Easy and Healthy Postpartum Meals Every New Mom Needs to Know

The postpartum period is a transformative time for new mothers, filled with joy and challenges as they adjust to life with a newborn. Amidst the sleepless nights and diaper changes, prioritizing nutrition can often fall to the bottom of the to-do list. However, fueling your body with nutritious meals is key to feeling your best, supporting recovery, and ensuring you have the energy to care for yourself and your baby. This comprehensive guide provides simple, healthy, and delicious postpartum meal ideas and strategies to make your postpartum journey smoother and more enjoyable.

The Importance of Postpartum Nutrition

Nutrition in the postpartum period is crucial for multiple reasons:

Support Healing

Nutritious meals and snacks support postpartum recovery and tissue repair by providing essential nutrients like protein, carbohydrates, healthy fats, and vitamins such as zinc, selenium, vitamin C, and folate. These nutrients aid in rebuilding tissues and replenishing nutrient stores depleted during pregnancy and childbirth.

Maintain Energy

Nutrition is key for maintaining the energy needed to support both you and your baby, especially during the adjustment to life with a newborn and sleepless nights. Eating regular meals and snacks helps keep your energy levels stable throughout the day.

Support Lactation

Breastfeeding requires extra energy and nutrients, so it's important to focus on nutrient-dense foods, prioritize hydration, and ensure you're getting enough calories. While some foods, like oats and flaxseeds, are considered galactagogues that may support milk production, there’s limited scientific evidence on their effectiveness. Rather than trying to go on a special diet or fixate on eating certain things, the key to supporting lactation is a balanced diet with sufficient energy and nutrients.

Read also: Ultimate Meal Guide

Meal Prep: A Game-Changer for New Parents

Adjusting to life with a newborn can be overwhelming, and finding time to prepare healthy meals is often the last thing on your mind. That's where meal prep comes in! In addition to the help of a meal train or family, having a meal plan in place can make a huge difference for new parents. This guide offers simple, healthy freezer meals and easy recipes, like slow cooker options, to ensure you have nutritious, stress-free meals ready in no time.

Benefits of Meal Prepping

Boosts energy: Nourishing meals help new moms stay energized, which is crucial during the demanding newborn phase.
Supports recovery: Proper nutrition aids in postpartum healing and tissue repair.
Encourages self-care: Having meals prepared allows new mothers to prioritize self-care during the busy newborn phase.

Getting Started with Postpartum Meal Prep

Assess Freezer Space

Take some time to assess and organize the freezer space you have before going all out in preparing meals and snacks. Knowing how much space you have will help you plan the quantity of meals you can store.

Storage Options

Here are a few storage tips!

Airtight storage containers
Ziploc freezer bags
Disposable casserole pans

If you use glass storage containers, make sure they are freezer safe and let them thaw in the refrigerator overnight (glass can shatter with quick temperature changes).

Determine Your Meal Prep Process

You can make a list of all the make-ahead meals and snacks you want for the postpartum period and create a separate grocery list for them. Then dedicate specific times to prepare these meals. Consider batch-cooking meals that can be easily portioned and frozen.

Read also: Healthy Camping Food

Food Safety

It's always important to be aware of food safety when it comes to thawing and reheating food. We have included tips in each of our freezer friendly recipes to help ensure you do this safely! The best options are to place the freezer meal in the refrigerator to thaw overnight or thaw the frozen meal in a cold water bath with running water or change the water every 30 minutes to prevent the water temperature from raising too rapidly. We don't recommend thawing a meal on the counter at room temperature as that increases the risk for bacterial growth in your food.

What to Include in Postpartum Meals and Snacks

We love trying to include a source of carbohydrate, protein, fat, and color/fiber in each meal. Including a source of carbohydrate, protein, fat, and color/fiber in a meal is important because each nutrient plays a vital role in meeting your nutrient needs and supporting overall health. Carbohydrates provide energy, protein supports muscle repair and growth, fats help with hormone regulation, brain function, satisfaction, and satiation, and fiber (from colorful vegetables and fruits and whole grains) aids digestion, supports heart health, and helps maintain energy levels. Together, they create a balanced meal that fuels your body and promotes long-term well-being.

Including 2-3 components like carbohydrates, protein, fat, or fiber in snacks helps keep you fuller longer and gives you steady energy between meals. Balanced snacks also make it easier to meet your daily nutrient needs and prevent constant hunger throughout the day.

That said, every meal or snack doesn’t have to be perfect-what matters most is focusing on variety and balance over time.

Postpartum Freezer Meal Ideas

Postpartum freezer meals are a lifesaver, with most of the cooking and prep work already done-just thaw, reheat, and sometimes add a few finishing touches.

Read also: Delicious Keto Vegetarian Meals

Soups and Stews

Chicken Soup: A classic comfort food that is good for the health as it contains gelatine, obtained from the bones when preparing the soup, which acts as an anti-inflammatory and helps to rebuild the strength of the mucosal lining of the stomach.
Slow Cooker Chicken Tortilla Soup: Top with crushed tortilla chips, shredded cheese, and avocado slices.
Creamy Vegan Black Bean Soup: This simple, savory soup is packed with healthy veggies and spices perfect to warm you up from the inside out!
Easy Taco Soup: This soup can be prepped in under 10 minutes. It's made with beef, onion, corn, tomatoes, and beans and is the perfect quick lunch or easy dinner! It freezes easily too.
Loaded Baked Potato Soup: This is a great one if you are running out of freezer meals or forgot to thaw something.
Vegan Chickpea Mushroom Tomato Stew with Polenta: If you're looking for a warm and cozy dinner that's easy to make, whip up this Vegan Chickpea Mushroom Tomato Stew with Polenta!

Casseroles and One-Pot Meals

Stuffed Pepper Casserole: Made with bell peppers, ground turkey, brown rice, zucchini, mushrooms, and cheese.
One Pot Pasta: Combine tomatoes, spinach, chicken, and whole wheat pasta in one pot for easy cleanup.
Vegetarian Enchilada Casserole: Layered with black beans, corn, green chilies, enchilada sauce and corn tortillas! This is an easy vegetarian meal the whole family will love!
1-Pot Vegan Burrito Casserole: This casserole is quick and easy to make, using simple ingredients that you probably already have in your pantry.

Protein-Packed Dishes

Baked Chicken with Potatoes and Carrots: Chicken contains protein, iron, as well as vitamin B for body tissue repair, and potatoes contain carbohydrates, vitamin C, and potassium for increased energy. Carrots contain beta-carotene, which helps improve immunity, while the olive oil helps regulate hormones.
Grilled Turkey Burgers: These burgers are so juicy! Make them for a crowd or halve the recipe for a smaller meal. When you grill them, make a double batch and then store the extra in the freezer for an easy burger night.
Baked Chicken Meatballs: These are not your average meatballs, made with ground chicken and packed with flavor!
Easy Lemon Pepper Tempeh: This tempeh is a simple and delicious plant-based dinner option.
BBQ Jackfruit Pulled Pork: This quick and easy dish is full of smokey flavor and a perfectly tender texture that all eaters love (vegan, vegetarian, and meat-eaters alike)!
Honey Garlic Tofu Recipe: This recipe is delicious and easy to make.
Vegan Butter Cauliflower "Chicken": This dish is rich, fragrant, and a healthy vegan butter chicken made with cauliflower.

Vegetarian and Vegan Options

Roasted Vegetables: Rich in Vitamin C, other nutrients, and fiber to aid digestion, they support recovery and help prevent constipation, a common postpartum issue.
Vegan Roasted Ratatouille Sheetpan Meal: If you're needing a healthy, nourishing dinner in a hurry, this Vegan Roasted Ratatouille Sheetpan Meal fits the bill. Just serve over brown rice for a delicious meal.
Thai Green Curry with Chickpeas: This delicious curry is on the table quickly. The curry paste is homemade and really easy to make, it can even be made ahead for later use.
Quick & Easy BBQ Chickpea Tacos: These tacos are a perfect 15 minute dinner!
Vegan Eggroll in a Bowl: Craving takeout? Try this mouthwatering vegan egg roll in a bowl.

