30+ Postpartum Food and Snack Ideas
- December 1, 2023
- Last Updated: April 17, 2024
- 19 Comments
- Motherhood
If you are in the postpartum period, I hope these postpartum food ideas can spark some inspiration and creativity for you!
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I’ve gotten some requests for what eats look like right now, and honestly, this postpartum food ideas post is easy to put together as long as I remember to take photos of my food!
Sometimes, the breastfeeding hunger has been so real that I’ve scarfed things down before photographing, or remembered to take a picture after I’ve started eating.
That’s real life for ya, especially after the third kid and a sore pelvic floor. This postpartum kit is worth it’s money in gold.
If you want to work on strengthening your pelvic floor during pregnancy or postpartum, I highly recommend this free course from MUTU! The free videos and information offers a great way to see where you are and what needs to be strengthened for better movement, mobility and more. I’ve personally gone through MUTU and it was life changing!
I knew having a baby would change my entire life, routines, priorities, etc. So, I guess notes from this post come as no real surprise.
Postpartum Adjustments
I heard other moms talk about not being able to eat first thing because you have to feed the baby, take the dog out, etc.
I understood but I always thought breakfast (like meal prep oatmeal) would be the easiest thing to prioritize!
In my previous life (before kids), I would just grab some pre-made cookie dough overnight oats, grab an easy yogurt on the go, snack on some toast in bed, or make a smoothie the night before.
While these ideas are good ones and could probably work with a newborn (while they are in my favorite ergo carrier, of course), they take planning and energy ahead of time, which you often lack as a new mom.
Plus, to really prioritize some of the best foods for postpartum recovery, you need to spend some time planning.
After the first kid, I made sure to make breastfeeding snacks during my third trimester so future-me could snack on them with one hand when I have a baby sleeping on me.
I’m also doing a better job of my hydration for breastfeeding – staying on top of my thirst is key!
Now, I get the taking care of others before yourself. I can’t think about eating until the kids are fed – some days take longer than others.
Research states that, “The main nutritional focus [postpartum] may be on efforts to replenish nutrient stores and achieve adequate nutrient intake (during lactation).
Postpartum Food Ideas and Tips
Keep scrolling for some of my favorite postpartum food ideas. But, you’ll want to have a plan for these.
Whether you make them the night before, bulk make a few options while baby is sleeping, or rely on postpartum freezer meals that you may have made ahead of time.
Many of these snacks and meals can answer the nagging question, “What can I eat after postpartum?”
We want to keep it simple, but also load in the nutrients because after all, birth is a huge and traumatic event on the body.
We need to repair organs and muscles, and our nutrition needs are higher, especially if breastfeeding.
Enlist Help
Having my mom here for the past week has been an absolute lifesaver. I knew food prepping ahead of time would have been helpful, and it has been for easy meals that are ready nearly instantaneously.
But, having my mom here after our home birth has taken things to a whole new level.
Things take ALOT longer these days, and while I need (additional) food and snacks for breastfeeding, having it premade, pre-planned or pre-taken care of by someone else has been absolute life saving.
I know it won’t always be like this but it has made the transition home from the hospital and living with a newborn so much easier.
Prioritize Breakfast
It is so true – you can’t get through the day after nights of little to no sleep without the energy which comes from food.
Don’t wait to eat – prioritize yourself and your health before others so you can best serve them.
Eat within an hour of waking up, if possible, and before you drink your coffee.
No reason to increase our stress hormone (Cortisol). Getting food will help with our wacky hormone states.
And when you do have your coffee, add a scoop of collagen in there to replenish important amino acids while aid in recovery. Collagen for breastfeeding moms can be very helpful.
Aim for something with ample protein, paired with complex carbohydrates, which provide several micronutrients and fiber.
Here are some easy postpartum breakfast ideas:
- Pumpkin Apple Baked Oats
- Banana Baked Oatmeal
- Baked Sweetpotato Oatmeal
- Strawberry Baked Oatmeal
- Asparagus Mushroom Quiche
- Turkey Sausage Breakfast Casserole
Eat Enough, Consistently
As previously mentioned, your energy needs are high right now as you recover from birth and growing a human!
You have to prioritize hydration and eating enough, consistently. This means at least 3 full, balanced meals, and several snacks in between, catered to your hunger and schedule.
Getting protein in at snacks (these high protein pregnancy snacks work well!) is really important for stabilizing blood sugar, and hence, keeping energy as steady as you can expect with a newborn.
My mom has been a huge help in the mornings, making me coffee and breakfast (gourmet style) while I nurse.
