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Nourish Yourself and Your Baby with Plant-Based Goodness

Enjoy wholesome, nutrient-rich meals that support postpartum recovery and provide the essential nutrients for both you and your baby.

15-Day Vegan Meal Plan for New Mothers
Dec 28, 2024 | 8 min
15-Day Vegan Meal Plan for New Mothers

Welcoming a new life into the world is an incredibly joyful and emotional journey. As a new mother, prioritising your health and well-being becomes essential, especially regarding your diet. Transitioning to a well-balanced vegan meal plan can offer numerous benefits during the postpartum period and while breastfeeding. 

This blog will guide you through a comprehensive 15-day vegan meal plan designed to provide the nutrition you need to stay energised, support recovery, and ensure your little one receives the best possible nourishment through breast milk.

Why Should New Mothers Opt for a Vegan Diet?

A well-balanced vegan diet is packed with essential nutrients to support your body's recovery post-childbirth and promote healthy breastfeeding. Vegan diets are rich in fiber, vitamins, minerals, and antioxidants, which can help boost your energy levels, improve your mood, and aid in postpartum weight management. Moreover, plant-based foods are known to be anti-inflammatory, which can further assist in the healing process.

What are the Benefits of a Vegan Meal Plan for New Mothers?

Adopting a vegan meal plan during the postpartum period offers several benefits:

  • Enhanced Energy Levels: Plant-based diets are abundant in complex carbohydrates, providing a steady energy supply throughout the day.
  • Improved Digestion: High-fiber foods can help maintain healthy digestion and prevent constipation, a common issue postpartum.
  • Nutrient-Rich Breast Milk: Consuming various plant-based foods ensures breast milk is rich in essential nutrients, supporting baby growth and development.
  • Postpartum Weight Management: Vegan diets can help manage postpartum weight by promoting the consumption of low-calorie, nutrient-dense foods.

15-Day Vegan Meal Plan for New Mothers

Day 1-3

Day 1: Breakfast: Smoothie with Spinach, Banana, and Chia Seeds

Ingredients:

  • 1 cup spinach
  • 1 banana
  • 1 tablespoon chia seeds
  • 1 cup almond milk (or any plant-based milk)

Instructions:

  • Combine all ingredients in a blender.
  • Blend until smooth.
  • Serve immediately.

Lunch: Quinoa and Black Bean Salad

Ingredients:

  • 1 cup cooked quinoa
  • 1 can black beans, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn kernels
  • 1 avocado, diced
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  • Combine a large bowl of quinoa, black beans, cherry tomatoes, corn, avocado, and cilantro.
  • Drizzle with lime juice and season with salt and pepper.
  • Toss to combine and serve.

Dinner: Tofu Stir-Fry with Mixed Vegetables

Ingredients:

  • 1 block tofu, pressed and cubed
  • 2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger

Instructions:

  • Heat olive oil in a large skillet over medium-high heat.
  • Add tofu and cook until golden brown on all sides. Remove from skillet and set aside.
  • Add garlic and ginger, and sauté for 1 minute in the same skillet.
  • Add mixed vegetables and cook until tender.
  • Return the tofu to the skillet and add soy sauce and sesame oil.
  • Toss to combine and cook for another 2-3 minutes.
  • Serve over rice or noodles.

Snack: Apple Slices with Almond Butter

Ingredients:

  • 1 apple, sliced
  • 2 tablespoons almond butter

Instructions:

  • Slice the apple.
  • Serve with almond butter for dipping.

Day 2: Breakfast: Oatmeal with Fresh Berries and Hemp Seeds

Ingredients:

  • 1 cup rolled oats
  • 2 cups water or plant-based milk
  • 1/2 cup fresh berries (e.g., strawberries, blueberries)
  • 1 tablespoon hemp seeds
  • 1 tablespoon maple syrup (optional)

Instructions:

  • In a pot, bring water or milk to a boil.
  • Add oats and reduce heat to a simmer.
  • Cook for 5-7 minutes, stirring occasionally, until oats are tender.
  • Serve topped with fresh berries, hemp seeds, and a drizzle of maple syrup.