Easy and Nutritious Meal Ideas

Breakfast

Slow Cooker Apple Cinnamon Steel Cut Oatmeal
Chia Seed Pudding: Made with coconut milk, chia seeds, raspberries, and cacao nibs. Prepare a batch of chia pudding to enjoy throughout the week or as snacks.
Carrot Cake Baked Oatmeal: Made with old-fashioned oats, milk, raisins, shredded carrots, and toasted pecans. Baked oatmeal keeps for about four days in the fridge and freezes well in individual portions.
Mango Smoothie Bowl: Topped with toasted nuts, granola, and fruit.
Whole Grain Protein Pancakes: Served with almond butter and blueberries.
Apple Cinnamon Baked Oatmeal (The Baking Fairy): This Creamy Vegan Apple Cinnamon Baked Oatmeal is incredibly simple to make, but tastes rich, hearty, and delicious.
Loaded Vegan Breakfast Burritos (The Baking Fairy): These delicious, hearty Loaded Vegan Breakfast Burritos are filled with all the classics - tofu scramble, vegan sausage, beans, onions, peppers, and potatoes. This filling breakfast is sure to start your day off on the right foot!
Oatmilk Banan Bread Chia Pudding (Ooh La La, It's Vegan): The perfect dairy-free, gluten-free choice for breakfast, a snack or dessert.
Coconut Milk Overnight Oats (Life with Ayla Rianne): Plant based overnight oatmeal is the perfect item to meal prep to give you a healthy breakfast option all week long!
Vegan Tofu Scramble Breakfast Pockets (The Baking Fairy): Who says you don't have time for a warm, filling breakfast on a weekday?
5-Ingredient Protein Overnight Oats (Clean Plate Mama): These overnight oats with protein powder are a delicious and filling way to start your day! Packed with 26 grams of protein and made with simple ingredients.
Peanut Butter & Jelly Oatmeal (The Baking Fairy): This simple oatmeal is delicious, filling, and takes just 5 minutes to make!
Oat & Chia Porridge: This porridge is packed with healthy ingredients such as flaxseed, which are a good plant-based source of omega-3 fatty acids.Porridge, with its slow-releasing complex carbohydrates, helps sustain energy levels through the morning and will help keep you fuller for longer.
Poached Eggs: Eggs are nourishing and nutrient-dense. They're also a valuable source of a nutrient that gets very little attention: choline. Needed in higher amounts during pregnancy, choline is key for your baby’s continued brain development.

