Breast Feeding

Meal Plan
 Hi there, I'm Melanie

I’m thrilled that you’re here and embarking on

the journey to better health and nutrition.

When you’re a new mum, every doctor that you

see, article that you read and video that you
watch tells you that need to eat a healthy diet,
but unfortunately many women skip over this
advice. But, YOU are taking action! Which
means that you’re going to give your baby a
head start in life.
vAPD
Melanie McGrice, Ad itian
Diet
Fertility & Prenatal

You see, when your little one comes into the world, he or she is like a little video camera, and
the foods that she sees you eating, are the foods she will eat... the ingredients she smells you
cooking, are the smells she will crave, and if you’re breastfeeding, the meals that you eat, will
be the first foods that she will taste. What you eat now, will impact the rest of your baby’s life!
So, I am so proud of you for taking the first step to eating a nourishing diet.

And, I could tell you SO many stories where changing a mamma’s diet has transformed her life.

I’ve seen mammas who gained too much weight during pregnancy, improve their weight,
I’ve seen mothers of babies with food allergies, reduce their little one’s digestive issues, and
I’ve seen women who were exhausted, boost their energy levels.

But, let’s face it... eating well with a little one can be difficult. Maybe you’re confused about
exactly which foods to eat whilst breastfeeding, maybe you struggle to find the time to
prepare nutritious meals, or maybe you comfort eat and turn to a bucket of hot chips just to
get you through the day.  I understand. And, that’s why my team and I are here to support you,
and help you nourish your body to give your baby a head start in life.

Congratulations again on taking the first step! I look forward to helping you transform your life
and energy through the power of good food!

Melanie McGrice, BSc(Nutr),Hons(Nutr),MNutrDiet, AdvAPD

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

What to expect in this guide?

When breast feeding, many mums find that they are hungry, exhausted and time poor. I’ve
put together this meal plan to help you get plenty of variety in your diet (which is important as
your little one will be getting exposed to a variety of tastes and nutrients from the food that
you eat) whilst simultaneously being quick to prepare. Make sure that you drink plenty of
water so that you don’t become dehydrated.

I hope you find it helpful to get started nourishing your body. But, I know that everyone is
unique… you might have reflux, be busy with 3 older kids, hate broccoli or have a lactose
intolerance, so for the best results you actually need a personalised meal plan. That’s why,
over the next few weeks, I’ll send you some short trainings to help you personalise your meal
plan to suit your unique requirements.

Remember, I’m here for you every step of the way, to cheer you on and answer questions.
Throughout the week, be sure to visit my website for fresh new recipes and tips.

Feel free to connect with me by dropping a note on my Instagram, Facebook, or Twitter or

emailing me at melanie@melaniemcgrice.com.au. And please share with me your successes
and challenges; I love hearing from you. Now, let’s kickstart your new meal plan!

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

What is a serving?

You will see from the meal plan, healthy eating is about variety, diverse textures
and amazing flavours. If you feel deprived, you’ll get bored pretty quickly.

As the meal plan suggests, there is plenty of opportunity for flexibility and food
substitution to suit your own personal preferences. However, it is important to
substitute foods with options from the same core food group. This is to ensure
that you are meeting all of the nutrients that you require. The following table
provides you with a few examples of foods that fit into each.

To ensure that you are getting all of the nutrients that you require, it is important
to eat enough from each of these food groups. The following table shows the
recommended number of serves from each of these core food groups, however
depending upon your height, weight, metabolism and physical activity levels,
you may require a little more or less of some groups. If you’re unsure, make an
appointment for a personalised consultation with a dietitian.

The information below should be used as a guide only!

 Breast Feeding
Meal Plan

Grains & 9 serves 1 40g/1.5oz slice bread

½ medium 40g/1.5oz flat bread
cereals
1/2 medium bread roll
3 (35g/1.2oz) crispbreads
1 small English muffin (35g/1.2oz)
1/2 cup cooked rice/pasta/noodles
40g/1.5oz raw rice/pasta/noodles/quinoa/polenta/bulgur
1/2 cup (120g/4.2oz) cooked porridge
2/3 cup (30g/1oz) breakfast cereal flakes
1/3 cup (30g/1oz) natural muesli/oats
2 breakfast wheat biscuits