Lunch: Lentil Soup with a Side of Whole-Grain Bread

Ingredients:

  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 6 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Whole-grain bread for serving

Instructions:

  • In a large pot, sauté onion, carrots, celery, and garlic until softened.
  • Add lentils, diced tomatoes, and vegetable broth.
  • Season with cumin, paprika, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
  • Serve with whole-grain bread.

Dinner: Stuffed Bell Peppers with Rice and Black Beans

Ingredients:

  • 4 bell peppers, tops cut off and seeds removed
  • 1 cup cooked rice
  • 1 can black beans, drained and rinsed
  • 1 cup corn kernels
  • 1 cup diced tomatoes
  • 1 teaspoon chilli powder
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 375°F (190°C).
  • Combine rice, black beans, corn, tomatoes, chilli powder, cumin, salt, and pepper in a bowl.
  • Stuff each bell pepper with the mixture.
  • Place stuffed peppers in a baking dish and cover with foil.
  • Bake for 30-35 minutes, until peppers are tender.
  • Serve hot.

Snack: Carrot Sticks with Hummus

Ingredients:

  • 2 carrots, cut into sticks
  • 1/2 cup hummus

Instructions:

  • Cut carrots into sticks.
  • Serve with hummus for dipping.

Day 3: Breakfast: Avocado Toast on Whole-Grain Bread

Ingredients:

  • 1 avocado
  • 2 slices whole-grain bread
  • Salt and pepper to taste
  • Red pepper flakes (optional)

Instructions:

  • Toast the whole-grain bread.
  • Mash the avocado and spread it on the toast.
  • Season with salt, pepper, and red pepper flakes if desired.
  • Serve immediately.

Lunch: Chickpea Salad Sandwich

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 2 tablespoons vegan mayo
  • 1 tablespoon Dijon mustard
  • 1 celery stalk, chopped
  • 1/4 cup red onion, chopped
  • 1/4 cup dill pickles, chopped
  • Salt and pepper to taste
  • Whole-grain bread or a wrap

Instructions:

  • In a bowl, mash chickpeas with a fork or potato masher.
  • Add vegan mayo, Dijon mustard, celery, red onion, and dill pickles.
  • Season with salt and pepper.
  • Mix well and serve on whole-grain bread or in a wrap.

Dinner: Spaghetti with Marinara Sauce and Steamed Broccoli

Ingredients:

  • 8 oz spaghetti (whole-grain or gluten-free)
  • 2 cups marinara sauce
  • 2 cups broccoli florets
  • Salt and pepper to taste

Instructions:

  • Cook spaghetti according to package instructions.
  • Heat marinara sauce in a saucepan over medium heat.
  • Steam broccoli until tender.
  • Serve spaghetti topped with marinara sauce and a side of steamed broccoli.

Snack: Mixed Nuts and Dried Fruit

Ingredients:

  • 1/4 cup mixed nuts
  • 1/4 cup dried fruit

Instructions:

  • Combine mixed nuts and dried fruit in a bowl.
  • Serve as a snack.

Day 4-6

Day 4: Breakfast: Chia Pudding with Almond Milk and Strawberries

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1/2 cup strawberries, sliced

Instructions:

  • Combine chia seeds, almond milk, and maple syrup in a bowl.
  • Stir well and refrigerate overnight.
  • In the morning, top with sliced strawberries.
  • Serve chilled.

Lunch: Spinach and Tofu Salad with Lemon Vinaigrette

Ingredients:

  • 2 cups spinach
  • 1 block tofu, cubed
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, sliced
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  • Combine spinach, tofu, cherry tomatoes, and red onion in a large bowl.
  • Whisk together lemon juice, olive oil, salt, and pepper in a small bowl.
  • Drizzle the dressing over the salad and toss to combine.
  • Serve immediately.

