goal: to ease the mind with meal options during the postpartum period.

meal preparation during postpartum recovery can lessen anxiety and best of all, it’s one less decision to make each day.

the time frame for postpartum recovery is different for each one but it starts with the birth of the baby and goes from 12-24 weeks and can even last up to a year to regain full strength and complete recovery. so give yourself time to heal.

one of the key factors in postpartum recovery is nutrition. labor can be long and hard work on your body. caring for a newborn during those first few weeks can be all-consuming along with trying to remember to eat and sleep! it’s so important to put good food in your body to refuel, restore, and replenish it.  protein-rich foods will help with mood and also build strength back.

water. drink lots of water to replenish the body after the hard work of labor and the fluid loss of birth.

coffee. i add collagen to my morning cup of coffee to keep my bones strong and give structure to my skin, muscles, and ligaments. it doesn’t change the taste or texture of my coffee.

broth. i drink bone broth most mondays after a strenuous or physically hard weekend of more exercise than normal or when i need a little extra protein.

i want to share some nutritious meal ideas that are quick and easy to prepare to help relieve any anxiety and make the postpartum days stress-free.

my husband and i have recently gotten into the tiny habit of purchasing frozen Marie Callender’s chicken pot pies on busy days. i put them in the oven and then take a long walk with the dog and come home to supper and it smells so nice and cozy in the house. Comfort food for us. I dump my pot pie upside down on a plate and cut it all up and he eats his neatly right from the little pie dish….

quick meal ideas after the baby arrives

i love the idea of food stations for moms during those early postpartum weeks. i might include granola bars, beef sticks, cut-up raw veggies, fruit. also a drawer in the fridge dedicated to protein snacks for mom such as yogurt, cream cheese dips for veggies and crackers, and protein drinks. Gatorade or Pedialyte can help with any dehydration in the days following birth to restore electrolytes. getting extra protein will help with hormones, mood, and help get your energy and strength back after birth.

one pan dinners

one pan dinners such as fish or shrimp and i add frozen vegetables such as broccoli and cauliflower and bake at 400 degrees for 20 minutes. i use fresh veggies if i have them on hand. chicken pieces do well in a one-pan dinner with red peppers and onions. i follow Katie Haines-simply clean meals for lots of quick inspiration.

crockpot

crock pot is great for a pot of chili or for cooking a roast.

crockpot applesauce is easy and delicious. i peel and core different varieties of apples and throw them in the crockpot on low for about 4 hours. i don’t add sugar but the husband adds cinnamon to his bowl.

crockpot oatmeal cooks overnight and is ready for breakfast. i cook mine on low overnight with the regular amount of water for the number of oats. dried fruit and nuts can be added or let folks add what they want in the morning.

crockpot baked potatoes taste like they were baked in the oven. i don’t add anything. just potatoes. i stand them up to fit more in and cook evenly, but i don’t think it matters. baking potatoes also microwave quickly and easily.

rice cooker

rice cooker. this will stay warm until ready to eat or i cook it early in the day and make fried rice occasionally. i have added some of my homemade broth to the rice in place of water for a change.

rotisserie chicken is my favorite “ready to eat” meat. buy 2 and de-bone them for easy meals and the hard work is done.

taco bowls are simple to prepare and the prep is fairly simple. cooked rice, hamburger or chicken  seasoned with chili powder, black beans, salsa, red peppers, avocado, onions, cheese, sour cream, tortilla chips are my favorites.

hearty soups. there are lots of soup starters and then you can add any extras your family enjoys. the bear creek makes dehydrated soups that are delicious.  just add water and simmer. i usually add some roasted broccoli to the broccoli cheddar soup for extra texture and flavor.

fresh and frozen veggies are quickly prepared. they can be chopped early in the day and ready to cook for supper. green beans microwave quickly. frozen veggies microwave or roast easily.

salads are always delicious. buy bagged veggies and salads if that is easier for now and enjoy anytime you need a mini meal.

meal train. have any friends that love to cook? get them on the calendar with your favorite family meal ideas. let them set up a meal train for you. the delivery can be in a cooler near he front door so you don’t have to be ready to receive guests. restaurant gift cards for food are always welcome too. there is also door dash and grub hub. they leave the food and run.

freezer ideas

before the baby arrives, you can fill the freezer with meals to cook later on those days when you need a meal in a hurry. sometimes deciding what to cook for dinner is the hardest part. with meals in the freezer, there are always options readily available.

broth or stock.

broth homemade would be wonderful, but purchased is also delicious.

make your own bone broth or stock and freeze in small amounts. i buy a rotisserie chicken or bake a whole chicken and de-bone it. fill the pot with water and add onions, carrots, and celery, and a tablespoon of vinegar. this helps to draw the minerals out of the bones. i simmer the chicken carcasses in the crockpot or dutch oven for several hours, as long as i can. sometimes i have cooked them all day and even 24-48 hours to get all the goodness from the bone marrow. the house will smell like meat during this cooking time and sometimes i get tired of that smell!  i do the same vegetables for beef bones. refrigerate to cool and i skim off the fat and put it in ziplock bags and lay flat or stand them up after it is frozen or pint jars placed in the freezer door.

barbecue chicken- i add my barbecue sauce and the chicken pieces to the bag. i lay them flat in the freezer and then stand them up in a line so i can see what is in there easily.

spaghetti sauce. i cook the meat and add roasted tomatoes, garlic, onions, yellow squash and zucchini to the sauce and freeze in jars or ziplock bags.

takeout and/or delivery options

lots of restaurants are delivering right to your door.

local delivery includes fresh and frozen meals from:

thyme & table serves family meals in the blacksburg and christiansburg areas. there is a discount code for my birth and postpartum families.

hazelbea at home also does home cooked meal delivery in the blacksburg area.

online options include:

hello fresh which i have eaten and they are delicious.

home chef meals are yummy.

misfits market.  boxes of fruits and veggies that i select come to my house weekly. it has inspired me to try some new meals with my veggie choices.

kroger and walmart offer clicklist online shopping and pickup.

i am sure there are more options that i haven’t thought of but this is a good start to ease the mind with pre-planning before and during the postpartum period. i would love to hear nutrition ideas that helped you prepare food for the postpartum period. Remember to give your body the time it needs to heal and fully recover.