75g/2.6oz vegetables
Low starch 6 serves
½ cup cooked vegetables eg. broccoli, carrot, asparagus
vegetables 1 cup salad vegetables eg. lettuce, snow peas, celery

Starchy 1.5 serves ½ cup cooked legumes

½ cup sweet corn
vegetables
½ medium potato/sweet potato/taro/cassava

Fruit 2 serves 150g/5oz fresh fruit

1 medium piece of fruit eg. apple, banana, orange
2 small pieces eg. apricots, kiwifruit
1 cup canned fruit
½ cup (125ml) no added sugar juice
4 dried apricots
1 ½ tbsp sultanas

Dairy & dairy 2.5 serves 1 cup (250ml) cow/goat/rice/soy/almond milk

½ cup evaporated milk
alternatives
2 slices (40g/1.5oz) hard cheese
¾ cup (200g/7oz) yoghurt
1 cup (250ml) custard

Meat, fish, 2.5 serves 65g/2oz cooked (100g/3.5oz raw) meat, veal, pork, goat or kangaroo
½ cup lean mince
poultry, eggs,
2 small chops
nuts, legumes 2 slices roast meat
80g/2.8oz cooked (100g/3.5oz raw) poultry
100g/3.5oz cooked (115g/4oz raw) fish
1 small fish fillet
3 fish fingers
a small can tuna/salmon
1 cup (150g/5oz) canned/cooked legumes
170g/6oz tofu
4 prawns
2 eggs
30g (1 tbsp) nuts or seeds

1 tsp oil
Healthy oil 1 serve
7 seconds oil spray
1 tsp margarine
1 tsp avocado
 Breast Feeding
Meal Plan

Day 1

Breakfast
2 serves of grains / ½ serve dairy
½ cup swiss muesli topped with ½ cup low fat milk

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
1 slice wholegrain bread topped with grated carrot &
sultanas

Lunch
2 serve of grains / 2 serves low starch vegetables /
1 serve protein
Ham & salad sandwich made with 65g/2oz ham, 2 slices
wholegrain bread & salad of lettuce, radish, tomato &
cucumber & a punnet of cherry tomatoes

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
Fruit salad with yoghurt and rice biscuits

Dinner
1.5 servings of starchy vegetable / 3 serves low starch
vegetables / 1.5 serves protein / 1 serve
healthy fat / 2 serves grains
Tandoori chicken with raita, saffron rice & tabouleh (see
recipe on my blog)

Supper
1 serve grain / 1 serve dairy
1 wholemeal English muffin topped with low fat cheese

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

Day 2

Breakfast
2 serves of grains / ½ serve dairy
½ cup oats topped with ½ cup low fat milk

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
3 wholegrain dry biscuits topped with beetroot dip
& a cup of diced watermelon

Lunch
2 serve of grains / 2 serves low starch vegetables /
1 serve protein
1 large wholemeal wrap with baby spinach leaves &
a tuna mixture made from 1 small tin tuna, diced
celery, diced capsicum & diced snow peas

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
Strawberry soy milk smoothie with bran

Dinner
1.5 servings of starchy vegetable / 3 serves low starch
vegetables / 1.5 serves protein / 1 serve healthy fat /
2 serves grains
Chicken noodle soup (see recipe on my blog)

Supper
1 serve grain / 1 serve dairy
1 cup of low fat milk & 2 wheat biscuits

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

Day 3

Breakfast
2 serves of grains / ½ serve dairy
1 cup cooked porridge with ½ cup low fat milk

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
1 cup vegetable soup (see recipe on my blog), 1 slice
wholegrain bread & an orange

Lunch
2 serve of grains / 2 serves low starch vegetables /
1 serve protein
Lentil salad made with 2 cups lentils, diced capsicum,
diced mushrooms, red onion, fresh mint & lemon juice

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
Chocolate milk, an apple & a slice of toast topped with
yeast spread

Dinner
1.5 servings of starchy vegetable / 3 serves low starch vegetables / 1.5 serves protein
/ 1 serve healthy fat / 2 serves grains

Beef stir fry made with 150g/5oz lean beef strips, 1 tsp extra virgin olive oil, 1.5 cups
vegetables such as bok choy, bean sprouts, carrots, snow peas & capsicum, ¾ cup
baby corn & 1 cup noodles