Dinner: Vegan Chili with Kidney Beans and Corn

Ingredients:

  • 1 can kidney beans, drained and rinsed
  • 1 can corn, drained
  • 1 can diced tomatoes
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 bell pepper, chopped
  • 1 tablespoon chilli powder
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  • In a large pot, sauté onion, garlic, and bell pepper until softened.
  • Add kidney beans, corn, diced tomatoes, chilli powder, cumin, salt, and pepper.
  • Bring to a boil, reduce heat and simmer for 20-25 minutes.
  • Serve hot.

Snack: Celery Sticks with Peanut Butter

Ingredients:

  • 2 celery stalks, cut into sticks
  • 2 tablespoons peanut butter

Instructions:

  • Cut celery into sticks.
  • Serve with peanut butter for dipping.

Day 5: Breakfast: Smoothie Bowl with Mango, Spinach, and Flax Seeds

Ingredients:

  • 1 cup frozen mango chunks
  • 1 cup spinach
  • 1 tablespoon flax seeds
  • 1 cup almond milk
  • Toppings: fresh berries, granola, coconut flakes

Instructions:

  • Blend mango, spinach, flax seeds, and almond milk until smooth.
  • Pour into a bowl and add your favourite toppings.
  • Serve immediately.

Lunch: Hummus and Vegetable Wrap

Ingredients:

  • 1 whole-grain wrap
  • 1/2 cup hummus
  • 1/2 cup shredded carrots
  • 1/2 cup cucumber slices
  • 1/4 cup bell pepper slices
  • 1/4 cup spinach leaves

Instructions:

  • Spread hummus over the wrap.
  • Layer with shredded carrots, cucumber slices, bell pepper slices, and spinach leaves.
  • Roll up the wrap and cut it in half.
  • Serve immediately.

Dinner: Grilled Portobello Mushrooms with Quinoa

Ingredients:

  • 2 large portobello mushrooms
  • 1 cup cooked quinoa
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste

Instructions:

  • Preheat the grill to medium-high heat.
  • Brush portobello mushrooms with olive oil and season with salt and pepper.
  • Grill mushrooms for 5-7 minutes on each side until tender.
  • Combine cooked quinoa, minced garlic, and balsamic vinegar in a bowl.
  • Serve grilled mushrooms over quinoa.

Snack: Rice Cakes with Avocado Spread

Ingredients:

  • 2 rice cakes
  • 1 avocado
  • Salt and pepper to taste
  • Red pepper flakes (optional)

Instructions:

  • Mash avocado and season with salt, pepper, and red flakes if desired.
  • Spread avocado over rice cakes.
  • Serve immediately.

Day 6: Breakfast: Whole-Grain Pancakes with Blueberries

Ingredients:

  • 1 cup whole-grain flour
  • 1 tablespoon baking powder
  • 1 tablespoon flaxseed meal
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1/2 cup blueberries

Instructions:

  • Mix whole-grain flour, baking powder, and flaxseed meal in a bowl.
  • Add almond milk and maple syrup, and stir until combined.
  • Fold in blueberries.
  • Heat a non-stick skillet over medium heat and pour batter to form pancakes.
  • Cook until bubbles form on the surface, then flip and cook until golden brown.
  • Serve with extra blueberries and maple syrup if desired.

Lunch: Bean and Vegetable Soup

Ingredients:

  • 1 can mixed beans, drained and rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste

Instructions:

  • In a large pot, sauté onion, carrots, celery, and garlic until softened.
  • Add mixed beans, diced tomatoes, vegetable broth, thyme, salt, and pepper.
  • Bring to a boil, reduce heat and simmer for 20-25 minutes.
  • Serve hot.

Dinner: Vegan Lasagna with Tofu Ricotta

Ingredients:

  • 9 lasagna noodles
  • 1 block tofu, crumbled
  • 2 cups spinach, chopped
  • 2 cups marinara sauce
  • 1 cup shredded vegan cheese (optional)
  • 1 tablespoon nutritional yeast
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 375°F (190°C).
  • Cook lasagna noodles according to package instructions.
  • Mix crumbled tofu, chopped spinach, nutritional yeast, salt, and pepper in a bowl.
  • Spread a layer of marinara sauce in a baking dish.
  • Layer with lasagna noodles, tofu mixture, and marinara sauce.
  • Repeat layers, ending with marinara sauce.
  • Top with shredded vegan cheese if using.
  • Cover with foil and bake for 30-35 minutes.
  • Remove foil and bake for an additional 10 minutes.
  • Serve hot.

