Postpartum Snacks & Meal Plans: This is What You Need to be Eating

During the postpartum period, it’s important to eat a nourishing, balanced diet that includes a variety of nutrient-dense foods to support your healing and help you regain your energy.

Nutrition plays a crucial role in the healing process. Adequate nutrition can help the body repair and regenerate damaged tissues, support the immune system, and provide energy for daily life.

Eating in postpartum, however, is counter-intuitive to everything you are being told right now.

When you look at the symptoms of postpartum moms and the significant amount of discomfort they experience, one must ask the question “is this supposed to be difficult or is there a far better way?”

When I applied the nutritional components that I preach so often, it changed my life.

And I see it do the same for so many other women in postpartum.

How to Choose the Best Postpartum Snacks & Meals

When it comes to nutrition and digestion, the postpartum body is vastly unique.

Here is a list of foods you should stay away from:

Gluten: Wheat, barley, rye, and many packaged foods contain gluten proteins that are known for causing inflammation and discomfort in newborns, as well as mothers. During the sensitive postpartum period (no matter where you are in your journey), it’s best to avoid this completely. It takes approximately 4-6 weeks for gluten to fully leave your body after removing it from your diet so you may not notice the benefits right away. If you or your baby are allergic, make sure to check any cosmetics including lotions and shampoos, as they often contain gluten.
Dairy: Much like gluten, the proteins of dairy can disrupt health, and are one of the most inflammatory foods for a baby. It takes 4-6 weeks to be completely removed from the body as well. Many people report an intolerance to grocery store dairy products but have noticeable health benefits using raw milk. Although this comes with risks (do your research and speak to your local farmers), the problem may lie not in an allergy to milk but in a negative reaction to the chemicals and processing of commercial milk products.
Soy: As a xenoestrogen, it mimics estrogen but with a toxic twist, and can greatly disrupt the entire hormone balance of a new mother and her baby. Avoid soy or limit considerably wherever possible.
Caffeine: Chocolate, coffee, and some teas contain a stimulant known as caffeine. The fact that many people get withdrawals from its removal is a clear sign of its negative impact on health. Not only does it cause digestive upset for baby bellies, but it can also disrupt sleep patterns, and support a hormonal imbalance.
Artificial sugars, preservatives, additives, nitrates, and dyes: these are known toxins that disrupt hormones, destroy healthy gut bacteria, and cause a host of issues for both mom and baby. Without question, stay far away from them. Make sure that when you purchase meats, especially sausages and deli meats, they don’t contain nitrates and additives to preserve them.
Sugar: Although some sugar is fine in naturally occurring foods (like honey), it’s best to limit your intake to support healthy digestion, sleep, mood, and hormones.

Snack Ideas for Early Postpartum

These will be amazing snack options for the first 6 weeks, or those in the beginning stages of healing.

Mixed nuts roasted in oil or fat
Pan-fried avocado with bacon
Scrambled eggs
Egg muffins
Hard-boiled eggs
Deviled eggs
Sweet potato with olive oil, chives, and spices
Coconut energy balls
Warm papaya
Warm fresh berries
Lactation cookies
Coconut and fig with roasted granola
Bean and rice burrito
Fried rice
Oatmeal with berries and chia seeds
Avocado toast
Warm applesauce
Roasted chickpeas

You can learn more about the Postpartum Nutrition Plan here, which has been featured at Universities, Conferences, and Publications around the world. We provide you a comprehensive plan with recipes, herbal support, supplement guide, freezer meal instructions, shopping lists, safe detox protocols, and more.