Be honest with me… how overwhelming does meal prep feel now that you’re a new mom?
For many new moms, the days following childbirth are a whirlwind of sleepless nights, constant feedings, and endless diaper changes. It’s no wonder that the idea of preparing nutritious meals feels like an insurmountable task.
After childbirth, the last thing on your mind should be cooking. Ideally, someone else should handle chores like cooking, dishes, laundry, and trash removal—especially during the early postpartum recovery period.
But sometimes that's just not the reality and even if you do have postpartum help, things will eventually go back to normal. So, if you were the primary chef before, you will inevitably find yourself balancing newborn care with meal planning and prep.
I’ve compiled 10 essential tips that will help you streamline your meal prep routine, ensuring you have healthy, ready-to-eat meals without added stress.
By following these tips, you’ll be able to save precious time and energy, allowing you to bond with your newborn and recover more effectively. Let’s dive in!
1. Batch Cook and Freeze Meals:
Have you heard the saying, "Cook once, eat twice"? I think this is one of the easiest ways to minimize time in the kitchen.
Here's an example: A few weeks before my due date, I made one of our family favorites—Taco Soup. Knowing how much we loved it, I cooked a double batch so we could enjoy half of it for dinner that night and freeze the rest.
In those early postpartum days when my husband and I were too exhausted to cook, having that Taco Soup ready to thaw and heat up was a game-changer. Batch cooking and freezing meals like this ensure you have nutritious, home-cooked food at your fingertips, reducing stress and allowing you to focus on your new baby.
You can do this while pregnant or after baby comes, just double or triple your favorite freezer-friendly recipes like hearty soups, casseroles packed with veggies, or pasta dishes like lasagna, freezing half for later. Label the container with the meal, reheat instructions, and date so you remember to eat the oldest ones first.
When you're short on time or energy, simply thaw and reheat for a quick, nutritious meal. This method of postpartum meal prep ensures you always have healthy options on hand, reducing stress and allowing you to focus on caring for your newborn.
2. The Mighty Mini-Meal Prep:
When tackling postpartum meal prep, think small but mighty. Focus on preparing components ahead of time, such as chopping vegetables, cooking grains, or marinating proteins.
These mini-prep sessions set you up for success throughout the week, allowing you to mix and match ingredients for quick and versatile meals. Whether it's adding pre-cooked quinoa to salads or using pre-chopped veggies in stir-fries, this approach simplifies postpartum meal prep without sacrificing healthy, yummy meals.
3. Opt for One-Pot Wonders or Sheet Pan Meals:
Simplify cleanup and streamline postpartum meal prep with one-pot or sheet pan meals. Toss your ingredients onto a single sheet pan—chicken breasts, colorful vegetables, potatoes, and seasonings—then roast them together. Or, cook a hearty chili or risotto in one pot, minimizing dishes while maximizing flavor. These meals not only save time but also reduce kitchen cleanup, making them perfect for new moms adjusting to life with a newborn.
Another easy go-to meal for us is basically deconstructed kabobs:
Marinate some chicken
Chop up some onion, peppers, and mushrooms
Toss them all in with some yummy seasonings
Roast them in the oven.
It's easy, delicious, and requires minimal cleanup – perfect for busy weeknights!
4. Master the Instant Pot (or Slow Cooker):
These handy appliances are perfect for creating delicious and healthy meals with minimal hands-on time. Explore recipes that can be prepped in advance and cooked in your Instant Pot or slow cooker while you focus on your little one.
Imagine tossing in ingredients in the morning, and by evening, a delicious, nutritious meal is ready with minimal effort. Whether it's a tender pot roast or a creamy vegetable curry, this is another great way to save time and ensure wholesome meals without constant monitoring.
Similarly, the Instant Pot can cook rice, quinoa, or even steam vegetables in a flash, reducing your prep time significantly. These appliances are perfect tools to streamline your postpartum meal prep and free up precious time.
5. Embrace Leftovers (Reimagine, Don't Repeat):
Leftovers don't have to be a boring repeat of last night's dinner! Get creative and repurpose them into new dishes, minimizing food waste and stretching your postpartum meal prep efforts further. Leftover roasted chicken can be transformed into a delicious chicken salad for sandwiches or wraps. Shred leftover pulled pork and use it for tacos or quesadillas. Transform leftover stir-fry into flavorful fried rice. Leftover roasted vegetables can be added to omelets, frittatas, or even blended into a creamy soup. This "leftover remix" approach keeps meals interesting, reduces food waste, and reduces the need for constant cooking during your postpartum recovery.
Leftovers also make really good easy lunches for the next day. You can add almost any leftover protein (chicken, salmon, steak) to a bed of greens, throw in some leftover veggies, and call it a salad. It's a quick and healthy option that takes minimal effort.