Lunch

Salad with Romaine, Quinoa, Mandarin Oranges, Rotisserie Chicken, and Sesame Dressing: Try the mason jar salad method of layering dressing first, followed by protein, grains, then greens. With this strategy, you can prepare 2-3 days of lunch in advance.
Mediterranean Pasta Salad: Made with whole wheat pasta, cherry tomatoes, cucumbers, red onion, olives, feta cheese, and garbanzo beans with Greek dressing. Leave the dressing off until serving so the leftovers keep longer.
Chicken Salad Sandwich: Made with celery and grapes on whole wheat bread. Serve with a side of sugar snap peas.
“Egg Roll in a Bowl”: Made with sautéed tofu, mushrooms, shredded cabbage, and shredded carrots. Serve over brown rice and top with green onions. Purchase pre-cut veggies and frozen brown rice to make preparation easier.
Whole Wheat Bagel with Smoked Salmon and Cream Cheese: Serve with a side of cucumber slices and grapes.
Quinoa Salad with Feta and Peaches (Caramel and Cashews): Prepare the elements ahead of time, then assemble when ready to eat! This quinoa salad with feta is the perfect bite for summer! Greens, quinoa, peaches, and feta are tossed in a citrus vinaigrette for a healthy but filling salad.
Simple Vegan Pasta Puttanesca (The Baking Fairy): Are your fridge and pantry bare? Even then - I bet you have the ingredients to make this Simple Vegan Pasta Puttanesca!
Easy Roasted Veggie Pasta Salad (The Baking Fairy): This Easy Roasted Veggie Pasta Salad combines all your favorite summer produce into one addicting dish!
Vegan Pesto Pasta Salad (Best Served Vegan): A healthy lunch or dinner option loaded with fresh veggies and plant-based protein - vegan pesto pasta salad.
Mexican Shell Soup/Sopa de Conchitas (Cooking on Caffeine): Mexican shell soup is a staple in Latinx households around the world.
V/GF Chickpea Noodle Soup (The Baking Fairy): This chickpea noodle soup is comforting and delicious! It's easy to prep and the leftovers heat up beautifully.
Lemon Pasta Without Cream (The Urben Life): Recreate Ina Garten's lemon capellini with just 4 ingredients in 15 minutes.
Vegan "Tuna" Chickpea Salad (The Banana Diaries): This is hands down the BEST chickpea tuna salad around!
High Protein Pasta Salad (My Plantiful Cooking): This creamy pasta salad is packed with protein, delicious, and incredibly versatile.
Microwave GF/V Mac & Cheese for One (Strength & Sunshine): This microwave gluten-free, vegan, and top allergy-free mac & cheese for one is just the recipe you need!
Easy White Bean Salad (iFOODreal.com): This salad has Mediterranean flavors of olive oil, vinegar, garlic, herbs and red onion.
3-Ingredient One Pot Vegan Pesto Salad (Earth To Veg): Only 3 ingredients are needed for this mouthwatering one pot pesto pasta and it takes 30 minutes to cook.

Dinner

Grilled Turkey Burger on a Whole Wheat Bun: Serve with a side of baked sweet potato fries and roasted broccoli.
Sheet Pan Lemon Garlic Chicken: Served with roasted asparagus and potatoes.
Quick & Easy Vegan Peanut Noodles (The Baking Fairy): If you need dinner in a hurry, these Quick & Easy Vegan Peanut Noodles are the recipe for you! Boil up some pasta, toss it in a rich and simple peanut sauce made of pantry staples, and supper is served.
Baked Vegetarian Tostadas (I Heart Vegetables): These vegetarian tostadas are perfect for post partum. They cook quickly, which means you can have dinner on the table in just 15 minutes!
Soy-Free Mushroom Ramen (The Dizzy Cook): Super quick and easy, this mushroom ramen can be ready in about 20 minutes from start to finish.
Maple Mustard Tempeh with Mushrooms (The Baking Fairy): Need an easy, delicious plant-based meal?
Air Fryer Asian Tofu Wrap (Recipes from a Pantry): Air Fryer Tofu is delightfully crunchy on the outside and light on the inside.
Filipino Style Pancit Bihon (The Running Baker): Quick and easy to prepare, pancit bihon is a delicious asian recipe that can be eaten anytime of the day.
Okra with Tomato Sauce & Couscous: This wholesome meal contains okra, a vegetable with a subtle flavour. It is a good source of folate, magnesium and fibre, and enjoying it as part of a meal will contribute to your 5-a-day. If you don’t like okra, you can substitute it with any vegetable of your choice.Couscous is a source of starchy carbs, which makes it a useful energy source. It also contains some B vitamins, iron, calcium and folate. Being made from wheat, couscous contains gluten, and is therefore not suitable for those with a gluten intolerance or coeliac disease.
One-Pot Harissa Chicken: This tasty chicken casserole is packed with protein as well as vegetables, and is low in fat. If you don’t eat or like chicken, the spices and flavours in this recipe work well with beans or lentils too.
Paneer Curry: Rich in protein, calcium and iron, this tasty dish is ideal for aiding your recovery and topping up important nutrients for you and your baby. Small amounts of what you're eating and drinking can pass to your baby through your breast milk. However, it’s fine to eat spicy foods, like this tasty curry while nursing. In fact, it may benefit your baby by introducing them to a greater variety of tastes and flavours.

