Postpartum Dinner Ideas
Postpartum is a crucial time to make sure you’re taking care of your body through eating well, getting enough rest and drinking plenty of fluids. A healthy postpartum diet is paramount, and these easy postpartum dinner ideas might be exactly what you need.
The Importance of a Good Postpartum Diet
When it comes to your postpartum recovery, one of the areas that is commonly forgotten by many new mamas is the importance of postpartum nutrition. Your body has just gone through nine months of nourishing another life, and then the physical exhaustion of childbirth. Taking care of your body during the postpartum period is incredibly important for your health. If you’re breastfeeding, it’s also important for your baby’s development, too.
Having a nutrient-dense postpartum diet full of protein, healthy fats, fiber, calcium, complex carbs and adequate hydration can speed up your recovery. A well-balanced diet with healthy meals can also support your overall wellbeing, by giving you the energy you need to take care of that new little baby. If you’re breastfeeding, what you eat and drink is also important for milk production as well.
Certain nutrient-packed foods are recommended for breastfeeding moms specifically to encourage milk production. If you’re choosing to express breast milk, you’ll need an extra 500 calories a day, and will also want to be sure you’re getting extra folic acid and Omega-3 fatty acids.
Note: Some links may be affiliate links. That means I may make a commission if you use my links to purchase, at no extra added cost to you! I only recommend products that I personally love and believe in. Full disclaimer here.
The Best Foods for a Healthy Postpartum Diet
A healthy diet full of nutrient-rich foods is incredibly important during your postpartum recovery. Some of the best foods to eat for a healthy postpartum diet include:
Lean Protein: Lean proteins include poultry, fish, and lean cuts of beef and pork are excellent sources of healthy protein for postpartum.
Beans: Beans are a fantastic source of protein and iron, and a good option if you don’t eat meat. Black beans, kidney beans and pinto beans are fiber-rich and good for you digestive system, too.
Greens: Green vegetables, including spinach, kale, broccoli, Swiss chard and other dark green, leafy veggies are nutrient-dense foods that are high in calcium. According to experts, spinach is especially great for breastfeeding moms because of the iron content!
Almonds: Almonds are packed with calcium and protein, and a great snack to have on hand.
Yogurt: The balance of gut bacteria can be disrupted during pregnancy and childbirth, and yogurt, Greek yogurt, or kefir are an easy natural source of probiotics that many postpartum moms can add into their diet. When it comes to postpartum dinner ideas, consider adding a side of sauerkraut to help aid your digestion and aid in reestablishing healthy gut flora.
Fresh Fruit: Fruits high in water such as cantaloupe, watermelon and honeydew are all fluid rich and great for extra hydration. They’re also high in Vitamin K, potassium, magnesium and niacin too. Other good fruit options include citrus, berries, mangos, melon, apples and bananas (and mixed together make a delicious fruit salad, too).
Oatmeal: If you’re breastfeeding, oatmeal is a known galactagogue, which means it can help boost your milk supply! I swore by oatmeal cookies and other lactation cookies made with oatmal while nursing my youngest. Oatmeal is also high in iron and fiber, and is a great choice as it can help keep you full, longer.
Hydration is also key for postpartum recovery. You’ll want to continue drinking plenty of water, especially if you’re breastfeeding. Many experts also recommend that new mothers continue taking prenatal vitamins during the postpartum period for extra nutrients as well.
Don’t forget the importance of rest and sleep! Your body heals during sleep, and while it can feel impossible to sleep while your new baby is up and down all night, napping while your newborn is sleeping can help you feel better faster. Getting enough rest is also critical for your mental health, as well.
To help, we’ve put together a list of delicious postpartum dinner ideas for new moms. Keep in mind that depending on your body, your birth, and your recovery, some nutrition needs can vary for each postpartum mother. Be sure to always talk to your doctor or healthcare professional about any specific questions about your own nutrient needs.
14 Delicious Postpartum Dinner Ideas
These easy meals are great for new parents to whip up during the postpartum period. Many of these can also be made in advance and frozen as postpartum freezer meals, so that any family member can easily jump in to help with dinner, too.
This list of postpartum recipes includes quick meals, easy snacks, all with ingredients you should be able to find at your local grocery store. We hope you find some easy postpartum meals you love!
Slow Cooker Vegetarian Chili
This healthy three bean chili is a comforting dump meal that’s freezer friendly if you’re looking for recipes to put together before baby arrives. It’s vegan, gluten-free, allergy-free, and full of plant-based protein, making it a wonderful option for a filling, nutritious meal.
