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Meal & Pantry Prepping for Postpartum


Everyone has a unique diet, unique dietary needs, and different budgets. In this post I’m sharing a peek into my postpartum kitchen in hopes that it can offer you a guide. I remember feeling so stressed in my last weeks of pregnancy thinking I didn’t have enough food pre-made for postpartum. We ran out of freezer space from all the jars of bone broth we stocked and didn’t have room for pre-made meals. All in all, that actually worked out great. We did great having all that broth on hand paired with a few easy to make recipes, a well stocked pantry, and a weekly meal prep system. If any of this doesn’t work for your family, adapt, omit, and add to it as you need to.

Easy to Make meals:

Take some time to print or write down 2-3 of your favorite crock pot or one pot meals. I have a favorite recipe for crockpot stew (which I have plans to share with you in a very special way!) which I relied on during postpartum. That was the core of my diet.

Some Parameters to Consider When Picking a Postpartum Recipe:

  • easy to make in one pot or in a crockpot/instant pot

  • warming flavors (chiles, black peppercorns, cinnamon, mace, nutmeg, cloves, coriander and cumin seeds, ginger*, allspice, cardamom, turmeric)

  • fat rich (coconut oil, sesame oil, olive oil, avocados, etc.)

  • easy to digest (slow cooked foods like broths, stews, soups)

  • iron rich (if you’ve just given birth, a boost to your iron supply is a massive help. consider adding nettle leaf to broths, dark leafy greens and/or organ meat to soups/stews.

*if you notice your postpartum bleeding increase, remove ginger from your diet until it slows. And talk to your healthcare professional immediately if you’re bleeding through 1 or more pads per hour.

Meal Prep:

Rather than making a bunch of meals ahead of time, try opting for pre cut, roasted, and steamed staple ingredients each week. Ideally someone else would do this prep (especially in the early weeks) so you can rest.

Weekly Prep:

  • Cut 2-4 bundles of dark leafy greens into thin ribbons

  • Chop a few sweet potatoes, or roast a few

  • Cut carrots into chunks & sticks - stored separately

  • Shred 1 head of cabbage

  • Chop mushrooms

  • Cut 1 head of celery into sticks

  • Roast 1-2 squash

  • Roast 2 heads of garlic

  • Dice 2 onions

  • Make crock Pot Broth (bone broth or veggie, depending on your diet)

  • (Diet Dependent) Roast 1 chicken

  • (Optional) Chop 1 head of broccoli*

  • (Optional) Chop or shred (for cauli rice) 1 head of cauliflower*

Additional Produce to Keep on Hand:

  • lemons

  • limes

  • apples

  • bananas

  • freshly dried herbs like rosemary & thyme

*since these items can cause gas, you may want to consider skipping them until your baby has grown a bit.

From this combination of prepped vegetables you can easily make things like pureed squash soup, morning bowls of sweet potatoes with leafy greens & eggs, steamed cauliflower, or sautéed carrots & broccoli. You’ll also have carrot wedges & celery for quick snacking.

Along with weekly prep, having a well stocked pantry full of your favorite items allows cooking to flow effortlessly.

what I kept in my postpartum pantry:

  • Black Vinegar

  • Black Sesame Seeds

  • Sesame Oil

  • Coconut Oil

  • Trace Minerals

  • Cassava Flour

  • Almond Flour

  • Nuts like Cashews, Pecans, Walnuts, and Almonds

  • Chia Seeds

  • Turmeric Powder

  • Nut Butters

  • Collagen Peptides

  • Grass-Fed Gelatin

  • Organic Green Powder (for quick smoothies)

  • Probiotic Powder/Pills

  • Hemp Seeds

  • Some Quality Salt

  • Tahini

  • Some type of noodle - our go to grain free options are mung bean noodles & sweet potato noodles

  • Simple Mills mixes like grain free bread mix and grain free pizza crust mix.

Below are some additional medicinal & pleasurable items we kept on hand during my postpartum.

Pantry Bonuses:

  • Nettle Leaf

  • Red Raspberry Leaf

  • Maca Powder

  • Cacao Powder

  • Reishi Powder

  • Chaga Powder

  • Kombu

  • Wakame

  • Dulse

  • Nori

  • Jujubes

  • Brain Octane Oil

  • Refillable growler of Kombucha

  • Chocolate!

  • Siete Grain Free Tortillas

  • Siete Grain Free Chips

  • Capello’s Grain Free Fettuccine

  • Simple Mills Crackers

  • Simple Mills Grain Free Cookies

Rest well, families! May your bellies be warm as you heal and transition into parenthood.