Tasty & Nourishing Postpartum Meals to Keep You Going

Tasty & Nourishing Postpartum Meals to Keep You Going

nutrition guide postpartum Jun 10, 2024

This postpartum period is such a wild ride of sweet baby snuggles, sleepless nights, and totally new experiences. While it's the most amazing time, it can also be crazy exhausting and depleting as you heal from childbirth and adjust to caring for your little one 24/7.

With all the craziness, it's SO important to nourish and refuel your body with nutrient-dense postpartum meals.

But quick - when was the last time you ate a real meal and not just handfuls of goldfish crackers? Between cluster feeding, diaper changes, and getting zero sleep, it's hard to find the time and energy to prepare anything decent.

Trust me, I've been there!

That's why I'm sharing my go-to list of tasty, nutritious postpartum meals that are simple to prepare but loaded with the good stuff to help you recover, power through those never-ending evening cluster feeds, and #keeponkeepin'on.

Why Postpartum Nutrition is So Important?

During the postpartum period, your body has been through the absolute ringer between pregnancy and delivery. It's working overtime to heal from childbirth while also establishing a milk supply if you're breastfeeding. Eating a nutrient-rich diet is key for:

  • Replenishing depleted vitamin and mineral stores
  • Getting enough protein for tissue repair and milk production
  • Boosting energy levels when you're running on fumes
  • Supporting your mental health and mood regulation
  • Giving your body the building blocks it needs to recover

Let's get into some delicious and nourishing postpartum meal ideas to stock your fridge and keep you going strong!

10 Tasty & Nutrient-Dense Postpartum Meal Ideas:

  1. Salmon & Quinoa Power Bowls - Packed with protein, healthy fats, and fiber from succulent salmon, fluffy quinoa, sauteed greens, and an awesome tahini dressing.
  2. Lentil & Sweet Potato Shepherd's Pie - A cozy, veggie-loaded take on the classic with a protein-rich lentil base topped with creamy, vitamin A-packed sweet potato mashers.
  3. Overnight Oats with Chia, Berries & Yogurt - Mix some oats, chia, berries, and Greek yogurt the night before for a fiberlicious, antioxidant-loaded breakfast that's ready to go in the morning.
  4. Baked Chicken & Veggie Frittatas - Shredded chicken, sauteed veggies, and cheese baked into a protein-packed frittata that's perfect for any time of day.
  5. Chickpea & Spinach Curry - This veggie-packed curry is nutritious AND delicious over rice or quinoa. Chickpeas and spinach load it with protein, iron, and other good things.
  6. Quinoa & Black Bean Burrito Bowls - Hearty and satisfying burrito bowls loaded with fiber and plant-based protein from quinoa, black beans, fajita veggies, avocado, etc.
  7. Spinach & Feta Egg Muffins - Bake a batch of these portable, protein-rich egg cups filled with nutrient-dense spinach, feta, and any other fillings you like.
  8. Salmon & Sweet Potato Cakes - A fun mix of heart-healthy salmon, vitamin-rich sweet potato, eggs, and herbs formed into crispy-on-the-outside cakes.
  9. Coconut Curry Lentil Soup - Cozy and comforting, yet so nourishing! This creamy, coconutty soup is made with protein-packed lentils.
  10. PB & Banana Smoothie - When you need nutrients STAT, this protein-rich smoothie with banana, PB, yogurt, and milk is the way to go.

Those are just a few of my favorite easy, nutrient-dense postpartum meal ideas to add to your rotation. Having a stash of these ready-to-go or easy-prep options on hand is key for actually eating real food on the reg.

If you want more healthy meals or snack ideas, in The Postpartum Shift, there are a wide variety of balanced meal plans and recipes waiting inside for you. 

You'll also learn how to fuel your body for postpartum and build your plate in a balanced way. 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. 

My Postpartum Meal Prep Tips:

  • Cook once, eat twice (or more!) by prepping big batches to portion out
  • Ask your partner, friend, or family to help with meal prep or grocery runs
  • Use a meal delivery service with healthy prepared ingredients/meals (lifesaver!)
  • Stock up on portable, nutrient-dense snacks like hard-boiled eggs, energy bites, trail mix, etc.
  • Keep fresh and portable fruit like apples, bananas, and cuties on hand
  • Have big insulated water bottles or cups everywhere as a reminder to stay hydrated

Getting adequate nutrition as a new postpartum mama is so important yet often gets put on the back burner with everything else going on. Just take it one nutrient-dense postpartum meal at a time! Your body and sweet babe will thank you for it.

Did you find it helpful, Mama? Please share it with other Mamas!

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