WEIGHT LOSS RECIPES FOR BREASTFEEDING MOM’S

Being a mom is one of the best feelings in the world, no matter how hard the pregnancy or how painful the delivery process might be.

PREGNANCY WEIGHT

Your body piles on around 12 kilos of muscle, fat, bone bass and water as part of the pregnancy process; out of which around 5 kilos is lost post delivery as baby weight and loss of placental fluid. The other weight is meant as body store that aids in lactation. A healthy mother should lose out 80% of her pregnancy weight in the first 6 months of delivery, if lactation is normal.

During breast-feeding, focus on making healthy choices. Opt for a variety of whole grains as well as fruits and vegetables and stay hydrated. Avoid calories from added sugars and saturated fats such as soft drinks, desserts, fried foods, cheese, and fatty meats . Moderate physical activity can help, too.

LEFT: Before Pregnancy RIGHT : After pregnancy weight loss

Here are some recipes that will help you lose weight with wholesome nutrition.

• Broken wheat  & cottage cheese salad
• Granola yogurt parfait
• Egg broccoli bhurji
• Chicken & quinoa one pot meal

BROKEN WHEAT  & COTTAGE CHEESE SALAD

Serves 1

Protein from cottage cheese, fiber from the vegetables, complex carbohydrates, iron & magnesium from broken wheat this salad is packed with nutrients. It not only aids in weight loss but also help in improve milk production in lactating mothers.

 

INGREDIENTS

½ cup broken wheat  (daliya)

50gms cottage cheese (paneer), cubed

1 tomato, finely chopped

½ capsicum, finely chopped

1 cucumber, cut into wedges

½ cup fresh mint Leaves, chopped  

½  tbsp black olives, finely chopped

½  tbsp onion greens, finely chopped

1 tsp extra virgin olive oil

½ tbsp lemon juice

Salt to taste

Black pepper powder to taste

 

METHOD

1. In a bowl and broken wheat, cover with warm water and allow it to soak for 20 minutes. 
2. Heat a medium saucepan, add broken wheat, salt and cover with water and add about 1-1.5 cups of water & boil until broken wheat is cooked
3. Heat a tsp of olive oil in a pan; add onions , paneer and bell peppers and stir-fry for a couple of minutes until lightly tender.
4. In a large mixing bowl, toss the broken wheat, tomatoes, roasted pepper and onions, cucumbers, mint, and olives. 
5. In a small bowl whisk together the oil, red wine vinaigrette, lemon juice, salt and peppe
6. Pour over the salad and toss to coat. Check the salt and adjust to suit your taste and serve chilled.

GRANOLA YOGURT PARFAIT

Serves 1

High in protein & fiber this power pack smoothie is also enriched with bioavailable calcium, B  vitamins, magnesium making it perfect breakfast option for weight loss.

 

INGREDIENTS

3 tbsp almonds, sliced

2 tbsp walnuts, chopped

2 tbsp white sesame seeds    

1 tbsp flax seeds

1 tbsp watermelon seeds

¼ cup dates OR figs, deseeded and chopped

1 tbsp raisins, pitted & chopped

1 ½ cup rolled oats

2 tbsp honey

¼  tsp vanilla extract

 

Other ingredients

¾ cup thick curd

1 tsp honey or maple syrup

1 cup fruit of your chocice, chopped

3 tbsp granola mix

 

METHOD

FOR GRANOLA

1. In a large pan, combine the seeds and the almonds and toast over medium flame, until the flax seeds stop popping. Remove and set aside to cool.
2. Pour the oats into the pan and toast them over medium heat until light brown
3. Add the nuts, seeds, dates, raisins, to the oats. Mix to combine thoroughly and evenly.
4. Drizzle honey and add the vanilla. Mix until all the dry ingredients incorporate the honey evenly.
5. Allow to cool and store in airtight containers.

 

HOW TO PROCEED

1. Layer a broad glass with granola mix followed by yogurt.
2. Top with fruit. Drizzle honey or maple syrup
3. Serve

 

EGG BROCCOLI BHURJI

Serves 2

Loaded with nutrients, this recipe is enriched with vitamin A, selenium, absorbable high quality protein. High in fiber & protein this recipe not also helps lose weight but also provides right nutrients needed during breastfeeding

 

INGREDIENTS

3 Whole Egg

1 cup broccoli, florets, chopped into small pieces

1 onion , finely chopped

2 small tomatoes , finely chopped

3-4 cloves garlic, finely chopped

1 tsp haldi

2 tsp red chilli powder

2 tbsp Coriander (Dhania) Leaves , finely chopped

Salt to taste

2 tbsp Cooking oil

 

METHOD

1. Heat oil in a pan add onions.
2. When onion turns pinkish, add chopped garlic and sauté till the raw smell of garlic goes away.
3. Once it is done, add the chopped tomatoes and sauté till it turns mushy.
4. Add broccoli florets and cook them for 10 minutes. After 10 minutes, add turmeric powder, red chilli powder, salt and mix everything well.
5. One by one break the eggs directly into the skillet. Mix well and wait for the eggs to cook.
6. Once you see the eggs getting cooked, take a spatula and scramble it in the skillet.
7. Scramble continuously till the eggs are finely minced and mixed well with the onion-tomato-broccoli mixture.
8. Adjust salt according to your taste and garnish with chopped coriander leaves and again mix well.
9. Serve with plain paratha or roti

 

CHICKEN & QUINOA ONE POT MEAL

Serves 2

Enriched with complete protein, magnesium, zinc, fiber and many more nutrients this is an excellent option for a gluten free meal. The recipe makes feel satiated & also aids in weight loss.

INGREDIENTS

2 tbsp olive oil

1 cup  chicken breasts, diced

2 cloves garlic, crushed

1 jalapeño, diced

1 cup quinoa, rinsed

1 ½  cup vegetable broth

½ cup black beans

1 cup tomato, diced

2 tbsp corn

1 tsp chili powder

½ tsp cumin

Salt & pepper, to taste

1 lime, juiced

2 tbsp fresh cilantro, chopped

 

METHOD

1. Heat olive oil in a large skillet over medium high heat. Add chicken breasts and cook thoroughly. Add salt and pepper to taste.
2. Add crushed garlic and a diced jalapeño pepper. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper to taste.
3. Cover and simmer until quinoa is cooked through, roughly 30 minutes.
4. Stir cilantro, and lime juice. Mix well & serve