Last Updated on: October 27, 2025

Congratulations on your bundle of joy! Now that your baby is here, it’s time to get back to your prenatal weight.

During pregnancy, it’s natural to gain extra pounds. Your growing baby, placenta, amniotic fluid, and growing breasts are responsible for this weight. Your body stored more fat in your deposit areas of the body that are reserved for energy that you will need while giving birth and in the postpartum months.

Putting on more weight during pregnancy is obvious; getting this extra weight off is important to lower your risk of developing obesity, heart problems, and other serious health issues. Following a post pregnancy workout plan, eating a healthy diet and health supplements is a sensible approach to getting rid of those extra pounds you packed on during pregnancy.

Like every new mom, if you are also eager to get back to your size zero jeans, one of the most important things to keep in mind is to be patient. It took nine months to gain the extra weight, give yourself a few months to get back to your old weight. Rapid cut down of fat is not good for you and your baby’s health.

If you are struggling with losing pregnancy weight, here is an easy-to-follow post pregnancy diet plan and some important tips for losing weight after pregnancy that will help you fit back into your pre-pregnancy dress.

Why is the Post Pregnancy Diet so Important?

Postpartum nutrition is important to fuel your body, support breastfeeding and for your baby’s growth and development. A healthy post pregnancy diet can directly impact the health and well-being of a new mother as well as her baby, especially if she’s breastfeeding. Throughout the pregnancy, a woman’s body experiences significant changes, and after childbirth, it continues to recover, which makes good nutrition even more essential. 

Postpartum nutrition is vital not only for the new mother’s physical recovery but also for her emotional well-being, energy levels, and her ability to care for her baby. By focusing on a balanced post pregnancy diet with key nutrients, a new mother can support her recovery, maintain optimal milk production, and set the stage for long-term health and wellness.

Here are the key reasons why postpartum nutrition matters:

1. Recovery and Healing

After delivery, a woman’s body needs time, usually six to eight weeks to recover from physical and emotional changes.The postpartum period requires time, resources and rest to aid recovery, restore health and regain strength after delivery. The uterus shrinks back to its normal size, any tissue or muscle tears from delivery need to heal, and the body restores its energy reserves. Proper nutrition, particularly protein and vitamins, supports this recovery process.

Protein helps rebuild muscle tissue and promotes healing, while vitamin C and zinc are essential for tissue repair and immune function. Furthermore, iron is vital to restore blood levels, especially if there was excessive bleeding during delivery.

2. Boosting Energy Levels

New mothers experience fatigue, especially during the early days or weeks postpartum when sleep is disrupted. A nutritious diet helps replenish energy stores and ensures that a mother has the stamina to care for herself and her baby. Carbohydrates are important nutrients that provide energy and regulate blood sugar levels. B vitamins are essential for your body that play a main role in converting food into energy and for maintaining nerve function. Magnesium and omega-3 fatty acids can help manage stress and support overall energy levels.

3. Breastfeeding Support

For mothers who choose to breastfeed, their nutrition plays a crucial role in supporting milk production and the quality of the milk. Breastfeeding moms require a significant amount of energy and nutrients to produce breastmilk that provides optimal nutrition for babies. Breastfeeding mothers need extra calories (about 300-500 more per day) to maintain milk production. Adequate protein helps with both the quantity and quality of breast milk. Staying well-hydrated is essential for maintaining milk supply. Certain nutrients like calcium and vitamin D are vital for both the mother’s bone health and the development of the baby’s bones.

4. Supporting Mental Health

Postpartum mental health issues like the “baby blues,” anxiety, or postpartum depression can affect new mothers. Nutrition plays an essential role in regulating mood and preventing these issues from becoming more severe. Fill your diet with omega-3 fatty acids, an important postpartum nutrition that can improve mood and mental clarity. Fish, flaxseeds, and walnuts are the main dietary sources of omega-3 fatty acids. 

Folate and B vitamins are essential for brain function and emotional stability. Vitamin D and magnesium are associated with reducing symptoms of postpartum depression and maintaining overall mental well-being.

5. Weight Management and Hormonal Balance

After pregnancy, many women want to return to their pre-pregnancy weight. Nutrition can help achieve this in a healthy and sustainable way. While focusing on weight loss isn’t the primary concern, supporting the body’s natural ability to balance hormones and metabolism after childbirth is key.

A postpartum diet that includes healthy fats can help balance hormones and support metabolism. Avocados, olive oil, and nuts include healthy fats. Fiber-rich foods such as fruits, vegetables, and whole grains help with digestion and weight management. Avoiding highly processed or sugary foods is helpful for supporting long-term weight management.

6. Immune System Support

Childbirth, especially if there were complications, can weaken a mother’s immune system. Proper nutrition is essential for supporting her immune function so that she can recover faster and stay healthy while caring for her newborn. Vitamin A found in sweet potatoes, carrots, and leafy greens supports immune health. Similarly, vitamin C which is rich in citrus fruits, strawberries, and bell peppers boosts the immunity. Zinc is another key mineral for immune function, present in foods like meat, shellfish, and legumes.

7. Managing Postpartum Conditions

Certain postpartum conditions, such as anemia, dehydration, or constipation, can be alleviated or prevented with the right nutrition. The post pregnancy diet that includes iron-rich foods such as spinach, beans, and red meat is essential to combat postpartum anemia. Water and fiber are key for preventing constipation, which can be a common issue after childbirth.

8. Hydration

Many new mothers forget to drink enough fluids when caring for their newborn. Hydration is crucial for overall health and for maintaining milk supply during breastfeeding. Water is crucial for staying hydrated, and electrolyte drinks or water-rich foods like fruits and vegetables can help. Coconut water and herbal teas like chamomile or ginger can also support digestion and relaxation.

9. Nutrient Dense Foods for Milk Quality

Breast milk provides all of a newborn’s nutritional needs for the first six months. The quality of milk depends on the mother’s diet. For example, a mother who eats nutrient-dense foods will produce milk with higher levels of nutrients that are essential for the baby’s development.

Fill your diet with DHA (docosahexaenoic acid), an omega-3 fatty acid present in fatty fish, supports brain development in infants. Calcium-rich foods are important for both the mother’s and baby’s bone health.

10. Long-Term Health Benefits

Good postpartum nutrition can also have long-term health benefits, reducing the risk of chronic diseases like diabetes, cardiovascular disease, and osteoporosis later in life. Ensuring that the body gets the right nutrients can help manage pregnancy weight, balance hormones, and support overall health for years to come.

Key Nutrients to Focus On Postpartum:

• Protein: Lean meats, fish, eggs, legumes, nuts 
• Iron: Leafy greens, red meat, beans, fortified cereals 
• Omega-3 fatty acids: Fish (like salmon and sardines), flaxseeds, walnuts 
• Calcium: Dairy products, fortified plant milks, leafy greens, tofu 
• Vitamin D: Sunlight, fatty fish, fortified dairy products 
• Folate: Leafy greens, legumes, citrus fruits, fortified cereals 
• B vitamins: Whole grains, eggs, dairy, leafy vegetables 

What Foods to Eat After Having a Baby

For nine months, pregnancy diet you followed fueled your body and met the nutritional requirements of your baby. But after having a baby, your postpregnancy diet is just as important as prepregnancy diet or pregnancy diet. A healthy post pregnancy diet helps your body recover and provides your body with the essential nutrients required for your baby to grow.

When it comes to losing weight after giving birth, it is important to stay away from crash diets. As following a crash diet will make the breastmilk less nutritious for your body. At this time, your baby needs high-quality breastmilk to grow and boost immunity. Instead of following crash diets and skipping meals, eat a healthy and balanced diet as what you eat helps your baby grow stronger and healthier. Eat different protein snacks to keep you from feeling hungry and give your body an instant energy boost.

Adding healthy foods to your post pregnancy diet will help you and your baby stay healthy. If you are breastfeeding, your body needs maximum nutrition and foods that are high in nutrition and low in calories. Here is a list of foods for new mothers that you should add to your post-pregnancy diet.

The Best Postpartum Foods

• Low-fat dairy products
• Whole grain cereals
• Whole-wheat bread
• Fruits
• Leafy greens
• Eggs
• Fish
• Milk
• Cheese
• Yoghurt
• Protein foods
• Beans
• Water
• Fruit juices
• Lean Beef
• Legumes
• Blueberries
• Brown rice
• Almonds
• Fenugreek seeds
• Sesame seeds
• Finger millets
• Carom seeds

Foods to Avoid After Delivery

Eating some foods that can hinder milk production and harm your baby’s brain development and may affect growth. You have to cut these foods out of your post pregnancy diet to lose weight after delivery.

