25 Nourishing Postpartum Meals
All the focus might be on your beautiful new baby right now, but feeding yourself well postpartum is just as important as feeding your baby.
But at the same time, who has time to prepare meals??!
Here are 25 nutritious postpartum meals to help you thrive without taking up all your precious time.
Why is it so important to eat well postpartum?
I get it, there’s so much going on right now, you’re exhausted and it feels like there’s no time to take care of yourself.
The easiest option is to resort to takeout or just eat toast for every meal. And no one could blame you for that!
But while that’s fine in moderation, it’s so important to give your body plenty of nutrients and fuel in the early days of motherhood.
Your body needs to recover from birth, nutrient stores need replenishing after the huge demands of pregnancy, you might be healing from a c-section and if you’re breastfeeding that requires a whole lot of energy and nutrients in itself.
Yep, babies are super cute, but they’re not the only ones who need to be looked after!
How to eat well postpartum
Hopefully I’ve got the message across now, but the question is, how exactly do you manage eating well postpartum??
Listen to your body
Being in tune with your body and responding to what it’s telling you has never been more important.
So, if you’re hungry, eat. If you’re thirsty, drink.
This isn’t the time for restriction
I know you want to get back into your jeans, but hold up a minute.
This isn’t a time for restriction.
Your body needs plenty of nutrients to recover from pregnancy and childbirth. Plus, if you’re breastfeeding that will be using up a huge amount of nutrients.
Many women are nutrient deficient post-pregnancy, so building these nutrient stores back up is incredibly important.
Have a meal and snack schedule
It can be easy to forget to eat regularly during this time, or at least not get around to it as often as you should.
BUT, it’s so important to eat regular meals and snacks. 3 meals a day and 2-3 snacks is about right for most new mums.
If you can, plan your daily meals and snacks ahead of time and set yourself a loose schedule for when these meals and snacks will happen.
If you’re not managing to eat regularly, set an alarm on your phone (or your partner’s phone) to remind you about meal and snack times.
Get the right balance
Perfectly balanced meals might be a little ambitious right now (or anytime) - but aim to get some protein, carbs and healthy fats in your meals and snacks as much as possible so that you’re getting a good balance of nutrients.
This will also help to optimise your energy levels - very important right now!
Go for quick and easy
You probably won’t have a whole lot of time to prepare meals right now, so quick and easy is the way to go.
If you can stock the freezer with some nourishing meals before baby arrives, even better (trust me, you will thank yourself later for this gift!).
Comfort food, but make it nutritious
Becoming a mum is amazing, but the change in your life is also a lot to take in, not to mention the exhaustion, overwhelm, and just all the feelings.
So naturally, comfort food is probably what you feel like right now. But, comfort food doesn’t have to mean unhealthy!
The best postpartum meals are a happy medium between quick and easy but also nutritious, comforting and delicious.
Sounds like a lot of boxes to tick, I know, but rest assured, there are plenty of options that fit this brief.
More on that later!
Outsource
Hopefully, you have at least one or two people around you ready and willing to tend to you and your baby’s needs.
There might not be a whole lot other people can do at the moment as most of it likely falls on you. But one thing they can definitely do is bring you food!
Send them this list or stick it on the fridge and let them take that off your plate.
What nutrients are important during breastfeeding and postpartum?
Breastfeeding requires extra nutrients such as calories, protein, vitamins and minerals.
BUT, it’s important to remember that you don’t need a perfect diet to breastfeed.
Eating regular, balanced meals and snacks is the best way to ensure you’re giving your body what it needs.
Energy/calorie requirements for breastfeeding
You’re literally making food for another human, so it makes sense that you’re going to need some extra calories yourself.
Breastfeeding requires around an additional 500 calories per day, which is more than during any stage of pregnancy!
That insane hunger you're feeling probably makes it easy to meet your additional calorie needs, but make sure you’re not overly restrictive at this stage or neglecting your own meals and snacks.
Protein
Protein is needed for tissue repair in postpartum recovery, for optimal breastmilk production and also to satisfy that aforementioned postpartum appetite.
Good sources of protein include meat, poultry, eggs, cheese, yoghurt, nuts, tofu and legumes (lentils, baked beans, chickpeas etc.).
Carbohydrates
Carbohydrates are our body’s preferred source of energy, and energy is something you’re going to need a whole lot of right now!
BUT, it’s important to remember that not all carbs are equal.
The best sources of carbohydrates are whole grains, fruit, starchy vegetables and legumes as these are generally more nutritious and satisfying compared to refined white bread and grains and foods with a lot of added sugar.
Choline
A little-known nutrient, choline is similar to a vitamin and plays an integral role in babies’ brain development.
For this reason, choline requirements increase significantly during pregnancy and breastfeeding, but, unfortunately, many pregnant and breastfeeding women don’t get enough.
