In our culture today, there is sadly, little regard for the postpartum mother. It’s not uncommon for new mothers to experience burnout, stress, increased risk for mental health issues, and prolonged time for physical healing.

Much of this could be attributed to the fact that our society gives minimal space, time, and resources for women as they make their transition into new motherhood.

On the contrary, many traditional cultures have customary postpartum practices that uphold and nurture the new mother. Over the centuries, nutrient-dense, comfort foods and meals for new moms have been a staple for supporting postpartum recovery.

Reclaiming this practice refocuses on a fundamental truth for new mothers: food and sustenance can bring both healing and comfort during the early days and weeks of the postpartum period.

When a new mother’s nutritional needs are prioritized and given careful attention, it can make her much more prepared for and able to handle the challenges that she might face in this season of life.

Postpartum food can play an important role in replenishing nutrient stores that have been diminished during pregnancy and childbirth, as well as provide crucial nutrients that support breastfeeding, hormonal balance, and steady energy levels.

With all that comes with having a baby, feeding yourself can quickly fall to the backburner. However, this is not without dangerous consequences, as you may jeopardize your own physical and mental well-being in the process.

Having a postpartum meal plan in place can help you prioritize your own nutrition and well being, no matter how many months postpartum you might be.

Just remember that this doesn’t mean being rigid or inflexible about your food choices.

It simply means doing the best you can to care for yourself postpartum and being aware of how your overall nutrition impacts how you feel: physically, mentally, and emotionally.

Simplifying Postpartum Meal Prep to Stay Nourished

Caring for a new baby can make it much more difficult to feed yourself. Pregnancy and postpartum are some of the most critical windows of time to prioritize nourishment.

Especially after having a baby, your body requires adequate and consistent nutrition to support your healing, recovery, mental health, and breastfeeding (should you choose to nurse your baby).

Having some simple and nutritious recipes on hand can make it easier to feed your body and stay nourished, even while caring for a new baby. These recipes include nutrient dense foods that can better meet your increased postpartum nutrient needs.

In addition, these meals and snacks are easy to put together and will make larger servings so you can have extra food on hand when you need it most.

In addition, keep these tips to make it easier to stay nourished when you have a new baby:

1. Prep before baby comes when possible:

If you are currently pregnant, consider dedicating some time to preparing meals and snacks that you can keep in your freezer for when your baby comes. Consider enlisting the help of friends or family who can come over for an afternoon for the purpose of helping you prepare meals/snacks that you can stash in your freezer.

2. Batch cook recipes that you’re already making:

When you do cook, double your recipes to have extra for later. This can save time and maximize your meal planning efforts.

3. Postpartum Freezer Meals:

If you’re batch cooking, store extra meals that you’ve prepared in your freezer to access later when you need a quick meal after baby arrives. Freezer cooking can be a great way to stock up on homemade meals before baby comes.

Good postpartum meals that freeze well might include soups, stews, casseroles, lasagnas, breakfast burritos, or even baked goods like lactation cookies that can help you maintain your breast milk supply.

4. Online grocery shopping:

Consider ordering your groceries online when possible to save you time and effort and simplify grocery shopping. Many mainstream grocery stores allow you to order directly online, and some local stores in your area might also offer home delivery.

This can be a lifesaver when you have a new baby at home, as it helps minimize errands you have to run while ensuring you have the food you need.

5. Buy ready to cook ingredients to decrease prep work:

Save time in the kitchen by purchasing ingredients that are semi-prepared to help streamline meal prepping. For example, keep bags of frozen fruit and veggies in your freezer that you can easily use for smoothies, soups, etc., pre-mixed salad bags, chopped veggies, pre-cooked brown rice, and more.

6. Keep easy snacks on hand and within reach:

Stock up on nutrient-dense snacks that you can easily grab when hunger strikes. Some ideas are greek yogurt, trail mix, fresh fruit, whole grain crackers and hummus, protein bars, string cheese, whole-grain granola bars, hard-boiled eggs, etc.

7. Consider a temporary meal delivery service:

If you don’t have any immediate help or are struggling to adequately feed yourself, consider the temporary use of a postpartum meal delivery service. This can be a helpful option, as all the food and ingredients you need to prepare your meal are conveniently delivered with step-by-step instructions. Many meal delivery services allow you to choose the frequency of meals, so you can customize it to fit best for your needs.

Remember that eating in itself is the most valid form of self-care. Be kind to your body, momma, and nourish your body as best you can to help support all the hard work it’s doing to support you and your precious baby.

Check out these postpartum recipes below to help keep you create easy meals for postpartum to stay nourished on your postpartum journey. Included are recipes that you can easily double to have extra food on hand when you need it most.

These meal ideas and snacks are also nutrient dense to support your overall postpartum nutrition that can optimize both physical and mental healing.

Blueberry Almond Overnight Oats

(Makes 4 Servings)

Overnight oats are quick and easy to assemble, and you can quickly make a few jars to have on hand in your fridge for a nutritious breakfast or anytime-of-day snack. Oats are rich in fiber, B-vitamins, as well as a good source of iron, which can all help replenish your postpartum nutrient stores.