Snacks

Homemade Peanut Butter Protein Bars: Make a large batch and store in the freezer.
Smoothie with Greek Yogurt and Fruit
Greek Yogurt Blueberry Muffins: Made with whole wheat flour.
Trail Mix: Combine nuts and dried fruit.
Greek Yogurt with Granola
Banana with Peanut Butter
Cottage Cheese with Fruit
Hummus with Whole Wheat Pita
Cheese Stick with Apple Slices
Whole Grain English Muffin with Peanut Butter
Blueberry Oatmeal Muffins: These muffins are golden, hearty, moist and delicious! They're packed full of blueberries, sweetened with coconut sugar and made with soaked oats for extra flavor and texture.
Easy Snack Bars: These bars are high in protein and are cheaper to make than buy! They can easily be made dairy-free and gluten-free, too.
Lemon Glaze Blueberry Quick Bread: This bread is deceivingly easy! It's the perfect quick dessert or breakfast treat!
Healthy Banana Chocolate Chip Yogurt Muffins: These muffins are the perfect way to start your day or for an afternoon pick-me-up! They have no added sugar - they are simply sweetened with bananas and chocolate chips! These oat-filled muffins are gooey and soft.
Zucchini Bread: This bread is easy to make and full of fresh veggies and fiber. You can freeze it to have on hand, too!
Fruit Salad: Contributing towards your 5-a-day, fruit salads are tasty and make a hydrating snack in between meals or a refreshing dessert.
Fruit-Infused Water: Mums who are breastfeeding should drink around 10-12 glasses a day, compared to the recommended 8 glasses for adults. Water is a good choice, and a glass of fruit-infused water makes a tasty, creative option if you don't enjoy plain water.

Tips for Meal Preparation

Meal preparation can become difficult while caring for a newborn, especially when you’re still recovering from giving birth.

Accept help: Accept help with cooking whenever you can so you can rest and be nourished.
Baby-wearing: Try holding your baby in a wrap or carrier while you cook.
Ready-to-eat meal service: Consider a ready-to-eat meal service to supplement some of your meals.
Batch-cook: Focus on meals you can batch-cook in advance and involve minimal preparation and cookware. For example, slow cooker, instant pot, and sheet pan recipes can be helpful.
Plan for leftovers: Many of the meals in this plan work well as leftovers. If you find yourself getting tired of eating the same thing a few days in a row, try freezing leftovers in individual portions to enjoy during a different week.
Utilize semi-homemade hacks: Frozen vegetables and bagged salad mixes are great time-savers.

Postpartum Basics: Getting Started

It can be challenging to think about your own nutrition when you are now responsible for meeting all the needs of your infant. A balanced eating plan during the postpartum period can help you feel your best while recovering from pregnancy and birth.

If breastfeeding, you’ll need around 500 extra calories daily. You’ll also need additional protein, fluids, and certain micronutrients, like choline and iodine. View our comprehensive breastfeeding meal plan for more details.

The nutrient recommendations for postpartum individuals who are not lactating are similar to those of healthy, non-pregnant adults. You may want to continue your prenatal vitamin for the first six weeks postpartum to help replenish your body’s nutrient stores (and continue past six weeks if you are lactating). However, it’s best to talk to your doctor or dietitian for individualized guidance on supplements.

What to Eat During Postpartum

A postpartum eating plan should include a balance of the food groups with a focus on minimally processed foods:

Whole grains, like brown rice, whole wheat pasta, and barley.
Lean proteins, including beans, lentils, poultry, and seafood.
Healthy fats, like nuts, peanut butter, avocados, and olive oil.
Fruits, such as berries, bananas, and melon.
Vegetables, including dark leafy greens, bell peppers, carrots, and broccoli.

