wikiHow
Three Day Meal Plan to Gain Weight while Breastfeeding
Day 1:
Breakfast:
* Whole grain waffles with syrup, fresh fruit, and almond butter (500 calories, 15g protein, 5g fiber)
* Scrambled eggs with cheese (200 calories, 20g protein, 1g fiber)
Lunch:
* Grilled chicken salad with mixed greens, cheese, and avocado (600 calories, 50g protein, 7g fiber)
* Whole grain crackers (140 calories, 5g protein, 3g fiber)
Dinner:
* Beef stir-fry with vegetables and brown rice (800 calories, 60g protein, 8g fiber)
* Whole grain bread (140 calories, 5g protein, 3g fiber)
Snacks:
* Energy bar (200 calories, 10g protein, 4g fiber)
* Yogurt with berries and honey (150 calories, 15g protein, 2g fiber)
* Peanut butter and banana smoothie (500 calories, 15g protein, 5g fiber)
Total: 3380 calories, 145g protein, 32g fiber
Day 2:
Breakfast:
* Whole grain pancakes with syrup, fresh fruit, and almond butter (500 calories, 15g protein, 4g fiber)
* Sausage or bacon (100 calories, 5g protein, 0g fiber)
Lunch:
* Turkey and cheese sandwich on whole grain bread with mixed greens and tomato (500 calories, 30g protein, 5g fiber)
* Baked sweet potato fries (200 calories, 2g protein, 4g fiber)
Dinner:
* Grilled salmon with roasted vegetables and quinoa (800 calories, 60g protein, 8g fiber)
* Whole grain bread (140 calories, 5g protein, 3g fiber)
Snacks:
* Trail mix (200 calories, 8g protein, 4g fiber)
* Raw veggies with ranch dressing (200 calories, 5g protein, 5g fiber)
* Peanut butter and jelly sandwich (400 calories, 15g protein, 4g fiber)
Total: 3340 calories, 145g protein, 31g fiber
Day 3:
Breakfast:
* Whole grain oatmeal with almond milk, banana, and almond butter (500 calories, 15g protein, 5g fiber)
* Whole grain toast with peanut butter and honey (400 calories, 12g protein, 4g fiber)
Lunch:
* Veggie burger on a whole grain bun with mixed greens, tomato, and avocado (700 calories, 40g protein, 6g fiber)
* Baked sweet potato fries (200 calories, 2g protein, 4g fiber)
Dinner:
* Grilled chicken with roasted sweet potatoes and mixed veggies (800 calories, 60g protein, 8g fiber)
* Whole grain bread (140 calories, 5g protein, 3g fiber)
Snacks:
* Trail mix (200 calories, 8g protein, 4g fiber)
* Cottage cheese with fresh fruit (200 calories, 20g protein, 2g fiber)
* Peanut butter and banana smoothie (500 calories, 15g protein, 5g fiber)
Total: 3340 calories, 155g protein, 32g fiber
Note: This meal plan provides a general idea of how to include calorie-dense and nutrient-dense foods to support weight gain while breastfeeding. It's important to adjust the portions and calorie counts based on individual needs and goals, and to consult with a registered dietitian or healthcare professional if necessary.
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