THE Postpartum Meal Plan
When I was postpartum I really focused on resting and did not make any of my food for the first two weeks. While it went fairly smoothly, I wanted to create a meal schedule so that way whoever is helping care for me/you in those beginning days and weeks knows exactly what to make and can easily warm it up. You can customize this to whatever you want, but I would encourage you to write it down, so it’s visible to everyone.
The main format is 3-4 breakfast options you can rotate between, lunch is going to be leftovers from the previous night, and dinner is meals that you previously prepped and can be reheated. During these two weeks, the goal isn’t to eat a diverse set of meals and have everything be perfect. It’s focusing on nourishing foods that meet the main groups: protein, fat, and carbohydrates.
This isn’t taking into account any meals you might receive from family and friends, but I know that’s not an option for everyone. It may seem like a lot of food to prep, but if you make something for dinner leading up to birth just make double and freeze any extras. Or dedicate two Saturdays to prep food. Your postpartum self will thank you! If you hate cooking or need additional help please reach out, that is what I’m here for!!
I would definitely recommend eating a bedtime snack as well as having some snacks on hand next to the bed in case you get hungry in the middle of the night. I remember just being so hungry all. the. time. which is completely normal as your body is working to recover and provide nutrients to your baby.
Omelets are another great breakfast option, but I don’t like eggs that much to have those! Also, I’m trying to focus on protein and fats, especially in the morning when we need fuel for the day after most likely a tough night of sleep. But we are not, I repeat NOT skimping on the carbs! Carbs are essential during recovery and should not be limited, but try to opt for whole-food carbs and not processed/packaged. Also, aim to eat them with protein and fat to keep your blood sugar stable.
Avoiding cold foods and drinks, fried, sugary, or heavily processed foods is best, but I also want to be realistic in my plan and have options if I am wanting something sweet or cold.
Some additional things I’ll likely have on hand for quick meals and for Andy and Ace if they don’t want to eat what I have on my menu: all things frozen sourdough that I have previously prepped (bread, bagels, rolls), pancakes, rice ramen, Annie’s boxed grass-fed mac and cheese, Rao’s frozen pasta meals, frozen pizza and probably a few other things I come across at the store.
The goal here isn’t to be perfect, but we deserve to feel nourished and cared for after giving birth!
p.s. The recipes I share are some of my favorites that I’ve adopted and tweaked, but you can find and use any recipe you like!
Day 8:
B: avocado toast with eggs and sausage or bacon
L: leftover asian bowls
D: bacon and potato soup with chicken
Day 9:
B: protein oatmeal and hot red raspberry leaf tea
L: leftover bacon and potato soup with chicken
Day 10:
B: protein oatmeal and hot red raspberry leaf tea
L: leftover enchilada casserole with bone broth to drink
D: creamy pasta with grilled chicken
Day 11:
B:breakfast burrito with warm lemon water and salt
L: leftover pasta and chicken
D: salsa verde chicken and rice tortilla soup
Day 12:
B: avocado toast with eggs and sausage or bacon
L: leftover salsa verde chicken and rice tortilla soup
D: honey ginger salmon with rice and green beans
Day 13:
B: protein oatmeal and hot red raspberry leaf tea
L: leftover salmon and rice
D: chicken soup with sourdough bread
Day 14:
B: protein oatmeal and hot red raspberry leaf tea
L: leftover chicken noodle soup
D: take out :)
Day 1:
B: protein oatmeal with hot red raspberry leaf tea
L: chicken soup
D: pot roast with carrots and mashed potatoes
Day 2:
B: protein oatmeal with hot red raspberry leaf tea
L: leftover pot roast with bone broth to drink
D: chicken poblano soup with sourdough toast and butter
Day 3:
B: breakfast burrito with warm lemon water and salt
L: leftover soup with bone broth to drink
Day 4:
B: avocado toast with eggs and sausage or bacon
L: leftover shepherd’s pie with bone broth to drink
D: chicken with rice and roasted squash
Day 5:
B: protein oatmeal and hot red raspberry leaf tea
L: leftover chicken and rice with bone broth to drink
D: pot roast with vegetables and potatoes
Day 6:
B: protein oatmeal and hot red raspberry leaf tea
L: leftover pot roast with bone broth to drink
D: chicken pot pie with biscuits
Day 7:
B: breakfast burrito with warm lemon water and salt
L: leftover chicken pot pie with bone broth to drink
D: asian inspired beef bowl with ground beef, rice and broccoli
Drinks: warm yolky drink from Noelle Kovary, hot tea (I love this blog post that breaks down teas), honey lemon water with salt or minerals, adrenal cocktails more info from Noelle Kovary
*replenishing your electrolytes and minerals are so important for recovery and certainly deserves its own post, but try not to just drink plain water or get caught in the trend that sugary drinks boost milk supply.
Snacks: gelatin gummies, hard-boiled eggs, meat sticks, yogurt with protein powder, protein shake, rotisserie chicken, sourdough bread with butter, cottage cheese, banana bread muffins with milk, protein balls, warm yolky drink
I know this seems like so so much, but it’s something that I am so passionate about and think it’s one of the most overlooked things about postpartum recovery! If you are feeling overwhelmed, stuck, unsure, or just straight up lost please reach out and I’d love to help create a postpartum recovery plan that works for you and your family. If you are going to have a baby soon it’s a perfect time to reach out or if you’ve already had your baby and are feeling depleted it’s not too late! You can read more about my services here :)