22 Nourishing, Make-Ahead Postpartum Recipes (2024)

These postpartum recipes are full of ingredients that will nourish and replenish new mamas. Plus, you can make them all in advance so there will be plenty of nutritious food on hand when that little bundle of joy has all of your undivided attention.

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It’s no secret that once babies are born, all of our attention turns to them. Mamas selflessly give themselves to this tiny new human being who is just trying to adjust to life outside of their mother’s womb. What is often overlooked is the fact that postpartum mamas need just as much special care and attention during this time as their new babes – both mentally and physically – and one of the best ways to do this is through healthy, nourishing food.

When thinking about the best postpartum foods for new mamas, there are a few overarching principles to remember that will both speed up recovery and provide the sustenance needed to get through what many affectionately refer to as the “fourth trimester”.

Things to Embrace When Eating for Postpartum

Here are some general things for new mothers to embrace when eating in the first few weeks (or even months) after giving birth:

  • Warming foods such as cinnamon, ginger, steamy broths, tea, oatmeal and cooked grains
  • Animal products or other food items that are incredibly high in protein, best when slow-cooked
  • Collagen-rich foods or a collagen supplement
  • Foods rich in vitamins, omega-3’s and DHA
  • Foods that are COOKED and easy to digest
  • Carbs and salt from REAL food
  • High-quality dairy such as warm milk, soft goat cheese, and unsweetened whole milk yogurt
  • Plant- and seed-based oils such as avocado, olive, sesame, hemp and coconut oils

Things to Minimize When Eating for Postpartum

Here are some types of foods that will not necessarily provide optimal postpartum nourishment; however, they can still be enjoyed on occasion (you know I’m all about that balance!)

  • Salads and raw vegetables
  • Crunchy crackers and chips
  • Ice cream, sorbet or gelato
  • Sweetened yogurt
  • Processed oils such as canola and vegetable oil

Now let’s get on to the recipes and some of the star ingredients that make them postpartum powerhouses.

Make-Ahead Postpartum Recipes Featuring Nuts & Oats

Nuts and oats both offer huge benefits in the realm of postpartum nutrition. Nuts are high in healthy fats, protein and B vitamins, and have the added bonus that they can easily be consumed in their natural form. Oats are high in fiber, boost energy and help support milk production. They also help strengthen digestive organs, which are thrown for quite a loop during the birthing process.

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Andy’s Fairfield Granola

Curry Rosemary Roasted Mixed Nuts

Andy’s Fairfield Granola

Make-Ahead Freezer Oatmeal Cups

Peanut Butter Banana Breakfast Cookies

Easiest Pumpkin Apple Baked Oatmeal Cups

Dark Chocolate Coconut Granola Clusters

Make-Ahead High-Protein and Egg-Based Postpartum Recipes

Protein is incredibly important for postpartum, not only for filling up hungry mamas but for providing vital nutrients such as iron, B-vitamins and Vitamin A. Eggs are one of THE best foods to eat both during pregnancy and postpartum, as they provide healthy doses of choline, DHA, iodine and zinc. Foods rich in these types of nutrients speed up the healing process and also enrich breast milk.

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Butternut Squash, Bacon and Goat Cheese Spanish Tortilla

Make-Ahead Breakfast Enchiladas

Butternut Squash, Bacon and Goat Cheese Spanish Tortilla

Healthier Chicken Pot Pie Pockets

Pumpkin Curry Hummus

Dad’s Sweet ‘n’ Spicy Chili

Easy Double Pumpkin Shepherd’s Pie

Easy Indian-Style Yellow Curry

Healthy Shrimp and Poblano Enchilada Bake

One-Pan Bison Meatballs

Make-Ahead Postpartum Recipes Featuring Cooked Veggies

Cooking vegetables before consuming them makes them easier to digest while still providing new moms with essential vitamins and nutrients. The idea is to help your digestive organs recover from giving birth by minimizing the amount of work they have to do to get all of the nutrients out of the food you’re eating.

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Warming Minestrone Soup

Super Simple Pumpkin Carrot Muffins

Super-Easy Caramelized Onion and Potato Soup

Warming Minestrone Soup

Butternut Squash and Sausage “Stoup”

A Hydrating and Mineral-Rich Postpartum Drink Recipe

If labor doesn’t cause you to want to drink everything under the sun to stay hydrated, breastfeeding sure will. It is incredibly important to be drinking plenty of fluids starting early on in pregnancy, and continuing to do so through the birthing process, postpartum and beyond. And it sometimes takes more than just water. Jazz up your beverages with things like coconut water and sea salt to get extra electrolytes and keep you extra-hydrated while your body grows, gives birth to and nourishes another human being.

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Homemade Citrus Electrolyte Drink

Filling and Healthy Sweet Treats That are Perfect for Postpartum

If you’ve ever experienced being a new mom yourself, then you know the insatiable hunger that hits you as soon as you give birth. Aside from the hunger, you’ll also likely be craving some sweets to give you an extra dose of energy while you’re navigating life (and trying to get any sleep you can) with your new little one. Here are a couple of healthy yet filling treats you can have on hand when the craving strikes!

