22 Nourishing, Make-Ahead Postpartum Recipes (2024)

These postpartum recipes are full of ingredients that will nourish and replenish new mamas. Plus, you can make them all in advance so there will be plenty of nutritious food on hand when that little bundle of joy has all of your undivided attention.

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It’s no secret that once babies are born, all of our attention turns to them. Mamas selflessly give themselves to this tiny new human being who is just trying to adjust to life outside of their mother’s womb. What is often overlooked is the fact that postpartum mamas need just as much special care and attention during this time as their new babes – both mentally and physically – and one of the best ways to do this is through healthy, nourishing food.

When thinking about the best postpartum foods for new mamas, there are a few overarching principles to remember that will both speed up recovery and provide the sustenance needed to get through what many affectionately refer to as the “fourth trimester”.

Things to Embrace When Eating for Postpartum

Here are some general things for new mothers to embrace when eating in the first few weeks (or even months) after giving birth:

  • Warming foods such as cinnamon, ginger, steamy broths, tea, oatmeal and cooked grains
  • Animal products or other food items that are incredibly high in protein, best when slow-cooked
  • Collagen-rich foods or a collagen supplement
  • Foods rich in vitamins, omega-3’s and DHA
  • Foods that are COOKED and easy to digest
  • Carbs and salt from REAL food
  • High-quality dairy such as warm milk, soft goat cheese, and unsweetened whole milk yogurt
  • Plant- and seed-based oils such as avocado, olive, sesame, hemp and coconut oils

Things to Minimize When Eating for Postpartum

Here are some types of foods that will not necessarily provide optimal postpartum nourishment; however, they can still be enjoyed on occasion (you know I’m all about that balance!)

  • Salads and raw vegetables
  • Crunchy crackers and chips
  • Ice cream, sorbet or gelato
  • Sweetened yogurt
  • Processed oils such as canola and vegetable oil

Now let’s get on to the recipes and some of the star ingredients that make them postpartum powerhouses.

Make-Ahead Postpartum Recipes Featuring Nuts & Oats

Nuts and oats both offer huge benefits in the realm of postpartum nutrition. Nuts are high in healthy fats, protein and B vitamins, and have the added bonus that they can easily be consumed in their natural form. Oats are high in fiber, boost energy and help support milk production. They also help strengthen digestive organs, which are thrown for quite a loop during the birthing process.

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Andy’s Fairfield Granola

Curry Rosemary Roasted Mixed Nuts

Andy’s Fairfield Granola

Make-Ahead Freezer Oatmeal Cups

Peanut Butter Banana Breakfast Cookies

Easiest Pumpkin Apple Baked Oatmeal Cups

Dark Chocolate Coconut Granola Clusters

Make-Ahead High-Protein and Egg-Based Postpartum Recipes

Protein is incredibly important for postpartum, not only for filling up hungry mamas but for providing vital nutrients such as iron, B-vitamins and Vitamin A. Eggs are one of THE best foods to eat both during pregnancy and postpartum, as they provide healthy doses of choline, DHA, iodine and zinc. Foods rich in these types of nutrients speed up the healing process and also enrich breast milk.

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Butternut Squash, Bacon and Goat Cheese Spanish Tortilla

Make-Ahead Breakfast Enchiladas

Butternut Squash, Bacon and Goat Cheese Spanish Tortilla

Healthier Chicken Pot Pie Pockets

Pumpkin Curry Hummus

Dad’s Sweet ‘n’ Spicy Chili

Easy Double Pumpkin Shepherd’s Pie

Easy Indian-Style Yellow Curry

Healthy Shrimp and Poblano Enchilada Bake

One-Pan Bison Meatballs

Make-Ahead Postpartum Recipes Featuring Cooked Veggies

Cooking vegetables before consuming them makes them easier to digest while still providing new moms with essential vitamins and nutrients. The idea is to help your digestive organs recover from giving birth by minimizing the amount of work they have to do to get all of the nutrients out of the food you’re eating.

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Warming Minestrone Soup

Super Simple Pumpkin Carrot Muffins

Super-Easy Caramelized Onion and Potato Soup

Warming Minestrone Soup

Butternut Squash and Sausage “Stoup”

A Hydrating and Mineral-Rich Postpartum Drink Recipe

If labor doesn’t cause you to want to drink everything under the sun to stay hydrated, breastfeeding sure will. It is incredibly important to be drinking plenty of fluids starting early on in pregnancy, and continuing to do so through the birthing process, postpartum and beyond. And it sometimes takes more than just water. Jazz up your beverages with things like coconut water and sea salt to get extra electrolytes and keep you extra-hydrated while your body grows, gives birth to and nourishes another human being.

