Just Gave Birth? This 1-Week Meal Plan is What You Need

Photo from homefoodsafety.org

If you're a woman who has just given birth, or are about to give birth, a meal plan comprised of healthy and nutritious meals is probably not what you’re looking for at the moment, especially if you tried to eat healthy during your 9-month gestation – as you should! Instead, you probably couldn’t wait to taste your favorite food once again.

Ms. Fia Batua, a medical nutritionist from The GoodBox PH, a service that offers customized diet plans for weight management and medical-related diet programs, says, "The best meal plan for women who have just given birth and hope to recover quickly—plus breastfeed—should be balanced, energy-loaded and nutritionally healthy," Batua explains. "Diet plans for new moms are crucial, especially when they need to maintain their own well-being, as well as that of their newborn babies."

Batua emphasizes, though, that moms who wish to lose their pregnancy weight must not restrict their diet "because over-restriction may lead to lack of calories consumed, poor breastfeeding milk and total nutrition deficiency for the mother and the baby."

"If you are nursing, the breastmilk you will provide your baby will have the same quality as the type of food you choose," she expounds, “so make sure your diet can provide enough energy and nutrients for you and your baby."

To help moms get started, Batua prepared a sample 7-day meal plan, with the reminder that all diet plans should be well-customized and designed, as each person is different based on their sizes and needs. "Always consult a licensed nutritionist dietitian, especially if you have a medical condition" she cautions.


Day 1
Breakfast: 1 cup whole grain cereals with skimmed milk
Lunch: 1 cup brown rice, 1 piece chicken breast, vegetables on the side, 1 banana (like Tinolang Manok; see recipe below)
Dinner: 1 piece grilled tuna/chicken sandwich with vegetables (like Grilled Chicken Club Sandwich; see recipe below)

Why they’re good for you:
Whole grain cereals are a good source of fiber, and are enriched with essential nutrients. Brown rice served with lean meat like chicken breast, plus vegetables and fruit comprise a balanced meal, which helps provide maximum energy throughout the day. In the evening, when you are probably already tired from a full day of caring for your baby, sandwiches are an easy way of providing a balanced meal.


Day 2
Breakfast: 2 pieces of whole wheat bread,1 boiled egg and 1 piece of fruit
Lunch: 1 cup brown rice, 1 piece grilled salmon and vegetables (like Grilled Salmon with Pepper and Onion Salsa; see recipe below)
Dinner: 1 cup brown rice, 1 piece steamed fish and vegetables (like Steamed Fish with Green Onions and Cilantro; see recipe below)

Why they’re good for you:
Eggs—especially the DHA-fortified ones—can help boost the essential fatty acids in the mother’s milk. On the other hand, salmon is rich in DHA, which is important for your breastfeeding baby's development. Salmon is also low in mercury content compared to other types of fish. Brown rice is low in energy density, so it helps fill you up with fewer calories, compared to white rice.


Day 3
Breakfast: 1 cup oatmeal with low fat milk and fruit
Lunch: 1 cup brown rice, 2 pieces roasted chicken breast, served with vegetables (like Roast Chicken; see recipe below)
Dinner: 1 cup brown rice, 1 piece fish fillet, plus green leafy vegetables (like the 15-minute Fish Fillet; see recipe below)

Why they’re good for you:
Oatmeal is heart-friendly and can help lower cholesterol and fat deposits, and is a good source of energy and fiber. It's also known to be a galactagogue. Chicken breast meat is low in saturated fat, and is a good source of protein. Green leafy vegetables are full of vitamins A and C, iron and antioxidants, and are a good source of non-dairy calcium.