INGREDIENTS:

• 2 cups rolled oats

• 2 cups almond milk

• ½ cup almond butter

• 2 teaspoons vanilla

• 2 teaspoons cinnamon

• 4 cups frozen blueberries, divided

• 4 tablespoons sliced almonds

• 2-4 tablespoons sweetener of choice (such as honey, maple, or agave syrup)

• Optional: 4 teaspoons chia seeds

INSTRUCTIONS:

1. In 4 mason jars or sealable containers, evenly divide all ingredients and combine oats, almond milk, almond butter, vanilla, sweetener and cinnamon.

2. Stir in ½ of blueberries into each jar.

3. Top each jar with the remaining blueberries and sliced almonds.

4. Seal each container and refrigerate for at least 4 hours, or overnight.

5. When ready to eat, remove lid, stir all ingredients and enjoy!

Berry Delightful Smoothie for the Busy Mama

Servings: 3

Smoothies are a cinch to whip together and keep in your fridge for a nutrient-dense snack and extra hydration. This recipe is perfect for keeping in your favorite tumbler and sipping on while holding your baby. The added flaxseed meal can help boost your body with omega-3 fatty acids, which are important for overall brain health.

As an option, you can add unsweetened collagen powder to smoothies to help support healing for your skin and connective tissues. Collagen is an important nutrition that postpartum mothers need to optimize physical recovery. If you need a dairy-free option, you can substitute the Greek yogurt for coconut or soy yogurt.

INGREDIENTS:

• 2 cups mixed berries, frozen

• 1 banana, frozen

• ¼ cup flaxseed meal

• 1 ½ cups Greek yogurt (plain or vanilla)

• 6 cups unsweetened almond milk

• 3 tablespoons honey

• 1 ½ cups old fashioned rolled oats

• 2 scoops unflavored collagen powder

INSTRUCTIONS:

1. Add all ingredients to a blender and combine until smooth.

2. Add more almond milk or ice as needed to reach desired consistency.

Simple Slow Cooker Chicken and Wild Rice Postpartum Soup Recipe

Servings: 6

There is something comforting about homemade chicken soup, especially when you’re postpartum and recovering from childbirth. Using a slow cooker helps you create a delicious homemade soup without having to stand over your stove - simply dump all your ingredients in your slow cooker and let it do the work for you!

This recipe will make plenty of homemade soup for you to enjoy and have leftovers to keep on hand for a quick meal anytime of day. If you are preparing easy dinner recipes for new moms, this soup can make for a great frozen meal for post pregnancy. Using bone broth in soups can be a practical way to increase consumption of collagen-building amino acids, electrolytes, and essential micronutrients that support your healing.

INGREDIENTS:

• 1 ½ pounds boneless, skinless chicken thighs or breasts

• 1 cup onion, chopped

• 1 ½ cups carrots, diced

• 1 cup celery, diced

• 2-3 cloves garlic, minced

• 1 teaspoon dried thyme

• 1 ½ cups wild rice

• 6 cups chicken bone broth

• ¼ cup fresh parsley, chopped

• Salt and pepper to taste

INSTRUCTIONS:

1. Add all ingredients minus the fresh parsley to a slow cooker. Stir to combine.

2. Cook on high for 3-4 hours or until the chicken is cooked through and the rice is tender.

3. Shred the chicken with a fork and mix in the fresh parsley to serve. Enjoy!

Skillet Spinach Sweet Potato Frittata

Makes 4 servings

Eggs are a nutrient-dense food that are naturally rich in the nutrient Choline, a micronutrient that is essential for both pregnancy and postpartum. This frittata recipe makes an easy dish for boosting your nutrient and protein intake to support your healing, as well as breastfeeding.

Frittatas are also a versatile dish, and you can easily throw in any added veggies that you might have on hand. Leafy greens, such as spinach, can boost your intake of needed vitamins and minerals, including B-vitamins and iron. If you prefer smaller servings, pour your frittata egg mixture into a muffin-tin baking pan.

INGREDIENTS:

• 2 cups fresh spinach, chopped

• 4 ounces goat cheese, crumbled

• ½ cup sweet potato, diced

• ½ sweet onion, diced

• 8 eggs

• 1 tablespoon olive oil

INSTRUCTIONS:

1. Preheat oven to 350 degrees Fahrenheit.

2. In a medium, oven-proof skillet, heat the olive oil. Add the onion and saute until translucent. Add sweet potato and saute until the onions are caramelized and potatoes are soft.

3. Remove the onion and sweet potato mixture from the pan.

4. In a large bowl, beat the eggs with a fork until all yolks are broken and the mixture is consistent.

5. Pour the egg mixture into the skillet. Add the goat cheese, spinach, and sweet potato/onion mixture, and spread evenly. Cook for 1 minute on the stove over medium heat.

6. Slowly place the skillet into the oven and cook the frittata for about 10-15 minutes until the eggs are set.

7. Serve from the skilled or slide on to a plate to eat and enjoy!

Whether you are a brand new mom or simply need some easy recipes to stay nourished, keep these healthy postpartum recipes on hand. If you’re looking for ways to help a new mother in your life, you can also utilize these simple recipes to make meals for moms with new babies.

What are your favorite postpartum meal ideas or recommendations for easy meals for new moms to make?