Postpartum Meal Prep: Stress-Free Nutrition for New Moms

Jun 05, 2024

As a new mom, the postpartum period can be a whirlwind of joy, exhaustion, and countless responsibilities. Amidst the sleepless nights and endless diaper changes, nourishing yourself with wholesome meals can often take a backseat. That's where postpartum meal prep comes in – a lifesaver for busy moms seeking convenient, nutritious options without compromising on taste or health.

Why Meal Prep Matters for Postpartum Moms

During the postpartum recovery phase, your body needs an abundance of nutrients to heal, replenish energy levels, and support milk production (if breastfeeding). Meal prepping not only ensures you have access to nourishing meals but also eliminates the stress of cooking from scratch when time is limited.

Proper nutrition plays a crucial role in your postpartum journey. Adequate protein intake helps in tissue repair and supports milk production, while iron-rich foods help replenish stores depleted during childbirth. Additionally, complex carbohydrates provide sustained energy, and healthy fats contribute to overall well-being.

Postpartum Meal Prep Tips and Tricks

  • Plan Ahead: Before your due date, create a postpartum meal plan with a variety of recipes that can be easily prepped and frozen. Consider your dietary preferences, allergies, and cravings when selecting recipes.
  • Batch Cook: Double or triple recipes, then portion and freeze individual servings for grab-and-go convenience. Invest in high-quality freezer-safe containers or resealable bags to prevent freezer burn.
  • Ask for Help: Ask friends or family members to contribute freezer-friendly meals or set up a meal train using online platforms like MealTrain or TakeThemAMeal.
  • Embrace One-Pot Wonders: Opt for recipes that can be cooked in a single pot or pan, minimizing cleanup and saving time and energy.
  • Stock Up on Essentials: Keep your pantry & freezer stocked with staples like whole grains (quinoa, brown rice, oats), canned beans, frozen vegetables, frozen fruit and spices for quick meal assembly.

Postpartum Power Meal Ideas: 

  • Veggie-Packed Frittata Cups: Bake a batch of these protein-rich, veggie-filled frittata cups for an easy grab-and-go breakfast or snack. Customize with your favorite veggies and cheese.
  • Hearty Lentil and Sweet Potato Stew: This fiber-rich, iron-boosting stew freezes beautifully and can be served over quinoa or brown rice for a complete meal.
  • Slow Cooker Chicken Burrito Bowls: Prep the protein-packed filling in advance, then quickly assemble bowls with fresh toppings like avocado, salsa, and Greek yogurt for a complete, nutrient-dense meal.
  • Spinach and Feta Stuffed Portobello Mushrooms: These vegetarian stuffed mushrooms are packed with protein, greens, and flavor. Serve with a side salad or roasted veggies for a satisfying dinner.
  • Overnight Oats with Chia and Berries: Prep a batch of these fiber-rich, protein-packed overnight oats for a satisfying and nourishing breakfast. Top with fresh or frozen berries, nuts, and a drizzle of honey or maple syrup.

Postpartum Snack Stash

In addition to wholesome meals, stock your freezer with nutrient-dense snacks that can be easily grabbed when hunger strikes. Some options include:

  • Homemade energy balls (with oats, nut butter, and dried fruit)
  • Fresh fruit smoothie packs (pre-portioned bags of frozen fruit and greens)
  • Whole-grain muffins (zucchini, banana, or pumpkin)
  • Protein-packed snack bites (with quinoa, eggs, and veggies)
  • Trail mix with nuts, seeds, and dried fruit
  • These grab-and-go snacks will help curb hunger, provide an energy boost, and offer essential nutrients when time is scarce.

These grab-and-go snacks will help curb hunger, provide an energy boost, and offer essential nutrients when time is scarce.

Nourishing Drinks and Supplements

Staying hydrated is essential for postpartum recovery and milk production. Keep a refillable water bottle by your side and aim for at least 8 cups of fluids per day. In addition to water, consider incorporating:

  • Herbal teas (check ingredients for safety while pregnant or breastfeeding)
  • Smoothies (blend fruits, vegetables, and protein powder)
  • Bone broth (rich in collagen and minerals for healing)
  • Prenatal or postnatal vitamins (as recommended by your healthcare provider)

Self-Care and Support

While meal prepping can alleviate stress and ensure proper nourishment, it's essential to prioritize self-care during the postpartum period. Don't hesitate to ask for help from loved ones, whether it's meal preparation, grocery shopping, or simply having someone watch the baby while you rest.

Additionally, seek support from healthcare professionals, lactation consultants, or fellow new moms if you encounter any challenges with breastfeeding, postpartum recovery, or mental health concerns.

Postpartum meal prep is a game-changer for new moms, offering a stress-free solution to nourishing your body during this incredible yet demanding time. By planning and stocking your freezer with wholesome, convenient meals and snacks, you can prioritize your well-being while savoring every precious moment with your little one. Remember, nourishing yourself is an essential part of caring for your new baby, so embrace the convenience of meal prep and enjoy this special season to the fullest.

Inside "The Postpartum Shift" program, you'll learn how to build your plate in a balanced way and adjust it for your unique needs postpartum. There is a macro guide included that teaches you how to balance your plate with enough protein, fat, and fiber and recommended guidelines and ranges. Plus, guides and training to help organize and strategize your meal planning process.

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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & FeelĀ Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods