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Within the past 5 weeks, 3 of my clients gave birth for their first times. It was so exciting for me to watch these ladies throughout their different stages of pregnancy, to be reminded of how different every woman’s experience is from the next, and to help these mommies stay strong and healthy for 10 full months.

You thought pregnancy was difficult! Now comes even more work…..it’s time to burn off the baby fat! You don’t have the time or energy to exercise quite yet and most doctors recommend not exercising for 4-8 weeks post-pregnancy. The good news is that you don’t need to exercise to lose the baby weight! Learn how can you shed the pounds and keep your baby healthy and well-fed.  All you have to do is watch what you eat…

This is my baseline post-natal nutrition guide that has worked flawlessly for my female clients who have stuck with it. It is adjustable for a vegetarian diet too.

Primary Nutrition Goals:

• Eat 5 times every day (3 meals and 2 snacks)
• Include 1 serving of protein in at least 3 meals per day (and up to 5). 1 serving of protein is 20-30g
• Avoid gluten and wheat-containing products
• Limit starches to breakfast and lunch-time only:
•             Starch options include oatmeal, brown rice, sweet potato, quinoa, gluten-free bread/tortillas, corn and corn products, potato and potato products
• Include healthy fats in 2-3 meals/day
•             Such fats include salmon, nuts, seeds, oils, and avocado
•             Walnuts are preferred over other nuts because of their higher levels of Omega 3 Fatty Acids. Such acids are very important during breast-feeding.
• Limit fruit to 2 servings/day
•             1 serving of fruit=1 banana/1 orange, 1 apple, 1 cup berries or melon
• Limit dairy (excluding egg whites and Organic whey protein) to 2 servings/day
• Drink 100 oz of water per day
• Exercise a minimum of 5 hours per week

Tools Needed:

• food scale
• available at Target, Best-Buy, Bed Bath and Beyond, and my online store at www.laurenkern.com

MEAL 1:

Choose 1 carb and 1 protein source from the following list:

Carbs:

• 1 serving plain oatmeal (add cinnamon for flavor)
• 1 slice gluten-free bread or 1 gluten-free tortilla (typically made from brown rice & available at Whole Foods)
• 1 serving brown rice (1/4 cup when dry or 1 cup once cooked)
• 1 serving fruit (1 banana/apple, orange, or 1 cup berries or melon)
• 6-9 oz/1-3 cups coniferous veggies (broccoli, Brussels, green beans, zucchini, asparagus) OR 3-6 oz (2-6 cups) leafy greens (kale, spinach, arugula)

Protein:

• 4-6 egg whites (freshly cracked or hard-boiled)
• 1 serving of Organic protein powder (mix with 1 cup water)
• 2 slices turkey bacon
• 1 cup fat-free or low-fat cottage cheese
• 1 cup fat-free or low-fat plain yogurt or Greek-style yogurt
• 1 serving lox
• 4 oz lean chicken or turkey meat (size of the palm of your hand minus fingers)

Meal 1 examples:

• 1 slice gluten-free bread covered with 4-6 egg whites (freshly cracked or hard-boiled)
• 1 serving plain oatmeal (add cinnamon for flavor) mixed with 1 serving protein powder-buy organic (mix after oats have cooked)
• 1 serving brown rice (1/4 cup when dry or 1 cup once cooked) combined with 4-6 egg whites (freshly cracked or hard-boiled)
• 1 serving brown rice (1/4 cup when dry or 1 cup once cooked) combined with 4 oz lean chicken or turkey meat (size of the palm of your hand minus fingers)
• 1 cup fat-free or low-fat cottage cheese combined with 1 serving of fruit OR raw oats
• 1 cup fat-free or low-fat plain yogurt or Greek-style yogurt combined with 1 serving of fruit OR raw oats
• 4 egg whites (freshly cracked or hard-boiled) combined with 3-6 oz coniferous veggies (broccoli, Brussels, green beans, zucchini).

SNACK 1 (3 hours after Meal 1-set an alarm)

Choose 1-2 items, depending upon hunger. These items must come from separate categories.

Carbs

• 1 serving fruit (1 banana/apple, orange, or 1 cup berries or melon)
• 6-9 oz/1-3 cups coniferous veggies (broccoli, Brussels, green beans, zucchini, asparagus) OR 3-6 oz (2-6 cups) leafy greens (kale, spinach, arugula)

Protein

• 4 egg whites (freshly cracked or hard-boiled)
• 1 serving Organic protein powder-buy organic (mix with 1 cup water)
• 2 slices turkey bacon
• 1 cup fat-free or low-fat cottage cheese
• 1 cup fat-free or low-fat plain yogurt or Greek-style yogurt
• 4 oz lean chicken or turkey meat (size of the palm of your hand minus fingers) OR 1 serving Lox

Fat

• 1 oz (1/4 cup) unsalted nuts or seeds (raw or roasted). Walnuts are best.
• 4-6 oz fatty fish. Wild Salmon is best.

Snack 1 examples:

• 1 cup fat-free or low-fat cottage cheese combined with 1 serving of fruit OR 1 oz nuts (Walnuts are best)
• 1 cup fat-free or low-fat plain yogurt or Greek-style yogurt combined with 1 serving of fruit OR 1 oz nuts (Walnuts are best)
• 4-6 egg whites (freshly cracked or hard-boiled) combined with 6-9 oz/1-3 cups coniferous veggies (broccoli, Brussels, green beans, zucchini, asparagus) OR 3-6 oz (2-6 cups) leafy greens (kale, spinach, arugula)

MEAL 2: (3 hours after Snack 1-set an alarm)

Choose 1 carb and 1 protein source from the following list (add 1 fat, if necessary, but limit fats to 3 servings/day at most):

Carbs:

• 6-9 oz/2-3 cups coniferous veggies (broccoli, Brussels, green beans, zucchini) OR 3-6 oz/2-6 cups leafy greens (kale, spinach, arugula)

Protein:

• 4-6 egg whites (freshly cracked or hard-boiled)
• 4 oz seafood (salmon is best)
• 4 oz lean chicken or turkey meat (size of the palm of your hand minus fingers)
• 4 oz lean red meat (lean ground beef, fillet, flank steak)

SNACK 2 (3 hours after Meal 2-set an alarm)

Use same options from Snack 1 list

MEAL 3 (3 hours after Snack 2-set an alarm)

Use same options from Meal 2 list