Weight Watchers Breastfeeding

Weight Watchers Breastfeeding

Download and print this meal plan here

Breastfeeding women are often time-poor and may feel uncertain about whether they are getting the right type and amounts of food across the day. Therefore our WW dietitians have created our breastfeeding guide to weight loss with a 7 day meal plan for each food plan, designed for the specific energy requirements of breastfeeding mothers at each stage of their breastfeeding journey. Our plans are quick and easy, including a variety of throw-together options and snacks you can make once and enjoy throughout the week. We love a time-save!

Not on the Blue food plan? Check out our Purple and Green breastfeeding meal plans as well.

How many SmartPoints do I have as a breastfeeding mum on Blue?

Whilst breastfeeding, SmartPoints are added to member's daily budget to compensate for the additional energy requirements. When exclusively breastfeeding one baby, the minimum daily SmartPoints budget on Blue will be:

• 41 SmartPoints

When partially breastfeeding one baby, the minimum daily SmartPoints budget on Blue will be:

• 28 SmartPoints

For all recipes see below.

Day 1

Breakfast
½ cup natural muesli with 1 piece of fresh fruit and 200g low-fat natural yoghurt (11 SP)

Snack 1
2 boiled eggs (0 SP)

Lunch
Chicken and capsicum sandwich with basil aioli (8 SP)

Snack 2
1 piece of fresh fruit with 10 almonds (2 SP)

Dinner
Beef mince chow mein (9 SP)

Snack 3*
3 tbs basil pesto with 10 plain rice crackers (11 SP)

Day 2

Breakfast
Poached eggs and toast with ½ avocado (8 SP)

Snack 1
1 piece of fresh fruit with 200g low-fat natural yoghurt (4 SP)

Lunch
Spinach and tuna rice salad (7 SP)

Snack 2
Chocolate pumpkin brownies (5 SP)

Dinner
Mexican turkey meatballs with 1 wholemeal pita bread (8 SP)

Snack 3*
4 wholemeal crackers with 1 tbs reduced fat cream cheese and ½ sliced tomato (10 SP)

Day 3

Breakfast
½ cup natural muesli with 1 piece of fresh fruit and 100g low-fat natural yoghurt (9 SP)

Snack 1
Carrot sticks with 2 tbs hummus (3 SP)

Lunch
Egg and salad wrap (6 SP)

Snack 2
Strawberry smoothie (8 SP)

Dinner
Thai chicken fried rice (7 SP)

Snack 3*
4 tbs raw cashew nuts (7 SP)

Day 4

Breakfast
Breakfast slice with ½ cup baked beans (4 SP)

Snack 1
1 piece of fresh fruit with 200g low-fat natural yoghurt and 10 almonds (6 SP)

Lunch
Beetroot and salmon salad (6 SP)

Snack 2
Leftover Chocolate pumpkin brownies (5 SP)

Dinner
Beef and veggie lasagne (7 SP)

Snack 3*
4 wholemeal crackers with 30g cheddar cheese and ½ sliced tomato (12 SP)

Day 5

Breakfast
2 pieces wholemeal toasts with 1 tbs reduced fat cream cheese and ½ sliced tomato (8 SP)

Snack 1
1 sliced apple with 1 tbs peanut butter (5 SP)

Lunch
Leftover Beef and vegie lasagne (7 SP)

Snack 2
Ricotta and peach toast topper (3 SP)

Dinner
Easy fish stew with 1 wholegrain bread roll (4 SP)

Snack 3*
3 tbs basil pesto with 10 plain rice crackers (11 SP)

Day 6

Breakfast
Banana oat pancakes (7 SP)

Snack 1
Carrot sticks with 2 tbs hummus (3 SP)

Lunch
Mexican chicken salad (3 SP)

Snack 2
Strawberry smoothie (8 SP)

Dinner
Zucchini and goat's cheese pizza (9 SP)

Snack 3*
2 wholemeal crackers with 30g cheddar cheese and ½ sliced tomato (7 SP)

Day 7

Breakfast
Leftover Breakfast slice with ½ cup baked beans (4 SP)

Snack 1
1 piece of fresh fruit with 200g low-fat natural yoghurt (4 SP)

Lunch
Falafel and hummus pita wrap (13 SP)

Snack 2
Leftover Chocolate pumpkin brownies (5 SP)

Dinner
Chicken and mushroom stroganoff (5 SP)

Snack 3*
4 tbs raw cashew nuts (7 SP)

*Exclusively breastfeeding mothers only.

Weight Watchers Breastfeeding

Source: https://www.weightwatchers.com/au/food/breastfeeding-meal-plan-blue

Share: