5 Nourishing Postpartum Recipes to Meal Prep This Weekend
Hello Momma,
The postpartum period is all about healing, restoring energy, and supporting your body while you care for your newborn. Eating nutrient-dense, easy-to-digest meals can make a world of difference in your recovery. Meal prepping ahead of time ensures you have comforting, wholesome food ready when you need it most.
Here are five nourishing postpartum recipes you can prep this weekend.
1. Healing Chicken & Vegetable Soup 🍲
Why it’s great: Packed with protein, vitamins, and minerals, this soup supports tissue repair, boosts immunity, and keeps you hydrated.
Ingredients:
• 2 chicken breasts
• 3 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, diced
• 4 cups chicken broth
• 2 cloves garlic, minced
• 1 tsp turmeric
• Salt & pepper to taste
Instructions:
1. In a large pot, sauté onion and garlic until fragrant.
2. Add carrots, celery, turmeric, and chicken broth.
3. Bring to a boil, then reduce heat and simmer for 20 minutes.
4. Add chicken and cook until tender.
5. Shred chicken and serve warm or store in airtight containers for the week.
2. Sweet Potato & Lentil Stew 🥣
Why it’s great: Lentils are a postpartum superfood, high in protein, iron, and fiber. Sweet potatoes provide beta-carotene, which supports immune function and milk production.
Ingredients:
• 1 cup red lentils
• 2 medium sweet potatoes, diced
• 1 onion, diced
• 3 cups vegetable broth
• 1 tsp cumin
• 1 tsp paprika
• Salt & pepper to taste
Instructions:
1. Sauté onions until soft, then add spices.
2. Stir in sweet potatoes, lentils, and broth.
3. Simmer for 25–30 minutes, until lentils and sweet potatoes are tender.
4. Serve hot or portion into containers for the freezer.
3. Golden Turmeric Rice with Spinach 🌿
Why it’s great: Turmeric has anti-inflammatory properties, and spinach is rich in iron and folate—perfect for postpartum recovery.
Ingredients:
• 1 cup brown rice
• 2 cups water or broth
• 1 tsp turmeric
• 2 cups fresh spinach
• 1 tbsp olive oil
• Salt to taste
Instructions:
1. Cook rice with water/broth and turmeric.
2. Sauté spinach in olive oil until wilted.
3. Mix spinach into cooked rice.
4. Store in containers for easy side servings throughout the week.
4. Gluten-Free Postpartum Energy Muffins 🧁
Why it’s great: Packed with oats, almond flour, and flaxseed, these muffins are gluten-free, fiber-rich, and support lactation and energy levels.
Ingredients:
• 1 cup gluten-free rolled oats
• 1 cup almond flour
• 1/4 cup flaxseed meal
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1/4 cup honey or maple syrup
• 1 cup milk (dairy or plant-based)
• 1/2 cup grated carrot or zucchini
• 1/2 cup fresh or frozen berries
Instructions:
1. Preheat oven to 350°F (175°C).
2. Mix dry ingredients in a bowl.
3. In a separate bowl, combine milk and honey/maple syrup.
4. Stir wet ingredients into dry, then fold in carrot/zucchini and berries.
5. Pour into muffin tins and bake 20–25 minutes.
6. Cool and store in the fridge or freeze for later.
5. Healing Bone Broth & Veggie Soup 🍵
Why it’s great: Bone broth is rich in collagen, protein, and minerals that support gut health, tissue repair, and overall recovery. Adding vegetables provides vitamins and fiber.
Ingredients:
• 4 cups bone broth
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup kale or spinach
• 1 small onion, diced
• Salt, pepper, and herbs to taste
Instructions:
1. In a large pot, sauté onion until soft.
2. Add carrots, celery, and bone broth. Simmer 15–20 minutes.
3. Add kale or spinach and cook another 5 minutes.
4. Serve warm or store in airtight containers.
Quick Tips for Weekend Meal Prep:
• Use airtight containers to keep meals fresh all week.
• Label each container with the date to stay organized.
• Make double batches of soups and stews—they freeze beautifully!
• Prep ingredients in advance (chop veggies, cook grains) to save time on busy days.
Meal prepping these nutrient-dense recipes ensures that nourishing food is always within reach, helping your body recover and keeping you energized for your baby. 💛
Wishing you all the healing!