Supper
1 serve grain / 1 serve dairy
1 slice rye bread topped with low fat cottage cheese
www.melaniemcgrice.com
 Beast Feeding
Meal Plan

Day 4

Breakfast
2 serves of grains / ½ serve dairy
1 1/3 cups cereal flakes topped with ½ cup low fat milk

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
Nibble platter with ½ medium pita, carrot sticks, 1 diced
apple & carrot dip (made from roasting & mashing 1
medium carrot)

Lunch
2 serve of grains / 2 serves low starch vegetables /
1 serve protein
Turkey sandwich made with 80g/3oz lean turkey breast, 1
tsp cranberry sauce & cos lettuce. Serve with a side salad of
cos lettuce, grated carrot, slices of radish & cherry tomatoes

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
Custard with stewed apple and oats

Dinner
1.5 servings of starchy vegetable / 3 serves low starch vegetables / 1.5 serves
protein / 1 serve healthy fat / 2 serves grains
Lentil and tomato dahl with raita & rice (see recipe on my blog)

Supper
1 serve grain / 1 serve dairy
Chocolate milk made with 1 cup low fat milk & 1 tsp chocolate powder & 3 rice cakes

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

Day 5

Breakfast
2 serves of grains / ½ serve dairy
2 slices wholegrain toast with low fat cheese

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
Bruschetta with 1 slice French bread topped with diced
tomato, red onion, basil, garlic & balsamic vinegar

Lunch
2 serve of grains / 2 serves low starch vegetables / 1 serve protein
Pumpkin & chickpea soup (see recipe on my blog) with 2 slices wholegrain bread

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
Small skim hot chocolate & a slice of toast topped with slices of tomato

Dinner
1.5 servings of starchy vegetable / 3 serves low starch
vegetables / 1.5 serves protein / 1 serve healthy fat /
2 serves grains
Salmon pasta made from 1 cup cooked pasta, 1 small can
salmon, ¾ cup corn kernals and ½ broccoli head with a
healthy coleslaw made from ½ cup shredded cabbage & ½
cup grated carrot with a splash of vinaigrette

Supper
1 serve grain / 1 serve dairy
1 slice fruit toast with topped with low fat cottage cheese

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

Day 6

Breakfast
2 serves of grains / ½ serve dairy
½ cup oats topped with ½ cup low fat milk

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
1 cup mixed berries, 3 rice cakes & a carrot

Lunch
2 serve of grains / 2 serves low starch vegetables /
1 serve protein
Nicoise salad made with 1 cup green beans, 3 roma
tomatoes (halved), 100g/3.5oz smoked tuna, 3-4
anchovies & a splash of vinaigrette

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
Tub of yoghurt & a slice of fruit toast

Dinner
1.5 servings of starchy vegetable / 3 serves low
starch vegetables / 1.5 serves protein / 1 serve
healthy fat / 2 serves grains
Mince burritos (see recipe on my blog)

Supper
1 serve grain / 1 serve dairy
1 tub frozen yoghurt & 6 small rice biscuits

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

Day 7

Breakfast
2 serves of grains / ½ serve dairy
2 slices wholegrain toast with yeast spread & a tub of low fat yoghurt

Morning Tea
1 serve fruit / 1 serve grains / 1 serve low starch vegetable
Green salad made from rocket leaves, snow peas, bean sprouts & cucumber with
¼ cup croutons and 1 punnet cherry tomatoes

Lunch
2 serve of grains / 2 serves low starch vegetables / 1 serve
protein
Vegetable frittata (see recipe on my blog) & quinoa salad made
from 1 cup quinoa, diced cherry tomatoes, fresh basil, baby spinach
leaves, mushroom & a olive oil & balsamic vinegar vinaigrette

Afternoon Tea
1 serve dairy / 1 serve fruit / 1 serve grain
1 cup tinned peaches (drained) topped with 1 cup low fat custard

Dinner
1.5 servings of starchy vegetable / 3 serves low starch
vegetables / 1.5 serves protein / 1 serve healthy fat / 2 serves
grains
Foil baked fish with tomato & lentil salad (see recipe on my blog)