Snack: Fresh Fruit Salad

Ingredients:

  • 1 cup mixed fresh fruits (e.g., strawberries, blueberries, kiwi, mango)
  • 1 tablespoon fresh mint, chopped (optional)

Instructions:

  • Chop fruits into bite-sized pieces.
  • Combine in a bowl and mix gently.
  • Garnish with chopped mint if desired.
  • Serve immediately.

Day 7-9

Day 7: Breakfast: Smoothie with Kale, Pineapple, and Chia Seeds

Ingredients:

  • 1 cup kale
  • 1 cup frozen pineapple chunks
  • 1 tablespoon chia seeds
  • 1 cup coconut water

Instructions:

  • Combine all ingredients in a blender.
  • Blend until smooth.
  • Serve immediately.

Lunch: Quinoa and Chickpea Bowl with Tahini Dressing

Ingredients:

  • 1 cup cooked quinoa
  • 1 can chickpeas, drained and rinsed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, chopped
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • 1 tablespoon water
  • Salt and pepper to taste

Instructions:

  • Combine a bowl of quinoa, chickpeas, cherry tomatoes, cucumber, and red onion.
  • Whisk together tahini, lemon juice, water, salt, and pepper in a small bowl.
  • Drizzle dressing over the quinoa bowl and toss to combine.
  • Serve immediately.

Dinner: Vegan Curry with Lentils and Spinach

Ingredients:

  • 1 cup red lentils, rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 can of coconut milk
  • 2 cups vegetable broth
  • 2 cups spinach, chopped
  • Salt and pepper to taste

Instructions:

  • In a large pot, sauté onion and garlic until softened.
  • Add curry powder and stir for 1 minute.
  • Add lentils, coconut milk, and vegetable broth.
  • Bring to a boil, then reduce heat and simmer for 20-25 minutes, until lentils are tender.
  • Stir in spinach and cook until wilted.
  • Season with salt and pepper.
  • Serve hot over rice or with naan bread.

Snack: Edamame

Ingredients:

  • 1 cup edamame in pods
  • Salt to taste

Instructions:

  • Steam or boil edamame until tender.
  • Sprinkle with salt.
  • Serve immediately.

Day 8

Breakfast: Overnight Oats with Almond Milk and Bananas

Ingredients:

  • 1 cup rolled oats
  • 1 cup almond milk
  • 1 banana, sliced
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup (optional)

Instructions:

  • Combine oats, almond milk, chia seeds, and maple syrup in a bowl.
  • Stir well and refrigerate overnight.
  • In the morning, top with sliced banana.
  • Serve chilled.

Lunch: Veggie Burger with Sweet Potato Fries

Ingredients:

  • 2 veggie burger patties
  • 2 whole-grain buns
  • Lettuce, tomato, and onion for toppings
  • 2 large sweet potatoes, cut into fries
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 425°F (220°C).
  • Toss sweet potato fries with olive oil, salt, and pepper.
  • Spread on a baking sheet and bake for 20-25 minutes, turning halfway through, until crispy.
  • Cook veggie burger patties according to package instructions.
  • Assemble burgers with buns, patties, and desired toppings.
  • Serve with sweet potato fries.

Dinner: Tofu and Vegetable Stir-Fry

Ingredients:

  • 1 block tofu, pressed and cubed
  • 2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas)
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger

Instructions:

  • Heat olive oil in a large skillet over medium-high heat.
  • Add tofu and cook until golden brown on all sides. Remove from skillet and set aside.
  • Add garlic and ginger, and sauté for 1 minute in the same skillet.
  • Add mixed vegetables and cook until tender.
  • Return the tofu to the skillet and add soy sauce and sesame oil.
  • Toss to combine and cook for another 2-3 minutes.
  • Serve over rice or noodles.

