7-Day Diet Plan to Lose Weight After Pregnancy in 2024


7-Day Diet Plan to Lose Weight After Pregnancy in 2024

Weight loss after pregnancy may seem like a fair challenge, especially when your body is in the stage of recovery from postpartum and you have a newborn to take care of. But with the right diet, losing weight after pregnancy can be easier and achievable.

Note that rapid weight loss after giving birth is not just impossible but also unhealthy for you and your baby especially when you are in a stage of breastfeeding. Having said that, one should never give up on their fitness goals either after becoming a mother. Losing weight after delivery must be a slow and gradual process that involves dedication and immense patience.

In this article by Satvic Foods, we will uncover an advanced and well-researched 7-Day Diet Plan to help all new mothers lose weight restart their journey of fitness, and indulge in living a healthy life.

Postpartum Weight Loss: When and What to Start With?

The journey from the inception of pregnancy to childbirth is a long one. In the process of postpartum weight loss, new mothers often find themselves juggling between managing responsibilities outside parenthood and taking care of the newborn. 

No wonder the process of weight loss after pregnancy can be difficult and time-consuming, but there is no rush to jump into a major physical activity right after leaving the hospital. Before you take the weight loss program too obsessively, let us tell you that your body has undergone a major change and is recovering. It is important to give your body the time to heal and condition itself naturally.

A well-planned diet that is easily accessible is crucially important at this stage to find a balance between achieving your desired results and maintaining a sustainable eating pattern. Therefore, Satvic Foods brings you this comprehensive guide to help you choose your choice of food hence ensuring complete nutrition and energy.

How To Lose Weight After Pregnancy With Satvic Foods?

A good and healthy diet is extremely crucial for all new mothers to let their bodies recover from the exhaustion of pregnancy and childbirth. The first step towards recovery, therefore, is to eat a balanced and healthy meal.

Losing weight after pregnancy is important to allow the body to flow into its previous process of activities. Having said that, rushing into too harsh routines or rigid diets may cause harm to the new mothers as well as the newborn.

Below, we will discuss a few food options that are naturally available and can be consumed by new mothers to help them lose weight effectively after childbirth.


Breakfast is often considered to be one of the most important meals of the day. To lose weight effectively after pregnancy, a proper and healthy food habit is a must. With Satvic Foods’ Almond Peanut Butter, your breakfast can be healthy as well as tasty. It is also a healthier alternative to other marketed peanut butter and is free from added sugar and preservatives.

A spoon of Satvic Foods’ Almond Peanut Butter contains 120 calories and 30 gms of protein which is quite more than marketed jars. You may relish this crunchy blend of nuts and seeds with your bread toasts or chapatis.


The Protein Dry Fruits Ball by Satvic Foods is an all-natural and dairy-free product that can be your great pick to satiate your mid-day hunger without compromising on calories. Each protein ball contains 15 grams of protein with a balanced ratio of macronutrients, healthy fats, fiber, and carbohydrates to support energy levels.

Munching on these protein balls rather than picking up cookies or biscuits is a healthier option and can elevate you to lose weight naturally post-pregnancy.


With your Breakfast and Mid-morning meal being rich in protein, ensuring a lunch that is high in fiber, good fats, and carbohydrates is important. Lunch options are ample especially when you are following an Indian diet. Be it rice combined with vegetable curries or Chapattis with sabzi, a wholesome lunch is important to meet the daily nutritional requirements.

To add some extra value to your lunch, a glass of Jeera Buttermilk Masala by Satvic Foods can be a great choice. With the goodness of Jeera, dry ginger, dry pepper, and many other natural ingredients, this drink is great for keeping your gut cool and promoting digestion. The presence of black cardamon and green cardamon, which are essentially rich in calcium, potassium, and magnesium, also helps in increasing bone density.

Evening Meal

Whether you want to lose weight after pregnancy or in normal condition, a healthy diet is always a must. Having said that, there cannot be a better option than a glass of milk when you feel the need to eat but do not want to end up eating too heavy or oily food. 

However, the bland taste of milk is something that not everyone prefers, and therefore, adding some flavors to it can help you gulp it easily. Therefore, Satvic Foods’ Chocolate Milk Masala is a jar full of goodness and taste. To make your glass of milk more interesting and lip-licking, just add a spoonful of Chocolate Milk Masala by Satvic Foods to your glass of milk and enjoy your drink!

The Chocolate Milk Masala by Satvic Foods is made of all premium and natural ingredients and has the goodness of dry fruits and watermelon seeds in it. It helps in boosting energy and promoting better digestion which are of crucial importance during the postpartum period.


One common tip to keep in mind while losing weight after delivery is to ensure that you keep your dinner minimum and healthy. Your body needs time to digest the food before you head to sleep. Therefore including lighter options such as chapattis, wheat dosas or even upmas made of broken wheat or quinoa is a great option.

