A well-balanced diet during breastfeeding supports the production of high-quality breast milk and helps mothers stay healthy and promote faster recovery from childbirth as they care for their little one.

This article will provide a helpful diet chart to guide you through making healthier food choices for both you and your baby.

Choose any one of the options as per your liking and customize it by better understanding your body and nutrition needs.

Early Morning (6:00 AM - 7:00 AM)

1. Warm lemon water + 4 soaked almonds

2. Jeera water + 5 raisins

3. Methi water + 1 fig

Nutritional Benefits: Boosts metabolism, vitamin C, antioxidants

Calories: 80–100 kcal

Breakfast (8:00 AM - 9:00 AM)

1. Vegetable dalia + flaxseeds/Pumpkin seeds

2. Vegetable poha + 1 cup buttermilk

3. Millet chilla + tomato chutney

Nutritional Benefits:High fiber, protein, supports fullness and weight management

Calories:~300–350 kcal

After Breakfast

2 scoops Lactomama Granules + Water/Milk

Nutritional Benefits:Boosts natural milk flow, rich in iron and calcium; balance hormone levels

Calories:~ 100 kcal

Mid-Morning Snack (11:00 AM)

1. 1 orange or guava

2. 1 bowl mixed fruit salad with seeds (papaya, kiwi, apple)

3. Coconut water + 1 handful roasted chana

Nutritional Benefits: Healthy fats, proteins, Vitamin C, hydration, antioxidants

Calories: ~100–150 kcal

Lunch (1:00 PM - 2:00 PM)

1. Bajra or jowar roti + mixed veg curry + salad + curd

2. Palak tofu + rice + cucumber salad

3. Rajma + brown rice + carrot-beet salad

Nutritional Benefits: Rich in iron, calcium, fiber; immunity boosting

Calories: ~500 kcal

Evening Snack (4:00 PM-5:00 PM)

1. Roasted chana + tulsi tea

2. Moong sprouts chaat with lemon

3. Makhana roasted with herbs + green tea

Nutritional Benefits: Protein and fiber-rich, supports weight control

Calories:~150 kcal

Dinner (6:30 PM - 7:30 PM)

1. Vegetable soup + 1 multigrain chapati + sabzi

2. Khichdi with moong dal + sautéed veggies

3. Ragi roti + bottle gourd curry + curd

Nutritional Benefits: Low-fat, high fiber, rich in iron and calcium

Calories: ~400 kcal

After Dinner

2 scoops Lactomama Granules + Water/Milk

Before Bed (9:00 PM-10:00 PM)

1.Warm milk with a pinch of turmeric or cardamom

2.Herbal tea (like chamomile or ginger tea) or warm milk

Nutritional Benefits: Aids relaxation, boosts milk production, better sleep

Total Calories: 1600–1800 kcal