Snack: Roasted Chickpeas

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 400°F (200°C).
  • Toss chickpeas with olive oil, paprika, garlic powder, salt, and pepper.
  • Spread on a baking sheet and roast for 20-25 minutes until crispy.
  • Serve as a snack.

Day 9: Breakfast: Smoothie Bowl with Berries, Spinach, and Hemp Seeds

Ingredients:

  • 1 cup frozen mixed berries
  • 1 cup spinach
  • 1 tablespoon hemp seeds
  • 1 cup almond milk
  • Toppings: fresh berries, granola, coconut flakes

Instructions:

  • Blend frozen berries, spinach, hemp seeds, and almond milk until smooth.
  • Pour into a bowl and add your favourite toppings.
  • Serve immediately.

Lunch: Black Bean and Corn Salad

Ingredients:

  • 1 can black beans, drained and rinsed
  • 1 cup corn kernels
  • 1 red bell pepper, diced
  • 1/4 cup red onion, chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  • Combine black beans, corn, bell pepper, red onion, and cilantro in a large bowl.
  • Drizzle with lime juice and season with salt and pepper.
  • Toss to combine and serve.

Dinner: Stuffed Acorn Squash with Quinoa and Cranberries

Ingredients:

  • 2 acorn squash, halved and seeded
  • 1 cup cooked quinoa
  • 1/4 cup dried cranberries
  • 1/4 cup chopped pecans
  • 1 tablespoon olive oil
  • 1 tablespoon maple syrup
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 375°F (190°C).
  • Place acorn squash halves cut side down on a baking sheet and bake for 30 minutes, until tender.
  • Combine cooked quinoa, dried cranberries, chopped pecans, olive oil, maple syrup, salt, and pepper in a bowl.
  • Remove the squash from the oven and fill each half with the quinoa mixture.
  • Return to the oven and bake for an additional 10-15 minutes.
  • Serve hot.

Snack: Dark Chocolate and Almonds

Ingredients:

  • 1 ounce dark chocolate
  • 1/4 cup almonds

Instructions:

  • Break the dark chocolate into pieces.
  • Serve with almonds as a snack.

Day 10-12

Day 10: Breakfast: Avocado and Tomato Toast on Whole-Grain Bread

Ingredients:

  • 1 avocado
  • 1 tomato, sliced
  • 2 slices whole-grain bread
  • Salt and pepper to taste

Instructions:

  • Toast the whole-grain bread.
  • Mash the avocado and spread it on the toast.
  • Top with tomato slices and season with salt and pepper.
  • Serve immediately.

Lunch: Lentil and Vegetable Stew

Ingredients:

  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 6 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste

Instructions:

  • In a large pot, sauté onion, carrots, celery, and garlic until softened.
  • Add lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
  • Serve hot.

Dinner: Vegan Burrito Bowl with Black Beans and Rice

Ingredients:

  • 1 cup cooked rice
  • 1 can black beans, drained and rinsed
  • 1 cup corn kernels
  • 1 cup diced tomatoes
  • 1 avocado, sliced
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  • Combine cooked rice, black beans, corn, diced tomatoes, avocado, and cilantro in a bowl.
  • Drizzle with lime juice and season with salt and pepper.
  • Toss to combine and serve.

Snack: Apple Slices with Tahini

Ingredients:

  • 1 apple, sliced
  • 2 tablespoons tahini

Instructions:

  • Slice the apple.
  • Serve with tahini for dipping.

Day 11: Breakfast: Chia Pudding with Coconut Milk and Mango

Ingredients:

  • 1/4 cup chia seeds
  • 1 cup coconut milk
  • 1 tablespoon maple syrup
  • 1/2 cup mango, diced

Instructions:

  • Combine chia seeds, coconut milk, and maple syrup in a bowl.
  • Stir well and refrigerate overnight.
  • In the morning, top with diced mango.
  • Serve chilled.

