Postpartum/Breastfeeding Diet

For the first month after Miles was born, I let myself eat whatever I wanted. I started exercising regularly as soon as I felt like it, but I didn’t make any attempt to change my eating habits.

However, last week I decided to start eating healthier…I still have about 12 lbs. I’d like to lose (10 from before I got pregnant) and my eating choices were making me feel tired and stressed.

My number one priority is to keep it simple. For me, this means…

  • Eating 2,000+ calories a day
  • Eating the same breakfast, lunch, and snacks each day (changing weekly so I don’t get bored)
  • Cooking dinner at home

Basically, I eat a healthy 500 calorie breakfast and lunch and two 250 calorie snacks. I decided not to worry about the calories of my evening meals because I HATE counting calories when cooking (as opposed to when making a salad or breakfast…that’s doable). The dinners I cook are approximately 500 calories, and, if slightly higher, help me make sure I’m breaking 2,000 calories/day (which I feel I need to do in order to maintain breastfeeding and exercising). I’m planning on sticking with this calorie window for a month and then adjusting if necessary.

I also went through the calendar for the next month and chose 5 cheat days where I can eat whatever I want. This is the only way I figured I can survive the holidays – plus the occasional calorie surplus will help keep my metabolism guessing.

This is the food I’ve eaten this past week, the first of my program. I’ve included daily treats because otherwise I will binge on sugar. It makes the most sense to me to have a little something sweet everyday instead of depriving myself and being miserable.

I tried to think this through carefully and come up with something that is doable for me. I’ve tried and failed many more rigorous diets and I don’t have the energy or time to do that again!

Week of 12.11.14

Breakfast:

breakfast

  • 1 piece fruit
  • 1 tablespoon nut butter
  • 1 hardboiled egg
  • 1/4 cup steel-cut oats, cooked, with 2 teaspoons maple syrup and a splash of 2%
  • Coffee with 2 tablespoons half and half (if I feel like it)

Lunch:

lunch

  • Big veggie salad with 3 oz. pepper turkey, 1/4 cup shredded cheese, 2 tablespoons toasted pecans, and 1 tablespoon Caesar dressing
  • 1/2 cup Edy’s Slow-Churned Ice Cream

Two 250 Calorie Snacks:

snack

  • Peanut butter Ritz Bitz and an apple
  • Greek yogurt and 100-calorie popcorn bag
  • Larabar
  • 1/3 ChocoLove chocolate bar + 100-calorie popcorn bag
  • Protein shake
  • Starbucks Grande Peppermint Mocha with sugar-free syrup
  • A beer (this was at our pub trivia night 🙂 )

Dinners (all gluten-free):

dinner

  • Crockpot ribs, green beans, corn muffins
  • Corn chowder topped with cheddar, sautĂ©ed Brussels sprouts
  • Tomato soup with toast and sautĂ©ed zucchini
  • Crockpot curried chicken thighs, sautĂ©ed broccoli, quinoa
  • Venison broccoli stirfry, rice

A note about Zach:
Zach likes to sleep in until the last possible moment, so part of my meal plan is keeping a grab-and-go breakfast on hand for him. This week I made paleomg.com’s Easy Breakfast Casserole. Lunch is a free-for-all…I just try to have ingredients on hand for meals Zach makes for himself (omelettes, GF pizza, etc.). We obviously eat dinner together. I’ve found the only way to make a meal plan work for me is for it to work for both of us – otherwise it’s just too much effort.

More weeks to come!

Advertisements

Gluten-Free and Low(er) Carb Breakfast Ideas Part 3: Customizable Chocolate Protein Shakes

Parts 1 and 2 of this series:

Customizable Chocolate Protein Shakes 

protein shakes

I’m pretty picky about protein shakes but my riff on this recipe is delicious and relatively cheap too. Listed below the recipe are all the different versions I’ve made. 

Makes 2 shakes

  • 1 cup fat-free cottage cheese
  • 2 scoops chocolate Designer Whey (this is the cheapest decent-tasting whey I’ve found at Woodman’s, where I buy most of my groceries)
  • 4 teaspoons Pyure brand stevia (I buy this at Wal-Mart – it’s 2X sweeter than sugar)
  • 2 standard ice cube trays’ worth of ice (or about 20 large ice cubes)
  • 1 1/2 cups vanilla or chocolate unsweetened almond milk

Blend together all ingredients except ice. If you’re not going to drink the smoothie right away, you can throw this mixture in the fridge. Sometimes I do this the night before a busy day if I’m not sure that I’ll be able to find time for breakfast.

Just before drinking, add ice and blend on high until smooth.

Variations:

Add in ideas

  • Add 2 tablespoons of nut butter (almond is my favorite)
  • Top with sugar-free whipped cream
  • Add a few drops of mint or vanilla extract
  • Blend in two frozen bananas
  • Add 2 tablespoons of MCT oil (basically liquid-state coconut oil) for healthy fats
  • Use vanilla protein powder, chocolate almond milk, and a handful of fresh raspberries for a shake that tastes surprisingly like raspberry cake batter!