The postpartum period is a time for healing, recovery, and caring for a new little one. Postpartum nutrition places a major role during this time. There is a reason the first 3 months after birth is called the fourth trimester. Your body is working hard to recover from childbirth, produce milk if you choose to breastfeed, and adjust to a new lifestyle that includes sleep in very small chunks of time! One of the best ways to support your health during this time is by focusing on nutrient-dense foods that fuel your body and give you the energy you need.
Benefits of a Postpartum Nutrition Plan
Postpartum nutrition is all about nourishing your body with nutrient-dense, balanced meals. Focus on meals that include protein, healthy fats, fiber, and vitamins to support your recovery and milk production if you are choosing to breastfeed. These recipes are designed to be easy to make and freeze, so you can enjoy home-cooked meals even when life gets busy. Whether you’re looking for quick breakfasts, hearty soups, or satisfying dinners, these meals will help you feel your best as you navigate this exciting new chapter.
I have put together a list of some of my favorite meals and snacks, many of which I made for my postpartum period. I would make something every 1-2 days after I was done work. You can make these ahead of time (thank you nesting energy!), or send this to family and friends that would like to support you. Another option is to make it for dinner (while pregnant) in a larger amount and then froze the rest! Cook once, eat many times!
Breakfast Ideas
Egg Wraps/Breakfast Burritos
Freezer-friendly meals are a life-saver when you’re busy with a newborn. These breakfast burritos are filled with protein, fiber, and healthy fats to keep you energized all day. Make a batch and store them in the freezer for easy breakfasts that can be heated up in minutes. If you don’t like the texture of it in the microwave, toaster oven, air fryer or the oven are also great ways to reheat!
- Meal Prep Breakfast Burritos from Lindsay Pleskot, RD https://www.lindsaypleskot.com/healthy-meal-prep-breakfast-burrito/
- Freezer Breakfast Burritos from Gimme Some Oven
- Healthy Sweet Potato Black Bean Avocado Breakfast Burritos from Ambitious Kitchen
Breakfast Sandwiches
These were our go to with my first born, so we made 2 dozen this time! Here is an easy how to!
Chia Pudding
Chia puddings are a fantastic make-ahead breakfast or snack. The fiber and healthy fats from chia seeds are great for postpartum recovery. You can create endless variations by adding fresh fruits, nut butter, or even a drizzle of honey. These also freeze well! Pull one out the night before to have a breakfast ready to go.
Breakfast Cookies
What’s better than a one handed, hearty, easy to grab morning snack? There are many variations of breakfast cookies. The majority use bananas, a nut butter, and a grain like oats making them well balanced. I like this one from Ambitious Kitchen as it has many ingredients that are great for breastfeeding mamas.
Lunch and Dinner Ideas
Soups & Stews
A warm bowl of soup can be comforting and nourishing for a new mom. This creamy broccoli cheddar soup provides vitamin C and calcium, which are important for both your health and the development of your baby. You can enjoy it with a side of whole-grain toast for a complete meal. I highly recommend making it with homemade bone broth for all of the other benefits it provides.
Lentils are packed with protein and fiber, making them perfect for sustaining energy. Combined with the anti-inflammatory properties of ginger, this soup will leave you feeling nourished and satisfied. It’s easy to make in a slow cooker and freeze in jars, so you can enjoy a hot, homemade meal without much effort.
Chicken Soup
A classic chicken soup is comforting and easy to digest, which makes it a great option for postpartum moms. Chicken is a lean source of protein, and when combined with vegetables and broth, it creates a nutrient-dense meal that supports recovery. You can make any version you like! Our household likes this one as it has some extra yummy veggies in it!
Chili is a filling and nutritious meal, and turkey chili is an excellent option for new moms looking for a lean source of protein. Packed with vegetables and fiber-rich beans, it’s a one-pot meal that’s comforting and supportive for your postpartum recovery.
Hearty and Warm Postpartum Meals
Pulled Pork
Pulled pork can be made in a slow cooker or instant pot making it a perfect hands-off meal. Slow cooked meat is rich in collagen and amino acids, nutrients that are very beneficial in the postpartum period. You can take portions out of the freezer to be served on whole-grain buns, in tacos, or alongside roasted vegetables for a nourishing dinner. If you have an instant pot, I highly recommend pressure cooking. It makes it super easy to shred at the end! If you only have a slow cooker, here is a great recipe from dietitian Lily Nichols.
Lasagna
If you’re craving something hearty and filling, lasagna is a great postpartum option. You can make it with any meat you like (beef, pork, lean ground turkey or chicken) or keep it vegetarian and load it up with vegetables. Make a double batch and freeze a bunch for an easy into the oven meal.
Butter Chicken
Butter chicken is rich in flavor and full of protein from chicken, making it a great dinner option for new moms. Serve it with brown rice or whole-grain naan for a complete meal that’s both delicious and nourishing.
Taco Meat
Taco meat can be used in a variety of ways, from tacos to burrito bowls. You can make it with ground turkey, beef, veggie ground round, lentils or beans. If you’re making tacos while pregnant, make a double batch and freeze some. If you are doing a meat version, I recommend adding in a can of black beans to boost the fibre (super helpful for postpartum constipation!)
Pasta
Pasta can be a very versatile freezer food! You can make a cheesy pasta bake, spinach and artichoke mac and cheese, or this chicken tuscan pasta bake. We also like to cook up pasta sauce so that all we need to do is boil pasta, defrost the sauce and dinner is ready. To make this even easier to prep, you can use jarred pasta sauce and add in cooked ground meat and vegetables of choices (carrots, peppers, onions, and spinach go really well!).
Slow Cooker Chicken
This slow-cooker honey garlic chicken is a simple, flavorful meal that you can set and forget. The combination of honey and garlic is not only delicious but also packed with immune-boosting properties. You can either make this for dinner and save a portion for postpartum. In our house, I marinated the chicken and froze it. Then for a quick meal, I put it in the slow cooker and paired it with rice and steamed broccoli.
Salsa chicken is a freezer-friendly meal that’s super easy to prepare. Simply toss chicken breasts into the slow cooker with salsa, and let it cook. This dish is flavorful and versatile. It can be added to soups, made in to tacos or burritos, used in nachos for quick protein rich meals.
Snacks
Muffins
Muffins are a great snack or breakfast option for new moms (one of the best one handed foods in my opinion!), especially ones packed with fiber and omega-3s. These Power Flax Chocolate Chip Banana Oatmeal Muffins muffins are made with whole grains, bananas, and flaxseeds for a boost of nutrients that support both your body and your milk production. Other great options are chocolate protein muffins, banana chip lactation muffins, blueberry muffins – or any other version!
Energy Bites
Energy bites are another easy one handed snack for a day time feed, or in the early morning hours! There are so many different flavour combinations you can choose from (see here for 8 variations!).
Lactation Bites
I also made some specific for lactation. Lactation bites are nutrient-packed snacks designed to support milk production, thanks to ingredients like oats, flax, and brewer’s yeast. These no-bake lactation bites are easy to prepare and perfect for a mid-morning snack oe middle of the night fuel!
Granola
My favourite granola comes from the Oh She Glows cookbook! Here is online version of the recipe. I recommend making a double batch as it is soooo good! Great as a snack, or on yogurt with berries for a breakfast. It also freezes super well and is loaded with such amazing nutrition!
Lactation Cookies
Once again, there are a variety of options! They all usually contain oats, flax seed and brewers yeast as these are thought to be galactagogues and help with milk production.
- How Sweet Eats Lactation Cookie
- The Kitchn Lactation Cookie (it’s a cross between a cookie and breakfast cookie with benefits for lactation!
Don’t want to cook? Try Meal Delivery Services in Kelowna
- Fourth and Fed
- A local Kelowna mom makes some wonderful postpartum meals and snacks. You can order the weekly Nourish pack or request a custom order. The goji molasses lactation cookies are a must try!
- Lani’s Kitchen
- There are new mains and side dishes weekly as well as freezer meals available to add on (think shepherds pie, chili, enchiladas), muffins, cookies, and energy bites!
- InspiredGo
- Salad kits, breakfast items and more!
- FreshPrep
- You can opt for the kit and cook the meal or purchase ready to heat options!
All of these ideas and recipes include foods to nourish your body, support lactation, and help you feel as best as possible you navigate the journey into motherhood.
Looking for more personalized advice or guidance? Our registered dietitians are here to support you during pregnancy and postpartum in whatever way you need. Want some help learning to meal prep these meals? Alessandra offers personalized cooking classes in your home.
If you try any of the above, let us know in the comments!