Lunch: Spinach and Chickpea Salad with Lemon Dressing

Ingredients:

  • 2 cups spinach
  • 1 can chickpeas, drained and rinsed
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, sliced
  • 2 tablespoons lemon juice
  • 2 tablespoons olive oil
  • Salt and pepper to taste

Instructions:

  • Combine spinach, chickpeas, cherry tomatoes, and red onion in a large bowl.
  • Whisk together lemon juice, olive oil, salt, and pepper in a small bowl.
  • Drizzle the dressing over the salad and toss to combine.
  • Serve immediately.

Dinner: Vegan Shepherd's Pie with Lentils

Ingredients:

  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 1 cup peas
  • 1 cup corn kernels
  • 1 cup vegetable broth
  • 1 tablespoon tomato paste
  • 4 cups mashed potatoes
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 375°F (190°C).
  • In a large pot, sauté onion, carrots, and garlic until softened.
  • Add lentils, vegetable broth, tomato paste, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 20-25 minutes, until lentils are tender.
  • Stir in peas and corn.
  • Transfer the mixture to a baking dish and spread mashed potatoes on top.
  • Bake for 20-25 minutes, until the top is golden brown.
  • Serve hot.

Snack: Trail Mix with Nuts and Dried Fruit

Ingredients:

  • 1/4 cup mixed nuts
  • 1/4 cup dried fruit

Instructions:

  • Combine mixed nuts and dried fruit in a bowl.
  • Serve as a snack.

Day 12: Breakfast: Smoothie with Spinach, Berries, and Flax Seeds

Ingredients:

  • 1 cup spinach
  • 1 cup frozen mixed berries
  • 1 tablespoon flax seeds
  • 1 cup almond milk

Instructions:

  • Combine all ingredients in a blender.
  • Blend until smooth.
  • Serve immediately.

Lunch: Grilled Vegetable Sandwich with Hummus

Ingredients:

  • 2 slices whole-grain bread
  • 1/2 cup hummus
  • 1/2 cup grilled vegetables (e.g., zucchini, bell peppers, eggplant)
  • Salt and pepper to taste

Instructions:

  • Spread hummus on one side of each bread slice.
  • Layer grilled vegetables on one slice of bread and season with salt and pepper.
  • Top with the other slice of bread, hummus side down.
  • Serve immediately.

Dinner: Vegan Pad Thai with Tofu and Vegetables

Ingredients:

  • 1 block tofu, pressed and cubed
  • 2 cups mixed vegetables (e.g., bell peppers, carrots, snap peas)
  • 8 oz rice noodles
  • 2 tablespoons soy sauce
  • 1 tablespoon peanut butter
  • 1 tablespoon lime juice
  • 1 tablespoon maple syrup
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger
  • 1/4 cup chopped peanuts (optional)
  • Lime wedges and cilantro for garnish

Instructions:

  • Cook rice noodles according to package instructions. Drain and set aside.
  • In a large skillet, heat oil over medium-high heat. Add tofu and cook until golden brown. Remove from skillet and set aside.
  • In the same skillet, sauté garlic and ginger for 1 minute.
  • Add mixed vegetables and cook until tender.
  • Whisk together soy sauce, peanut butter, lime juice, and maple syrup in a small bowl.
  • Add cooked noodles and tofu to the skillet. Pour sauce over and toss to combine.
  • Garnish with chopped peanuts, lime wedges, and cilantro.
  • Serve immediately.

Snack: Fresh Fruit with a Handful of Nuts

Ingredients:

  • 1 cup fresh fruit (e.g., apple slices, berries, grapes)
  • 1/4 cup nuts

Instructions:

  • Arrange fresh fruit on a plate.
  • Serve with a handful of nuts.

Day 13-15

Day 13: Breakfast: Oatmeal with Almond Milk, Bananas, and Chia Seeds

Ingredients:

  • 1 cup rolled oats
  • 2 cups almond milk
  • 1 banana, sliced
  • 1 tablespoon chia seeds
  • 1 tablespoon maple syrup (optional)

Instructions:

  • In a pot, bring almond milk to a boil.
  • Add oats and reduce heat to a simmer.
  • Cook for 5-7 minutes, stirring occasionally, until oats are tender.
  • Serve topped with sliced banana, chia seeds, and a drizzle of maple syrup.

