Our 2,000-calorie diet -- full of nutrient-packed foods that require little or no preparation -- is perfect for breastfeeding moms who want to lose weight. (Dipping any lower than 1,800 calories a day won't give your body the energy and nutrients it needs.)
7 a.m. Breakfast ? Whole-wheat English muffin spread with 1/2 tbs. peanut butter ? 1 Breakstone's Cottage Doubles (low-fat cottage cheese with fruit spread) ? 1 cup (8 fl. oz.) calcium- and vitamin D- fortified orange juice
10 a.m. Mid-morning snack ? 6-oz. Stonyfield Farm fat-free yogurt ? 14 baby carrots
1 p.m. Lunch ? Amy's Light in Sodium vegetable lasagna ? Large apple
4 p.m. Afternoon snack ? 22 almonds (1 oz.) ? Small box (1.5 oz.) of raisins
7 p.m. Dinner ? 6-oz. grilled chicken breast * 1/2 cup sautèed spinach ? Small baked sweet potato with 2 tsps. Spectrum Spread Naturals (canola-oil-based spread)
9 p.m. After-dinner treat ? Skinny Cow ice cream sandwich, or any 100-150-calorie portion-controlled dessert
Our 1,500-calorie diet -- a modified version of the 2,000-calorie plan -- is great for moms who aren't breastfeeding and want to slim down.
7 a.m. Breakfast ? Use 1 tbs. peanut butter instead of 1/2 tbs. ? Skip the OJ
10 a.m. Mid-morning snack ? Cut the carrots
1 p.m. Lunch No change
4 p.m. Afternoon snack ? Eat 10 almonds instead of 22 ? Swap the raisins for a medium orange
7 p.m. Dinner ? Cut your portion of chicken from 6 to 4 oz.
9 p.m. After-dinner treat No change
Breastfeeding -- and STILL hungry on the 2,000 plan? Your body may need more energy. If you're honoring your hunger cues (and not just eating to pass the time), add calories gradually -- in 100-calorie increments, choosing healthy foods that will boost your overall nutrient intake and still help you lose weight.
Try these healthy 100-calorie snacks:
- 1 large apple, pear, orange, banana
- 12 baby carrots with 2 tbs. hummus
- 30 grapes
- 1 bag Orville Redenbacher's Mini Bags Smart Pop popcorn
- 1 piece of string cheese