Supper
1 serve grain / 1 serve dairy
½ wholemeal pita bread with 1 tub low fat tzatziki dip

www.melaniemcgrice.com
 Breast Feeding
Meal Plan

Entire Week
SERVING DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
4 wheat
Breakfast 2 servings of ½ cup swiss
biscuits topped
1 cup cooked 1 1/3 cups 2 slices ½ cup oats 2 slices
grains muesli topped porridge with ½ cereal flakes wholegrain topped with ½ wholegrain
½ serve dairy with ½ cup low with ½ cup low cup low fat milk topped with ½ toast with low cup low fat milk toast with yeast
fat milk fat milk cup low fat fat cheese spread & a tub
milk of low fat
yoghurt

1 serve fruit Nibble platter Bruschetta 1 cup mixed Green salad

Morning 1 slice 3 wholegrain 1 cup vegetable
1 serve grain wholegrain dry biscuits soup (see with ½ medium with 1 slice berries, 3 rice made from
tea bread topped topped with recipe on my pita, carrot French bread cakes & a rocket leaves,
1 serve low
with grated beetroot dip & blog), 1 slice sticks, 1 diced topped with carrot snow peas, bean
starch
carrot & a cup of diced wholegrain apple and carrot diced tomato, sprouts &
vegetables
sultanas watermelon bread & an dip (made from red onion, cucumber with
orange roasting & basil, garlic & ¼ cup croutons
mashing 1 balsamic & 1 punnet
medium carrot) vinegar cherry tomatoes

Lunch 2 servings of Ham & salad 1 large Lentil salad Turkey Pumpkin & Nicoise salad Vegetable
grains sandwich made wholemeal made with 2 sandwich made chickpea soup made with 1 cup frittata (see
2 servings of with 65g/2oz wrap with baby cups lentils, with 80g/3oz (see recipe on green beans, 3 recipe on my
low starch ham, 2 slices spinach leaves diced lean turkey my blog) with 2 roma tomatoes blog) & quinoa
wholegrain & a tuna capsicum, breast, 1 tsp slices (halved), 100g salad made
vegetable
bread & salad mixture made diced cranberry wholegrain smoked tuna, 3- from 1 cup
1 serve protein
of lettuce, from 1 small tin mushrooms, sauce & cos bread 4 anchovies & a quinoa, diced
radish, tomato tuna, diced red onion, fresh lettuce. Serve splash of cherry
& cucumber & celery, diced mint & lemon with a side vinaigrette tomatoes, fresh
a punnet of capsicum & juice salad of cos basil, baby
cherry diced snow lettuce, grated spinach leaves,
tomatoes peas carrot, slices of mushroom & a
radish & cherry olive oil &
tomatoes balsamic
vinegar
vinaigrette

Afternoon 1 serve dairy Fruit salad with Strawberry soy Chocolate milk, Custard with Small skim hot Tub of yoghurt Small latte &
1 serve fruit yoghurt & rice milk smoothie an apple & a stewed apple & chocolate & a & a slice of crisp bread
tea topped with
1 serve grain biscuits with bran slice of toast oats slice of toast fruit toast
topped with topped with slices of pear
yeast spread slices of tomato

Dinner 1.5 serves Tandoori Chicken Beef stir fry Lentil & Salmon pasta Mince burritos Foil baked fish
starchy chicken with noodle soup made with tomato dahl made from 1 cup (see recipe on with tomato &
vegetable raita and (see recipe on 150g/5oz lean with raita & cooked pasta, 1 my blog) lentil salad
3 servings of saffron rice & my blog) beef strips, 1 tsp rice (see small can (see recipe on
tabouleh (see canola oil, 1. ½ recipe on my salmon, ¾ cup my blog)
low starch
recipe on my cups blog) corn kernals & ½
vegetables
blog) vegetables broccoli head
1.5 serves of
such as bok with a healthy
protein coleslaw made
choy, bean
2 servings of sprouts, carrots, from ½ cup
grains snow peas & shredded
1 serve healthy capsicum, ¾ cabbage & ½
fats cup baby corn cup grated
& 1 cup noodles carrot with a
splash of
vinaigrette

Supper 1 serve dairy 1 cup of milk 1 cup of low fat 1 slice rye Chocolate 1 slice fruit 1 tub frozen ½ wholemeal
1 serve grain milk & 2 wheat bread topped milk made toast with yoghurt & 6 pita bread with
biscuits with low fat with 1 cup low topped with small rice 1 tub low fat
cottage fat milk & 1 tsp low fat biscuits tzatziki dip
cheese chocolate cottage
powder & 3 cheese
rice cakes
 Breast Feeding
Meal Plan

Actions to take

To help cut down your consumption of sugar,

squeeze your own fruit juice at home. If you’re on the
go and need a quick option, check the label on
commercial juices to make sure there’s no added
sugar in the ingredients list.

