MENU PLAN FOR POSTNATAL MOTHERS

BREAKFAST MID-MORNING LUNCH EVENING DINNER FOODS TO

[7:30- 8:00 AM] SNACKS [1:00-1:30 PM] SNACKS [7:30- 8:00 PM] AVOID
[10:45-11:00 AM] [4:30- 5:00 PM]
▪ Idly/Dosai with curry ▪ Soup (carrot, ▪ Rice with ▪ Fenugreek/ Ajwain ▪ Rice with Daal and ▪ Pickles
leaf powder and coriander) ➢ Milagu kuzhambu/ tea yogurt ▪ Chillies
gingelly oil/Ghee pepper sambar ▪ Maida
▪ Smoothie ( Apple, ➢ Plain moongdal ▪ Dry fruits ▪ Idiyyappam / ▪ Toor dal
▪ Upma (Poha, Rawa, Banana, ➢ Moringa/ Drumsticks appam with milk (thuvaram
Vermicelli, Semiya) pomegranate, nuts kuzhambu ▪ Biscuit paruppu)
and dates) ➢ Avarakkakai poriyal ▪ Chapatti with palak ▪ Spices
▪ Oats/ Rice porridge ➢ Podalangai kootu ▪ Nutritive balls paneer subzi ▪ Coffee/ tea
▪ Salad (cucumber, ➢ Menthiya kerrai poriyal ▪ Fruits like
▪ Kanji(Puzhungal beetroot, carrot, ➢ Peerkangai thovayal ▪ Sliced melon ▪ Plain paratha with grapes, mango,
arisi , sathumavu) sprout, quinoa) ➢ Kathirikai poriyal. chutney of tomato lemon
➢ Pepper jeera rasam. ▪ Turmeric tea and pudina ▪ Fried snacks (
▪ White bread toast ▪ Fruits (Apple, ➢ Karuvepalai thovayal. Baji, bonda,
with butter banana, melon, ➢ Sundakkai/Manathakka ▪ Fresh juice ▪ Idly/ Dosai with samosa)
orange) li vathal. fenugreek/coriander ▪ Rajma/ channa
➢ Sambar/ rasam. / tomato/ onion/ masala
▪ Almond, walnuts, ➢ Kootu( bottle gaurd, sesame chutney ▪ Potato chips
raisins, dates lady’s finger, ▪ Junk foods
drumstricks) ▪ Hot Drinks
➢ Mixed vegetable curry. ▪ Soft drinks(coco
➢ Variety rice( Lemon, cola,pepsi,)
coconut, vegetable). ▪ Green banana
➢ Vegetable pulov
➢ Biriyani with raita.
➢ Fish curry, Mutton and
Chicken