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Homemade Citrus Electrolyte Drink

Filling and Healthy Sweet Treats That are Perfect for Postpartum

If you’ve ever experienced being a new mom yourself, then you know the insatiable hunger that hits you as soon as you give birth. Aside from the hunger, you’ll also likely be craving some sweets to give you an extra dose of energy while you’re navigating life (and trying to get any sleep you can) with your new little one. Here are a couple of healthy yet filling treats you can have on hand when the craving strikes!

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5-Ingredient Indulgent Date Bites

5-Ingredient Indulgent Date Bites

Chocolate Chip Sunflower Seed Butter Protein Bars

By taking a day (or even just a few hours) to prepare some of these delicious and nourishing recipes for your “fourth trimester,” you’ll set yourself up for not only a speedy recovery but to also be in the perfect mental and physical state to bring this new human into your life.

I’d love to hear of any favorite postpartum recipes you rely on in the comments below!

22 Nourishing, Make-Ahead Postpartum Recipes (2024)


What are the most nourishing foods for postpartum? ›

Grains, Nuts + Seeds: rolled oats, almond flour, nut butters, whole nuts, ground flax seeds, chia seeds, breads. Vegetables + Legumes: squashes, sweet potatoes, russet potatoes, leafy greens, peas, celery, cucumber, onions, garlic, avocado, black beans, pinto beans, chickpeas, carrots.

What are the best meals to take to someone postpartum? ›

Aim to have foods within reach that require little to no prep work. “Hard-boiled eggs, low-sugar protein bars, Greek yogurt cups, and hummus cups with carrots are all easy to eat with one hand, take zero prep time, and are loaded with nutrients,” says Manaker.

What foods are good for postpartum healing? ›

8 Best Foods for Postpartum - Our Top Picks
  • Water. Water is essential for all bodily functions, including healing after childbirth. ...
  • Protein-Rich Foods. Protein is essential for the healing and repair of tissues. ...
  • Iron-Rich Foods. ...
  • Vegetables. ...
  • Soup. ...
  • Peanut Butter Toast. ...
  • Nuts and Seeds. ...
  • Fruit.

What should a woman who just gave birth eat? ›

Try to limit packaged, processed foods and drinks that are high in salt, saturated fat, and extra sugars. You also need to get enough: Protein: Foods like beans, seafood, lean meats, eggs, and soy products are rich in protein, which help your body recover from childbirth.

What foods to avoid after postpartum? ›

Some citrus fruits like oranges and lemons: May cause rashes, itching, and discomfort for the baby. Foods like soy milk, brown rice, corn, and beans: May increase the risk of allergies in the baby. Drinks and snacks containing caffeine: Can lead to restlessness, runny nose, and difficulty sleeping.

What foods to avoid while breastfeeding? ›

Foods to stay away from when breastfeeding include:
  • Coffee and tea. Some of the caffeine in the coffee and tea you drink will end up in your breast milk and may make it harder for your baby to sleep. ...
  • Cabbage, broccoli, and other “gassy” foods. ...
  • Fish. ...
  • Chocolate. ...
  • Garlic. ...
  • Peppermint, sage, and parsley.
Aug 29, 2020

When should I prepare my meals for postpartum? ›

The BEST time to do freezer meal prep

When it comes to prepping postpartum freezer meals, the perfect sweet spot is during your seventh and eighth months of pregnancy. This is right around weeks 28-35.

How many meals should I prep for postpartum? ›

If your maternity leave is short or you plan to eat out regularly, then 10-20 freezer meals should do the trick. But if you have more time before the baby comes or if you plan on eating at home most of the time, then 30-50 freezer meals might be more suitable for your family.

When should I stop taking prenatal vitamins after pregnancy? ›

It can be beneficial for all mamas to continue to take a pre or postnatal vitamin for three months after delivery to ensure their iron levels are steady, particularly for those who have a history of anemia.

What helps tears heal faster after birth? ›

Rest when you can to promote healing

It can help to lay down and air your stitches – fresh air can help with healing. Take off your underwear and lay on a towel on your bed for 10 minutes or so a couple of times a day. Sleep when your baby does, to help your body rest and recover.

What fruit is good for postpartum? ›

The United States Department of Agriculture (USDA) recommend the following fruits as these are all excellent sources of potassium, and some also contain vitamin A:
  • cantaloupe.
  • honeydew melon.
  • bananas.
  • mangoes.
  • apricots.
  • prunes.
  • oranges.
  • red or pink grapefruit.
Aug 22, 2018

What is the first meal after giving birth? ›

If water isn't cutting it, I think chicken soup is the perfect post-delivery food. The broth is hydrating and salty to replenish electrolytes naturally, and the bland carb-laden noodles help ease you into eating.

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