6. Delegate and Accept Help:
Don't be afraid to delegate! Think of postpartum meal prep as a team effort.
Ask your partner, family, or friends to share the load and delegate tasks like chopping vegetables, assembling ingredients or dishes, or even grocery shopping.
Accepting help creates a supportive environment and fosters a sense of community while also lightening your load during this demanding, vulnerable time.
7. Stock Up on Pantry Staples:
Having a well-stocked pantry with non-perishable essentials can be a lifesaver for postpartum meal prep. These staples allow you to whip up quick and healthy meals even when you're running low on fresh ingredients or time. Think canned beans, lentils, chickpeas (great for protein!), pasta, rice, quinoa, canned diced tomatoes, canned vegetables (corn, peas, beans), and various canned or dried fruits. These items provide a great base for numerous dishes. Canned chickpeas can be transformed into a hearty salad or used in a Buddha bowl. Canned diced tomatoes are perfect for whipping up a quick pasta sauce. With a well-stocked pantry, you can easily create nutritious meals without extensive grocery shopping trips during your postpartum recovery.
Writing up a short list of pantry staples and pantry meals that can be made by anyone is also really helpful. Call it your "survival meals" list. Remember, homemade spaghetti with some frozen peppers and mushrooms mixed in is still probably more nutritious (and affordable) than a run through the drive-thru. Keep it simple and focus on nourishing your body during this time.
8. Delivery Services Can Be Your Ally:
Consider using online grocery delivery or meal kit services. These services can be a game-changer for postpartum meal prep. Online grocery delivery saves you the time and effort of physically going to the store, allowing you to order your ingredients directly from home. Meal kit services take it a step further, delivering pre-portioned ingredients with easy-to-follow recipes right to your door. While these services might cost slightly more than traditional grocery shopping, the convenience factor can be invaluable during the early days of postpartum life.
This was a real saving grace for me in the beginning. Until I felt confident taking my newborn (and toddler!) out on my own, it was super nice to be able to do a grocery pickup or have a meal kit delivered. It was more expensive, but that was worth it for a short time until I found my new normal and settled back into a routine.
9. Don't Forget About Snacks:
Healthy and satisfying snacks are essential for keeping your energy levels up and managing hunger throughout the day, especially during those demanding postpartum weeks. Prepping these snacks in advance as part of your postpartum meal prep routine can be a huge time-saver. Think pre-cut fruits and vegetables (apples, carrots, celery), nuts, seeds, yogurt (plain or with fruit), and hard-boiled eggs. These nutrient-rich snacks support postpartum recovery and breastfeeding, preventing unhealthy snacking and dips in energy while keeping you fueled for caring for your newborn.
Quick snacks were so helpful, especially for those midnight feedings. It would hit me out of nowhere and suddenly I'd be ravenous. Having something quick and easy to grab that was still healthy and satiating, like some pre-cut apple slices with peanut butter, was a lifesaver.
10. Embrace the "Postpartum Meal Prep Party"!
Turn postpartum meal prep into a social and supportive gathering with your partner, friends, or family. Host a "Postpartum Meal Prep Party" where everyone pitches in to help prepare and package meals. Delegate tasks, share stories, and enjoy each other's company while stocking your freezer with delicious and nourishing meals for the weeks ahead. This collaborative approach not only makes postpartum meal prep more enjoyable but also strengthens bonds and creates lasting memories during this special time.
I did this with my mother and sister for both of my pregnancies and it was a lifesaver. A couple weeks before my due date we did a giant Costco trip and then spent an entire afternoon batch cooking freezer meals. It was a lot of fun catching up with them, and knowing I had those meals ready to go in the freezer was a huge relief. We even made a little assembly line – filling burritos, rolling them up, labeling containers – and it went by so much faster with their help and company. Looking back, I can't tell you what a relief it was to know that even after the meal train ended, I still had some support (thanks, past me!) and could ease back into making meals each day with some pre-prepped freezer meals.
You've Got This, Mama!
Those first few weeks with a newborn are a whirlwind of emotions and adjustments. The last thing you need to worry about is wrestling with hunger pangs while navigating sleep deprivation and recovery. By incorporating these 10 tips into your routine, you can simplify postpartum meal prep and ensure you're nourishing yourself with delicious and healthy food.
Remember, mamas, there's no shame in delegating tasks, embracing leftovers, or utilizing delivery services. This is a time to focus on healing, bonding with your little one, and enjoying this precious chapter. With a little planning and these handy tips, you can conquer postpartum meal prep and feel confident knowing you're taking care of yourself while nurturing your growing family.
So, take a deep breath, mama. You've got this!
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If you have any favorite postpartum meal prep tips or recipes that have helped you, feel free to share them in the comments below. I’d love to hear your experiences and what has worked for you!
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