As a new breastfeeding mother, it is common to have irregular sleep or multiple sleep interruptions. As such it is also common to experience hunger at frequent intervals. Therefore having a glass of milk before you hit the bed can be of great help. To add some extra benefits to your glass of milk make sure you add a spoonful of The Golden Milk Masala by Satvic Foods which is an incredible product on its own.

The Golden Milk Masala by Satvic Foods has a remarkable combination of 20+ natural ingredients which helps to nourish you along with providing taste and nutrition. In addition to its role in nourishment and weight loss, it aids in improving bone health, boosting immunity, and most importantly, promoting better sleep.

Besides eating healthy, it is also important to know and learn about the different nutritional needs that your body requires. Therefore, consulting a professional to help you with a designated diet chart can be of great help to lose weight effectively after pregnancy.

However, here is a well-researched 7-day diet plan for postpartum weight loss that can help new mothers to embark on their fitness journey. Having said that, we at Satvic Foods request all our readers to consult with your nutritionist before jumping into any new diets.

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Breakfast (8.00-8.30 am )

Veg Sandwich with skimmed milk. 

Chapatti with Paneer sabzi

Ragi Dosa with green chutney

Rice dosa with green chutney

Idli with sambar

Moong dal cheela with paneer fillings

Wheat dosa 

Mid-Morning (11.00-11.30 am)

Green gram sprouts 1 cup

Fruit salad 1 bowl

1 bowl of fruit salad

1 cup boiled chickpeas

Plain yogurt with boiled vegetables

Almond milkshake 1 glass

1 bowl of fruit salad

Lunch   (2.00-2.30 pm)

Rice 1.5 cups with soya chunks, curry, and curd.

4 chapatti with dal of your choice

Half a cup of rice with kidney beans curry and salad

4 chapattis with paneer and cucumber salad

½ cup rice and chickpeas curry with spinach/ snake gourd sabzi

1 cup rice with soya chunk curry and salad

1.5 cup rice with palak sabzi

Evening Snack (4.00-4.30 pm)

Almond milk 1 cup

Cucumber with curd

Half a bowl of Poha with nuts

1 cup blueberry milkshake

1 cup milk with two digestive biscuits

1 bowl of fruit salad

1 glass of milk

Dinner         (8.00- 8.30 pm)

3 Rotis with Ladies finger sabzi 

3 chapattis with tomato ki sabzi

Wheat Dosa with spinach sabzi

Broken wheat upma with green beans sabzi

3 rotis with ½ cup mixed veg curry

3 chapatti with ridge gourd sabzi

Quinoa upma with added vegetables  

Does Postpartum Diet Affect Breast Milk Supply?

Being a breastfeeding mother, you must ensure a wholesome calorie-driven meal. Restricting calories for breastfeeding mothers can be dangerous as your newborns are dependent on you for their nutritional needs. According to Healthline, A new mother needs an additional 500 calories more than others as she loses a lot of calories while breastfeeding.

Breastfeeding is a tedious task and in the process, it is quite common for new mothers to feel fatigued and low on energy. Therefore, it is always advised to rely on whole foods that nourish your body while keeping you energetic and active.

Food such as eggs and fish are an incredible source of protein. On the contrary fresh fruits, vegetables, or whole grains are a great option to meet the regular fiber and carbohydrate requirements of the body.

The benefits of nuts and seeds cannot be denied especially when you are on a diet to lose weight after pregnancy. Breastmilk is usually made of 87% water, 3.8% fat, 1.0 % protein and 7% lactose. Therefore even if your regular meals do not meet the necessary calorie count, your breastmilk will suffice the baby’s nutritional needs and requirements.

Having said that a healthy and wholesome meal plan is crucially important for all new mothers to ensure that their calorie intake is met every day. We often misinterpret the fact that a new mother’s calorie count is equivalent to the baby’s nutritional needs. The reality, however, is that a new mother needs to maintain a healthy diet to ensure she is healthy and energetic to be able to feed her baby in frequent intervals. After all, a healthy mother can raise a healthy child!

While talking about diet and breastfeeding, we’ve often seen lactating mothers ponder upon how to increase breast milk naturally to ensure the baby is properly fed. There are certain green leafy vegetables such as spinach or broccoli and fruits like apricots and dates that are great in increasing breastmilk supply naturally. Besides oats or barley, legumes or beans or even nuts and seeds are some excellent options to increase the breastmilk supply.

What Else Can You Do To Lose Weight After Delivery?

Weight loss after delivery is a slow and gradual process. With diet and healthy eating habits, weight loss can be made achievable; however, with a good diet, some basic lifestyle changes can also be implemented to ensure a healthier and faster weight loss.