She made this sweetpotato blueberry french toast casserole, topped with corn flakes which has been super yummy.
These frozen waffles have also come in handy – yay for meal prep that I did prior!
I’ve also eaten toast and a styled oatmeal bowl for weekday breakfasts to help stabilize my mood, provide nutrients and live my day as a mom – look at all the energy I must have had that morning!
Stay Hydrated
Your hydration needs are still very high postpartum when recovering from fluid loss. And even higher if you are breastfeeding!
I still rely on these pregnancy electrolyte drinks, since electrolytes help you stay hydrated.
Lunch/Dinner Ideas
So far, my lunches and dinners have been mostly leftovers. My mom made a bunch of stuff our last few days in the hospital that we slowly made our way through.
We also ate the lasagna I made for our meal prep, lots of sandwiches (now that I can have deli meat again!), and grain salads.
Some friends brought over some ham, green beans and sweetpotatoes, so we made ham sandwiches with these biscuits.
My mom’s a rockstar and also made this made this our first day back home. It’s a sweetpotato egg casserole type thing she found in Our State Magazine, and has been perfect to reheat for lunches and dinners.
I also asked her to make this skillet breakfast scramble so I got in lots of important nutrients, like iron, choline and protein!
Snacks
Snacks have been whatever I can get my hands on, typically those that were made in advance or are ready to eat, like yogurt or protein bars.
I’ve been known to have a few PB&J’s in the wee morning hours of breastfeeding or any of these breastfeeding night snacks.
My midnight snacks have looked like sandwiches, cookies, crackers, carrot cake energy bites and cereal – easy things. I joke that my nightstand is like a second kitchen.
I’ve also had lots of single-serving yogurts (easy and high protein), granola, and muffins.
Also, I’ve been loving popcorn, rice cakes with PB and LaCroix waters.
Make Ahead Postpartum Meals
For specific postpartum recipes, here are some of my favorite make ahead postpartum meals – keep in mind that many of them can be catered to certain diets.
- For vegan options, substitute butter for coconut oil
- For gluten-free, make sure to use certified gluten-free oats
Postpartum Food Ideas
These postpartum food ideas include some of my favorite make ahead postpartum breakfasts and snacks to keep you fueled during this busy time when nutrient needs are high!
Sheet Pan Pork Chops and Sweet Potatoes is an easy sheet pan fall dinner made with delicious pork tenderloin with apples and sweet potatoes.
Air Fryer turkey burgers are juicy, quick and tasty. Make these to perfection every time!
If you like tacos and pasta, this one pot taco tortellini is a brilliant blend of the two! It's ready in under 20 minutes and is a great, family-friendly meal!
This Veggie Pasta Bake is a perfect easy and comforting vegetarian pasta casserole. With a variety of veggies and cheese, this vegetable pasta bake is great for crowds, easy to freeze and reheat, and convenient for meal prep!
These zucchini salmon fritters can be made in less than 20 minutes and are high in protein and healthy fats!
Sweet Potato Mac and Cheese is the answer to your cheesy pasta dreams. A mixture of whole wheat pasta, mashed sweet potato, cheese and kale make this savory sweet potato pasta dish a real winner.
If you're not a mayo fan, you'll love this recipe for Tuna Pasta Salad Without Mayo. It's quick, easy and nourishing, and great for the family. This recipe blends creamy hummus with olives, peppers, feta cheese and tuna.
This Turkey Sausage Breakfast Casserole is an easy make ahead breakfast that you just pop in the oven in the morning! Enjoy this turkey sausage sweet potato egg casserole after a morning workout, for meal prep or with your favorite people!
Chocolate baked oatmeal takes chocolate for breakfast to a whole new level! Enjoy these baked chocolate oats for breakfast, snack or even a healthy dessert.
Baked Goat Cheese Pasta, adapted from the viral tik tok recipe, is filled with creamy pasta and goat cheese, and decorated with fresh vegetables, making it a delicious, one-pot family meal!
Chorizo Egg Bake is full of mexican flavors and a great chorizo breakfast casserole recipe for crowds and entertaining. Make this chorizo and egg casserole the night before without sacrificing any of the flavors.
This turmeric oatmeal is ready in minutes and adds a savory twist to your breakfast favorite. Enjoy the anti-inflammatory benefits of these hearty turmeric oats.
Cookie dough overnight oats are a healthy and delicious to your sweet tooth in the mornings. Overnight cookie dough oats can be made in advance and ready to take on the go or enjoy at home.
Apple Pumpkin oatmeal is an easy, hearty breakfast option for on the go and for a crowd. Full of fiber, vitamins and spice, this baked oatmeal will have your whole kitchen smelling like fresh fall.