Day 4
Breakfast: 3 pieces whole wheat pandesal, 1 egg and tomato omelette, plus fruit
Lunch: 1 cup brown rice, 2 pieces fish (Avoid those that are high in mercury content), vegetables and fruit (like Mustasa-wrapped Tilapia in Gata; see recipe below)
Dinner: 1 cup brown rice, 1 piece chicken breast served with green leafy vegetables (like the One-pan Roast Chicken with Vegetables; see recipe below)

Why they’re good for you:
Eggs are generally known to be high in nutritional value, and are an excellent source of protein, iron, vitamins, minerals and carotenoids. Fish that are low in mercury content—like anchovies, tilapia, catfish and salmon—are a good source of protein, healthy fats and omega-3 fatty acids.


Day 5
Breakfast: 1 cup whole grain cereals with low fat milk and berries
Lunch: 1 cup rice, 2 pieces chicken breast, served with vegetables and fruit (like Hainanese Chicken; see recipe below)
Dinner: 2 pieces whole grain bread, served with lettuce-orange salad (like Mandarin Chicken Salad; see recipe below)

Why they’re good for you:
Berries are a rich source of vitamins and antioxidants, while oranges and other citrus fruit provide a much-needed vitamin C boost.  


Day 6
Breakfast: 1 cup brown rice, 1 scrambled egg white, 2 slices papaya
Lunch: 1 cup tomato tuna whole wheat pasta, fruit, 1 glass fresh orange juice (like Tuna Pasta with Garlic and Tomatoes, see recipe below)
Dinner: 1 cup brown rice, 2 matchbox-sized pieces of lean beef, plus green vegetables (like Easy Nilagang Baka; see recipe below)

Why they’re good for you:
Egg whites are a good source of protein, while whole wheat pasta is great for moms because it's low in fat but high in fiber. Papayas, on the other hand, are an excellent source of vitamin C — according to Medical News Today, one single medium fruit provides 224% of your daily needs!
Lean beef is high in iron, though Batua advises that you make sure to consume only 1 to 2 matchbox-sized portions of it at one meal. “Red meat should only be eaten 2 to 3 times a week,” she adds.


Day 7
Breakfast: 1 cup whole grain cereal with low fat milk and fruit
Lunch: 1 cup brown rice, 2 pieces of fish, 1 cup of vegetables and fruit (like Baked Fish with Vegetables and Coconut Cream; see recipe below)
Dinner: 1 cup brown rice, 3 to 5 pieces boiled/steamed shrimps, and 1 cup green vegetables (like Steamed Shrimps in Young Coconut Milk, see recipe below)

Why they’re good for you:
Shrimps are a good source of protein, vitamin B3 and zinc. Zinc helps regulate your body's energy expenditure. “However, as with other kinds of food, don't overeat [them],” Batua cautions.  

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Batua also gives the following pointers for moms:

1. How you prepare your food is important. It’s best to cook your food in the following manner: steaming, boiling (like in tinola), grilling, or roasting. Avoid adding fats or oil during cooking. “Natural food has 6% fat content even if it’s lean,” Batua explains.

2. For breastfeeding moms, dark green leafy vegetables are best, though other types of vegetables are good too. “Half of the food on your plate should consist of vegetables, especially the [dark] green ones,” Batua adds. Dark green vegetables are a good source of calcium, fiber, vitamins and minerals.  

3. When it comes to meat, Batua strictly suggests that you use lean white meat like fish and chicken breast. “It’s up to the mother how she will cook it. Just avoid oily food recipes,” she cautions. “If you do need to use oil, use olive oil, but always in moderation.”

4. Avoid foods that are high in fat, like animal fat, dressings, excess cheese, fried foods, and cream sauce.

5. To keep your energy up, eat every 3 to 4 hours, inclusive of light snacking. “Whole grain products and fruits that are high in fiber are good snack choices,” Batua shares.

Besides making healthy food choices, Batua advises moms to stay active, especially if your doctor has already cleared you for exercise or more physically demanding activities. “Brisk walking for at least 30 minutes can help a lot,” she adds.

Let's get cooking!

