Pregnancy + Breastfeeding
Please read the instructions on this plan carefully before you begin and seek your own medical or nutrition advice to see if this is right for you. Your own health and your baby’s health is the number one priority.
This pregnancy and breastfeeding plan offers 4 weeks of 100% healthy meals and snacks on a rotating menu. The food provided will be your base. Depending on what stage you’re at, you will likely need to eat a little more to reach the right amount of calories and nutrients for you and your baby.
The recommended calorie levels are below. Sticking to these amounts will help you to maintain your weight. If you’re wanting to lose weight, please make sure you have the supervision of a doctor. It may be possible to gain less weight during pregnancy and moderately lose weight during breastfeeding, if your BMI is above the recommended level.
First trimester (1-12 weeks) – no extra food needed, just follow the plan.
Second trimester (13-27 weeks) – your baby is growing so you’ll need a bit more energy during this time. You should add around 300 calories per day (over and above the 1800 calories we provide) consisting of mainly good quality protein and carbs.
Third trimester (28+ weeks) – your baby is getting more active with kicks and is preparing for life on the outside. You’ll need to add around 450 calories each day (on top of the 1800 calories provided in the plan). Stick to mainly protein and healthy carbs.
Breastfeeding – your body is working extra hard to produce milk for your baby and this means you’ll need a significant amount of extra energy. Add around 700 calories per day to the food provided. If you’re also feeding your baby some formula or you’re beginning to wean, you may not need quite so many extra calories.
Suggested foods to add to this plan – 1 apple (50 calories), a handful of nuts (100 calories), 1 banana (100 calories), 6 dark chocolate covered almonds (100 calories), ½ cup frozen yoghurt (100 calories), 1 hard boiled egg (150 calories), a tub of full fat yoghurt topped with berries (200 calories), 2 cruskits topped with a tin of tuna & slices of tomato (200 calories), a ham and salad sandwich (220 calories), a handful of carrot sticks with hummus (250 calories), 2 slices of wholegrain toast topped with avocado (400 calories).
For more information - read Zoe Bingley-Pullin’s blog post 7 Top Tips for Healthy Nutrition during Pregnancy & Breastfeeding.
Don’t like some of the meals in the set plan? We allow you to swap up to 3 meals in the plan. Just name the meal and advise its replacement in the Meal Swaps box on the order page. To swap more than 3 meals, we suggest Build Your Own Plan which allows you to customise and create your own plan from scratch.
Meals can be eaten in any order & won’t affect results. Please check with your medical professional before undertaking any weight loss plan. This menu is a guide only and meals are subject to change without notice due to seasonality and availability this means macros could change. Each plan will be delivered all at once.
Click below to download the complete 4-week menu.