Schedule and sleep disruptions during the postpartum period can make it difficult to prioritize your nutrition. Focus on eating regular meals and snacks to keep your energy levels stable throughout the day.

Postpartum Weight Management

For some postpartum individuals, the weight gained during pregnancy naturally trends down with time, while others may find this is not the case. Factors like poor sleep, lack of physical activity, postpartum depression, and irregular eating habits after having a baby can make it challenging to lose weight.

While it can be tempting to turn to crash diets, it’s best to focus on nourishing, balanced meals so you can heal your body as you adjust to life with a newborn. You can use the plate method for weight management, which emphasizes ¼ plate of whole grains, ¼ plate of lean protein, and ½ plate of non-starchy vegetables.

Consider ways to stay active while caring for your baby, such as stroller walks or parent-baby yoga classes.

Most of all, it’s important to give yourself grace. You grew and birthed a human, and it’s normal to experience changes in your body throughout this journey.

Five-Day Postpartum Meal Plan

Our postpartum meal plan outlines five days of nutritious, easy meals and snacks. While each day includes new ideas so you have plenty of choices, try to rely on leftovers as much as possible during those early weeks with your baby to save time and energy. Because everybody has different nutritional needs, talk to a registered postpartum dietitian for individualized guidance on portion sizes. The following plan is not intended to replace medical advice.

Day 1

Breakfast: Slow cooker apple cinnamon steel cut oatmeal.
Lunch: Salad with romaine, quinoa, mandarin oranges, rotisserie chicken, and sesame dressing.
Dinner: Slow cooker chicken tortilla soup topped with crushed tortilla chips, shredded cheese, and avocado slices.
Snacks: Homemade peanut butter protein bars. Smoothie with Greek yogurt and fruit.

Day 2

Breakfast: Chia seed pudding made with coconut milk, chia seeds, raspberries, and cacao nibs.
Lunch: Mediterranean pasta salad with whole wheat pasta, cherry tomatoes, cucumbers, red onion, olives, feta cheese, and garbanzo beans with Greek dressing.
Dinner: Stuffed pepper casserole with bell peppers, ground turkey, brown rice, zucchini, mushrooms, and cheese.
Snacks: Greek yogurt blueberry muffins made with whole wheat flour. Trail mix with nuts and dried fruit.

Day 3

Breakfast: Carrot cake baked oatmeal made with old-fashioned oats, milk, raisins, shredded carrots, and toasted pecans.
Lunch: Chicken salad sandwich with celery and grapes on whole wheat bread. Side of sugar snap peas.
Dinner: Grilled turkey burger on a whole wheat bun with a side of baked sweet potato fries and roasted broccoli.
Snacks: Greek yogurt with granola. Banana with peanut butter.

Day 4

Breakfast: Mango smoothie bowl topped with toasted nuts, granola, and fruit.
Lunch: “Egg roll in a bowl” made with sautéed tofu, mushrooms, shredded cabbage, and shredded carrots. Serve over brown rice and top with green onions.
Dinner: One pot pasta with tomatoes, spinach, chicken, and whole wheat pasta.
Snacks: Cottage cheese with fruit. Hummus with whole wheat pita.

Day 5

Breakfast: Whole grain protein pancakes with almond butter and blueberries.
Lunch: Whole wheat bagel with smoked salmon and cream cheese with a side of cucumber slices and grapes.
Dinner: Sheet pan lemon garlic chicken with roasted asparagus and potatoes.
Snacks: Cheese stick with apple slices. Whole grain English muffin with peanut butter.

Navigating Postpartum Nutrition with a Dietitian

Whether you need guidance on breastfeeding nutrition requirements or have questions about managing your weight postpartum, a registered dietitian can create a realistic plan for you to feel your best. Try Nourish for insurance-covered, online appointments with a registered dietitian who will offer gentle guidance to help you meet your health goals during this life change.

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