Lunch: Chickpea and Quinoa Salad with Avocado

Ingredients:

  • 1 cup cooked quinoa
  • 1 can chickpeas, drained and rinsed
  • 1 avocado, diced
  • 1/4 cup red onion, chopped
  • 1/4 cup cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

Instructions:

  • Combine a large bowl of quinoa, chickpeas, avocado, red onion, and cilantro.
  • Drizzle with lime juice and season with salt and pepper.
  • Toss to combine and serve.

Dinner: Vegan Mushroom Risotto

Ingredients:

  • 1 cup arborio rice
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cups mushrooms, sliced
  • 4 cups vegetable broth
  • 1/4 cup nutritional yeast
  • 1/4 cup white wine (optional)
  • Salt and pepper to taste
  • Fresh parsley for garnish

Instructions:

  • In a large pot, sauté onion and garlic until softened.
  • Add mushrooms and cook until they release their moisture.
  • Stir in arborio rice and cook for 1-2 minutes.
  • Add white wine if using and cook until evaporated.
  • Gradually add vegetable broth, one cup at a time, stirring frequently until absorbed.
  • Continue adding broth and stirring until rice is creamy and tender.
  • Stir in nutritional yeast and season with salt and pepper.
  • Garnish with fresh parsley and serve hot.

Snack: Carrot Sticks with Guacamole

Ingredients:

  • 2 carrots, cut into sticks
  • 1/2 cup guacamole

Instructions:

  • Cut carrots into sticks.
  • Serve with guacamole for dipping.

Day 14: Breakfast: Smoothie Bowl with Kale, Kiwi, and Hemp Seeds

Ingredients:

  • 1 cup kale
  • 1 cup frozen kiwi chunks
  • 1 tablespoon hemp seeds
  • 1 cup coconut water
  • Toppings: fresh kiwi slices, granola, coconut flakes

Instructions:

  • Blend kale, frozen kiwi, hemp seeds, and coconut water until smooth.
  • Pour into a bowl and add your favourite toppings.
  • Serve immediately.

Lunch: Tofu and Vegetable Stir-Fry with Brown Rice

Ingredients:

  • 1 block tofu, pressed and cubed
  • 2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas)
  • 2 cups cooked brown rice
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon sesame oil
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger

Instructions:

  • Heat olive oil in a large skillet over medium-high heat.
  • Add tofu and cook until golden brown on all sides. Remove from skillet and set aside.
  • Add garlic and ginger, and sauté for 1 minute in the same skillet.
  • Add mixed vegetables and cook until tender.
  • Return the tofu to the skillet and add soy sauce and sesame oil.
  • Toss to combine and cook for another 2-3 minutes.
  • Serve over brown rice.

Dinner: Black Bean Enchiladas with Salsa

Ingredients:

  • 8 corn tortillas
  • 1 can black beans, drained and rinsed
  • 1 cup corn kernels
  • 1 cup salsa
  • 1/2 cup chopped cilantro
  • 1/4 cup chopped green onions
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  • Preheat oven to 375°F (190°C).
  • Combine black beans, corn, cilantro, green onions, cumin, salt, and pepper in a bowl.
  • Place a spoonful of the mixture in each tortilla, roll it up, and place it in a baking dish.
  • Pour salsa over the enchiladas.
  • Cover with foil and bake for 20-25 minutes.
  • Serve hot.

Snack: Mixed Berries with Coconut Yogurt

Ingredients:

  • 1 cup mixed berries
  • 1/2 cup coconut yogurt

Instructions:

  • Serve mixed berries with a side of coconut yogurt.

Day 15: Breakfast: Avocado Toast on Whole-Grain Bread with a Sprinkle of Hemp Seeds

Ingredients:

  • 1 avocado
  • 2 slices whole-grain bread
  • 1 tablespoon hemp seeds
  • Salt and pepper to taste

Instructions:

  • Toast the whole-grain bread.
  • Mash the avocado and spread it on the toast.
  • Sprinkle with hemp seeds and season with salt and pepper.
  • Serve immediately.

