After giving birth, the last thing on a new mum’s mind is going to be cooking and meal prep. However, proper nourishment is essential for postpartum recovery and can help support breastfeeding and overall wellbeing.

Here are some of my tips and ideas for postpartum meal prep to help new mums prioritise their health and to look after themselves and in turn their baby’s.

First and foremost, it’s important to have a plan in place before giving birth. Consider setting aside some time in the weeks leading up to your due date to prepare some meals or snacks that can be easily reheated or assembled. Freeze them in individual portions, so you can easily grab them as needed in the weeks after giving birth.

Some ideas for make-ahead meals include soups, stews, casseroles, and healthy freezer-friendly snacks like muffins or energy balls.

Secondly, have friends or family members help with meal prep. Ask loved ones to bring over a meal or two in the days and weeks after giving birth. If people are already cooking, most would be happy to make extra for you to freeze for a meal or two!

When it comes to postpartum nutrition, focus on whole, nutrient-dense foods that will support healing and recovery. This may include lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. In addition to meals, consider stocking up on healthy snacks that you can easily grab when hunger strikes. Energy balls are the perfect solution to this!

If you’re struggling with meal prep or aren’t sure where to start, there are plenty of people online to can contact to create a postpartum meal plan that takes into account your individual needs and preferences.

I love the meal plans created by Danni at The Figure that you can find here: Meal Plans. These plans ensure there is lots of room for extra snacks…and my favourite, a glass of wine!

In addition to meal prep, it’s important to prioritise rest and self-care in the postpartum period. Make sure to get plenty of rest and listen to your body’s needs. If you’re feeling overwhelmed, don’t hesitate to ask for help from loved ones or consider hiring a postpartum doula to provide support.

My four favourite post partum meals and snacks to have on hand when baby is born from Danni at The Figure. Click for recipes!


Sweet Potato Shephard’s Pie


Curried Chicken & Mushroom Pie

Mumma’s Best Chocolate Chunky Cookies


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