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nourishment

Digital & In Person Meal Trains

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The idea behind a meal train is to allow your community to schedule a time to bring you food during times of healing, grief, or celebration. Food is a symbol of love, of met needs, of connection. It’s a resource to care for ourselves, our families, and our friends. It’s a reminder to slow down and to tend to our bodies. Naturally, it’s a great way to welcome support during postpartum.

I highly recommend setting up a meal train for yourself as you/your family recovers from birth.

Boundaries & Meal Trains

Receiving a meal from a family member or a friend does not give them unlimited access to you and your baby. It doesn’t even need to guarantee them any access to you and your baby.

Postpartum is an incredibly delicate time in the life of a person who gives birth. Taking care of the mother/person who gave birth should be the #1 priority during this time.

That means:

  • The community’s focus should not be on the baby, it should be on supporting the partner or the person who gave birth so the new parent(s) can focus on caring for the baby.

When sending out your meal train/announcement email, use that space as a place to lay out all of your boundaries. Then, place a cooler on your front steps/outside of your door & a sign on your front door. Let your community know that if the sign is on the door, they should just leave the food in the cooler because the family is resting.

Another option is to put a sign on your bedroom door. That way if people want to come in an help clean, they can do so and you can still maintain your privacy.

Setting Up Your Meal Trains:

There are lots of websites that offer easy meal train set up. We used mealtrain.com, but if you give a quick search online, you’ll find lots of options. Using an online scheduling service is a great way to make meal delivery & dietary instructions accessible and easy to understand.

Another option is to appoint a point of contact. After being hospitalized, our friend Amber stepped in as a point of contact for us. All of the folks who wanted to help us, bring us food, offer cleaning support, or any other gift, contacted Amber to set up delivery. Plus she was able to keep everyone updated throughout my time in hospital so Daren & I could focus fully on healing & parenting.

Amber put out a request call to the group anytime we needed something and was able to pull in resources from those who had space to give. She brought us meals at the hospital and filled our fridge & freezer with food from our friends for when we returned home.  At a time when we didn’t have much energy to write emails or texts, when we couldn’t keep track of who knew what, Amber’s support made a massive difference.

Before going into labor, it’s a great idea to consider who your point of contact would be if anything were to happen.  

Here are some things to consider before asking your ideal point of contact:

  • Do you feel safe with this person?

  • Is this person reliable/punctual?

  • Do you feel comfortable being vulnerable with this person?

  • Can this person listen deeply without offering unsolicited advice?

  • Would this person respond well to your boundaries/needs in the moment?

  • Do you feel comfortable being naked in front of this person? (you never know what situation you might find yourself in or who might see what if it’s an emergency.)

  • Would you feel comfortable with this person in your home when you’re not there?

Have a chat with your ideal point of contact before going into labor and ask if they would be available to hold this space for you if anything were to happen.

Digital Meal Train:

Along with our meal train for our local community, we also decided to create an online meal train. Daren and I have lived many places throughout our relationship which has left us with dear friends all around the country and world. So many people wanted to be a part of our support team after Daelu was born and really, we needed all the help we could get after I got sick!

Our digital meal train was focused on helping us keep our pantry stocked. For this, we simply created an Amazon Wish List with all of our ideal pantry items and I can’t begin to express how important and helpful this was! We still had food from our digital meal train 3 months later!

Sending Out Your Meal Trains:

Before going into labor I made sure everything was prepped and ready for my meal train. I wrote out the emails for both our local community and our community at large, added all the links & documents, compiled all the email addresses, and saved it as a draft. When Daelu was born, Daren added the relevant information that we couldn’t prep ahead (like birthdate, weight, length, etc.) and sent it off to our community.

We waited to send the meal train info until it was time to make the birth announcement to ensure that meals would be delivered during postpartum.  If we had sent it out ahead of time with our ‘guess date’ (how I refered to my ‘due date’ because all due dates are really just guesses), there’s a chance some meals would’ve arrived while I was still pregnant. Daelu came early (49w5d) so we would’ve been okay, but for mamas that may go 2-3 weeks or more past their guess dates, I imagine receiving meals early would be a bummer. Yes, it’s helpful during late pregnancy, but I found meal support to be vital during postpartum.

Remember, you’re allowed to set your boundaries and make requests for support in your most ideal way.

You’re not being too much or unreasonable, you’re being clear. There’s a difference. People who aren’t accustomed to boundaries may flip out a bit, but know that has nothing to do with you. And in fact, by standing your ground, you are helping them learn what’s available to them too.

If someone isn’t able to meet your boundaries or offer support in the way you’d like, they don’t have to. Being clear up front will go along way when you’re in a vulnerable space.

Meal & Pantry Prepping for Postpartum

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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.

My Postpartum Diet

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If you’re considering what to eat during postpartum, I hope this little window into my experience might help. During my postpartum period I opted for a very refined diet. As much as I wanted to help my baby transition into their body gracefully, I also wanted to remove as many obstacles as I could for myself. I knew I was going to breastfeed Daelu and I also knew how intense it could be to watch a breastfed child scream and cry when they’re hungry but not want to eat because of gas pains. I knew that would be really tough for me emotionally so it felt easier for me to limit what I consumed rather than trying to figure out what, if anything, was causing an issue.

There was another upside to this choice: physical energy conservation. I focused on eating easy to digest meals and, after being hospitalized, I basically ate the same 2 meals for the following 6 weeks. My body went through so much within the first week after giving birth and I really needed every single spec of energy I could find within myself. Eating easy to digest food meant that the energy in my system that would’ve gone towards digestion was now available for healing.

This is what I didn’t eat during postpartum:

  • Gluten

  • Dairy

  • Soy

  • Grains

  • Refined Sugars

  • Nightshades

  • Cauliflower & Broccoli

  • Uncooked greens

  • Super cold foods (like ice cream)


I’ve been gluten free for 7 years, already ate limited refined sugars, no soy, and had cut out nightshades a few months before birth. So, while this may seem extreme to some, it wasn’t that big of a leap for me. Plus, my husband was eating grain free already so our kitchen was well prepared.

This is what I did eat during postpartum:

  • Vegetables

  • Meats & Bone Broths

  • Nuts & Seeds

  • Eggs

  • Healthy Fats

  • Fermented Foods

  • Vinegars

  • Limited Fruits

My staple items:

  • black vinegar

  • black sesame seeds

  • sesame oil

After being put on high doses of antibiotics (from nearly dying due to a blood infection), I also cut out fruit for a few weeks - which was super difficult for me. But I was really dedicated because I didn’t want to deal with thrush (yeast overgrowth) after already having so much on my plate. Once I finished all rounds of antibiotics, and spent about 2 weeks rebuilding my gut flora with lots of pro & prebiotics, I reintroduced fruit. I waited a bit to feel confident that I wasn’t so vulnerable to thursh and then I also added some grain free, refined sugar free cookies because this shit was so emotional and cookies helped.


My two staple meals during this time were stew served over squash & sweet potatoes (pictured above), and shredded chicken mixed with sweet potatoes. Both were topped with black vinegar, black sesame paste/seeds, and sesame oil.