomatoes
2 cups water or stock (I used 2 cups of beef bone broth)
Optional veggies (for example, 1 diced carrot and 100g sliced mushrooms
1 tbsp chopped fresh parsley
2 tbsp tomato paste
Spices – 2 tsp salt (I used celtic), sprinkle of cracked pepper, 2 tsp paprika, 2 tsp ground cumin, 2 tsp ground coriander, 2 tsp onion powder

Other sides:
Shredded lettuce
Guacamole (a couple of avocadoes, squeezed lemon juice and seasoned with sea salt and pepper)
Fresh tomato salsa (3 diced tomatoes, 1 tbsp finely chopped onion, sprinkle of fresh chopped parsley and a splosh of extra virgin olive oil, balsamic vinegar and seasoned with sea salt and cracked pepper)
Grated cheese and sour cream

Put all your beef ingredients into it, give it a stir and cook on “low” setting for 8 hours, stirring every now and then.

While the beef is cooking, prepare your sides and boil the potatoes until tender.


Chicken and chickpea patties
Ingredients (makes 6 patties)

500g free range chicken mince
1/2 cup besan (chickpea) flour or 3/4 cup tinned chickpeas, drained and rinsed
1 onion
1 garlic clove
Thumb of fresh turmeric (or 2 tsp ground turmeric)
1/2 capsicum, deseeded
1 carrot, peeled
1/2 cup broccoli florets
1 tbsp chopped fresh parsley
2 tsp ground cumin
2 tsp ground coriander
2 tsp onion powder
1 free range egg
Sea salt and pepper
Preheat oven to 180 degrees and line 2 baking trays with baking paper

In a food processor or Thermomix (5sec/sp7), process the chickpeas (if using tinned chickpeas), onion, garlic, fresh turmeric (if using), carrot, broccoli and capsicum until finely chopped.  Tip into a large bowl.

Add the remaining ingredients and mix with your hands until combined.  Shape into patties.

Bake for around 20 minutes or until patties are golden and cooked through.


Salmon pockets with roasted vegies

4  salmon fillets
2 teaspoons olive oil plus 2 tablespoons
Salt and freshly ground black pepper
3 tomatoes, chopped, or 1 (14-ounce) can chopped tomatoes, drained
2 chopped shallots
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme
½ Jap pumpkin, cut into chunks
1 sweet potato, cut into chunks
1 white onion, cut into chunks
2 corn cobs, cut into quarters lengthwise


Preheat the oven to 200 degrees.
Sprinkle salmon with 2 teaspoons olive oil, salt, and pepper. Stir the tomatoes, shallots, 2 tablespoons of oil, lemon juice, oregano, thyme, salt and pepper in a medium bowl to blend.

Place a salmon fillet, oiled side down, atop a sheet of foil. Wrap the ends of the foil to form a spiral shape. Spoon the tomato mixture over the salmon. Fold the sides of the foil over the fish and tomato mixture, covering completely; seal the packets closed. Place the foil packet on a heavy large baking sheet. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet. Bake until the salmon is just cooked through, about 25 minutes. Using a large metal spatula, transfer the foil packets to plates and serve.



Lemon and coconut
Ingredients (makes 16 balls)

1 cup almond meal
1/2 cup activated mixed nuts
1 tsp chia seeds
Zest from half a lemon
Juice from 1/4 lemon
2 Medjool dates, pitted
1 tbsp coconut oil
1tsp vanilla essence
Organic desiccated coconut for rolling


Add all ingredients to a food processor or Thermomix and pulse a few times until the mixture starts to come together and the contents are well chopped.  Roll into balls and then roll in coconut.  Store in an airtight container in the fridge.


Frangipani Balls
Ingredients (makes 18 balls)

100g dried pineapple
1 cup raw cashews (140g)
1 ½ cups shredded coconut (110g)
1 tbsp fresh lime juice
2 tsp coconut oil (solid)
zest of ½ a lime (approx 1 heaped tspn)
pinch salt
½ cup desiccated coconut (optional)

Place the pineapple into a food processer and blitz on a high speed for 10-20 seconds.

Add the remaining ingredients to the processor and blitz on high for approximately 2 minutes or until thoroughly combined and the mixture will stick together (scrape down sides 2-3 times during this process).

Roll tablespoon sized balls with the mixture then roll in (optional) coconut.

Refrigerate for ½ an hour


Salted Caramel Bliss Balls
Ingredients (makes 18 balls)

2 cups walnuts
2 cups almonds
1/3 cup maple syrup
10 dates (remove pits)
1/4 tsp Himalayan salt
2 tbsp. desiccated coconut for the mixture, plus extra to roll bliss balls in
Splash of water


Blitz all ingredients together in a food processor (save some extra coconut to roll balls in), until the mixture is quite sticky and you can roll it easily.
You may need to add an extra splash of water if it’s too dry, or some extra coconut or nuts if too wet.
Roll into balls.
Roll through some desiccated coconut.
Set in the fridge
Chocolate and Hazelnut Bliss Balls
Ingredients (makes 18 balls)

1 cup pitted sulphur free dates
2 tablespoons cocoa powder
2 tablespoons organic raw cacao powder
2 teaspoons vanilla bean paste (secret ingredient)
1 cup hazelnuts, skin removed



Process the dates, cocoa, cacao and vanilla until well combined in a food processor or thermomix.
Add hazelnuts and pulse or turbo until they are finely chopped.
Use damp hands and roll them into balls.
Store in the fridge or freezer.