In Ayurveda, the postpartum period is a crucial time for both the mother and the newborn. The diet during this time should be nourishing, easy to digest, and supportive of lactation. This plan focuses on foods that enhance lactation, promote digestion, and support overall health.
Early Morning Any of these recipes (Any One Recipes)
- Eat soaked Fenugreek seed: To promote lactation, Soak a tablespoon of fenugreek seeds in water overnight. In the morning, chew the seeds thoroughly and follow with a glass of warm water.
- Cumin-Fennel Water: Boil a teaspoon of cumin and fennel seeds in water, strain, and drink early in the morning / throughout the day. (Can use ajwain instead of cumin fennel seeds)
- Herbal Water: se a cup of warm water boiled with a pinch of pipali (Piper longum), sunthi (dry ginger) and ajwain.
Breakfast Around 8 to 8:30 am (Any One Recipes)
- Laddus: Take 10 grams of dry ginger powder and mix it with jaggery powder and cow ghee. Shape the mixture into small laddus and consume one daily.
- Ragi Porridge / oats – carrot porridge: Ragi (finger millet) / oats-carrot cooked with milk or water, flavored with a little ghee, cardamom, and jaggery.
- Warm almond milk/ cow milk with a teaspoon of poppy seeds, pinch of saffron and cardamom.
- Vegetable Stew: A light stew made with seasonal vegetables, moong dal, ginger, and cumin seeds.
- Ragi Pancakes.
- Wheat / sooji halwa made up with cow ghee and nuts
- Sprouts bowl with a pinch of rock salt and coriander leaves.
Mid-Morning Snack Around 10:30 to 11am (Any One Recipes)
- Piece of gond pak.
- Piece of sukhadi (God papadi): made up with wheat flour, ghee and jaggery with a pinch of cardamom.
- A Piece of Coconut Burfi / Halwa / Kopra Paak.
- 1 Seasonal fruit: (banana, mango, apricot, papaya, pomegranate, coconut, chikku, water chestnut, muskmelon)
- Soaked Nuts: Soaked almonds, walnuts, figs, dates, pistachio and pumpkin seeds.
Lunch Around 1 to 1:30 pm (Any One Recipes)
- Soup: made up with Green Gram / Pumpkin / ash gourd / bottle gourd.
- satvik Chapati /Bajra roti /jowar roti/ragi roti with cooked vegetables and salad
- Vegetables: like pointed gourd, sweet potato, bottle gourd, sponge gourd, spinach, kale etc.
- Rice with dal or vegetable curry + salad: Dal – Horse gram dal /arhar dal (pigeon peas) Vegetable Curry -made up with amaranth leaves (Tandalja bhaji) / spinach / bottle gourd / drumstick/fenugreek leaves.
- Salad: beetroot, carrot, unripe papaya, coriander leaves.
- Buttermilk: Lightly spiced buttermilk with cumin and coriander.
- Note: use one-year-old grains such as wheat, rice, and barley to make all the dishes.
Evening Snack Around 4:30 to 5:00 pm (Any One Recipes)
- Laddus-Made with sesame seeds, jaggery, and ghee.
- Fenugreek & fennel seeds laddus.
- Herbal Tea-Fennel and fenugreek tea.
- Energy bar.
- Water chestnut halwa.
Dinner Around 7 to 7:30 pm (Any One Recipes)
- Lentil Soup-Light and warm lentil soup with cumin, ginger, and a dash of lemon. + Vegetable Khichdi- A mix of rice, moong dal, seasonal vegetables, ghee, and mild spices or Steamed vegetables.
- Spinach Dal and Brown Rice / mixed vegetable pulav.
- Moong Dal Khichdi: Made with moong dal, rice, ghee, cumin, and turmeric.
- Fenugreek leaves thepla: made from wheat flour and seasoned with garlic and ginger paste with homemade butter & sugar candy
- Quinoa bowl
- Rice / Poppy Seed / Nuts Pudding.
Bedtime Around 9 to 9: 30 pm (Any One Recipes)
- Warm Milk with a pinch of turmeric (Golden milk)
- Warm milk with a long pepper root powder.
Mouth freshener / Mukhwas
Create a flavorful mukhwas by combining grated coconut, suva dana, sesame seeds, ajwain and poppy seeds. Enjoy this mixture 4 to 5 times a day after meals or whenever you feel a bit hungry.
Tips
- Shatavari Milk: Mix a teaspoon of Shatavari powder in warm milk with sugar candy and drink it daily to boost breast milk.
