Pregnancy + Breastfeeding - Week 1 WINTER 20Fish, Chicken, Meat
Give your baby the best start in life by optimising your health during your pregnancy and breastfeeding! This plan has been created with the special nutritional needs of pregnancy and breastfeeding in mind. It’s a 5 day plan offering healthy wholefood meals made from scratch in our kitchen, with no additives or preservatives. We have 4 menus on rotation so you’ll get plenty of variety too.
To suit all stages of pregnancy and breastfeeding, the meals and snacks provided on this plan are your base. You'll receive breakfast, two lunches, dinner + two snacks each day and you can eat them in any order. If you’re beyond the first trimester, you’ll need to add a little extra food to meet the required calorie and nutrient levels for you and your baby. We provide a range of suggested foods to help you. The recommended calorie levels provided are in line with Australian recommendations.
First trimester (1-12 weeks) – no extra food needed, just follow the plan.
Second trimester (13-27 weeks) – add around 300 calories per day.
Third trimester (28+ weeks) – add around 450 calories each day. Breastfeeding – add around 700 calories per day. Less if you’re also feeding some formula or beginning to wean.
Pregnancy and breastfeeding is not a time to lose weight, however, if your BMI is above the recommended level, it may be possible to gain less weight during your pregnancy and moderately lose weight during breastfeeding. Please see your doctor and ensure you get medical supervision at this time. For more information read Zoe Bingley-Pullin’s post, Pregnancy & Breastfeeding Nutrition.
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.
* excluding delivery