Postpartum Weight Loss Diet Plan – Week 1 (With Recipes)

By Mrunal | Updated: 07/05/2024

The time from conception to childbirth is beautiful and memorable, perhaps barring some not-so-pleasant experiences such as morning sickness and erratic mood swings. However, the after-effects of pregnancy and childbirth tend to stay with you for a while. Yes, we are talking about the stubborn post-pregnancy weight that refuses to go away.

Slipping into your pre-pregnancy jeans becomes a distant memory, and all the ‘me’ time suddenly seems to vanish slowly after delivery. However, after childbirth, it is not advisable to blindly follow a diet plan for postpartum weight loss. It is advisable to start working on any weight loss plans only after completing six months postpartum (1). Until then, it is safest to stick to a healthy lifestyle, stay positive, and consume fresh, wholesome foods. Here is a 1-week postpartum weight loss plan focusing on retaining nutrition and regaining your health!

Develop a Plan of Action for Postpartum Weightloss

Before you embark on the actual postpartum weight loss journey armed with what you think is a thorough post-pregnancy weight loss diet plan, you need to assess your situation so that the course of action you take is the most suitable.

1. Assess the Goal

The first step to your postpartum diet plan should be finding how much weight you have gained. Then, consider the ideal weight you should be at (considering factors like body tendency, height, lifestyle, etc.). Then, arrive at the exact number of kilos you need to shed (2).

2. Give Yourself a Year

Now that you have a set goal regarding the number of kilos you want to shed spread that over a year. Yes, a year. Taking your time is essential, and only gradual weight loss is healthy and sustainable, especially postpartum (1). So now, you have a monthly target.

3. Assess Your Body

Finally, Find out where your body is! Are you lacking any nutrients? Do you need to take any postnatal supplements? If your pregnancy has been challenging, how much damage has it caused physiologically? Get concrete answers to these questions with the help of lab reports and your gynaecologist and dietician/nutritionist.

4. Do Not Deprive

Is there a particular food you like? Is there something you cannot give up? Then don’t! If you cannot live without potatoes, there is no sense in depriving your body of them. Food has a very personal connection to our mood; our mood, on the other hand, affects everybody’s mood in the house! That does not mean you are not allowed to throw a tantrum – it just means you should not do something you don’t like!

5. Shake it, Baby!

No weight loss plan is complete without some amount of exercise. So get real, and put those shoes on! Even 30 minutes of brisk walking can be enough – the vital thing to remember is to do it daily, with no excuses (2)!

6. Keep a Food Journal

This is a great way to watch what you eat and assess which foods work better for your body. Some may find exceptional results with broccoli, while others may find that chicken makes them lose weight faster than anything else! Get intimately interested in your body before creating your meal plan (3)!

7. Become Selfish

Whenever you put anything in your mouth, ask yourself: What’s in it for me? This is the easiest way to stop snacking on the wrong foods and instead gorge on healthy, nutritious, nourishing food. Self-care is a vital part of your weight loss journey (2).

8. Can I Do This Forever?

Never adopt approaches for weight loss which you cannot follow throughout your life! Think about it: the minute you revert to ‘normal’ eating, you will put on weight and feel bad! So always focus on losing weight and doing the things you can continue doing forever. Well, not ‘forever’, but for a long time anyway.

Postpartum Weight Loss Diet Plan

If you have completed six months post-delivery and are seeking a sustained weight loss solution, here is an expert-certified diet plan for weight loss after delivery that will help you kickstart your journey.

Postpartum Weightloss Meal Plan (Week 1)