Lunch: Spinach and Lentil Soup

Ingredients:

  • 1 cup lentils, rinsed
  • 2 cups spinach, chopped
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves garlic, minced
  • 6 cups vegetable broth
  • 1 teaspoon cumin
  • Salt and pepper to taste

Instructions:

  • In a large pot, sauté onion, carrots, and garlic until softened.
  • Add lentils, vegetable broth, cumin, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 30-40 minutes until lentils are tender.
  • Stir in chopped spinach and cook until wilted.
  • Serve hot.

Dinner: Vegan Spaghetti Bolognese with Lentils

Ingredients:

  • 8 oz spaghetti (whole-grain or gluten-free)
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 can diced tomatoes
  • 1 cup tomato sauce
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • Salt and pepper to taste

Instructions:

  • Cook spaghetti according to package instructions.
  • In a large pot, sauté onion and garlic until softened.
  • Add lentils, diced tomatoes, tomato sauce, oregano, basil, salt, and pepper.
  • Bring to a boil, then reduce heat and simmer for 30-35 minutes, until lentils are tender.
  • Serve over cooked spaghetti.

Snack: Sliced Cucumber with Hummus

Ingredients:

  • 1 cucumber, sliced
  • 1/2 cup hummus

Instructions:

  • Slice the cucumber.
  • Serve with hummus for dipping.

In Conclusion

Incorporating various nutrient-dense foods will ensure you and your baby receive the best possible nourishment. Embrace this journey to discover the myriad benefits of a balanced vegan diet, from improved digestion and mood to better overall health. Try these recipes and witness the positive changes they bring to your life. Maintaining a balanced and nutritious diet is key to your well-being and your baby's development. Here's to a healthy and happy postpartum period!

FAQs

1. How can a vegan diet support postpartum recovery?

A vegan diet supports postpartum recovery by providing essential nutrients like vitamins, minerals, and antioxidants that aid tissue repair and reduce inflammation. The high fiber content improves digestion and helps manage postpartum weight. Additionally, plant-based foods boost energy levels, enhancing overall well-being.

2. Which plant-based foods are rich in protein for new mothers?

New mothers can get ample protein from plant-based foods such as beans, lentils, chickpeas, tofu, tempeh, and edamame. Nuts, seeds, and whole grains like quinoa and bulgur are excellent protein sources, essential for muscle repair and overall health.

3. How important is hydration for new mothers following a vegan diet?

Hydration is crucial for new mothers, especially vegans, to support milk production and overall health. Drinking plenty of water and herbal teas and consuming hydrating foods like fruits and vegetables ensures adequate fluid intake. Proper hydration helps maintain energy levels and supports bodily functions.

4. How can new mothers meet their vitamin B12 needs on a vegan diet?

New mothers can meet their vitamin B12 needs by consuming fortified foods such as plant-based milk, cereals, and nutritional yeast. Taking a B12 supplement is also recommended to ensure adequate intake. Regularly monitoring B12 levels with a healthcare provider can help maintain optimal health.

5. What are some vegan snacks that are good for breastfeeding mothers?

Good vegan snacks for breastfeeding mothers include apple slices with almond butter, carrot sticks with hummus, and mixed nuts and dried fruit. Other options are smoothie bowls with fresh fruits and seeds and avocado toast on whole-grain bread. These snacks provide essential nutrients and sustained energy.

Read More: 

7-Day Couples Meal Plan: Quick & Delicious Recipes for Busy Lives

10-Day Quick and Easy Low-Carb Dinner Meal Plan: Healthy & Delicious

7-Day Quick and Easy Seafood Dinner Meal Plan: Delicious & Nutritious

7 Day Quick and Easy Vegetarian Dinner Meal Plan: Simple & Delicious Recipes

30-Day Muscle Gain Meal Plan: Build Strength and Muscle

About The Author

Maurice Maffeo
Culinary Director, Delicut

Chef Maurice Maffeo has over 30 years of experience in the culinary world. He has been executive chef to top names in the middle east like Carlucios and Cafe Bateel and Strada Group of Restaurants in the UK.

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