A 6-Week Postpartum Meal Plan with Healing Soups & Traditional Chinese Medicine Principles

Hello Momma,

Bringing new life into the world is extraordinary, and so is the healing your body needs afterward. In the postpartum period, your body works hard to recover from pregnancy and birth while also producing milk and adjusting hormonally. Food becomes more than just fuel—it becomes medicine.

This 6-week postpartum meal plan is inspired by Traditional Chinese Medicine (TCM) principles, which emphasize warmth, blood replenishment, and energy restoration. Soups and stews are central because they are easy to digest, deeply nourishing, and warming to the body. Adding healing meats like chicken, pork, beef, and salmon provides protein, minerals, and strength to support your postpartum recovery.

Each week builds on the last, gradually introducing more variety while always staying focused on warm, one-pot meals.

Week 1: Gentle Recovery & Warming Broths

The first week postpartum is about rest and gentle nourishment. Meals should be warm, hydrating, and easy to digest.

• Congee with shredded chicken and goji berries – soft and restorative.

• Zucchini Carrot Coconut Soup – soothing, creamy, and rich in vitamins.

• Ginger Chicken Soup with carrots, daikon, and mushrooms – warming and circulation-boosting.

Snacks like steamed pears with cinnamon and almonds provide gentle sweetness and minerals without taxing the digestive system.

Week 2: Blood & Energy Rebuilding

As your body recovers, you need foods that restore blood and energy. TCM “blood tonics” like red dates, goji berries, and warming root vegetables pair beautifully with nourishing meats.

• Sweet Potato & Chicken Soup with kale and bone broth – energy-restoring and mineral-rich.

• Pork & Goji Berry Soup with yam and ginger – a classic TCM dish for replenishing blood.

• Black sesame and rice porridge – strengthens energy and gently warms.

Red date tea is an excellent daily tonic for postpartum recovery.

Week 3: Iron & Mineral Support

This week focuses on replenishing iron and minerals lost during birth. Dark leafy greens, red meats, and mineral-rich broths take center stage.

• Beef, Spinach & Carrot Soup with shiitake mushrooms – iron-packed and grounding.

• Pork & Ginger Soup with carrots and daikon – gentle but deeply nourishing.

• Millet porridge with dates and shredded beef – a simple, hearty breakfast.

Pair with snacks like black sesame balls or cashews for added mineral support.

Week 4: Digestive & Gut Health Support

Digestive health is key to postpartum recovery. This week focuses on soothing soups that strengthen the gut while still keeping meals warm and gentle.

• Rice porridge with pumpkin and shredded chicken – comforting and easy on the stomach.

• Sweet Corn, Chicken & Ginger Soup – light yet nourishing.

• Miso & Pork Soup with kale and mushrooms – probiotic-rich and healing.

Adding a small amount of pickled vegetables or kimchi (if tolerated) supports gut microbiome recovery.

Week 5: Anti-Inflammatory & Hormone Balance

Hormonal shifts are significant in the postpartum weeks. Anti-inflammatory foods and omega-rich proteins like salmon help restore balance and support mood.

• Salmon & Carrot Soup with ginger and daikon – omega-3s reduce inflammation and support hormones.

• Turmeric Chicken & Sweet Potato Soup with kale – anti-inflammatory and grounding.

• Congee with pumpkin, goji berries, and shredded chicken – a gentle, warming breakfast.

Snacks like walnuts and chestnuts are especially supportive for brain health and hormone regulation.

Week 6: Strength & Postpartum Vitality

By week six, the focus is on variety and vitality. Meals are still warming and one-pot friendly but are designed to restore long-term strength and energy.

• Chicken, Carrot & Zucchini Soup with bone broth and ginger – strengthening and light.

• Pork & Yam Soup with goji berries and shiitake mushrooms – deeply nourishing for qi and blood.

• Brown rice & black sesame porridge – supports energy and overall vitality.

This week helps your body transition into long-term health while still honoring the healing window.

Why Soups & Healing Meats Matter Postpartum

• Chicken – easily digestible, warming, supports milk supply.

• Pork – replenishes blood and qi, especially in combination with ginger.

• Beef – strengthens qi and blood, supporting overall vitality.

• Salmon – rich in omega-3s, reduces inflammation, and balances hormones.

By preparing nourishing soups with healing meats, you give your body the building blocks it needs for repair, milk production, and sustained energy.

Postpartum is a sacred window of healing. What you eat can either drain your energy or restore it. By following this 6-week plan rooted in TCM principles, you’ll be nourishing your body with warm, restorative meals that simplify your kitchen time and maximize healing.

Simple soups, healing meats, and gentle herbs—this is the foundation for a thriving postpartum journey.

Wishing you all the healing!