	Early morning (7:00 am)	Breakfast (9:00 am)	Mid-morning snack (11:00 am)	Lunch (1:00 pm)	Afternoon (3:30 pm)	Evening Snack (6:00 pm)	Dinner (7:30 pm)
DAY 1	1 cup Lukewarm Lemon Water	1 Lauki Sandwich (2 bread slices) + 1 Guava	1 fistful Roasted Chana	2 Phulka (without oil) + 1 cup Soya Chunks Bhurji or Boiled Egg White Bhurji + 1 plate salad (1 cucumber, 1 tomato)	1 cup Green Tea	1 cup Khakra Chat	1 Jowar Bhakri / Rotla + 1 cup Moong Dal + 1 cup Bhindi Sabji
Day 2	1 cup Lukewarm Lemon Water	1 glass Strawberry Banana Smoothie	1 Plain or Flavoured Khakra	1 cup Quinoa Salad + 1 cup Sprouts	1 cup Green Tea	2 Aubergine Wraps	2 Phulka (without oil) + 1 cup Dal + 1 cup Cucumber Raita
Day 3	1 cup Lukewarm Lemon Water	1 cup Peaches and overnight oats	1 glass Tomato Smoothie	1 Wheat tortilla wrap with lentils and veggies / 1 Wheat tortilla wrap with chicken and veggies	1 cup Green Tea	3-4 Sweetcorn Salad in Tomato Boats	1 Spring Onion Jowar Thalipeeth + 1 cup Boiled chana chaat
Day 4	1 cup Lukewarm Lemon Water	1 Thepla Pinwheel + 1 cup mildly spiced yoghurt	1 Apple	1 cup Brown Rice with Stir-Fried Herbed Veggies + 1/2 cup Five bean salad	1 cup Green Tea	2 Cheesy Zucchini Boats	2 Phulka (without oil) + 1 cup Soya / Chicken Keema + 1 cup Mix Veg Raita
Day 5	1 cup Lukewarm Lemon Water	1 Bajra And Mix Vegetable Pancake with 1 cup Cooked Sprouted Moong	1 Plain or Flavoured Khakra	1 cup Curd Rice + 1 cup Mushroom Cabbage Salad	1 cup Green Tea	1 glass Cold Cucumber and Apple Soup with Lime	2 Phulka (without oil) + 1 cup Moong Dal + 1 cup Palak Baby Corn Sabji
Day 6	1 cup Lukewarm Lemon Water	1 Beetroot Roti with mildly spiced yoghurt	1 cup Organic Fruit and Nut Yogurt	1 Greek veggie wrap with spinach tortilla	1 cup Green Tea	1 cup Veggie Mix – Oil-Free Salad	1 cup Protein-packed Soybean Starter + 1 cup Veg Fried Rice
Day 7	1 cup Lukewarm Lemon Water	1 cup Oats Berries Mania	1 fistful Roasted Chana	1 cup Spicy Fruit and Veggie Salad	1 cup Green Tea	2 pieces Peanut Chikki	1 cup Bajra Nu Khichadi + mildly spiced yoghurt

Expert Guidelines and Tips

This meal plan will provide around 1200-1300 kcal daily, meeting a person’s daily calorie need.
Lactating moms who are not exclusively breastfeeding (7-12 months) require an additional 500 kcal per day to compensate for the calories utilised in milk production (4). To do so, increase portion size or add additional healthy snacks.
Baked products, pickles, papads, jams, and sauces should be strictly avoided. Baking soda is also wholly prohibited.
Refrain from eating any fried foods like samosas, sev, and wafers. Consider cutting down on junk and processed food consumption. High-calorie food like potatoes and sago should also be avoided.
This diet plan is low-calorie and low-fat, including protein in all major meals, which suits moms who aim to lose weight without losing muscle mass.

FAQs

1. Do you lose weight faster when you breastfeed?

You burn more calories while breastfeeding, so you will likely lose weight faster if you breastfeed your baby. However, it is vital to remember that your diet plan must be tailored to ensure you eat enough calories to produce more breast milk and maintain your health (3).

2. How long does it take to get my pre-pregnancy body back?

Every new mama’s postpartum journey is different. It is primarily influenced by your lifestyle, food consumed before and after pregnancy, and how your body burns calories and metabolites nutrients. It is important to give yourself time and stay strong, as some women regain their pre-pregnancy boy in a few months, while others might take a couple of years.

3. Do you gain weight after giving birth?

Again, your lifestyle plays a massive role in your postpartum weight gain and loss. If you have irregular breaks between meals, consume fats, carbs, and unhealthy food, drink less water, and have a poor sleep routine, then you are likely to gain weight after delivering your baby. So, it is essential to take care of yourself post-pregnancy as much as you did while you were pregnant, if not more!

Disclaimer: This diet chart is made keeping in mind the average lifestyle and health conditions of a woman who has undergone childbirth more than six months ago. If you face any specific medical conditions, please consult your doctor before trying this.

References/Resources:

1. Losing weight after pregnancy; Medline Plus; https://medlineplus.gov/ency/patientinstructions/000586.htm

2. Postpartum Weight Loss: When Can You Start Dieting After Pregnancy?; Houston Methodist Leading Hospital; https://www.houstonmethodist.org/blog/articles/2022/aug/postpartum-weight-loss-when-can-you-to-start-dieting-after-pregnancy/

3. The Post-Partum Weight Loss Journey; Health Hub; https://www.healthhub.sg/live-healthy/the-postpartum-weight-loss-journey

4. Pregnant or Breastfeeding? Nutrients You Need; Nemours Kid’s Health; https://kidshealth.org/en/parents/moms-nutrients.html

Also Read:

Postpartum Vitamins for Breastfeeding Mom
Post-pregnancy Weight Loss Diet Plan That Works
Postpartum Diet – What foods to eat & avoid after delivery?

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