Nourishing + Easy Postpartum Dinner Ideas
Postpartum can feel so daunting- whether you’re a first time mama or a seasoned pro.
But let me tell you one thing- nourishing your body with wholesome foods will 100% make it better. Here are some of my favorite dinner recipes and cooking strategies to help support your whole family through the postpartum season.
PRO TIP: These are also great meal ideas for bringing to family and friends that have recently brought a baby home.
Today marks officially 9 months postpartum with my second baby.. And it honestly feels like it flew by. I can also say that without a doubt, this postpartum was physically and emotionally a lot easier than with my first. I am confident that one of the things that best supported my postpartum recovery was treating nourishment like my job. Not only did I fill my freezer with nourishing postpartum meals, but I also took advantage of postpartum meal delivery companies. I was fully committed to nourishing, resting, and focusing on bonding with my new baby.
Looking back, it was the best thing I did for my physical and mental health postpartum. Plus it ensured a healthy milk supply and nutrient-dense milk for my son.
If you are looking for some postpartum dinner ideas that are both simple and nourishing, then you're in the right place! (Because there is just something about dinner time at the end of the day, when new parents just need something easy)
The Importance of Nutrition Postpartum
Studies show that pregnancy is a huge demand on the female body. Physiologically there is a 15% increase in metabolism and a 20% increase in oxygen consumption-- i mean, you're literally growing a brain. and kidneys. and a spine. Even after two pregnancies, the miracle of conception and pregnancy still boggles my mind.
In a post by the New York Post, they state " Pregnancy is the most energetically expensive activity the human body can maintain for nine months". And this energy expenditure doesn't end once you have your baby-- should you choose to breastfeed, that increased energy demand continues.
So between replenishing your body with nutrients and minerals that were used during pregnancy, and that are used during breastfeeding-- that's a lot of nutrients you need to consume consistently. That is why I always recommend nutrient-dense, metabolically supportive foods through your pregnancy and postpartum (really all the time, but especially in those seasons).
My Requirements for Postpartum Meals
I have a few general guidelines for things I look for when choosing a great meal for new moms. Here are some of the top priorities:
quick meals - aint no long recipes or complicated steps when you're a new mama or dada. The only time I recommend a recipe that takes a long time for postpartum is if it is cooking in a slow cooker.
simple recipes - similarly to liking recipes that come together quickly, i'm all about recipes that have a few nutrient-dense ingredients.
nutrient-dense foods that support postpartum nutrition, replace nutrient stores, and support milk production if you're breastfeeding - that means healthy fats, complex carbohydrates, protein-rich and full of amino acids that help to build and repair,
delicious..... cause duh
Nourishing Postpartum Meals
This second time around, I really stuck to the principles laid out in The First Forty Days book (which if you haven't already read, i highly recommend)! It shares about how traditional cultures around the world honor and prioritize that season for new mamas. I prioritized rest and my nutrient needs. I did all that I could to rely on family members to help during this season (which is hard for me but im learning). And as I mentioned earlier, I viewed nourishment like it was my job.
Here are some of the nourishing postpartum meals we kept on rotation and what I stocked the freezer with. In those early days it is all about simplicity. So this list is filled with easy snacks and easy meals to help support you through your postpartum period.
And if you're not a fan of prepping your own postpartum freezer meals-- I'll share my favorite resource for sourcing high-quality postpartum meals.
Rice Bowls - One of the easiest things to throw together quickly or meal prep ahead of time. Here are some of my favorite things to add (and what's great is you can always change it up for variety!)
rice - I love cooking rice in bone broth for added nutrients and protein. Also make sure to always wash and soak your rice before cooking to aid in digestion!
veggies - steamed broccoli, sauteed leafy greens and red peppers, or roasted carrots are some of my favorites
protein - ground meat, chopped steak, whatever you got!
You can serve it up with whatever variety of sauces you want- leaning more towards taco bowl vibes- add some sour cream, black beans, cheese, and salsa. Thinking more stir- fry- style rice bowl? Add some soy-free teriyaki sauce. Got leftovers? Add the ingredients to some scrambled eggs for easy breakfast burritos the next morning. Truly such versatile and nutritious ingredients that can make a lot of delicious meals.
cook up a whole chicken - one of my favorite things to cook is a whole chicken. You can either throw it in the oven or an instant pot. Then you can take the meat and make so many easy dinners and great postpartum meals. Tacos? check. Chicken enchiladas? check. White chicken chili? check.
One-pot meals- I love postpartum recipes that are not only easy to cook but easy to clean up after (serious bonus points)! The best way to do this is by looking for "one pot" or "one pan" recipes. These are things like:
chili
soups
casserole/ lasagna recipes
My Favorite Pinterest Recipes for Postpartum
If you are needing more specific inspiration- here are some of my go-to postpartum dinner recipes. These are a lot of the things that I meal prepped ahead of time to stock the freezer with. They are also things that I have consistently continued making because they are just that good.
Sourdough Chicken Pot Pie- This came as a recommendation from one of my coaching clients and 10/10. I think I made six batches of this to store in my freezer for postpartum. And those are now long gone but i still regularly make this as part of our recipe rotation.
Ayurvedic Kitchari with Coconut Milk- I was familiar with kitchari from traveling to India for a summer, and i’m convinced there is nothing cozier. Deeply nourishing, warming, and soothing- everything you want in a postpartum meal. If you are not wanting to DIY, keep reading for my fave postpartum meal delivery company that truly makes it as easy as possible 👏
Anti-Inflammatory Turmeric Chicken Soup- Another great option to make ahead in bulk and freeze!
Butternut Squash Soup - such a cozy and nourishing option for those fall and winter babies when butternut squash is in season!
Instant Pot Oxtail - This recipe has a few more ingredients but many of them are seasonings. Which, to be honest, it’d also be great with whatever seasonings you have on hand. Oxtail is a great cut of meat for more gelatin (which means gut-supportive and healing amino acids)
My Favorite Company For Postpartum Dinners
Okay and if you are looking for ultimate ease, convenience and nourishment— I cannot recommend Mama Meals enough. Truly, they have been such a relief during postpartum.
Mama Meals is a family-owned business focusing on high quality meals for postpartum. Everything is pasture-raised, from regenerative farms and organic. And DELICIOUS. Before I delivered, we ordered a 12 item box to stock our freezer with yummy meals. Then around six months postpartum we ordered another bulk order because we found ourselves in a season of wanting some added convenience.
Here are some of our favorite items:
Primal No Bean Chili- this was one of my favorites. Filled with grass-fed meat, sweet potatoes, and an organ blend (that you seriously cannot taste)— it is packed with nutrients
Lactation Double Chocolate Brownies
Creamy Chicken and Rice Congee
Hearty Sausage Stew
They have generously given me the code KAELYN to share with my readers. That will save you $20 off your order over $200 🎉
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