Some of the common things to keep in mind while you’re planning to shed those extra pregnancy fats are mentioned below.


It is important to keep your body moving and to indulge in some basic physical activity, such as walking or practicing basic forms of Yoga. Staying fit physically aids in the process of losing weight after pregnancy, hence making it easier and healthier for you. 

Post-workout may seem tiring, and you may experience hunger pangs. Satvic Foods’ Protein Dry Fruit Balls can be a great post-workout food for you to fill your stomach with the goodness of nuts and seeds.

Drink Plenty of Water

Staying hydrated is of foremost importance, especially in the journey of losing weight naturally. Water has no substitute and it can do wonders to your body by healing it internally. Therefore drinking at least 4-5 liters of water every day is a must.

Get Proper Sleep

With life changing drastically after becoming a mother, sleep schedules take a complete toll. Irregular sleep patterns and frequent sleep interruptions are a common thing. As such, new mothers often end up depriving themselves of proper sleep, which may cause anxiety or even weight gain. Therefore it is important to set a proper sleep schedule to keep the body relaxed and also to aid postpartum weight loss.

New mothers who find it difficult to catch some good sleep post-dinner can have a glass of milk mixed with turmeric in it.  Satvic Foods’ Golden Milk Masala can also be your great pick to ensure a better sleep. The Golden Milk Masala by Satvic Foods is an incredible drink that has the benefits of turmeric in it hence promoting better digestion and better sleep.

Say No To Packaged Foods and Aerated Drinks

As your body recovers from the exhaustion of childbirth, it craves for food. As such we indulge in unhealthy eating. It should be noted that packaged food or even aerated drinks must be completely avoided when you are in the process of losing weight after your delivery. Packaged food and drinks are extremely high in oil and sugar and can cause harm to your overall health.

Instead, you can choose Satvic Foods Jeera Buttermilk Masala or Kesari Thandai mix when you crave to indulge in guilt-free savories. The Jeera buttermilk Masala is an excellent drink made with the goodness of Jeera and curd, promoting better digestion.

The Kesari Thandai Mix by Satvic Foods is also a brilliant choice if you want to indulge in a creamy nutty flavored drink to satiate your cravings for something sweet. It is made of all-natural ingredients with the goodness of saffron in it and is free of added sugar or preservatives.

Limit Alcohol While Breastfeeding

It is advised to avoid alcohol while breastfeeding as it stays in the breastmilk for 2-3 hours after consumption. According to an article by the Mayo Clinic, it takes 2-3 hours for 12 ounces of 5% beer, 5 ounces of 11% wine, or 1.5 ounces of 40% liquor, depending on your body weight, to get absorbed in your body. Therefore it is advised to stay away from alcohol while breastfeeding or when you are trying to lose weight after pregnancy.

Lose Weight With Satvic Diet

Indulging in a healthy postpartum diet is the most important step to follow to recover from pregnancy and childbirth as well as lose weight after delivery. As such the key factor that every new mother needs to keep in mind is to indulge in a balanced and proportionate meal that serves her the required nutrition and minerals.

in this article, Satvic Foods aims to pour light on some of the most important food that needs to be included in your everyday diet if you are looking forward to losing weight after pregnancy. The main intent behind this comprehensive guide is to bring to light the fact that healthy eating doesn't mean you need to starve yourself.

Natural food and home-cooked meals are the best options to rely on during postpartum weight loss. With Satvic Foods we bring you 100% authentic and homemade products that are not just safe for you but also a great source of energy to help you get back fitter and healthier.

To explore more natural products based on your fitness and nutritional needs, try out Satvic Foods health quiz and discover the products that suit your health conditions the best

FAQs on Losing Weight After Pregnancy

How long does it take for a woman to lose weight after giving birth?

Losing weight after giving birth is a slow and gradual process and one needs to give time for her body to recover from the exhaustion of pregnancy. Ideally losing up to 2 kg a month is considered a healthy weight loss.

How to get rid of belly fat while breastfeeding?

Breastfeeding in itself is a calorie-burning activity. Along with this eating a balanced and healthy diet and indulging in basic physical activity can help in belly fat reduction.

Why did I gain weight after giving birth?

There can be quite a few reasons responsible for gaining weight after pregnancy. Some of these are irregular sleep patterns, unhealthy diet, drinking inadequate water, not indulging in any physical activity, etc.


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Golden Milk Masala

Satvic Foods' Golden Milk Masala is a perfect blend of more than 20 nourishing ingredients that are meticulously chosen for their unique health benefits. It is a natural and delicious way to improve immunity, enhance digestion, and reduce inflammation.

Our Golden Milk Masala is made with 100% natural ingredients, has zero added sugar, and is free from preservatives, making it a healthier alternative to other beverages.