4 Food Solutions For Postpartum Mothers

by Anna Smith, MS, RDN, LDN

Last Updated: June 14, 2021

Your sweet baby has arrived, and naturally, all the attention shifts her way. However, postpartum is a crucial time for mothers to focus on themselves. Food choices can nourish mothers and promote optimal healing after birth, adequate milk supply if breastfeeding, and sustained energy levels for those long days and nights. This is precisely why Dietitian Anna, a new mom herself, hopes to provide some insight into what to eat during this new beautiful yet busy phase of life.
  1. Energy bites are the perfect bite-sized snack for any time of day, but especially for those early morning feeds. This recipe can be adapted in many ways to mix up the flavor profile while using the ingredients you have on hand. The best part: oats are a galactagogue, which means they help with breastmilk production. Start with a base of oats, honey, ground flaxseed, and nut butter. Add in chocolate, coconut, or any dried fruit. Roll the mixture into 1-2 inch balls and store in the refrigerator or freezer. We highly recommend our Coconut Blueberry or Sunflower versions.
  2. Breakfast Burritos make for a balanced, portable breakfast to start the day off right. Cook the ingredients separately, let them cool, assemble, and wrap in aluminum foil before freezing. To reheat, remove the aluminum foil, wrap it in a damp paper towel, and heat it in the microwave for about two minutes. Our egg white burrito recipe is a great option for any vegetarian mom. Eating enough fiber is crucial postpartum so opt for high fiber whole wheat tortillas.
  3. Soup is a warm, nourishing lunch solution that can be heated quickly or frozen for later. Any soup will do, but opting for vegetable-based recipes, like our Vegan Vegetable Soup is a smart choice in supplying the new mom with fiber, potassium, Vitamin C, and Vitamin A. Better yet swap out traditional broth for bone broth to supply additional anti-inflammatory properties.
  4. Salad Kits are the fastest solution for dinner because - let’s face it - evenings are unpredictable with newborns. Not to mention, nighttime often requires more holding and soothing. A new mom needs something effortless and fast. A salad kit can be dumped into a bowl and quickly topped with proteins such as hard-boiled eggs, canned beans, or rotisserie chicken. Minimal prep and minimal clean-up make for one happy mama.

Whether you’re a new mom yourself or researching what to bring a friend, we recommend keeping food choices simple, utilizing that freezer, and opting for nutrient-dense choices often. We know your newest, tiniest family member wants mama feeling her best, too.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Anna Smith, MS, RDN, LDN

Anna Smith, MS, RDN, LDN

Anna is a positive, motivating dietitian who is ready to help make healthy happen in your life. Whether you have a medical condition or hoping to get back to your goal weight, Anna is eager to connect you with tasty recipes, budget-friendly food products, and time-saving hacks to ensure that your goals will be achieved. Outside of work, Anna enjoys barre/pilates, sushi, and online shopping!