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.

Mothers having a baby (0-6 months) need more calories when exclusively breastfeeding as breastfeeding requires extra energy to produce milk, support the baby's growth, and maintain the mother's own energy levels.

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

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

1. Warm ajwain water + 4 soaked almonds

2. Methi water + 2 soaked dates

Nutritional Benefits: Aids milk flow, improves digestion, rich in iron and healthy fats

Calories: 100 kcal

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

1. Ragi dosa + garlic chutney + milk

2. Oats upma with vegetables + 1 tsp ghee

3. 2 boiled eggs + Plain Dosa + Herbal tea

Nutritional Benefits: Rich in calcium, fiber, iron, protein, galactagogues

Calories: ~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. Saunf water + 1 boiled egg

2. 1 paneer toast + tulsi tea

3. 1 bowl fruit salad (apple, pomegranate, banana)

Nutritional Benefits: Boosts energy, provides protein and iron

Calories:~150–200 kcal

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

1. Rice + methi sambar + keerai (greens) poriyal + 1 tsp ghee

2. Chicken curry + rice + beans stir-fry

3. Moong dal + chapati + beetroot curry

Nutritional Benefits: Balanced protein, iron, calcium, good fats; helps tissue repair

Calories: ~500 kcal

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

1. Roasted makhana or chana + haldi milk

2. Ragi malt with milk + dry fruits

3. Boiled sweet corn + lemon juice

Nutritional Benefits: High in calcium, fiber, milk-promoting herbs

Calories: ~200 kcal

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

1. Vegetable pongal + curd

2. Fish curry + chapati + sautéed cabbage

3. Paneer curry + brown rice + cucumber raita

Nutritional Benefits: Easy to digest, protein-rich, calcium and iron-rich

Calories: ~450 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 productio, better sleep

Calories: ~50–80 kcal

Total Calories : ~1900-2000 kcal