Meal prepping for postpartum

Bringing a baby into the world is one of the most incredible things your body will ever do—but let’s be real, postpartum recovery is no walk in the park. Between sleepless nights, constant feeding sessions, and adjusting to this new phase of life, finding time to cook nourishing meals can feel impossible. That’s where meal prepping comes in.

Preparing nutrient-dense meals ahead of time can be a game-changer, giving you the energy and nourishment your body needs to heal while making sure you’re not living off toast and coffee (we’ve all been there!). Here our resident nutritionist Jessica Ferrari-Wells goes through everything you need to know about postpartum meal prepping, plus tips and ideas to keep you fuelled through those first few months.

Why meal prepping matters in postpartum recovery

After birth, your body’s working overtime to heal, regulate hormones, and, if you’re breastfeeding, produce milk to nourish your baby. Eating the right foods can help:

• Support healing with essential vitamins and minerals
• Balance hormones and stabilise energy levels
• Replenish nutrient stores lost during pregnancy and birth
• Support lactation with milk-boosting ingredients
• Prevent sugar crashes and postpartum fatigue

With all this in mind, let’s dive into how to meal prep effectively for postpartum recovery.

Postpartum Nutrition: What your body needs

A well-balanced postpartum diet should be rich in whole foods, healthy fats, high-quality proteins, and fibre to support digestion and energy levels. Our resident nutritionist/nutritional consultant recommends:

• Iron-Rich Foods: Birth can deplete iron levels, so load up on leafy greens, red meat, beans, and lentils. 
• Healthy Fats: Omega-3s found in salmon, walnuts, and flaxseeds help with brain function and mood stability. 
• Protein-Packed Meals: Support muscle repair and sustained energy with eggs, poultry, quinoa, and legumes. 
• Collagen & Bone Broth: Supports tissue repair and gut health. 
• Lactation-Boosting Foods: Oats, almonds, fennel, and flaxseeds can help support milk production. 
• Hydration: Staying hydrated is essential for energy and milk supply—infuse water with lemon, cucumber, or mint for variety.

For nutritionist created recipes and meal plans sign up for a free trial at Life.Postpartum

Meal prepping tips for new mums

Now, let’s make life easier. Here Melanie Hadida, Life.Postpartums resident nutritional consultant shares some meal-prepping hacks to keep you nourished without spending hours in the kitchen:

• Batch Cook & Freeze – Make large portions of stews, soups, and casseroles that can be frozen in individual servings.
• Slow Cooker & Instant Pot Recipes – Let these kitchen gadgets do the work while you focus on resting and bonding with your baby. 
• Prep Snack Packs – Keep protein-packed snacks like boiled eggs, nuts, and hummus with veggies ready to grab. 
• Stock Up on Frozen Veggies & Fruits – They’re just as nutritious as fresh and perfect for smoothies or quick stir-fries. 
• Muffin Tin Meals – Bake mini frittatas, oat cups, or protein muffins for easy, one-handed meals.

To get you started, head to Life.postpartum and sign up for a free trial, you’ll find nourishing, easy-to-make recipes, meal plans and shopping lists that will keep you feeling full and energised created by our resident nutritional consultant. 

Final Thoughts: Give yourself grace

Postpartum life is demanding enough without worrying about cooking every day. Meal prepping is about making life easier, not perfect. Some days, you’ll manage a beautifully balanced meal; other days, a handful of nuts and toast will do—and that’s okay.

Nourish your body, be kind to yourself, and remember: you are doing an amazing job. If you need extra support, join our Life.Postpartum community for expert-backed nutrition plans, meal ideas, and real-life advice from other mums.