MENU PLANNING FOR LACTATING MOTHER

Breakfast:
Scrambled eggs (2 large eggs) with spinach and tomatoes (Chon: 14g, Cho: 4g, Fats:
10g)
Whole grain toast (2 slices) with avocado spread (Chon: 6g, Cho: 28g, Fats: 10g)
Greek yogurt (1 cup) with mixed berries (Chon: 18g, Cho: 20g, Fats: 2g)

Snack:
Apple slices with almond butter (Chon: 3g, Cho: 25g, Fats: 9g)

Lunch:
Grilled chicken breast (4 oz) with quinoa and roasted vegetables (Chon: 32g, Cho:
45g, Fats: 6g)
Mixed green salad with olive oil and lemon dressing (Chon: 2g, Cho: 5g, Fats: 14g)
Snack:

Baby carrots with hummus (Chon: 3g, Cho: 10g, Fats: 3g)

Dinner:
Baked salmon (4 oz) with sweet potato and steamed broccoli (Chon: 28g, Cho: 30g,
Fats: 12g)
Brown rice (1/2 cup) (Chon: 2g, Cho: 22g, Fats: 1g)

Snack:
Greek yogurt (1 cup) with sliced almonds and honey (Chon: 18g, Cho: 20g, Fats: 15g)

CPF COMPUTATION.
2500 x .60 = 1500/4 = 375g of CHO
2500 x .25 = 655/4 = 156g of CHON
2500 x .15 = 375/9 = 42g of FAT

Breakfast:

Champorado (Chocolate Rice Porridge): 1 serving (30g) - cho. 23g, chon 2g, fats 1g
Scrambled eggs: 1 small egg - cho. 0.6g, chon 6g, fats 5g
Sliced bananas: 1 medium banana - cho. 27g, chon 1g, fats 0g
Total: cho. 50.6g, chon 9g, fats 6g

Morning Snack:

Suman (Glutinous Rice Cake): 1 piece (30g) - cho. 20g, chon 1g, fats 1g
Mango slices: 1/2 cup - cho. 14g, chon 1g, fats 0g
Total: cho. 34g, chon 2g, fats 1g
Lunch:

Adobo Chicken: 1/4 cup (60g) - cho. 0g, chon 15g, fats 10g
Steamed white rice: 1/2 cup (100g) - cho. 35g, chon 2g, fats 0g
Steamed vegetables (carrots, green beans): 1/2 cup - cho. 5g, chon 1g, fats 0g
Total: cho. 40g, chon 18g, fats 10g

Afternoon Snack:

Bibingka (Rice Cake): 1 piece (50g) - cho. 30g, chon 3g, fats 1g
Avocado smoothie: 1/2 cup - cho. 10g, chon 1g, fats 10g
Total: cho. 40g, chon 4g, fats 11g

Dinner:

Sinigang (Tamarind Soup) with fish: 1 cup (240g) - cho. 10g, chon 15g, fats 5g
Steamed white rice: 1/2 cup (100g) - cho. 35g, chon 2g, fats 0g
Total: cho. 45g, chon 17g, fats 5g
Evening Snack:

Puto (Steamed Rice Cake): 2 pieces (60g) - cho. 35g, chon 4g, fats 2g
Chilled fresh melon: 1/2 cup - cho. 6g, chon 1g, fats 0g
Total: cho. 41g, chon 5g, fats 2g

CPF COMPUTATION.
1400 x .60 = 840/4 = 210g of CHO
1400 x .25 = 350/4 = 88g of CHON
1400 x .15 = 210/9 = 23g of FAT