Sweetpotato Vegan Edible Cookie Dough is the perfect appetizer for your sweet tooth. This vegan cookie dough recipe is made with natural ingredients and goes perfectly with fruit, chocolate and graham crackers, making it one of the best healthy vegan desserts!
This Sweetpotato Oatmeal Bake with Blueberries is the perfect quick and nutritious breakfast option, great for your meal prep oatmeal needs. It’s ready in 30 minutes, great for crowds, and the perfect pre- workout snack!
These no bake 5 ingredient peanut butter energy bites are a great on-the-go snack. Made with oats, sweetpotatoes, peanut butter, coconut and some spices, these sweetpotato bites are everything you'd want in a healthy portable snack.
A hearty, flavorful breakfast bake, full of satiating fiber and complex carbohydrates. This Banana Peach Steel Cut Baked Oatmeal is perfect for a fall breakfast or snack. It can easily be reheated for on the go snack and topped with your desired topping choices.
Almond Flour Banana Muffins are the perfect portable snack, and perfect for the kids! You can whip these banana almond muffins up in less than 30 minutes without any oil or added sugars!
This Sweet Potato Kale Hash recipe is an easy way to add veggies to your breakfast, and make the best vegan breakfast hash.
Banana chia pudding is like a healthy banana pudding in a glass, filled with nourishing ingredients like bananas, chia seeds, milk and shredded coconut.
Pumpkin no bake cookies are quick, easy and delicious, made with only 8 ingredients and can be vegan, dairy and gluten free! You never knew flourless pumpkin cookies could be so easy.
Carrot Oatmeal Raisin Bars are a delicious carrot cake bars recipe made with a raisin and date puree, shredded carrots, peanut butter and oats. They make for a family friendly snack any time of year!
This hemp seed granola is an easy homemade vegan granola snack, made with peanut powder and seeds. Whip it up for an easy shelf stable snack, or add it as a crunchy topping to oatmeal, yogurt or ice cream.
This Cranberry Pomegranate Baked Oatmeal is bursting with flavor and the perfect way to use up those leftover cranberries. Or, it's a great make-ahead breakfast option for the holidays!
Coconut Flour Oatmeal Cookies with chocolate chips are made with a delicious blend of gluten free coconut flour and oats, for a soft, tasty treat!
This Strawberry Baked Oatmeal is a healthy summer oatmeal staple. Strawberry and banana oatmeal is sweet enough and can be made in advance for those busy weeks!
These gooey leftover oatmeal cookies are the solution to your leftover oatmeal food waste! Made with a handful of staple pantry ingredients, these cookies are soft, gooey and make for the best snack.
Lemon Blueberry Overnight Oats are a light and fruity make ahead breakfast. You'll want to make these every week!
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Support Bucket List TummyThanks Emily ๐ Such a huge help!
You’re right about that – one handed foods!
They were perfect – nice and soft and chewy, just how I like em!
We texted it to you – did you receive? It was so delicious! Parenthood has its many challenges – so much to learn! ๐
I did get the recipe, thank you!
She was such a help and yes, was beyond happy!
Thank you so much, Maureen ๐
She does!
Ha, I’ve never heard that but I’ll believe it ๐
Camryn is such a little cutie! Glad your mom has been there to help, it makes such a difference.
A week old and you managed to not only take pictures of food, but get a post up is no easy feat!! The newborn days are all about survival and finding your favorite foods you can eat one handed ๐
So fun to see you in your new mom life and that you are keeping yourself wellnourished with all the things going on! And those cookies look SO GOOD!!!
She does look like Ed….. for now, but that could change! Regardless, she is amazing, and Iโm loving the pictures! Keep them coming! โค๏ธ
Baby Camryn does look like Ed, what a great picture of you and that sweet baby. I gotta get that recipe (from your mom) for that sweet potato egg casserole. Looks so yummy.
Keep on plugging with learning all this stuff about parenthood. I’m sure you guys are terrific parents.
Oh mothers – they are incredible no matter the phase of life. So happy your mom is able to be with you during this time. I bet she is beyond happy to be able to help and spend time with her new grand daughter. This is THE time of unpredictability and learning new things each day. One must be well fueled for that!
Having your mom with you must be so helpful! Camryn is beautiful Sarah.
Your mom is a gem, I bet she loves being a grandmother!
Ohhh, Camryn is so cute! And babies always look more like their Dads initially – some people say itโs a survival thing (so the Dad doesnโt abandon the baby because heโs like heeeeeyyy how cute, itโs just like me)
Plenty of pictures to share!