What are the best postpartum foods?
There are are a few key foundations to consider when preparing your postpartum foods. To make life a little easier for you I have compiled some things to note to help you in your early postpartum journey, as well as a little example shopping list, and some suggestions for ‘what to eat’ in a day to help you plan your postpartum meals!
First, the important bits to consider and prioritise when it comes to your postpartum diet…
- Lots of good fats
- Nutrient dense ingredients – try to sneak as much nutrients as possible into each meal, once you get the hang of it it will start to come naturally and you won’t need to think about it
- Warming foods that are easy to digest – slow cooked meals are THE BEST for this, and the easiest!
- Anti-inflammatory, healing and restorative ingredients such as collagen and organic greens
- Grass fed animal products
- This may not be a food per-say, but significantly as important in your postpartum journey – HYDRATION! New Mumma’s, especially those breastfeeding, drink plenty of good quality, filtered water. Coconut water is also a great addition to your hydration schedule, as well as my Mumma Juice recipe found in the eBook!
What To Eat After Giving Birth – A Comprehensive List of Ingredients!
So, what sort of ingredients and food items should you consider when shopping for groceries? To make your life easy, I have popped a little example list of some of my must have items I always keep my pantry and fridge stocked with (in no order of importance).
- Bone Broth
- Raw Organic Liver (both frozen and dried, capsuled form)
- Grass Fed Collagen Powder
- Grass Fed Gelatin
- Ghee
- Cucumber
- Additive Free Coconut Cream
- Grass Fed Butter
- Sardines in Olive Oil (Canned)
- Good Quality Yoghurt (Organic Dairy if tolerated, Sheep or Coconut)
- Raw Milk or Good Quality Coconut Milk
- Fermented Foods (such as Kimchi, Sauerkraut, Kefir)
- Pastured Eggs
- Wild Caught Salmon
- Organic Rice
- Leafy Greens & Fresh Herbs
- Avocado
- Bone Broth Mayo (I LOVE Gevity RX brand)
- Chia Seeds
- Additive Free Coconut Cream
- Good Quality EVOO (Extra Virgin Olive Oil)
- Frozen Berries
- Dried Lentils, Pulses & Grains (such as Organic Rice and Quinoa)
- Nut Butters
- Blanched Almond Flour
- Honey or Maple Syrup
- Spices (Turmeric, Paprika, Dried Garlic, Cinnamon)
- Plenty of fresh, seasonal fruits and vegetables
Postpartum Meal Plan Ideas
Here are a few examples of ‘What I Eat In A Day’ to give you some postpartum meal plan ideas. I absolutely love leftovers for breakfast and lunch, and will usually batch cook meals on a Sunday, or cook extra on a night to accommodate for multiple meals I can just reheat over the following days. A little preparation and forward planning will always ensure you’ve got nutrient dense, easy to prepare meals on hand for those days you may find yourself stuck under a beautiful snoozing, feeding babe!
Postpartum Meal Plan Idea #1
Breakfast: Pastured egg omelette with chemical free bacon, spring onions, spinach, turmeric and fresh garlic – cooked in ghee, with a cup of fresh ginger and lemon tea
Snack: Chicken Liver Patê on a piece of good quality sourdough (or grain-free crackers or cucumber slices/carrot sticks if gluten free)
Lunch: Kitchari
Snack: A few Watermelon Gummies & a Boobie Biscuit with a cup of breastfeeding tea
Dinner: Osso Buco with Loaded Mash
Postpartum Meal Plan Idea #2
Breakfast: Zucchini Herbed Fritters with a pastured egg, chemical free bacon and a cup of fresh ginger and lemon tea
Snack: Warm cup of bone broth
Lunch: A bit of Whole Lemon Butter Chook with fresh salad greens, avocado and bone broth mayo, with a Mamma Juice
Snack: Paddley Pop and a Red Date Tea
Dinner: Mexican Mince with Cooked Cooled Rice
Postpartum Meal Plan Idea #3
Breakfast: Titta Tortilla with a warm cup of bone broth
Snack: Buttered Dates and coconut milk masala chai
Lunch: Salmon Cakes with leafy greens and an ACV vinaigrette
Snack: A couple of lemon butter gummies and a breastfeeding tea
Dinner: Mexican Mince with Cooked Cooled Rice
Postpartum Meal Plan Idea #4
Breakfast: Overnight Bangin Bircher with a butter coffee
Snack: Chicken Liver Patê on cucumber sticks
Lunch: Loaded Bolognaise with leafy greens
Snack: A couple of watermelon gummies and a breastfeeding tea
Dinner: Chicken Lemongrass Soup
Dessert: Chocolate Panna Cotta
Postpartum Meal Plan Idea #5
Breakfast: Leftover Loaded Bolognaise with a fried pastured egg
Snack: A few slices of organic apple and almond butter
Lunch: A portion of wild caught salmon fried in ghee with ginger, coconut aminos and garlic, with wilted spinach and fried broccolini
Snack: Boobie Brownie and fresh mint tea
Dinner: Beef Cheek with Loaded Mash
I hope this article helps with your postpartum meal planning and shows you how easy it can be to make delicious, healing, nutrient-dense foods to support your postpartum healing journey!
xx