I don't know about you, but I become a different human when I don't have the energy, time, or space to make and have wholesome, healthy meals. I have been so fortunate in my pregnancy not to have many food-related aversions or reactions, but I do recall how horrid I felt in my first trimester not being able to stomach whole foods, or any foods after 5 pm for that matter.
I always recommend that my doula clients focus on postpartum food and nutrition before the baby arrives, in whatever way that looks like to them, so I knew I would do the same for me and my family. Since the beginning of our pregnancy, both my partner and I have told all family and friends to refrain from buying our baby anything, as any money or energy is better spent on us as new parents, preferably in the form of postpartum meals. We have created and shared a meal train, something I highly recommend if you haven't already (or doing so for a friend or family member having a baby). Head to mealtrain.com to make one, it's super straightforward.
I have indulged in content relating to meal prepping and postpartum nutrition, so I thought I would share what and where to find the recipes we have prepared, cooked, and frozen for our early postpartum weeks/months. We often get so used to making a rotation of dishes in our households, that it can be refreshing to have other ideas.
I'll also preface this by saying I don't eat meat. No recipes here include meat in them, however as you'll read (and most likely already know if you're here), meat is ideally avoided in the first few days postpartum, and only easy-to-digest meats after that until your body and digestion have recalibrated. I'll also note, I am not someone who can make up recipes as I go! I wish... So there is included recipes for most dishes listed.
Following an Ayurvedic or Traditional Chinese Medicine avenue for postpartum food and nutrition is something to consider as they follow certain practices that boost warmth and healing for the mother in those first few weeks to ensure longevity, health, and happiness.
I used a few books as well as meals I make regularly. My postpartum doula will heavily support the first few days and week in terms of recipes and food, so I can't yet share what that looks like, but will be sure to do so when it comes around. The books I have used and recommend:
These books have the foundation of understanding what is required in postpartum for healing and health, which meant less researching and reading I had to do. The recipes I made from these books:
Village for Mama Lactation Brownies
Village for Mama Spelt Banana Bread
Cocoon by Naomi Choc Zucchini Loaf
Cocoon by Naomi Date, Zucchini, Choc Muffins
Cocoon by Naomi Sweet Potato (fudgy) Brownies
Cocoon by Naomi Baked Apple Breakfast Cake
Cocoon by Naomi Lactation Cookie Mix
The First 40 Days Red Lentil and Pumpkin Soup
Morrocan Lentil Soup
This is by far my most loved soup. I make it for most of my own postpartum clients and friends, anytime I am unwell, and regularly throughout Winters. It is full of warming spices, easy to digest legumes and vegetables, and packed full of flavour. Find the recipe here.
Vegetarian Lasagna
Okay, hear me out. I know everyone says 'skip the postpartum lasagna drop off', but I have recieved nothing but love for this recipe. It's also my partners all time favourite meal I make. So I made two of these beauties, froze them in single or double portions, and am already salivating at the thought. The recipe includes a healthy dose of vegetables, spinach and cottage cheese, making it a fairly high protein meal (considering I don't eat meat).
Find the world's best lasagna recipe here.
Vegetarian Shephards Pie
I made half of this recipe with sweet potato topping, and the other half with white potato. It ended up making 6x single portions. I was initally unsure of the suitability of freezing mashed potato, but read from a few others it works just fine. Fine the recipe here.
Peanut Butter Curry
PB... a weakness of mine. This super simple and delicious satay curry is full of warming spices, seasonings, and ginger. Making it a great postpartum inclusion to bring warmth back to the body. Find the recipe here.
Minestrone
A favourite of my partners and super simple to make. I often use this recipe, but have used others and find they're all pretty darn delicious.
Mushroom and Lentil Sausage Rolls
One handed, delicious snacks? Yes please. I have to admit, we have another recipe that is called on for vegetarian sausage rolls, but it is my partners forte and he will be making them in the weeks he has at home with us. They are incredible, everyone raves about them... so I was unsure these would matchup. However, they're amazing, SO simple to make and filling. Recipe is here.
Energy Bites
I tried to think about beyond the first 5 days postpartum and what will be helpful and beneficial as we begin to get to the depths of postpartum. One handed snacks! Also, snacks that aren't filled with preservatives or junk I have no idea how to pronounce the names of.
These were incredibly simple and I had all the ingredients in my cupboard, so it was a last minute addition and I'm stoked for it.
Recipe is here.
Vegan Lemon Slice
Love me a snack. Again, this is a slice recipe I have made countless times before, so I knew how we best liked it and how they froze/defrost. Recipe is here.
Some other dishes I made that don't have recipes but can be easily made up!
Tofu and Vegetable Satay
Lentil Bolognase (pasta to be made at time of eating)
Tofu Coconut Curry
Tofu Laksa
Pizzas
Mini Butter Chicken (Veggie) Pies
Tofu Scramble Breakfast Burritos
I've got herbal tea concoctions, ceremonial cacao mixes and bone broth also ready to go (I've done my best to include bone broth in my diet during the pregnancy to help with my iron, though the taste is one I am not used to or keen on!).
Wow...
When I type it out like that, it still feels like not enough, lol. I continuously reflect on my first trimester and how much I wanted wholesome, nutritious food, but simply didn't have the energy to do so. I've really focused on setting us up nutritionally postpartum through a postpartum doula, meal prep, a meal train, and asking for food instead of baby gifts to anyone who asks.
& for those like me who consider gender roles in the many aspects of life, I'll come to my partners rescue here and say he is a great cook, shares the cooking with me fairly, and of course could be relied on to cook for us postpartum. However, we'd both much prefer that he drop into the postpartum bubble with us and not spend hours each day in the kitchen. Also, self-employment life means he won't really be 'taking time off' like others may be able to (if you know, you know).
I hope this inspires you to fill your freezer, or like us purchase a chest freezer and fill it (honestly, $100 investment from marketplace and well worth it).
I learnt from my second, third, fourth time mum clients that the one thing they wish they prepard more for in their postpartum was food and nutrition. It makes total sense, and if hiring external support or food services isn't available to you, preparing ahead of time (1 meal a week every week in your third trimester), or creating a meal train and sharing it with friends and family, is a great way of ensuring this support.
Feel free to leave in the comments your favourite postpartum food and snacks for others to check out!
With a special interest in natural fertility, conscious conception, and conscious relating through starting a family, I offer birth support and related services to encourage more depth and awareness in your journey. I educate on the menstrual cycle and encourage women to reawaken their confidence and trust in their bodies, and show an understanding of how all of these experiences are interrelated and must be considered on your journey to starting a family.
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