When you have a new baby to take care of, your own nutrition might be the last thing on your mind. But when you're postpartum and breastfeeding, it's vital that your body receive the nutrients it needs for your baby's benefit and your own. A well fed mom is a happy mom. That's why prepping meals, accepting help, and choosing the right foods ahead of time can make all the difference.
Plan Ahead and Accept Help
Trying to cook fresh meals every day while juggling comforting a fussy baby, nursing, pumping, changing endless diapers, resting sufficiently, and more? Hard pass. We'll get to the types of foods that are best to eat in the 4th trimester soon, but setting up a good system for when and how you'll get to eat is priority #1.
Here are some of my tips:
-
Freezer Meal Prep: Before baby arrives, take a day to put together a couple week's worth of meals to freeze. Practically any meal can be prepared ahead of time and frozen if you use proper freezer storage methods. I like to use reusable glass containers that are also oven safe, or Stasher silicone bags. Souper Cubes are great for freezing things like soups, stews and chili, and sauces.
-
Batch Cook: If you (or perhaps your spouse or a family member) do muster up the energy to make a home-cooked meal in the early days postpartum, you might as well make a double or triple batch. Use the leftovers as meals for the next few days and freeze anything remaining. I recommend pre-packaging individual servings of leftovers into containers that can be popped in the microwave when you need a quick and easy meal.
-
Prepare Snacks: Have some healthy snack options on hand that you can grab from your fridge or pantry without having to get out a cutting board, silverware, etc. Think pre-sliced veggies with hummus, nuts and seeds, cheese sticks, apples, pears, oranges, dates, granola bars, protein balls, etc. If the only easy to grab snacks you have on hand are potato chips, you can bet that's what you'll be reaching for.
-
Meal Train: There is absolutely no shame in asking a friend or family member to set up a meal train for you and share it out. Odds are the people close to you are looking for ways to help you! Use an online meal train creator so that people can sign up easily. Online meal trains allow you to select which dates you would like to receive meals so that your fridge doesn't become too crowded. I would add in the notes section that you would also accept donations of breakfasts and snacks, since most people tend to think meal trains are only for dinners! Last note about meal trains: People do not need to stay and hold the baby if you aren't feeling up to it, and you do not need to get yourself looking presentable. Some people notify contributors that there will be a cooler on your porch, making for easy, schedule-free drop offs!
-
Instant Pot and Slow Cooker: These are lifesavers. You can throw together a healthy meal in less than 5 minutes and with minimal ingredients. Check out this Instant Pot to make meal prep even easier and faster.
- Ninja Gadgets: I am a big fan of devices that save me time and energy. I have some awesome gadgets that help create simple, nutritious foods that keep me full and provide lots of essential nutrients. Make personal smoothies in seconds with this Ninja personal blender. Craving something sweet? Make healthier ice cream with this Ninja gadget! If you've never thought of hiding some veggies in ice cream, think again!
The Role of Postpartum Nutrition in Recovery
Your postpartum period is not the time to start a diet or worry about "bouncing back." You're bouncing into a new chapter of motherhood, so be thankful for that. Your body has just done some extremely hard work, and if you're breastfeeding, you need additional calories to support your milk supply. Eating whole foods, nutrient-dense vegetables, getting enough protein-rich foods, and making sure you get a variety of types of foods will support both you and your baby. Plus, good news—eating well can also help with postpartum depression, energy levels, and overall health outcomes.
Here’s a few favorites that are quick, easy, and nutritional:
-
Oatmeal. Easy to add in fresh or dried fruits, nuts + seeds, nut butters, or dairy to change up flavors and add in additional nutrients and proteins. Make a few days worth of overnight oats and store in the fridge so they’re ready to go when you are!
-
Egg cups. Easy to meal prep and freezeable. Basically, they’re omelette “muffins”, so you can add in whatever meats and veggies to suit your liking. Plus, you can reheat from defrosted or frozen -- either defrost in the fridge overnight and zap in the microwave for 30 seconds, or cook from frozen, wrapped in a damp paper towel for 60-90 seconds. Enjoy!
-
Hard-boiled eggs. Seriously, can eggs get any more versatile?! Add to salads, make an egg salad sandwich, or eat straight out of the fridge with some seasoning. Nutrient dense and protein heavy, eggs are a heavy hitter!
-
Banana muffins. These are a staple in our house. They’re super easy to make, freeze well, and use up any not-so-fresh looking bananas. My littles love them too, so admittedly very few have actually made it into our freezer. I like to make them in mini version, which I find to be more kid-friendly. This silicone pan has been fantastic in doing that, and is perfect for mini egg cups, too. Nevertheless, they’re awesome and simple to prep ahead for breakfast or snacks for the coming week!
-
Avocado toast. Another one that’s easy to doctor up to switch up the flavor. Try adding a fried egg on top for extra protein, or go mexican style with some cilantro, tomatoes and jalapeno for a little zip!
-
Nut butter toast. Whether traditional peanut is your jam, or you find yourself in the almond or cashew fan club, nut butters are a quick and easy way to get yourself some extra protein. Jazz things up with sliced bananas or strawberries on top. This one is a winner amongst the toddler crowd, too!
-
Parfaits. It doesn’t get much simpler than throwing some yogurt, granola and berries in a bowl, and who really doesn’t love that sweet and tangy crunch for breakfast or midday snack?! Or put that Ninja Creami I talked about earlier to work and make a healthy dessert parfait for the win!
- Sheet pan meals. My go-to lately even when I’m not postpartum. Let your own do the heavy lifting and roast some chicken or even fish, and a variety of veggies. Stay simple with a drizzle of evoo, s + p, or go fancy and toss with teriyaki or balsamic. Makes for wonderful leftovers, I typically take advantage of this covering multiple lunches or dinners as well. If you're in need of some new sheet pans, we splurged on these and they've been lovely (and non-tox for the win!) -- definitely recommend if you're in the market!
Vitamins and Nutrients You Need
In addition to eating nutritiously, your postpartum diet should include enough vitamin C, D, and B. Check with your healthcare provider about continuing your prenatal vitamins and other nutritional needs. If you're looking for more supplement info, check out my post on supplements breastfeeding moms should consider taking.
Hydration is Everything
You’ve probably heard it a million times, but I’ll say it again: drink water. Drink enough water to satisfy your thirst. Glasses of water should be within reach at all times because dehydration can hinder your milk supply, your mood, and your energy levels. Struggle to drink enough water? I find infusing with citrus, cucumbers, or mint can help add a little excitement, making it easier to drink more. Prep ahead by making a pitcher and keeping it in the fridge. Electrolyte drinks, like LMNT, are another great option during this season, too.
Trying to increase your water intake and in the market for a fun new bottle? Give these cute bemybreastfriend water bottles a try:
The Bottom Line
Postpartum should be spent healing your body and bonding with your baby. Not stressing over what meals to make or how to keep yourself adequately nourished. Don’t stress over every meal—just aim for a well-balanced diet with plenty of whole grains, nutrient-rich veggies, lean proteins, healthy fats, and hydrating fluids. Not only does a healthy diet contribute to your healing, but it also supports your milk supply and strengthens your immune system.
If you need more tips on postpartum prep, check out my Tired Mom's Club Podcast Episode 5 - Postpartum Prep with Allegra Gast.
Allegra Gast is a registered dietitian and an IBCLC. She focuses on helping postpartum moms feel better. Allegra is a huge believer in the root cause approach and is always digging deeper into the why.
You got this, Mama! Now go make yourself a healthy snack.