Tinolang Manok

Ingredients:
5 teaspoons ginger, julienned                 
2 teaspoons garlic, minced
2 teaspoons, chopped finely                
1 cup green papaya or chayote (sayote), cut into wedges
2 tablespoons cooking oil                
2 tablespoons fish sauce (patis)            
1 1/2 kilos chicken breast, bone-in            
10 cups water or chicken broth
2 teaspoons salt                    
3 teaspoons malunggay leaves

This recipe takes 5 minutes to prepare, 30 minutes to cook, and serves 4 

Get the full recipe from Yummy.ph


Grilled Chicken Club Sandwich

Ingredients:
1 chicken breast, sliced into thin fillets
2 tablespoons olive oil
2 teaspoons dried rosemary
salt and pepper to taste
3 slices whole wheat bread, slightly toasted if desired
2 tablespoons butter
4 tablespoons low-fat mayonnaise
2 tablespoons mustard
3 lettuce leaves
alfalfa sprouts

1 slice mozzarella cheese
4 slices tomatoes

This dish takes 20 minutes to prepare, 10 minutes to cook, and serves 1 

Get the full recipe from Yummy.ph


Grilled Salmon with Pepper and Onion Salsa

For the salsa
1/2 cup red bell pepper, cubed
1/2 cup green bell pepper, cubed
1/4 cup onion chives,chopped
1/8 cup red onion, chopped
1 tablespoon lemon juice
2 tablespoons extra-virgin olive oil
salt and pepper to taste

For the fish
4 fillets of salmon, skin on
extra virgin olive oil
salt and freshly cracked black pepper

This dish takes 5 minutes to prepare, 8 minutes to cook, and serves 4  

Get the full recipe from Yummy.ph


Steamed Fish with Green Onions and Cilantro

Ingredients:
1 medium-size fresh grouper, king fish, or tilapia
1/8 cup shredded ginger
4 tablespoons soy sauce
2 tablespoons rice wine
1 tablespoon sesame oil
1 tablespoon peanut oil or canola oil
1/8 cup shredded green onions
1/8 cup cilantro leaves, picked and washed

This recipe takes 10 minutes to prepare, 15 minutes to cook, and serves 2

Get the full recipe from Yummy.ph


Roast Chicken

Ingredients:
1 whole chicken, rinsed and patted dry
4 cloves garlic, pounded
2 lemons, zested
1 tablespoon dried oregano
2 tablespoons dried rosemary
1 tablespoon dried thyme
2 teaspoons freshly cracked pepper
3 tablespoons olive oil
2 tablespoons salt

This dish serves 5 to 6

Get the full recipe from Yummy.ph


15-Minute Fish Fillet

Ingredients:
2 tablespoons calamansi juice (about 8 pieces medium-size calamansi)
1/2 tablespoons fish sauce (patis)
1/2 cup water
2 (about 200 grams each) pieces cream dory fillets
1 small onion, sliced thinly
2 tomatoes, sliced
1 finger chili (siling pansigang)
1 eggplant, quartered and cut into 1/4-inch slices

This recipe takes 5 minutes to prepare, 10 minutes to cook, and serves 2 to 3 

Get the full recipe from Yummy.ph


Mustasa-wrapped Tilapia in Gata

Ingredients:
3 pieces whole tilapia, scaled and gutted
sea salt and freshly cracked black pepper, to taste
8 cloves garlic, peeled and smashed
1 50-gram piece of ginger, peeled and sliced
1 bundle mustasa leaves or mustard greens
1 white onion, sliced
1 (400-ml) can coconut milk
1 1/2 to 2 tablespoons patis, plus more to taste (Healthy tip: You can substitute liquid aminos** for patis)
steamed rice, to serve
**Available at Healthy Options

This recipe takes 10 minutes to prepare, 25 minutes to cook, and serves 3 to 4  

Get the full recipe from Yummy.ph


One-pan Roast Chicken with Vegetables

Ingredients:
1 head garlic, cloves separated but left unpeeled
4 shallots, quartered
3 medium carrots, peeled and cut into 1/2-inch-thick rounds
6 medium potatoes, washed, left unpeeled,  and cut into 1 1/2-inch cubes or quarters
olive oil
salt and freshly ground black pepper
2 store-bought pre-marinated whole chickens, defrosted

