If you are in the postpartum period, I hope these postpartum food ideas can spark some inspiration and creativity for you!
As an Amazon Associate, I may earn from qualifying purchases. You can read more here on our Disclaimer and Privacy Page.
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.
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.
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.
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.
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.
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.
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!
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.
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 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
Support Bucket List Tummy