Good sources of choline include eggs, meat, poultry, fish, nuts, legumes and cruciferous vegetables like broccoli, cauliflower, cabbage and kale.
You can also take a choline supplement if you’re worried you won’t be able to get enough choline from your diet alone.
Calcium
Breastmilk contains a lot of calcium to support the development of your baby’s bones and teeth. If your diet doesn’t contain enough, your body will use calcium from your bones instead.
Luckily, this calcium loss is usually recovered within a few months once you stop breastfeeding, but it’s important to try to get enough calcium from your diet to protect your bones as much as possible.
Dairy foods are the best source of calcium, but other sources include fish with bones such as canned salmon and sardines, and calcium-fortified products such as soy, almond and oat milk (just check the label to make sure they have calcium added).
The recommended intake of calcium during breastfeeding is 1000mg/day, which is equivalent to around 3 serves of dairy (1 serve = 1 glass of milk OR 200g tub of yoghurt OR 1 slice of cheese).
Vitamin D
Vitamin D helps the body to absorb and use calcium.
It’s mostly made in the skin by the action of sunlight and only a small amount of vitamin D actually comes from food such as oily fish, egg yolk and margarine.
Vitamin D supplementation isn’t necessarily required during breastfeeding unless your vitamin D levels were low during pregnancy.
However, whether your baby is breastfed or formula-fed, a supplement of 400IU daily of vitamin D is recommended for their first 12 months.
Not all vitamin D supplements are suitable for babies so ask your pharmacist to recommend a vitamin D suitable option.
Iron
Pregnancy can deplete iron stores, so it’s important these stores are replenished postpartum.
The richest sources of iron are red meat, chicken and fish, but iron is also present in eggs, legumes, whole grains, iron-fortified breakfast cereals, green leafy vegetables, nuts and seeds.
Iodine
Iodine is needed to produce thyroid hormones which play an important role in brain development in babies. Iodine is passed through breastmilk, but concentrations can vary depending on the mother’s iodine status.
Iodine can be found in seafood, dairy foods, iodised salt and bread, however, it can be difficult to get enough iodine from food, so a supplement might be necessary.
An additional 150 micrograms of iodine is recommended if you’re breastfeeding, which is the amount present in most breastfeeding multivitamins - but check the nutrition information on the label to see how much your multivitamin contains.
Omega 3 fatty acids
Omega-3 fatty acids are passed through breast milk to your baby to support their brain development.
Oily fish such as salmon, mackerel or sardines is the best source of omega-3 fatty acids (aim for a couple of serves each week if possible), but they can also come from chia and hemp seeds, walnuts, and flaxseeds.
Fluid
Breastmilk contains a lot of fluid, fluid which needs to be replaced.
Most women find they’re a lot thirstier while breastfeeding, so in this case you can just drink to satisfy your thirst. But make sure you’re having around 2.6L or nine glasses of water each day, which is the recommended amount during lactation. All fluids count towards this total, but water is the best choice.
What foods should you include in your postpartum meals?
While (almost) no foods are off limits now that you’re no longer pregnant, there are some foods that I recommend including in your postpartum diet due to the nutrients they contain.
Eggs
Eggs are rich in protein to support tissue repair and are also an excellent source of choline and vitamin B12, both nutrients that are critical for healthy brain development in babies.
Lean meat and poultry
Lean red meat and poultry such as chicken and turkey are high in protein and iron. Iron stores are depleted during pregnancy and need to be replenished postpartum.
Oily fish
Oily fish such as salmon, mackerel and sardines are an excellent source of omega-3 fatty acids which are critical for healthy brain and eye development in babies.
Fish and seafood are also good sources of iodine, a nutrient that passes through breastmilk and which many new mothers are deficient in (see above).
Oats
Oats are full of slowly digested carbohydrates to give you long-lasting energy and are also a great source of fiber to help keep the digestive system happy.
Greek yoghurt
Full of protein, calcium for bone strength and probiotics to support gut health, greek yoghurt is a nutrient-packed food that makes an easy and convenient postpartum snack or smoothie addition.
Leafy greens
Leafy greens are one of the best sources of phytonutrients to reduce inflammation and support the immune system. They’re also an excellent source of fiber.
Peanut butter
Rich in protein, choline and a source of iron, peanut butter is a quick, easy and super nutritious food you can easily incorporate postpartum, whether it’s on toast, in smoothies, as a dip or straight out of the jar!
Legumes
Legumes such as chickpeas, beans and lentils are nutrition superstars as they contain protein, slow-release carbohydrates, fiber and iron, which are all fundamental nutrients when it comes to a balanced postpartum diet.
Add to soups, stews and salads or try roasted chickpeas as a filling snack.
The best types of postpartum meals
In my experience, the best types of postpartum meals are ones that are nutritious but also super easy to make or can be made ahead and frozen.
