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Easy Postpartum Meals

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By Madison Wetherill | Updated: October 22, 2026 | Leave a comment

While pregnant and after having a baby, it's more important than ever to eat well for the health of the mama and the baby. These easy postpartum meals will make your life easier and help you through recovery after delivery.

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Postpartum meal of taco soup with ground beef, corn, beans, tomatoes, cheese and avocado, served in a black soup bowl..

If you haven't been following along on Instagram, you might have missed that my family and I recently welcomed our newest son, Judah, into the fold. It's been such an exciting time becoming a family of FIVE!

Birth is beautiful, but there is so much chaos when you bring a new life into the world.

For us this year alone, there was chaos in moving to a new house, opening an Airbnb, and being pregnant well past my due date. Plus, raising and homeschooling Judah's two older brothers, preparing for maternity leave away from my business and podcast, and not to mention keeping myself healthy.

All this chaos reminded me how important it is to rest and eat nourishing meals, even after the baby's birth, so I tried my best to prepare lots of postpartum meals ahead of the baby's arrival.

Here's what I've learned and am passing along to you - with the major caveat that I am not a doctor or nutritionist. So, please be sure to check with your medical team on their personalized recommendations for you.

Scroll down for a list of my top 10 postpartum meals!

woman holding a newborn baby after birth

Why You Should Eat Healthy Postpartum Meals

After the birth of your baby, your body has gone through a very serious event and transformation. (Honestly, that's the understatement of the year!)

Regardless of what your birth was like, you now have a large wound inside your body from where your placenta was attached and your organs have shifted a ton over the course of pregnancy.

As they settle back into their "normal" positions over the next few months, it's so important to treat your body to some extra nutrients.

Plus, if you are breastfeeding, there are extra benefits to gain from eating well.

Closeup of a baby's hand on white cloth.

What to Eat When Breastfeeding

If you are breastfeeding, doctors recommended getting at least an extra 500 calories per day to cover the work your body is doing to produce breast milk and nurse your new little one.

I can remember with both of my first two, I could not stay full for longer than an hour it felt like!

So this time around I wanted to really focus on nourishing, hearty foods that would keep me full and nourished, but still be easy on my digestive system.

Two healthy green smoothies in mason jars with straws.

Best Postpartum Foods

There are two major things my midwife recommended to me for nourishment in the first few weeks of postpartum: bone broth and fruit and veggie-packed smoothies!

Smoothies

Luckily I'm no stranger to enjoying smoothies, but I plan to focus heavily on more green smoothies with extra plant-based protein powder.

Smoothies are a great way to start your morning off with nutrition and something that is gentle on your stomach and easy to sip on while nursing. These blueberry Greek yogurt smoothies are full of antioxidants from the blueberries, plus calcium and protein from Greek yogurt.

Another thing I love about smoothies is that you can sneak in lots of extra protein. This is a favorite plant-based protein powder I love!

A lot of postpartum women avoid soy as their hormones regulate, choosing to use almond milk, oat milk or coconut milk instead.

Bone Broth

For bone broth, you can make your own easily with leftover bones from, say, a rotisserie chicken. You can make either chicken bone broth or beef bone broth. Also, Costco sells a great bone broth for sipping!

Here are some other great postpartum foods

  • Soups
  • Easily digestible meals
  • Recipes that avoid soy (soy can cause estrogen imbalances)
  • Recipes that avoid dairy (dairy can bother little babies' tummies sometimes)
  • High protein snacks (like energy balls or protein bars)
  • Roasted veggies (they are easier to digest than raw)
  • Fermented foods like kimchi and sauerkraut, or probiotic-rich foods to help boost your gut health.
A postpartum meal of loaded baked potato soup in a soup crock sits on a red towel next to a silver soup spoon.

How to Plan Postpartum Meals

When it comes to meals, you'll want to think about how many you might need. I truly don't think you can make TOO many - unless you have a small freezer or prepare 6+ months' worth of food that might go bad before you use it!

For breakfast, anything you can make ahead is great. For example, overnight oats can be prepped in jars and made the night before you need them.

I wanted to have enough freezer meals prepared for one meal per week for my family for the first few weeks of postpartum. I definitely expect to be back to cooking as soon as I'm physically able, because it's something I love to do,

However, if cooking is not something you enjoy, plan for a longer break from it! You will appreciate the up-front hard work later, trust me!

You can also make it fun with a freezer meal party: Invite some of your friends over, and have everyone bring an Instant Pot or Crock Pot along. Then, you'll cook a bunch of meals while enjoying music and chatting!

Also, be prepared for friends and family to offer to bring you meals. Feel free to send them this list if they aren't sure what to make you!

Okay, that was a lot of info, but I hope you found it helpful! Now, let's get into some of my favorite meals to make before you have a baby!

Easy Postpartum Meals to Make Ahead

Breakfasts

The most important meal of the day is even more important after having a baby! Start the day with one of these easy breakfasts or smoothies.