Get this Slow Cooker Vegetarian Chili recipe from Strength and Sunshine
Lactation Soup
Made with meatballs, noodles, onions, tomatoes, carrots, celery, spinach and other ingredients that are full of great vitamins and minerals, this lactation soup can be made on your stove top or with a slow cooker.
Get the Lactation Soup recipe from Two Pink Peonies
Gluten Free Turkey Chili
Some of the best postpartum meals are simple. This hearty and healthy chili recipe requires minimal prep and simmers for hours in your slow cooker so that you can spend less time in the kitchen.
Get the Gluten Free Turkey Chili from Go Gluten Freely
Turmeric Ginger Carrot Soup
Soups made with pureed vegetables are full of flavors and nutrients. This nourishing carrot soup with a hint of spicy ginger and energy boosting turmeric!
Get the Turmeric Ginger Carrot Soup from Plates By Nat
Greek Sheet Pan Chicken Dinner
This yummy one pan dinner is made with chicken, tri-color bell peppers, red onion, zucchini, olive oil and garlic, tossed with seasonings and all cooked on one pan at the same time for about 20 minutes before being topped with feta cheese. Yum!
Get the Greek Sheet Pan Chicken Dinner recipe from All Nutritious
Creamy Chicken and Wild Rice Soup
This comforting soup is filling, and also made with a bone broth base, which is a great ingredient for postpartum moms.
Get the Creamy Chicken and Wild Rice Soup recipe from Chew Out Loud
Black Eyed Pea Salad with Collard Greens
This side dish also makes a great postpartum dinner. This salad features black eyed peas that are tossed with red onions and a freshly made garlic-ginger vinaigrette, ribbons of fresh collard greens and a rainbow of other veggies.
Get the Black Eyed Pea Salad with Collard Greens recipe from Sense and Edibility
White Chicken Chili with Salsa Verde
This slow cooker White Chicken chili recipe is a healthy and convenient dinner for the whole family! Freeze any leftovers for quick meals on busy nights in the future, or make in advance for meal prep before baby arrives as a healthy freezer meal.
Get the White Chicken Chili with Salsa Verde recipe from Haute and Healthy Living
You might also enjoy these postpartum articles:
Postpartum Herbs: Natural Remedies for Recovery After Childbirth
Postpartum Neck Pain: Understanding Causes and Management Strategies
Coconut Lime Soup with Thai Noodles
Tasty and nourishing, this Coconut Lime Soup is full of veggies and is a great way to use up leftover chicken. Plus, it comes together in less than 30 minutes.
Get the Coconut Lime Soup with Thai Noodles recipe from Beet of the Wild
One Pot Sausage, Kale and Sweet Potato Quinoa
Quinoa bowls are popular for a good reason, and you’ll love this hearty and delicious combination of sweet potatoes, chicken apple sausage, and kale, which is a great leafy green to include in a postpartum meal plan. All of the ingredients are cooked in one skillet or pot, making cleanup for this easy dinner faster too.
Get the One Pot Sausage, Kale and Sweet Potato Quinoa recipe from Evolving Table
Thai Peanut Chicken
Another great meal prep in advance option, this is a super simple recipe that can be made ahead of time, and frozen in ziplock bags as a dump and go crockpot meal for a later date.
Get the Thai Peanut Chicken recipe from Haute and Healthy Living
Instant Pot Spicy Chicken with Quinoa
This spicy chicken is a delicious Instant Pot meal that’s high in protein and fiber while also dairy-free and gluten-free. Plus, you can get it on the table in just 25 minutes!
Get the Instant Pot Spicy Chicken with Quinoa from All Nutritious
Dutch Oven Beef Stew
This cozy comfort food is naturally gluten-free, high in protein, and packed with veggies!
Get the Dutch Oven Beef Stew recipe from Get Inspired Everyday
Medicine Bomb Chicken Soup
Battling a cold while postpartum? This delicious soup is full of herbs and other ingredients which are known for their healing properties.
Get the Medicine Bomb Chicken Soup recipe from Sense and Edibility
Taking care of your body during your postpartum recovery is essential for feeling better, faster. Which are your favorite meals on this list of postpartum dinner ideas?
Disclaimer: The information on our site is NOT medical advice for any specific person or condition and is only meant for general information. These statements have not been evaluated by the Food and Drug Administration. The contents of this article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition, yourself or your child. Reliance on any information provided by these articles is solely at your own risk.
