Breastfeeding meal plan

This 7-day meal plan is designed for WeightWatchers members who are breastfeeding.
Published 5 November 2020 | Updated 1 August 2022

Breastfeeding women are often time-poor and may feel uncertain about whether they are getting the right type and amounts of food across the day. Therefore our WW dietitians have created our breastfeeding guide to weight loss with a 7 day meal plan designed for the specific energy requirements of breastfeeding mothers at each stage of their breastfeeding journey. Our plan is quick and easy, including a variety of throw-together options and snacks you can make once and enjoy throughout the week. We love a time-save!


How many Points do I have as a breastfeeding mum WeightWatchers?

If you’re in weight loss mode while breastfeeding, the recommended rate of weight loss is no more than 2kg per month. To accommodate this healthy rate of weight loss, if you tell us that you’re breastfeeding at sign up or update your Food Settings (Profile > Settings > Food Settings > Are you nursing?), we will automatically adjust your Budget to take into account the additional calories (kilojoules) you require when you’re breastfeeding.

If you’re breastfeeding multiple babies, you’ll need to add additional PersonalPoints to your daily Budget manually. Here’s how:

  • If breast milk is the sole source of nutrition for your babies, add 16 Points for each baby.
  • If breast milk is a partial source of nutrition for your babies, add 6 Points for each baby.

Chocolate pumpkin brownies, Beetroot and salmon salad, Mexican chicken salad, Chicken and capsicum sandwich

For all recipes see below.


Day 1

Breakfast
½ cup natural muesli with 1 apple and 200g low-fat natural yoghurt (9 - 12 Points)

Snack 1
2 boiled eggs (0 - 3 Points)

Lunch
Chicken and capsicum sandwich with basil aioli (6 - 7 Points)

Snack 2
1 banana with 10 almonds (2 - 5 Points)

Dinner
Beef mince chow mein (10 Points)

Snack 3*
3 tbs basil pesto with 10 plain rice crackers (12 Points)


Day 2

Breakfast
2 poached eggs with2 pieces wholemeal toast and ½ medium avocado (4 - 9 Points)

Snack 1
1 apple with 200g low-fat natural yoghurt (4 - 7 Points)

Lunch
Spinach and tuna rice salad (2 - 10 Points)

Snack 2
Chocolate pumpkin brownies (6 Points)

Dinner
Mexican turkey meatballs with 1 medium wholemeal pita bread (6 - 10 Points)

Snack 3*
4 wholemeal crackers with 1 tbs reduced fat cream cheese and ½ sliced tomato (10 Points)


Day 3

Breakfast
½ cup natural muesli with apple and 100g low-fat natural yoghurt (7 - 10 Points)

Snack 1
Carrot sticks with 2 tbs hummus (2 Points)

Lunch
Egg and salad wrap (3 - 6 Points)

Snack 2
Strawberry smoothie (7 Points)

Dinner
Thai chicken fried rice (8 - 10 Points)

Snack 3*
4 tbs raw cashew nuts (7 Points)


Day 4

Breakfast
Breakfast slice with ½ cup baked beans (1 - 4 Points)

Snack 1
1 banana with 200g low-fat natural yoghurt and 10 almonds (6 - 9 Points)

Lunch
Beetroot and salmon salad (5 - 6 Points)

Snack 2
Leftover Chocolate pumpkin brownies (6 Points)

Dinner
Beef and veggie lasagne (8 Points)

Snack 3*
4 wholemeal crackers with 30g cheddar cheese and ½ sliced tomato (12 Points)


Day 5

Breakfast
2 pieces wholemeal toast with 1 tbs reduced fat cream cheese and ½ sliced tomato (7 Points)

Snack 1
1 sliced apple with 1 tbs natural peanut butter (100% nuts) (4 - 7 Points)

Lunch
Leftover Beef and veggie lasagne (8 Points)

Snack 2
Ricotta and peach toast topper (3 - 4 Points)

Dinner
Easy fish stew with 1 wholegrain bread roll (3 - 5 Points)

Snack 3*
3 tbs basil pesto with 10 plain rice crackers (12 Points)


Day 6

Breakfast
Banana oat pancakes (4 - 8 Points)

Snack 1
Carrot sticks with 2 tbs hummus (2 Points)

Lunch
Mexican chicken salad (2 - 7 Points)

Snack 2
Strawberry smoothie (7 Points)

Dinner
Zucchini and goat's cheese pizza (9 Points)

Snack 3*
2 wholemeal crackers with 30g cheddar cheese and ½ sliced tomato (9 Points)


Day 7

Breakfast
Leftover Breakfast slice with ½ cup baked beans (1 - 4 Points)

Snack 1
1 banana with 200g low-fat natural yoghurt (4 - 7 Points)

Lunch
Falafel and hummus pita wrap (12 Points)

Snack 2
Leftover Chocolate pumpkin brownies (6 Points)

Dinner
Chicken and mushroom stroganoff (5 - 7 Points)

Snack 3*
4 tbs raw cashew nuts (7 Points)


*Exclusively breastfeeding mothers only.