Here are some great options:
Slow cooker meals
Using a slow cooker makes meals like stews, curries, soups and pasta sauces a whole lot easier. Just throw in the ingredients in the morning and let the slow cooker do the rest while you go about your day.
You can even pre-prepare packs of ingredients to freeze so all you have to do is grab a bag out of the freezer and dump it in the slow cooker.
One pot/one pan meals
Any meal that can be thrown into a pot or onto a pan together, minimising prep and clean up, is your friend right now.
Sheet pan meals
In the same category as one pot/one pan meals, sheet pan meals are a great postpartum meal option as they require minimal prep and cleanup but can also be really nutritious.
Just place a protein -like chicken, lamb chops, sausages or salmon - and your choice of veggies on a baking tray - my favourites are sweet potato, potato, broccoli, sweet corn, capsicum, zucchini and carrot - season and bake in the oven.
Anything eggs
Eggs are an excellent postpartum food and can be prepared in so many different ways and made into many different dishes - have them poached, scrambled, boiled, made into omelettes, frittatas, or egg salad for sandwiches and wraps.
Breakfast for breakfast, lunch and dinner
If all else fails, breakfast foods such as wholegrain cereals (fortified with vitamins and minerals), wholegrain toast with peanut butter, breakfast burritos or omelettes are generally a nutritious option for any time of day.
Smoothies
A great way to make sure you’re getting your fruit, veggies, calcium and plenty of vitamins and minerals. Smoothies can be made with so many different ingredients - I love a combination of banana, milk, Greek yoghurt, peanut butter and chia seeds for a protein-packed, filling smoothie that’s a meal in itself.
If you’re struggling to eat enough veg, try a green smoothie with vegetables such as spinach, kale, cucumber, carrot and celery.
Best postpartum freezer meals
Postpartum freezer meals are a total lifesaver when you're adjusting to life with a new baby and need something quick and nourishing.
Some great freezer-friendly options include:
Hearty soups like chicken and vegetable or lentil soup
Veggie-packed beef or lentil lasagna
Turkey or beef meatballs
Chili
Beef and vegetable stew
Dahl
Curries
Pasta sauces such as bolognese
You could also prep individual servings of quinoa or rice bowls with roasted veggies and chicken, or freeze breakfast options like baked oatmeal or muffin tin frittatas. Making up smoothie packs with the usual fruit and veg you put in your smoothies is a great way to cut down on time.
25 Nourishing Postpartum Meals
Breakfast options
1. Porridge
Warm, comforting, and packed with slow-releasing carbs, fiber and nutrients that help keep energy levels stable and support healing.
2. Greek yogurt parfait
Layer Greek yogurt with granola and fresh fruit for a calcium and protein-rich breakfast.
3. Avocado toast with eggs
Whole grain toast topped with mashed avocado and a poached egg provides healthy fats and protein, choline and plenty of long-lasting energy.
4. Overnight oats
Start your day with a fibre-rich, protein-packed meal that's easy to prepare the night before.
A simple mix of oats, milk, yoghurt and whatever toppings you fancy such as fresh or dried fruit, nuts and seeds.
Prepare a few single-serve bowls or containers in advance for quick and easy breakfasts.
5. Peanut butter banana smoothie
Blend banana, peanut butter, milk, yoghurt and a handful of spinach for a quick, nutritious breakfast.
6. Egg muffins/Mini frittatas
These can be made in bulk and stored in the fridge or freezer for easy postpartum meals and snacks.
All you need is some eggs, a splash of milk and any vegetables you like - plus a little cheddar or parmesan cheese and you can whip them up in around 15 minutes.
Try this recipe for Muffin Pan Frittatas or this one for Petite Vegetable Frittatas.
7. Baked oatmeal with berries
A warm, comforting breakfast that’s super easy to make, full of fiber and antioxidants, and helps keep you full and energized while also supporting your recovery.
Try this Berry Baked Oatmeal recipe.
8. Chia seed pudding
Rich in omega-3 fatty acids, fiber, protein and iron, chia seeds are nutrition superstars.
To make a chia seed pudding, just mix a tablespoon of chia seeds with 1/2 cup of milk, add a dash of vanilla extract, give it a good stir and leave it in the fridge to set for a few hours or overnight. Then top with berries and chopped nuts and it’s ready to go!
9. Peanut butter on toast
You really can’t go past good old PB on wholegrain toast for a nutritious, comforting and delicious breakfast.
It’s so simple but ticks so many boxes - with protein, fibre, healthy fats and choline to give you a postpartum nutrition boost.
10. Breakfast burrito
A comforting but nutritious option that’s easy to grab when you're short on time but need something filling and nourishing.
You can also make a big batch and freeze them individually for quick and easy breakfasts.
