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day 1:
Breakfast: Two eggs cooked to your choice with spinach and cheese and one medium orange
Lunch: A salad of grilled chicken topped with seeds of your choice and olive oil and pepper

Dinner: Grilled salmon with side of brown rice, mixed with kale and spices following a side of broccoli ( two servings of each, three servings of brown rice)
Snack: Low-Fat yogurt with blueberries mixed in
beverage: Two quarts of water a day
day : 2
Breakfast: Two eggs cooked to your choice with a side of two whole wheat pieces of bread with and avocado sliced and spread on top
Lunch: Chicken barley soup (carrots, potato slices, peas, onions, mushrooms)
Dinner: Turkey and bean burrito with vegetables and avocado to your liking on whole wheat tortillas with a side salad
Snack: Guacamole with spinach chips

beverage: Two quarts of water a day

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the average women needs a balanced diet, getting the recommended amounts of iron18mg, calcium 1000mg, lots of vitamins and other necessary nutrition. Breast feeding women need a lot of the same nutrition but now that they are the source of food for a growing human they need more nutrition such as 300 more mg of calcium, 20-30 more mg of vitamin C, 200 more calories, and the daily does of recommended vitamins. Breastfeeding women need to meet these requirements because as they are the source of food for a growing human that needs lots of nutritional value in their diet. If a breastfeeding women has a diet that is lacking in the needed nutritional value they will not give their baby its needed nutrition which could lead to the baby being unhealthy or even malnourished. However if her diet is high in nutrition and meets daily needs than her and her  baby will be very healthy.

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https://www.ucsfhealth.org/education/nutrition_tips_for_breastfeeding_mothers/
https://www.ucsfbenioffchildrens.org/education/nutrition_tips_for_breastfeeding_mothers/
http://americanpregnancy.org/?s=breast+feeding
- https://www.todaysparent.com/recipes/breastfeeding-meal-ideas
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https://www.webmd.com/parenting/baby/breast-feeding-diet#2-3
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http://www.momjunction.com/articles/healthy-recipes-for-breastfeeding-moms_00387450/#gref
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Chocolate Chip Banana Muffins

You Will Need:

1/3 cup of butter, soft or melted

3-4 ripe bananas

1 teaspoon of vanilla

1 cup of sugar

1 egg

1 cup of flour

1 teaspoon of baking soda

1/2 cup of rolled oats

2 tablespoons of Flax Seed

2 tablespoons of Brewer’s Yeast

1 cup of chocolate chips

1 cup of chopped nuts of your choice

A pinch of salt

How To:

1. Preheat the oven to 350 degrees Fahrenheit and place the muffin liners in the muffin pan.

2. In a mixing bowl, mash the bananas. Add the melted butter and mix well.

3. Next, add egg and vanilla and mix again. Lastly, add sugar and mix until it is well-blended.

4. In a separate mixing bowl, combine baking soda, flour, salt, flax seed and Brewer’s yeast until well combined.

5. Now add the banana mixture to the dry ingredients. Once it is well combined, add the rolled oats to it.

6. Next, add the nuts and chocolate chips and mix well.

7. Fill the muffin pan 3/4th way up and bake for 30 to 35 minutes or until the toothpick inserted comes out clean.

8. Let it cool on the wire rack and then serve.