26 of the best postpartum recipes to freeze! From breakfast, lunch, dinner, and snacks, these recipes are nourishing and perfect for recovering postpartum moms.
One of the best things you can do to set yourself up for an easier postpartum experience is to stock your freezer. With a baby on the way, there is a lot of focus on the pregnancy, building the baby’s nursery, registering for baby gear, and preparing to give birth. Postpartum recovery is often missed.
And when it comes to nutrition, the postpartum period is just as important as pregnancy. A mother’s body has to recover after childbirth while also supporting and caring for a new life. Nutrient-rich foods are important to help mom heal and feel her best, while warm/cooked foods can be easier to digest.
Towards the end of my pregnancy, I set a handful of hours aside and prepped a bunch of freezer-friendly meals with my husband, and it was one of the best things we did. It allowed us to focus on our new baby and made mealtime a breeze.
It’s also important to note that you need to be consuming enough calories as well. It’s not the time for restricting foods or dieting. Your body took 9 months to make and grow a human, you gave birth, and now you need to focus on recovering. Restricting your caloric intake can cause low energy, moodiness, constipation, and more, and your body is not going to focus on healing when it is barely getting enough calories to support itself.
With those factors in mind, we are sharing 26 postpartum meals to nourish you (or a friend, family member, co-worker, or neighbor…) postpartum. Broken down by breakfast, soup, dinner, and snacks, you are sure to find a bunch you will love!
Why you’ll love these postpartum recipes
- nutrient-dense – all meals are packed with protein, healthy fats, vitamins, and minerals to help new moms recover from giving birth.
- great for freezing – all these recipes are perfect to make during pregnancy and then frozen to consume later. Defrost overnight when you are ready and enjoy a nourishing homemade meal.
- customizable – swap out an ingredient or two depending on what you have on hand or what you like.
What are the best foods to eat postpartum?
While there are a million things to think about when becoming a new mom, postpartum nutrition should be a priority. Consuming high-quality and nutrient-dense foods will help you feel your best, which will translate to everything else you do.
- high-quality protein – examples include grass-fed beef, seafood (salmon, shrimp, sardines…), chicken, eggs, and full-fat dairy.
- high-quality healthy fats – examples include olive oil, coconut oil, butter or ghee, nuts, seeds, nut butter, coconut milk, avocados, olives, beef, salmon, whole eggs, and full-fat dairy.
- complex carbohydrates – potatoes, sweet potatoes, winter squashes, whole grains, vegetables, and fruit.
- fruit and vegetables – for vitamins, minerals, and fiber.
- warming foods such as soups and stews – these can be easier to digest and are warming to the body. Cold and raw foods are not recommended in traditional medicine/cultures as they are harder to digest and can be a burden on your digestive system.
- bone broth – nutrient-dense with protein, vitamins, minerals, and collagen, and is hydrating. It is also easy to digest and supports gut health.
- liquid – water and electrolytes to ensure you are staying hydrated. Coconut water, broths, and switchel are also hydrating.
- liver – nature’s multivitamin! Full of iron, B vitamins (especially vitamin B12), vitamin A, copper, zinc, and phosphorus. If it is not something you can stomach, you can try dessicated liver pills. I have taken these for the past 4 years, including during pregnancy and postpartum.
- it can be helpful to continue to take your prenatal for an extra boost. Some important nutrients for postpartum include:
- iron
- choline
- calcium
- omega-3 fatty acids
It’s also important to take bio-individuality into account, especially if breastfeeding. For example, some babies do not do well with their moms consuming dairy. We should be paying attention to how food sources and qualities make us feel and how our babies respond.
Tips for freezing and reheating meals
Here are some tips to help reheat what you have frozen.
- Allow food to cool completely. Doing so will prevent condensation from forming.
- Freeze in a freezer-friendly dish. We love these souper cubes for freezing. You can also use silicone bags or ziplock bags.
- Defrost in the fridge overnight. I find that allowing a slow defrost helps to defrost evenly and thus ensure even cooking/reheating. It is also the safest way as it makes sure the food stays cold.
- Reheat the same way the recipe calls for it to be cooked. I find the best way to reheat most items is how the meal is originally cooked. For example, a soup over the stove, a casserole in the oven, and so on. Of course, you can use the microwave or air fryer when you need to reheat something quickly.
Postpartum breakfast recipes
Freezer breakfast sandwiches, made with baked eggs, chicken sausage, and melted cheese on a toasted English muffin, are the ultimate make-ahead healthy breakfast recipe. Made with 7 simple ingredients, they are high in protein and perfect for busy mornings, on-the-go, or meal prep.
Protein overnight oats with just 8 simple ingredients, packed with protein and fiber, and perfect for busy mornings. To make these a warming food, heat them on the stove with a splash of milk.
High protein pancakes with protein powder, oats, banana, eggs, milk, and spices. They are light and fluffy, easy to make, and packed with 37 grams of protein, plus complex carbs and fiber for a well-balanced breakfast.
