Postpartum meal planning is excellent for moms-to-be. Between being sleep-deprived and needing to pay close attention to your newborn, the way to still serve healthy meals each night is to have meals prepped and ready that you can heat and eat.
Eating nutritious and healthy meals will aid in healing after childbirth, benefit your breastfeeding supply, support the energy you desperately need, and help reduce stress. Postpartum recovery food is essential for the new mom.
These postpartum meals will help when you are overwhelmed with your new schedule of breastfeeding, diaper changes, etc. I like to call this the new mom meal prep guide.
During your pregnancy, prepare these meals and keep them in the freezer to grab and heat when the baby arrives. (Better yet, enlist the help of Dad, Grandma, or a friend to help you cook!)
These healthy meals will fuel your body and keep you going through the day and night. Freezer meals are always a winner in my book.
Postpartum Nutrition Essentials
Serving food full of nutrients your body can utilize is a must. Here are some essentials to remember postpartum.
Hydration: You need to ensure you stay hydrated postpartum. When breastfeeding, you must watch your fluid intake to ensure you still produce enough milk for your baby. Use my water and sleep tracker to ensure you stay on top of your hydration.
Minerals and Vitamins: Aim for meals and snacks full of iron, vitamin C, calcium, omega-3s, and choline, as these will help your body in healing and lactation aid.
Proteins and More: Make sure your meals contain protein, complex carbohydrates, and healthy fats. That way, you cover all the areas your body needs for healing and milk production. This is important for postpartum snacks and meals.
Are there foods to avoid after giving birth? The answer is yes! Here is an article on foods to avoid that you might want to check out.
Postpartum Meal Planning and Prep Tips
Here are some helpful planning tips for pregnant and postpartum moms.
- Batch Cooking is a great way to maximize your time. When you make a recipe, double it, and freeze or make single-serve containers of the second batch to meal prep with.
- Freezer Meals: Stock your freezer with freezer meals for grabbing and eating. Use freezer-friendly containers that can go from the freezer straight to the oven for heating to save time. If it is a meal you are eating for breakfast, freeze it in single servings so you can grab it and eat it with minimal effort (including one-handed while holding a baby).
- Grocery List Staples for Postpartum Meals: Keep frozen vegetables and fruit on hand, lean proteins, canned beans, eggs, low-sodium broth, oats, whole grains like rice and quinoa, whole grain pasta, nuts, seeds, avocados, greens, and fresh veggies, whole grain wraps, and more. All are great to have in your fridge and pantry.
- Utilizing Support for Postpartum Meal Prep: Learn to say yes to participating in a meal train, letting friends and loved ones deliver meals, offering help, etc. It is essential to get all the help you can.
Easy, Healthy Postpartum Snack Ideas
As a mom of five, here are some of my favorite snacks to enjoy during this time.
- Greek yogurt – top with fruit, nuts, granola, etc.
- Nuts and Seeds
- Cottage Cheese
- Hummus
- Fresh veggies
- Fruits (apples and peanut butter is a great one)
- Smoothies (prep bags of all the fruits and veggies you need into single-serve portions so you can dump, blend, and drink)
- Oatmeal Energy Balls or Cookies
- Hard-boiled eggs
- Roasted Chickpeas
- Trail Mix
- Brownie Batter Hummus with Fruit
7 Easy & Healthy Postpartum Meals
Each of these meals is easy to prepare, the spices are mild, and they can be made in batches or frozen.
Do you have a favorite postpartum meal? Share about it in the comments.
FAQs about Postpartum Meal Planning
The biggest thing is ensuring you eat a well-balanced diet full of foods from all the food groups. High protein will help in milk production: reach for fish, dairy, eggs, nuts, and legumes.
Then aim for iron-rich foods to help your body, as you usually suffer from low iron after blood loss. Reach for fortified cereals, lean meats, lentils, and even spinach.
You want to reach for various foods that will help cover all areas. Fiberous foods aid in sluggish digestion. Limit processed foods and sugars.
Reach for leafy greens, milk, oranges, and more for vitamins C and D. Healthy fats support brain function and hormones, proteins, etc. A well-balanced diet is the way to go for recovery.
A postpartum meal is a meal that is full of the nutrients that the body needs after giving birth. It needs to be high in nutrients so that the mom can benefit from her food.
Rice is easy to digest and great to incorporate into your diet. It is an excellent carbohydrate that can provide energy, so it is mild if your stomach is upset. You can incorporate white, brown, or fortified rice varieties.
More Meal Planning Ideas For You
100+ Best Low Point WW Breakfast Recipes {Free PDF Printable}
Weight Watchers Green Plan Recipes, Meal Plans, & Tips
Weight Watchers 7 Day Meal Plan: Basic Plan with FREE Printable
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