Week One:
Sample Meal Plan

You've had a baby and now you're ready to get back in shape. This week, Jackie Keller, founder of NutriFit and author of Body After Baby, suggests working on stretching to dispel stress and help you stand tall and eating satisfying and healthy meals.

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Breakfast

Morning Snack
  • 1 cup fat-free cottage cheese
  • 1 cup juice-packed fruit cocktail
  • Or
  • 1 cup cut-up fresh fruit salad
  • 1 tablespoon chopped walnuts

Lunch
  • 4 ounces roast beef (size of a deck of playing cards)
  • 1 red bell pepper, cut into strips
  • 1/2 cup baby carrots
  • 1 ounces whole-grain pretzels
  • 1 cup fat-free milk

Afternoon Snack
  • 1 apple
  • 1 reduced-fat string cheese

Dinner
  • 1 serving Grilled Salmon with Jicama Orange Salsa
  • 1/2 cup cooked brown rice
  • 1 cup steamed green beans
  • 1 cup red leaf lettuce leaves topped with veggies of your choice
  • 1 tablespoon low-fat (less than 5 grams of fat per serving) of fat-free salad dressing

Snack/Dessert
  • 2 tablespoons semisweet chocolate chips

If You're Not Breastfeeding Reduce:
  • Cottage cheese to 1/2 cup at Morning Snack
  • Fruit cocktail to 1/2 cup at Morning Snack
  • Grilled Salmon to 4 ounces at Dinner
  • Semisweet chocolate chips at Snack/Dessert to 1 tablespoon
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