Welcome to my postpartum meal guide! As a mom to 4 boys, I know how incredibly important it can be to nourish yourself during postpartum, but I also know how little time you will likely have to actually cook meals. Below you’ll find everything you need to make nourishing meals for postpartum (for you or another mama in your life!). I hope you find this helpful!
BONUS: get my FREE printable freezer meal guide
I created a FREE, easy-to-follow, printable freezer meal guide to keep on-hand and come back to. It takes all of the info from this post and packages it onto two pages (or one double-sided page) that new parents can keep in their kitchen drawer or hang on their fridge.
Nourishing meals: the ultimate support for new parents
Why are postpartum meals helpful for new moms and parents? Not only do they show your friends, family, and loved ones that you care about them, but they also:
- Save time. It’s no secret that caring for a newborn takes a LOT of time and energy (enter, seemingly endless sleepless nights). Taking cooking and meal prep out of the equation for moms and/or partners frees them up to give that time and energy into feeding, changing, rocking, (hopefully) sleeping…the list goes on.
- Save money. Groceries get expensive, and takeout can add up even faster. Help new parents save money by doing the shopping, prepping, and cooking for them!
- Nourish mom’s recovery. Growing a human and giving birth take SO much strength and energy. It’s incredibly important for new moms to nourish themselves after birth so that they recover quickly and safely while regaining their strength — especially if and when they’re breastfeeding. Eating nutrient-dense foods is such a great way to aid in this recovery, and incorporating breastfeeding-friendly recipes can help boost milk supply.
What types of recipes are good for postpartum?
I specifically picked out breakfasts, lunches, dinners, snacks, and desserts that I’ve found are so helpful to have on hand during postpartum months. These recipes specifically focus on:
- Nutrition. These recipes have so many nutrient-dense ingredients that provide new mamas with protein, fiber, healthy fats, complex carbs, essential vitamins, and more. Many of the breakfasts, snacks, and desserts also have lactogenic foods, which contain phytoestrogens to help boost milk supply (think oats, flaxseed meal, nuts, and legumes).
- Freeze-ability. The ultimate recipes for meal trains that mom and dad can freeze and enjoy for weeks to come! Instead of having a fridge full of meals that have to be eaten in 3-4 days, these freezer-friendly postpartum recipes allow them to stretch these meals out much further.
- Flavor. Eating a meal that’s actually delicious during postpartum is such a gift. Instead of living off of PB&Js or bars, mom can feel excited to warm up a cozy bowl of chili, a hearty, sweet slice of baked oatmeal, yummy enchiladas, and even a better-for-her cookie. I included tons of different types of recipes, because while recovering, mamas might crave something easy like a broth-y soup, or more substantial like a slice of lasagna! Give her (or yourself) options to nourish herself with whatever sounds good that day.
Freezing tips for postpartum meals
I’ve divided all of the meal types into specific recipes and included how to freeze and reheat the recipes in each of these categories. That way, you or your loved ones can easily cook and freeze them before baby comes. Here are some great general tips for prepping postpartum freezer meals:
- Let the food cool completely before freezing so that it doesn’t develop freezer burn.
- Meals can be stored for up to 3 months unless otherwise noted.
- Not all food has to thaw before reheating – include instructions for mom!
- To feed a bigger family, I recommend doubling a recipe before freezing.
- Freeze meals in individual portions so that you (or your mama friend) can easily reheat. That way, you don’t have to worry about slicing or dividing meals when they’re frozen solid.
- Use labels on your freezer-safe bags or containers so that you know what’s in your freezer.
Here are some great tools I recommend for keeping postpartum freezer meals organized:
Oats & Oatmeal
- To freeze: Place individual baked oatmeal slices, cups, or breakfast cookies in a glass container or silicone bag and freeze. If you’re freezing an entire baked oatmeal, wrap the entire pan well with foil and freeze.
- To reheat: Reheat slices, cups, or cookies in the microwave from frozen in 15-second intervals for 1 to 2 minutes. To reheat an entire baked oatmeal, cover the pan with foil and reheat from frozen in the oven at 350 degrees F for 20 to 25 minutes.
Chunky Monkey Banana Baked Oatmeal
The Most Delicious Breakfast Cookies
Peanut Butter Banana Baked Oatmeal Cups
Nourishing Banana Bread Zucchini Breakfast Cookies (vegan!)
Vanilla Brown Butter Pear Baked Oatmeal
Nutrition-Rich Omega 3 Blueberry Breakfast Cookies (gluten free + vegan!)
High Protein Coffee Overnight Oats (these should not be frozen)
High-Protein Lemon Blueberry Overnight Oats (these should not be frozen)
Muffins
- To freeze: Place wrapped muffins in a glass container or silicone bag before freezing.
- To reheat: Let muffins thaw at room temperature. Microwave in 15-second intervals if you like them warm.
The Best Healthy Blueberry Oatmeal Muffins (gluten free!)
Grandma’s Healthy Bran Muffins
Honey Cinnamon Walnut Banana Muffins
Outrageously Good Pumpkin Protein Muffins
Oh So Fluffy Vegan Banana Oatmeal Muffins
Healthy Peanut Butter Banana Muffins (dairy free + gluten free)
Morning Glory Zucchini Carrot Muffins
Savory
Maple Apple Breakfast Chicken Meatballs
- To freeze: Place on a parchment-lined baking sheet so they aren’t touching and freeze for 30 minutes, then place in glass containers or silicone bags and freeze.
- To reheat: Thaw in the refrigerator for a few hours or overnight, and then heat them in a pan on the stovetop until they’re nice and warm
Cottage Cheese Egg Bites (5 different ways!)
- To store: Store leftover bites in an airtight container in the fridge for up to 5 days or freezer for up to 1 month.
- To reheat: For refrigerated bites, microwave for 30-45 seconds. For frozen bites, defrost in the microwave until thawed, then microwave for 45 seconds to 1 minute.
Spinach & Goat Cheese Quiche with Sweet Potato Crust
- To freeze: Place individual slices of quiche in glass containers or silicone bags and freeze. You can also freeze the entire quiche at once if you have a large enough freezer-safe bag or container.
- To reheat: Reheat slices of quiche from frozen or thaw in the refrigerator overnight by microwaving at 15-second intervals. Reheat an entire egg bake from frozen at 350 degrees F for 30 to 35 minutes.
Pancakes
- To freeze: Place pancakes (or slices of the breakfast “cake”) on a parchment-lined baking sheet so they aren’t touching and freeze for 30 minutes, then place in glass containers or silicone bags and freeze.
- To reheat: Reheat pancakes for 30 to 60 seconds or bake at 350 degrees F for 10 minutes.
Fluffy Yogurt Pancakes (high protein, gluten free)
Blueberry Protein Pancake Breakfast “Cake”
Healthy Banana Oatmeal Pancakes (made right in the blender!)
Cottage Cheese Banana Oatmeal Protein Pancakes
Soups & Stews
- To freeze: Add to a glass container or silicone bag, leaving a little space in the container for the liquid to expand, and freeze. Do not freeze recipes with noodles or rice – feel free to add these once reheated.
- To reheat: Thaw in the fridge overnight, then reheat on the stovetop or in the microwave at 30 second intervals.
Healing Ginger Coconut Chicken Brown Rice Soup
Creamy Tomato Orzo Soup with Mini Turkey Meatballs
Creamy White Bean Chicken Enchilada Soup
The Best Chicken Soup You’ll Ever Eat
Butternut Squash Green Chile Chicken Soup
Slow Cooker White Wine Chicken Stew
Healing Curry Butternut Squash Lentil Soup (with a slow cooker option!)
Butternut Squash, Chickpea & Lentil Moroccan-Spiced Stew
Healing Lemongrass Chickpea Thai-Inspired Green Curry with Toasted Coconut Brown Rice
Chilis
Follow the instructions above on freezing and reheating soups & stews.
