Nourishing Your Body: Postpartum Meal Planning

After the birth of your baby, your body embarks on a journey of healing and recovery. Postpartum meal planning plays an integral role in ensuring proper nourishment, supporting your body during this crucial period, especially when you are short on TIME.

Our bodies require a wealth of nutrients to repair, recover, and fuel the energy demands of caring for a newborn. So, incorporating a variety of nutrient-rich foods in your postpartum meal plan is essential.

Why Postpartum Nutrition Matters

Postpartum nutrition is not just about losing pregnancy weight. It's about fueling your body with the right kind of nutrients required for recovery and lactation, if you choose to breastfeed. A well-balanced diet can also help to alleviate symptoms of postpartum depression and anxiety.

Building Your Postpartum Meal Plan

When developing a postpartum meal plan, aim to include a balance of proteins, carbs, and healthy fats in each meal. Foods high in iron and fiber can help your body recover from childbirth. Fruits, vegetables, and lean proteins can provide the energy needed to care for your newborn.

Remember, hydration is also key. Drinking plenty of water can aid in milk production if you're breastfeeding, and also helps replenish fluids lost during childbirth.

Some Meal Ideas

Here are a few meal ideas for your postpartum period:

1. Breakfast: Whole grain toast with 2-3 eggs, avocado and a side of mixed fruit. A weekly breakfast casserole or big batch of steel cut oatmeal can also take out a lot of prep work.
2. Lunch: Quinoa salad with grilled chicken, assorted veggies, and a lemon vinaigrette. I'm also a big fan of dinner leftovers. If you are going to put effort into cooking, you might as well make a big batch and freeze some for later or use for lunches!
3. Dinner: Baked salmon with a side of roasted sweet potatoes and steamed green beans. Steak chunks with potatoes and veggie of choice is also a great option. Animal proteins can be very helpful for recovery.
4. Snacks: Greek yogurt with honey and cinnamon, jerky with cheese and crackers, or a handful of almonds and fruit.

Want a full meal plan?

I offer all of my postpartum clients an optional meal plan when we work together, with batch cooking options, and room to change things as preferred. If you would like more information, check out my program video HERE. 

Postpartum meal planning is about nourishing and loving your body. It's about making sure you're getting the nutrients necessary to heal and care for your little one. So, listen to your body, eat when you're hungry, and remember to take care of yourself. Because you can't pour from an empty cup.