This dish takes 20 minutes to prepare, 1 hour to cook, and serves 4 to 6  

Get the full recipe from Yummy.ph


Hainanese Chicken

Ingredients:
2 chicken leg quarters or 4 chicken thighs
2 tablespoons sesame oil
2 tablespoons soy sauce
2 tablespoons coconut oil, divided
3 cups uncooked rice
4 1/2 cups chicken stock
3 stalks cilantro (stems and leaves)
2 stalks green onion
1 pandan leaf  
1/2 tablespoon grated ginger
4 cloves garlic, minced
salt and pepper, to taste
2 tablespoons sesame oil
2 tablespoons soy sauce
cucumber slices, to serve
sweet soy sauce (kecap manis)  and chili sauce, to serve
chopped green onions and cilantro leaves,  for garnish
For the ginger sauce
2 tablespoons vegetable oil
1/2 cup grated ginger
salt and sugar, to taste
1/2 tablespoon sesame oil

This recipe takes 20 minutes to prepare, 20 minutes to cook, and serves 2

Get the full recipe from Yummy.ph


Mandarin Chicken Salad

Ingredients:
1/3 cup sotanghon, soaked in warm water until soft
oil for deep-frying
9 to 10 pieces store-bought breaded chicken strips (You can also use grilled shrimp or seared tuna slices)
180 grams lettuce leaves, washed and dried
9 to 10 pieces canned water chestnuts, halved
9 to 10 pieces canned Mandarin oranges
1/4 cup julienned carrots
1/4 cup julienned red bell pepper
For the orange-sesame dressing
3 tablespoons orange jam
3 tablespoons white wine vinegar or cider vinegar
1/2 tablespoon brown sugar
1 1/2 teaspoons soy sauce
1 teaspoon grated ginger
1 teaspoon sesame oil
1/4 cup vegetable or canola oil
salt and pepper to taste

This recipe takes 20 minutes to prepare, 10 minutes to cook, and serves 2 to 3  

Get the full recipe from Yummy.ph


Tuna Pasta with Garlic and Tomatoes

Ingredients:
400 grams spaghetti noodles (Healthy tip: Go for pasta that has a “healthy” version, e.g., contains malunggay and carrot bits.)
1/4 cup olive oil
4 to 6 garlic heads, chopped
3 to 4 big tomatoes, seeded cut into strips
2 cans tuna
salt and pepper to taste

This recipe serves 6.

Get the full recipe from Yummy.ph


Easy Nilagang Baka

Ingredients:
4 cups water
beef stock
1/2 kilo beef brisket, cut into 2-inch cubes
half a bundle of pechay

This recipe serves 3 to 4.

Get the full recipe from Yummy.ph


Baked Fish with Vegetables and Coconut Cream

Ingredients:
1/2 tablespoon minced garlic
1/2 cup sliced onions
1/2 tablespoon sliced ginger
2 tablespoons canola oil
1 eggplant, sliced
4 to 5 pieces okra, cut into 2 to 3 pieces
1/2 cup sliced squash
3 to 4 pieces string beans, cut into 4 to 5 pieces
salt and pepper to taste
1/3 cup coconut cream
2 pieces fresh fish (we used tilapia), clean and gutted

This recipe takes 30 minutes to prepare, bakes for 45 minutes, and serves 5 to 6  

Get the full recipe from Yummy.ph


Steamed Shrimps in Young Coconut Milk

Ingredients:
4 cups finely chopped or grated young coconut meat (buko)    
1 medium onion, chopped        
3 tablespoons chopped spring onions
1 cup shrimps, shelled and chopped
salt and pepper to taste
4 (6x6-inch) square banana leaves, wilted on low fire

This recipe takes 10 minutes to prepare, 25 minutes to cook, and serves 4

Get the full recipe from Yummy.ph