Protein chia pudding with greek yogurt, milk, chia seeds, honey, and vanilla. Packed with 19 grams of protein and healthy fats, it makes a satisfying, healthy, and gluten-free breakfast, snack, or dessert.
Homemade chicken apple sausage patties with just ground chicken, apple, onion, garlic, and ginger. They make a great egg-free breakfast packed with protein.
Pumpkin overnight oats take just 5 minutes to make and taste like pumpkin pie! Made with oats, pumpkin puree, chia seeds, greek yogurt, vanilla, and spices, and absolutely delicious! To make these a warming food, heat them on the stove with a splash of milk.
Postpartum soup recipes
Creamy buffalo chicken soup will be your new favorite healthy chicken soup recipe. It’s hearty and comforting, full of protein, and thickened without any dairy or flour. Made in one pot on the stove and ready in 45 minutes.
Chipotle chicken sweet potato soup is packed with flavor, made in one pot, and ready in 45 minutes. Packed with protein, nutrients, and perfect for a cozy dinner on a chilly evening!
Creamy chicken mushroom soup is an easy and healthy soup recipe. Ready in 35 minutes, packed with protein and veggies, and given a super creamy consistency thanks to blended coconut milk and mushrooms. Gluten-free and dairy-free.
Coconut curry lentil soup with veggies, lentils, coconut milk, and curry spices for a flavor-packed vegan lentil soup recipe. It comes together in one pan in 35 minutes to make a healthy, well-balanced meal.
Chicken tomato soup tastes like childhood, but in a grown-up way. Homemade creamy tomato soup is loaded with shredded chicken, veggies, and an optional addition of pasta to make it a complete meal. It makes a comforting and healthy tomato soup recipe that’s made in one pot and ready in 45 minutes.
Instant pot turkey chili is a quick, hearty meal that’s so easy to make. Packed with protein and veggies, tons of flavor, and the perfect amount of spice, it makes a tasty and healthy dinner for busy nights or meal prep.
Postpartum dinner recipes
Green chicken enchilada skillet takes the work out of enchiladas. Made in one pan, ready in 40 minutes, and no rolling required! They’re packed with protein and make a healthy, filling, and delicious meal that everyone will love.
Ground turkey sweet potato skillet combines turkey, sweet potato, veggies, and cheese to make a delicious dish packed with protein, carbs, and fiber. Made in one pan and something the whole family will love. Gluten-free and easily made dairy-free.
Thai coconut chicken curry with chicken, vegetables, potatoes, coconut milk, and spices for a delicious Thai meal at home. All you need is 40 minutes and one pan for a flavorful and healthy chicken curry that is gluten-free and dairy-free.
Ground turkey pasta is a simple one-pot pasta recipe with protein and veggies and ready in 35 minutes! Serve it for an easy and comforting meal the whole family will love.
Cheesy beef taco skillet is the perfect quick and easy weeknight dinner. It combines ground beef, veggies, beans, taco seasoning, and cheese, and is served with your favorite taco toppings. Ready in just 30 minutes and made in one pan for easy clean up.
Greek chicken meatballs full of fresh herbs and spices, onion and garlic, feta, and tons of flavor. Eat them as is or serve them with your favorite Greek components for a restaurant-style meal. Great for meal prep and ready in about 35 minutes!
One pan chicken fajita casserole combines your favorite aspects of fajitas into a flavor-packed, healthy casserole recipe. It’s loaded with seasoned chicken, peppers, onions, and rice, and topped off with melted cheese. It makes for a delicious and hearty, well-balanced meal!
Postpartum snack recipes
No-bake protein cookies made with oats, peanut butter, chocolate protein powder, and bananas. Perfect for a quick and healthy dessert, snack, or pre- and post-workout.
Oatmeal chocolate chip muffins are made with rolled oats, bananas, cinnamon, and loaded with chocolate chips. They make the perfect make-ahead healthy oatmeal muffin recipe for breakfast, snack, or dessert.
Homemade perfect bar recipe has just 4 ingredients, comes together in 10 minutes, and requires no baking. Packed with 16 grams of protein per bar, along with healthy fats and carbs,
Peanut butter oatmeal protein balls combine peanut butter, rolled oats, protein powder, and honey into a healthy snack or dessert. They’re ready in 10 minutes, have 6 grams of protein per ball, and are perfect for meal prep for the week.
Banana oatmeal cookies made with simple ingredients like bananas, rolled oats, walnuts, and chocolate chips are perfect for a healthy snack. Gluten-free and easily made dairy-free.
Chocolate protein balls taste like dessert and have 5 grams of protein! Made with nut butter, protein powder, cocoa powder, and vanilla, and ready in 10 minutes. Make them for an easy, healthy snack or meal prep for the week.
And if you love quick and easy meals and want to learn how to build a balanced plate, check out our FREE How to Build a Balanced Plate Guide!