Lunch options
11. Lentil and vegetable soup
A hearty soup packed with protein and fiber to keep you satisfied.
Try this 1-pot Everyday Lentil Soup Recipe.
12. Quinoa salad with roasted vegetables
Quinoa is one of the most nutritious foods around, providing plenty of protein, fiber, iron, zinc, magnesium and folate.
Paired with some delicious roasted veg it makes a filling and very nourishing salad.
Try this Easy Quinoa Salad recipe.
13. Chicken and salad wrap
Fill a whole grain wrap with chicken or turkey, avocado, salad veg and maybe even a little cheese. Simple and satisfying.
14. Salmon or tuna salad
Grab a tin of salmon or tuna and add some pre-cooked rice or quinoa and whatever salad veg you like such as lettuce, spinach, tomato, avocado and cucumber and you’ve got a super easy lunch.
15. Hard-boiled eggs with wholegrain crackers
An easy, protein-rich lunch that can be prepared in advance.
Have them as they are or mash them up with a little mayonnaise for extra flavour.
16. Avocado egg salad
If you want to take hard-boiled eggs to the next level, mash them with some avocado, add a bit of seasoning, and serve on whole-grain bread or with crackers for a quick meal or snack.
17. Chicken noodle soup
A cozy, comforting postpartum meal that’s packed with protein and full of vitamins and minerals to help speed up recovery and keep you feeling nourished.
Make a big batch and freeze portions for later.
18. Omelette
Omelettes are a fantastic postpartum meal because they're quick to whip up, full of protein and healthy fats and you can load them with veggies to give you a nutrient boost while keeping you satisfied.
19. Sandwich
The good old sandwich is a reliable quick and easy meal at any time of day. Go for wholegrain bread and protein-rich fillings such as chicken, canned tuna or salmon, egg salad, cheese or even just peanut butter.
20. Baked sweet potato
Cook sweet potato in the oven or microwave until very soft in the middle, slice it open and top with fillings such as baked beans, cheese, guacamole, coleslaw and sweet corn.
Makes a filling, delicious and super healthy lunch or dinner.
Dinner options
121. Sheet pan chicken with sweet potato and broccoli
Nothing beats a sheet pan meal for a simple but super healthy dinner.
Try this simple Sheet Pan Roasted Chicken, Sweet Potatoes and Broccoli recipe
Or for something a little more adventurous, this Greek Sheet Pan Chicken.
22. Beef and vegetable stew
A comforting, iron-rich meal that can be made in large batches and frozen.
Also a great way to up your veg intake if you’re not in the mood for salad and green juices!
Try this Easy Stovetop Beef Stew recipe.
23. One-pan baked salmon with quinoa and asparagus
Omega-3 fatty acid-rich salmon combined with protein-rich quinoa make for a nourishing and satisfying dinner - just what you need postpartum.
Try this easy one-pan Salmon Quinoa Bake recipe.
24. Dhal
rich in plant-based protein, fiber, and iron, which support recovery, enhance energy levels, and help replenish nutrient stores after childbirth.
Try this simple Slow Cooker Red Lentil Dhal recipe.
25. Salmon patties
Packed with omega-3s for brain health, protein for recovery, and they're super easy to make and enjoy anytime.
Try this Salmon Patties recipe.
26. Tacos/burritos/enchiladas/fajitas
Versatile, easy to prepare and packed with nourishing ingredients like lean protein, fiber-rich vegetables, and whole grains to support recovery and energy.
27. Rotisserie chicken with salad
Grab a rotisserie chicken and a bag of salad from the grocery store or supermarket, add some quinoa or wholegrain bread and you’ve got yourself a healthy balanced meal!
Use any leftover chicken for sandwiches or salads the following day.
28. Slow cooker chili
Combine canned beans, tomatoes, and spices in a slow cooker for a hearty meal that cooks itself. Perfect for making in bulk and freezing.
Try this Slow Cooker Chilli Recipe.
29. Chicken or tofu and chickpea curry
Warming and delicious but also full of protein, vitamins and minerals, curries can be paired with rice, quinoa or flatbread for a balanced, comforting dish.
Throw one in the slow cooker in the morning and dinner is sorted.
Try this Slow Cooker Chicken and Chickpea Curry recipe.
30. Ready meals
There are some great options these days for nutritious, balanced ready meals at supermarkets and grocery stores and even via online delivery services.
These can be a great option postpartum and mean you get the convenience of takeout without having to compromise on nutrition. Pop a few in the freezer for easy meals.
I hope this gives you plenty of ideas and inspiration for postpartum meals to help you and your baby thrive during this amazing but challenging time. Remember to look after yourself with plenty of nutritious foods, plenty of fluids and a whole lot of self-compassion!
And don’t forget about snacks, you’ll need those too! Check out my 25 Nourishing Postpartum Snacks.
