We know how hard it can be to focus on eating well and exercising when you've got your hands full at home -- and how tempting that pint of ice cream is at 10 p.m. Being disciplined seems so daunting as you're adjusting to the demands of motherhood (or juggling two mac 'n' cheese-loving little kids). With our healthy meal plan, specially designed for moms six weeks postpartum and beyond by Elisa Zied, R.D., a spokesperson for the American Dietetic Association and author of Nutrition at Your Fingertips, you can lose up to one to two pounds per week without feeling deprived or counting calories. (We've included foods with plenty of iron, calcium, zinc, and vitamin D, which are essential for new moms.) You deserve to look and feel better -- so get ready to become a slimmer, stronger, sexier mom!
How the Plan Works: Choose one breakfast, lunch, dinner, snack (three snacks if you're breastfeeding), and treat per day, varying your picks. Unless a meal specifies a drink, choose water or other noncaloric beverage.Breakfasts
Toast and Yogurt
1 slice whole-wheat toast with 1 Tbs. sugar-free jam; 1 cup nonfat vanilla yogurt mixed with 1/2 cup blueberries (fresh or frozen) and 2 Tbs. slivered almonds
1 small toasted pita filled with 1 scrambled egg and 3/4 ounce Swiss cheese (size of 3 dice) cooked in 1 tsp. trans-fat-free soft margarine; 1 cup calcium-fortified orange juice
1/2 cup dry oatmeal (or 1 packet instant), topped with 7 walnut halves and a sprinkle of cinnamon; 1 small orange (or 2 clementines); 1 cup nonfat milk
1 slice whole-wheat toast with 1 Tbs. peanut butter or other nut butter; 1 cup pineapple chunks (fresh or canned in juice and drained); 1 cup nonfat milk
1 cup whole-grain cold cereal (with at least 5 grams fiber and no more than 140 calories) with a small sliced banana, 7 walnut halves, and 1 cup nonfat milk