1
Two egg muffin cups with visible spinach and sausage sit on stacked plates; one muffin is cut open to show the inside. A fork and blurred food items are in the background.
Make-Ahead Frittata Muffins
These easy breakfast muffins are packed with protein. You can use vegan cheese or skip the cheese altogether to keep them dairy-free.
Get the Recipe
2
Two glasses of green smoothie with straws on a wire rack. Striped cloth and glass bowl in the background.
Kale Smoothie
This kale smoothie is the perfect postpartum treat! It's packed with healthy greens, fruits, and vegetables. Plus, it's refined sugar-free and dairy-free, and so tasty. The whole family will love this delicious breakfast drink!
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3
Two apple muffins in white parchment paper wrappers on a plate, with a green apple partially visible in the background.
Cinnamon Apple Muffins
These Cinnamon Apple Muffins are spiced, soft and sweet, and oh-so-cozy. They are a great postpartum snack or breakfast treat.
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4
Two glasses of peach smoothie topped with granola and peach slices on a wooden surface.
Peach Smoothie
Make a peach smoothie to start your morning with fresh, summery goodness! It can be made with your favorite plant-based milk to make a dairy-free postpartum breakfast.
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5
These bacon breakfast scramble bowls are the perfect way to start the weekend! Customize these bowls with your favorite breakfast protein, veggies, and toppings like cheese, green chile or salsa. Or keep them simple with potatoes, eggs and bacon! Either way, these breakfast bowls are sure to be a hit with your family.
Breakfast Burrito Bowls
These breakfast burrito bowls are a customizable postpartum meal! Use your favorite breakfast protein, veggies, and toppings. You can also make them as burritos that are freezable and easy to heat up on busy mornings!
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Meals

Here are meals you can make ahead for lunch or dinner during your postpartum period.

6
A bowl of ground beef taco soup shown close up, topped with shredded cheddar cheese and small pieces of avocado.
Beef Taco Soup
This taco soup can be prepped in under 10 minutes. It's made with beef, onion, corn, tomatoes, and beans and is a delicious postpartum meal! It freezes well too. Top the soup with your favorite taco toppings, but skip the cheese if you are eating dairy-free.
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7
Two plates with seared salmon topped with sesame seeds, steamed broccoli on the side, a bowl of brown rice, and a pair of chopsticks placed on one plate.
Teriyaki Glazed Salmon
Salmon is a wonderful postpartum meal because it's rich in healthy fats and full of protein. The teriyaki glaze on this salmon makes me feel like I'm eating out at my favorite Asian restaurant.
Check out this recipe
8
Shredded barbecue chicken garnished with parsley in a black slow cooker on a marble surface.
Shredded BBQ Chicken
Shredded BBQ chicken is probably the most versatile food for making postpartum meals. Of course, it's fantastic for sandwiches, but it's also delicious on top of a baked sweet potato or in a salad. This crockpot BBQ chicken recipe makes it incredibly simple to make, too!
Check out this recipe
9
A row of chicken fajita tacos with shredded cheese and vegetables, served with a side of salsa.
Grilled Chicken Fajitas
Grilled chicken fajitas are a delicious and easy dinner you can make on the grill. Serve with all your favorite sides and toppings. You can easily freeze the chicken to add to salads, rice bowls, tacos and more.
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10
A bowl of creamy soup topped with shredded cheese and bacon pieces, placed next to a spoon on a textured cloth.
Loaded Baked Potato Soup
This loaded baked potato soup is so comforting and hearty. You will love how quick it is to put together. This is a great one if you are running out of freezer meals or forgot to thaw something. Again, if you are breastfeeding and/or avoiding dairy, you can omit the cheese or use a vegan cheese substitute.
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11
A plate with a burger topped with guacamole in a bun, served with roasted broccoli and potato wedges.
Grilled Turkey Burgers
These grilled turkey burgers are so juicy! It's easy to make this postpartum meal ahead because the burgers are very freezer-friendly. When you grill them, make a double batch and then store the extra in the freezer for an easy burger night.
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12
Cooked meatballs arranged on a white plate around a glass bowl filled with red tomato sauce.
Baked Chicken Meatballs
Baked Chicken Meatballs are a quick protein option that can be added to salads, rice, pasta, or even served on hoagie rolls. You can make them ahead and freeze them, then just reheat and eat in whatever way you'd like.
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13
littlespoonfarm.com
Sourdough Bread
You can even freeze bread! I like to make sourdough bread and freeze it in slices for easy toast or sandwiches. You can thaw a whole loaf to serve with a hearty soup, too. Feel free to do the same with store-bought bread if you need to - shortcuts are great!
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14
www.thespeckledpalate.com
Roasted Butternut Squash Soup
Another favorite postpartum meal of mine is butternut squash soup! It's super simple to make it ahead and freeze for a quick dinner or lunch that is full of healthy veggies.
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Snacks

It's important to have nutritious snacks on hand, especially if you are breastfeeding.

15
A baked muffin with visible chocolate chips sits in a parchment paper liner inside a muffin tin.
Healthy Banana Chocolate Chip Yogurt Muffins
Healthy banana chocolate chip yogurt muffins are a great postpartum snack! They have no added sugar - they are simply sweetened with bananas and chocolate chips. These oat-filled muffins are gooey, soft, and delicious.
Get the Recipe
16
A wooden spoon holding a portion of granola with scattered oats and nuts on a white surface.
Homemade Granola
During all three of my postpartum periods, homemade granola has been a special indulgence. It's crunchy and sweet, and easy to munch on, even during a breastfeeding session!
Check out this recipe
17
thecleaneatingcouple.com
Homemade Peanut Butter Protein Bars
These easy snack bars are high in protein and are cheaper to make than they are to buy! They can easily be made dairy-free and gluten-free, too.
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18
www.stetted.com
Easy Zucchini Bread
Zucchini bread is another favorite of mine. It's easy to make and full of fresh veggies and fiber. You can freeze it to have on hand, too!
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Postpartum Nutrition and Meal Prep Resources

If you want to learn more, my favorite book on this subject is The First Forty Days, by Heng Ou.

Here are some other resources that might help you with your meal prepping:

A woman with long brown hair wearing a gray shirt smiles in front of a background featuring green foliage and yellow fruit.
Hey friend, I'm Madison!

I'll teach you how to make simple from-scratch recipes, like seasonings, sauces, dinners and even desserts, that make cooking from home less overwhelming and more enjoyable.
My recipes have been featured on publications like South Your Mouth, Fun.com, Her Campus, Mental Floss, and the TastingTable.

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