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5-Ingredient Indulgent Date Bites

5-Ingredient Indulgent Date Bites

Chocolate Chip Sunflower Seed Butter Protein Bars

By taking a day (or even just a few hours) to prepare some of these delicious and nourishing recipes for your “fourth trimester,” you’ll set yourself up for not only a speedy recovery but to also be in the perfect mental and physical state to bring this new human into your life.

I’d love to hear of any favorite postpartum recipes you rely on in the comments below!

22 Nourishing, Make-Ahead Postpartum Recipes (2024)

FAQs

What are the nourishing foods for postpartum? ›

Grains, Nuts + Seeds: rolled oats, almond flour, nut butters, whole nuts, ground flax seeds, chia seeds, breads. Vegetables + Legumes: squashes, sweet potatoes, russet potatoes, leafy greens, peas, celery, cucumber, onions, garlic, avocado, black beans, pinto beans, chickpeas, carrots.

What are good postpartum meals? ›

Here are some meal and snack prep ideas that are quick and easy to make and eat:
  • Carrots, celery, or cucumber slices and hummus or bean dip.
  • Cheese and whole wheat crackers.
  • Avocado toast.
  • Scrambled eggs and pre-cooked turkey sausage.
  • Ham and cheese on a whole wheat wrap.
  • Apples and almond butter.
Mar 29, 2022

What are the best freeze ahead meals for postpartum? ›

Freezer-Friendly Lunch and Dinner Entrees
  • Lemon Ginger Chicken Soup.
  • Healthy Chicken Pot Pie Soup (One Pot + Dairy Free)
  • Healthy Ham and Cheese Sliders (High Protein)
  • Super Easy Chicken Parmesan Stromboli.
  • Easy Healthy Rotini Pasta Bake.
  • Bubble Up Pizza Casserole with Biscuits.
  • Homemade Low Carb Chicken Broccoli Casserole.
Oct 20, 2023

When should I start meal prepping for postpartum? ›

Some moms choose to begin freezing meals at 20 weeks. This is a great strategy if you prefer to cook incrementally (like cooking double batches of dinner here and there and freezing half rather than doing fuller meal prep days). Can you start later than 35 weeks? Of course!

Which fruit is good for after delivery? ›

The United States Department of Agriculture (USDA) recommend the following fruits as these are all excellent sources of potassium, and some also contain vitamin A:
  • cantaloupe.
  • honeydew melon.
  • bananas.
  • mangoes.
  • apricots.
  • prunes.
  • oranges.
  • red or pink grapefruit.
Aug 22, 2018

Can I eat pizza while breastfeeding? ›

Spicy Foods

Most babies can handle it and other fiery foods in your diet. But if your little one is gassy or colicky and gets diarrhea every time you sprinkle red pepper flakes over your pizza, cut back on the heat for a few weeks to see if that helps.

What is the best meat for postpartum? ›

How Can Nutrition Affect Postpartum Mental Health?
  • Mackerel, salmon, sardines, tuna for Omega-3 fatty acids.
  • Lean red meats, dark meat chicken or turkey for iron and vitamin B12.
  • Eggs for vitamin D, selenium, iron, vitamin B12.
  • Beans for selenium, iron, folate, zinc.
Oct 19, 2023

How many meals should I prep for postpartum? ›

How many freezer meals should I prep for postpartum? If you're prioritizing based on my categories of meals to prep before baby, and you complete the prep in the “good” category, you will store away 15 full meals. The “better” category will add to your stockpile 24 breakfast servings, plus 24 liters of bone broth.

What to avoid during postpartum recovery? ›

Expect vagin*l discharge. Avoid stairs and lifting until your doctor says these activities are OK. Don't take a bath or go swimming until the doctor says it's OK.

What are make ahead snacks for postpartum? ›

Healthy Breastfeeding Snacks
  1. Energy Balls. These are so easy to make and perfect for stocking your freezer. ...
  2. Granola or Protein Bars. I make these No-Bake Protein Bars all the time. ...
  3. Lactation Cookies. I've been eating a couple of these each day for a quick snack or dessert. ...
  4. Egg Wraps. ...
  5. Muffins/Bars.
Feb 20, 2017

What not to do before 6 weeks postpartum? ›

After 2 weeks it is OK to take a bath or submerge in water if you like. Generally, we recommend waiting 6 weeks until you resume sexual activity or tampon use. There is certainly no harm in using tampons before 6 weeks if you are not having any pain in that area.

How many freezer meals do I need postpartum? ›

How Many Freezer Meals is Enough? It depends on how much time you have before the baby's arrival and how often you plan to eat out or order takeout in those first few months with a newborn. If your maternity leave is short or you plan to eat out regularly, then 10-20 make-ahead freezer meals should do the trick.

When can a mom start a weight loss plan postpartum? ›

If you lose weight too soon after childbirth, it can take longer for you to recover. Give yourself until your 6-week checkup before trying to slim down. If you are breastfeeding, wait until your baby is at least 2 months old and your milk supply has normalized before drastically cutting calories.

What kind of food is good for a nursing mother? ›

Include protein foods 2-3 times per day such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds. Eat three servings of vegetables, including dark green and yellow vegetables per day. Eat two servings of fruit per day. Include whole grains such as whole wheat breads, pasta, cereal and oatmeal in your daily diet.

What foods are good for new moms nursing? ›

Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu. Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt. Oils — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts.

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