We all know how overwhelming the postpartum preparation can be. There are tons of blog posts, mom groups, and group texts out there that are full of wisdom. But today I’m giving it to ya! All in one place, easy to find, easy to organize postpartum meals. Here are some of my favorite ideas to get the ball running for you.
As a busy seasoned mama, I have learned to work smarter not harder. So over the years I have tried my best to find the best yet easiest way to prioritize nutrition and not overdo it in the kitchen. Especially a week or two postpartum!
When you are breastfeeding, you actually need to consume 300 more calories than were necessary during pregnancy. This is because breastfeeding will burn 500-700 calories a day. A growing baby requires essential vitamins and minerals, and this can be incredibly depleting for mom if she is not fueling her body correctly. Then the onset of baby blues and in severe cases even postpartum mood disorders.
So here we go, nutrional with a side of easy.
Chicken broccoli rice bake (lots of bone broth for rice and cookie veggies!)
Chicken noodle soups (freeze noods separately for best texture)
Breakfast casseroles, the variety here makes it too easy.
French toast casserole (hello protein hidden in a sweet breakfast)
Hashbrown casserole (I like to throw extra veggies I have in the fridge in ours but eggs, hash, and breaskfast meats are so good too!)
Quiche (sourdough or store boough frozen crust, again whatever veggie or junk you need to use can be thrown in!)
Breakfast burritos! So easy and so much variety for everyone. Scramble some eggs and add some cheese and freeze those for your kiddos! You can add veggies and or meats for variety.
My fav combos are egg and raw cheese for my kids and sausage and mushroom and bell pepper and all the things for George and I, wrap them in parchment paper and freeze them! All you have to do it throw it in the oven or air fryer to reheat! (Pro tip: slightly undercook the scrambled eggs so they are perfect when you reheat)
Egg muffins with proteins and veggies and cottage cheese. Super easy to make and reheat later. Also perfect for on the go (or in the middle of the night bc....nursing hunger!) https://balancedwithbabies.com/easy-cottage-cheese-egg-bites/
Breakfast sandwiches : sausage patties, slice of raw cheese, and scrambled egg. Whatever your go to combo is, these are life savers! Wrap in parchment paper and freeze.
Every kind of muffin you can think of is an absolute staple. The more fruit and nuts you can add to it the better! Find a solid recipe you love and add in your favs! (This is my fav sourdough muffin recipe I use as my base and add whatever I have on hand https://ablossominglife.com/sourdough-banana-muffins/ ) examples, walnuts, chia seeds, pumpkin seeds, ground spices (clove, nutmeg, cinnamon, cardamom, etc), fruit, coconut, the options are endless!
Protein balls (again easy staple recipe that I add my fav extra ingredients to https://togetherasfamily.com/4-ingredient-energy-oatmeal-balls/#wprm-recipe-container-12342 )
You can even use raw cheese to make quesadillas and freeze them to have on hand for easy lunches for toddlers or quick snacks on the go postpartum. Having a shredded rotisserie chicken could add some extra protein!
Sourdough cookies (you’ll thank yourself later) I freeze my cookie dough in ready to bake circles to make sure I have a warm cookies at all times!
Sourdough pizzas! If you have a local health store near you the Cadia frozen pizza dough is easy to use and cost effective! Make several and stack them up in the freezer on top of one another.
Homemade meatballs, with all the herbs and all the veggies hidden in there.
PIES: shepherds pies, chicken pot pies, apple pies, sourdough crust is the way to go! Easy one pan meals are a life savor postpartum.
Pumpkin!!! If you’re postpartum during the fall, use this to your advantage. Pumpkin bread, muffins, donuts, everything!! Make sure you use good quality spices and pumpkin seed topping is a plus.
Tips: don’t freeze pasta/noodles in soups. Keep them separate so they don’t get mushy when you reheat.
-Use parchment paper not aluminum for less toxic version of pre-made and easy clean up meals
⁃ Undercook if you plan to freeze! Sounds crazy but trust me.
⁃ let burritos cool fully before wrapping to prevent tortilla from breaking.
-looking into Ayurvedic herbs to add in where you can is super easy and can be super beneficial.
-start building your postpartum stache by cooking one of these meals for dinner during pregnancy and doubling the recipe to freeze for postpartum.
-any homemade breads such as banana bread, muffins, bagels, cookies, brownies, etc will freeze great and be such an easy treat postpartum.
I hope this sparks some ideas in your brain as you prepare for the first forty sacred days. My one goal from this list was to show you how doable nutritious foods can be in your vulnerable time of healing. Share these recipes with friends and families and help them understand the importance of fueling your body so it can fuel your baby.
I hope everyone who reads this has the birth they desire and a healthy and happy postpartum period.
Love and light always!
Doula Olivia <3
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