• Fried and greasy foods
• Coffee
• Alcohol
• Soft drinks
• Fishes that contain mercury

Nutrients Postpartum Moms Need

Since you are eating for two, it is advised to provide your body with all the essential nutrients to fuel you and your little one. You need to get these nutrients from your diet.

• Protein
• Calcium
• Iron
• Omega 3 fatty acids
• Carbohydrates

Drink Plenty of Fluids

Drinking enough water throughout the day is important to boost your metabolism. In fact, it is the best weight loss strategy that can fill you up while preventing you from eating too many calories. Above all, staying hydrated is important, especially when you are breastfeeding. It is recommended that postpartum moms should drink at least 13 glasses of water to keep up with regular functions. So, increase your fluid intake to keep your breast milk flowing.

Breastfeeding moms can add these beverages to their diet plan.

• Infused water
• Seltzer
• Herbal tea
• Almond milk
• Fruit juice
• Vegetable juice

Post Pregnancy Diet Plan

Breakfast

Whether you care to believe it or not, breakfast is the most important meal of the day that gives you the energy your body needs to stay active throughout the day. Give your day a healthy start with a shake or breakfast smoothie. There are many cleanse and detox smoothies that are packed with antioxidants, vitamins, and minerals that can help you reduce pregnancy weight.

Some healthy breakfast ideas for postpartum moms

• Nut Butter
• Oatmeal
• Hummus
• Sweet potatoes
• Apples
• Super muesli
• Grilled kipper
• Poached or scrambled eggs with a slice of whole-grain bread
• Cottage cheese with whole-grain or rye bread
• Blueberries
• Strawberries

Snack Time

It is advised to take two to three snacks daily to stay satiated and meet the nutritional demands of your body. A smoothie, fresh fruit, nuts, veggies, organic cheese, tuna, and a whole-grain bread are healthy and nutrient-rich snack options to consider.

Check out these healthy snack ideas for breastfeeding moms that can control your hunger, increase your satiety, and keep your energy levels up.

• Natural Yoghurt
• Fresh fruits and vegetables
• Avocado
• Flapjack
• Nuts
• Hard-boiled eggs and whole-grain crackers
• Banana and rice cake
• Greek yoghurt and granola
• Cherry tomato and mozzarella basil bites
• String cheese and carrots
• Apple and peanut butter
• Dark chocolate and raspberries
• Milk and protein bars
• Oat and nut waffles
• Cottage cheese and pineapple
• Lactation cookies
• Hummus and celery
• Granola bars
• Popcorn
• Dates stuffed with peanut butter and walnuts
• Pretzels and cheddar cheese
• Edamame
• Whole wheat bagel with hummus
• Tuna and apples

Lunch

Adding protein to your post pregnancy diet is a great idea as a high-protein, low carb diet is good for weight loss. It will keep you slim while providing you with the energy you need to fight postpartum fatigue and take care of your baby. Salads and soups are a healthy, nutritious and low-calorie addition to your diet that are packed with vitamins, minerals, fibre that will increase satiety without stretching your stomach. Try these delicious lunch ideas and nourish your body with a healthy dose of protein.

• Liver Bolognese Lasagna
• Sprouted Quinoa with Chicken Marbella
• Shrimp and Oats with Miso
• Turkey chili
• Greens pie
• Beet salad
• Caprese salad
• Chicken noodle soup
• Pistachio pesto pasta

Dinner

Make sure your dinner is filled with superfoods and include a balance of protein, carbs, fibre to keep your energy up.

Some healthy dinner ideas for postpartum moms:

• Chicken salad with apple and pomegranate
• Chickpea salad
• Butternut squash bruschetta
• Mexican rice
• Ground turkey stir fry with black bean, garlic sauce
• Chicken barley soup
• Salad of salmon, spinach, orzo, and crispy capers
• Grated carrot salad
• Red lentils with sweet potato and apricots
• Guacamole
• Sesame and sweet chili tofu
• Blueberry cinnamon granola bars
• Beef and broccoli stir-fry
• Orecchiette with rustic tomato sauce
• Smoky campfire beans
• Brown rice pilaf
• Oatmeal meatloaf muffins with horseradish frosting
• Quick kale and bacon tart
• Turkey and bean burritos

Breastfeeding Helps You Lose Weight

Several studies suggest that breastfeeding can significantly help you return to your prepregnancy weight. While breastfeeding is good for your baby’s immunity and overall health, your body needs an extra 300 calories per day to produce high-quality breastmilk. But that doesn’t mean to eat junk food or eat whatever you want.

To nourish well your baby and provide a constant supply of nutrition, try these foods that can increase the milk production.

• Oats
• Alfalfa
• Garlic
• Dandelion
• Fennel
• Asparagus
• Brown rice
• Papaya
• Hummus
• Apricot
• Barely

Important Steps Every Postpartum Moms Should Take to Reduce Baby Weight

Get Good Sleep

Though it sounds impossible for new moms to get adequate sleep along with frequent nursing sessions. Try to sleep when your baby sleeps, whether during the day, night, or evening. Your sleep patterns will disturb until your little one starts sleeping throughout the night. Being sleep deprived could make it difficult for your body to shed extra pounds you gained during pregnancy.

Be Specific About Choosing Foods

New moms need maximum nutrition, especially if they are breastfeeding. Eating foods that loaded with nutrients and low in calories and fat can make it easier for you to gain maximum energy and reduce baby weight. Salmon and tuna are packed with omega 3 fatty acid that is good for your baby’s brain development. Milk, yoghurt, and cheese are also superfoods that are rich in calcium and keep your bones strong and healthy. Lean meat, legumes, and beans are also some good food choices to include in your postpartum diet as they are high in protein and fibre and low in fat. Most of all, they will increase your satiety and keep you feeling full for longer.

Don’t Skip Meals

With a little one, it can be a bit difficult for new moms to follow an eating schedule. Skipping meals can make it harder for your body to lose weight. Moms that eat frequently (five to six meals a day) can lose baby weight quickly compared to those who eat three larger meals or skip meals. It is highly advised not to skip the meal, especially if you are trying hard to lose weight. It won’t help; it will only make you overeat at mealtime. So, follow a post-pregnancy eating schedule and give your body some time to get back in shape.

Eat Less and Being More Active

If you really want to lose weight after pregnancy and keep it off, it is important to follow a workout plan to make sure you are losing body fat, not muscle. After six weeks of delivery, when your body is ready for exercise, start doing some postpartum exercise to get back into shape. Whether you had a c-section or vaginal birth, getting active after giving birth can help you tone your post-baby belly. Before embarking on any postpartum workout activity, make sure the bleeding has stopped. Avoid trying postpartum exercises that put too much pressure on the pelvis as it may lead to organ prolapse.

Following a postpartum workout plan helps you:

• Reduce baby weight
• Improve mood
• Boost your energy levels and spirits
• Help you sleep well
• Relieve stress
• Prevent postpartum depression
• Build muscle strength
• Reduce backache
• Prevent constipation and bloating

Postpartum Workouts for New Moms

Here are some postpartum exercises that you can try to tighten your abs, strengthen your lower back, improve your mood, and shape up after pregnancy.

• Plank series
• Baby boat pose
• Tripod row
• Ball squat
• Lying march
• Fly to tri
• Curl to press
• Plank vinyasa
• Locust pose
• Pelvic Tilts
• Legs wide pose
• Scissors
• Brisk walking
• Swimming

Before trying any of these postpartum exercises, talk to your doctor. She may allow you right away or suggest you wait a few weeks and give your body more time to heal before involving in any postpartum exercise plan. Listen to your body first. When you are mentally and physically ready to start your exercise routine, start working out to gradually build your strength.

A Word from Explore Diet

No matter how much weight you gained during pregnancy, eating a healthy, well-balanced diet is the key to achieve your weight loss goals. Recovering after delivery is a slow process that takes patience, determination, nutritious food, rest, and family support. It is the time when your body needs optimal nutrition to recover from the pregnancy. Bouncing back quickly is impossible because, during pregnancy, your body stores extra fat around deposit areas. There is no magical pill for rapid weight loss, especially when you are sleep deprived and in the recovery phase. By following a healthy diet, workout plan, and breastfeeding, you can gradually lose baby weight.