Chipotle Black Bean, Sweet Potato and Quinoa Chili
Tacos, Burritos & Enchiladas
Dreamy Refried Bean Chicken Enchiladas with Homemade Enchilada Sauce
Chipotle Black Bean Roasted Veggie Enchilada Casserole
Spicy Black Bean Chicken Enchiladas with Pumpkin Sour Cream Sauce
- To freeze unbaked enchiladas: Assemble fully, then double wrap with foil and freeze.
- To reheat & cook from unbaked: Thaw full pan in the fridge, then bake as directed.
- To freeze baked enchiladas: Wrap full pan in foil or add individual enchiladas to a glass container or silicone bag and freeze.
- To reheat enchiladas from baked: Thaw full pan or individual enchiladas in the fridge, then bake full pan at 350 degrees F for 30 to 45 mins or heat individual enchiladas at 30 second intervals in the microwave.
- To freeze: Place on a parchment-lined baking sheet so they aren’t touching and freeze for 30 minutes, then place in glass containers or silicone bags and freeze.
- To reheat: Thaw in the fridge overnight, and then pan-fry with a little oil, or bake them at 400 degrees F until crispy and warm, about 10 to 15 minutes.
Freezer-Friendly Green Chile Chicken Burritos
- To freeze: Simply wrap each burrito individually in plastic wrap, then in tin foil, and place in the freezer.
- To reheat: Remove your burrito from the foil and plastic wrap and microwave until warmed, about 2-3 minutes.
Lasagna & Meatloaf
Cozy Roasted Vegetable Butternut Squash Lasagna
The Best Healthy Turkey Lasagna You’ll Ever Eat
- To freeze unbaked lasagna: assemble fully, then double wrap pan with foil and freeze.
- To reheat & cook from unbaked: thaw full pan in the fridge, then bake as directed.
- To freeze baked lasagna: wrap pan in foil or add individual slices to a glass container or silicone bag and freeze.
- To reheat lasagna from baked: thaw full lasagna or slices in the fridge, then bake full lasagna at 350 degrees F for 30 to 45 mins or heat slices at 30 second intervals in the microwave.
Cheddar-Stuffed Sweet Potato BBQ Turkey Meatloaf
- To freeze raw: shape your meatloaf, wrap well in plastic wrap and foil, and freeze.
- To reheat & cook from raw: thaw in the fridge, then bake as directed.
- To freeze cooked: wrap meatloaf in foil, then place in a glass container or silicone bag and freeze.
- To reheat from cooked: thaw in the fridge, remove the foil, and bake meatloaf at 350 degrees F for 30 to 45 mins.
Nourishing Snacks
- To freeze: place individual bars or bites in a glass container or silicone bag and freeze.
- To reheat: thaw in the fridge to soften a bit before enjoying.
Salted Dark Chocolate Pistachio Quinoa Crunch Bars
No Bake High Protein Peanut Butter Cereal Bars
No Bake Chocolate Peanut Butter Protein Bars
Coconut & Chocolate Peanut Butter Protein Bars
Chia Banana Bread Energy Bites
5-minute Protein Peanut Butter Energy Bites
Salted Caramel Coconut Cashew Energy Bites
Honey Cinnamon Almond Butter Energy Bites
Peanut Butter Protein Cookie Dough Bites
Homemade Chunky Healthy Granola Recipe (vegan & gluten free!)
- No need to freeze — simply store in a mason jar or an airtight container for up to 1-2 months.
Healthy Treats
- To freeze: place individual bars, cookies, or bites in a glass container or silicone bag and freeze.
- To reheat: thaw in the fridge to soften a bit before enjoying, or reheat cookies or bars in the microwave for 15-20 seconds if you like them gooey!
The Best Lactation Cookies (for nursing mamas!)
Healthy Oatmeal Chocolate Chip Cookies (vegan & gluten free!)
Salted Chocolate Peanut Butter Banana Cups
Almond Flour Chocolate Chip Cookies
Grain Free Peanut Butter Chocolate Chunk Cookies
Tahini Chocolate Chip Cookie Dough Bites
Vegan Chocolate Chip Cookies (gluten free, too!)
Grain Free Tahini Brownies (the best brownies I’ve ever eaten!)