Portion sizes have been slowly creeping upwards,

with the average dinner plate now 36% larger than it
was in 1960. Ensure that you measure your portion
sizes. Grandma’s vintage china set could come in
handy here!

Special occasion foods like biscuits, cured meats, hot

chips and pizza can be enjoyed in moderation but
limit your intake to three serves a week.

Remember that what you eat will impact the flavour

and nutrition of your breast milk, so try to eat a wide
variety of nutritious foods.

Low-starch veggies are an excellent choice for snack

time if you’re still hungry. Why not try hummus with
some carrot/celery sticks and a handful of cherry
tomatoes?

Make sure that you drink plenty of water. If you’re

finding plain tap water a bit boring, switching to tea,
coffee and sparkling water can liven things up a bit.
Infusing drinking water with fruits or mint can also
make water more exciting.
 About Melanie

Melanie McGrice is an Advanced Accredited Practising Dietitian, one of the few dietitians in
Australia to achieve that status. Her success has made her an in-demand practitioner,
author, conference speaker, and researcher who is eager to share what she knows with her
clients and her peers. She is a go-to resource for the media, who frequently turn to her for
their articles and news segments on nutrition, fertility, pregnancy and women’s health.

Melanie’s professional network is extensive. She is a past Board member of

the Dietitians Association of Australia, has served on the Board of the
Weight Management Council of Australia and is a founding member of the
Early Life Nutrition Coalition. Melanie consults at two Melbourne tertiary
teaching hospitals and is an adjunct academic at Swinburn University. It’s no
surprise that she was awarded the coveted ‘Australian Dietitian of the Year’
in 2018.

Melanie earned her Master’s Degree in Dietetics with a simple goal in mind: to help people
use nutrition to make a positive difference in their lives. That goal became a reality with the
establishment of Nutrition Plus Women’s Nutrition Clinics, where Melanie and her team of
dietitians serve women worldwide.

Furthermore, Melanie and the team at Nutrition Plus have teamed up with
Compassion to support a Mother & Baby centre in Mbulu, Tanzania. This
facility supports pregnant mothers to reduce the risk of miscarriage,
stillbirth and infant death. Compassion staff visit family’s homes regularly
to provide mothers and their newborns with health check-ups, nutrition
support and education, immunisations and medical treatments.

For more information, see www.melaniemcgrice.com

 Breast Feeding
Meal Plan

Thank You!
Thank you for downloading this meal plan. I’ve compiled this information
to give you a simple place to get started and I hope this has given you a
better insight as to how I work with my clients.

It’s important to remember that every woman is different, so if you’d like

a meal plan tailored to your individual needs, please contact my team
for an appointment (www.melaniemcgrice.com/booknow). We have
some great support programs which are worth checking out too.

Over the next few days I'll send you some videos on how to overcome
the obstacles that get in the way of us eating a nutritious fertility diet.
Make sure that you take the time to watch them!

Congratulations again on taking the first step and look forward to being
your mentor, cheerleader and trainer on your journey.

With love,
Melanie x

The information contained in this document is a guide and for general information purposes only. It is not intended to be a substitute
for professional medical or dietetic advice. Melanie McGrice and Nutrition Plus Enterprises Pty Ltd do not assume any risk for your
use of this information. Whilst we are happy for you to share this document, copyright of this document resides with Nutrition Plus
Enterprises Pty Ltd. No part may be reproduced or re-used for any commercial purposes whatsoever without written permission of
the publisher, Nutrition Plus Enterprises Pty Ltd.
Australia's #1 dietitian for fertility & pregnancy nutrition

www.melaniemcgrice.com
Melanie McGrice Dietitian

@MelanieMcGrice

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@Melanie McGrie

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Copyright 2019 Melanie McGrice