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The postpartum period is a time of profound hormonal shifts as the body recovers from high levels of pregnancy hormones and adjusts to life after birth. Oestrogen and progesterone, which were elevated during pregnancy, drop sharply, potentially contributing common postpartum symptoms such as mood swings, fatigue, and disrupted sleep – an often overwhelming feeling of not being able to ‘get back to normal’. 

Additionally, cortisol (the stress hormone) can often rise in the postpartum period due to sleep deprivation and the new responsibilities of caring for a newborn, while prolactin and oxytocin levels fluctuate to support finding a comfortable breastfeeding rhythm and the bonding process between mother and baby. 

The journey through this hormonal upheaval can be both physically and emotionally taxing. This is where nutrition becomes a key tool for support. Proper nutrition helps stabilize hormones, improve recovery, and provide you with the sustained energy needed to care for both your body and your newborn. By nourishing your body with the right foods, you can help promote a healthier hormonal balance, stabilize blood sugar, and reduce inflammation, all of which are important for your overall well-being. In this meal plan, we focus on anti-inflammatory and hormonal-balancing foods that support your body’s transition through the postpartum phase. We’ve incorporated a variety of spices, such as turmeric, ginger, cinnamon, nutmeg, cloves, and black pepper, due to their proven benefits in regulating metabolism, stabilizing blood sugar, and reducing inflammation. These spices have been chosen specifically for their ability to promote hormonal balance, reduce stress, and enhance your body’s natural – hormonal – healing processes whilst stabilising blood sugar.

7-Day Meal Plan for Postpartum Hormone Balance

Day 1

Breakfast: Golden Oatmeal with Cinnamon & Turmeric

(A nourishing and comforting breakfast providing lasting energy and reducing inflammation – oats are known to boost milk supply and is a great pairing with a herbal tea to keep you hydrated) 

Ingredients:

  1. 100g rolled oats
  2. 250ml almond milk
  3. 1 tsp turmeric
  4. 1/2 tsp cinnamon
  5. 1 tbsp honey
  6. 1/2 tsp black pepper
  7. 1 banana, sliced

Instructions:

  1. Begin by heating the almond milk in a small pot over medium heat. Once warm, add the rolled oats and reduce the heat to low. Stir occasionally, letting the oats simmer for about 5-7 minutes, or until they are soft and have absorbed most of the liquid, creating a creamy texture.
  2. Once the oats are cooked and creamy, stir in the turmeric, cinnamon, black pepper, and honey. The spices not only add flavor but also help regulate blood sugar and inflammation. 
  3. Remove the pot from the heat and transfer the oatmeal into a bowl. Top with fresh banana slices for added natural sweetness, fiber, and a boost of potassium.
  4. Feel free to add a handful of nuts or seeds (like chia seeds, flaxseeds, or walnuts) for added healthy fats, protein, and omega-3 fatty acids.

Lunch: Ginger-Spiced Carrot Soup

(An easily digestible meal that supports goals on hormonal balance and sustained energy)

Ingredients:

Instructions:

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and grated ginger. Sauté for 3-5 minutes until the onion becomes soft and translucent.
  2. Stir in the chopped carrots and nutmeg, allowing them to coat with the oil and spices. Let the carrots cook for about 2 minutes, which will enhance their sweetness.
  3. Pour in the vegetable broth, and bring the mixture to a boil. Once boiling, reduce the heat to low and let the soup simmer for 20-25 minutes, or until the carrots are tender and easily pierced with a fork. 
  4. Once the carrots are soft, use an immersion blender directly in the pot or transfer the soup to a regular blender. Blend until the soup reaches a smooth, creamy consistency. If the soup is too thick, you can add more broth or water to achieve your desired texture.
  5. Taste the soup and adjust with salt and pepper as needed. Serve warm and enjoy the comforting flavors.
  6. For additional protein, apr with a side of grilled chicken, lentils or a boiled egg.

Dinner: Turmeric & Ginger Chicken Stir-Fry

(Packed with anti inflammatories and easily digestible in that postpartum period) 

Ingredients:

Instructions:

  1. Heat the coconut oil in a pan over medium heat. Add the sliced chicken breast and cook for about 5-7 minutes, or until the chicken is golden brown and fully cooked.
  2. Once the chicken is cooked, add the turmeric, ginger, and black pepper to the pan. Stir well to coat the chicken in the spices.
  3. Toss in the red bell pepper and broccoli and cook for another 5-7 minutes, or until the vegetables are tender but still vibrant in color.
  4. Drizzle the stir-fry with soy sauce and stir to combine. Taste and adjust seasoning as needed.
  5. Serve the stir-fry warm, either on its own or with a side of quinoa or brown rice for added fiber and energy.

Day 2 

Breakfast: Spiced Chia Pudding

(A powerhouse recipe of nutrients that supports postpartum recovery crucial for brain health and reducing inflammation)

Ingredients:

Instructions:

  1. In a bowl, combine the almond milk, chia seeds, cinnamon, nutmeg, honey, and vanilla extract. Stir well to combine.
  2. Cover the bowl and refrigerate overnight to allow the chia seeds to absorb the liquid and create a pudding-like consistency.
  3. In the morning, give the pudding a good stir. If desired, top with fresh berries for added flavor and nutrients.

Lunch: Spiced Lentil Salad

(A combination of protein, fiber and complex carbs that keeps you feeling full and energised)

Ingredients:

Instructions:

  1. Follow the packaging instructions to soak and cook your lentils to your desired consistency.
  2. In a bowl, combine the cooked lentils, olive oil, cumin, cinnamon, turmeric, spinach, and cherry tomatoes. 
  3. Toss well to combine all the ingredients.
  4. Serve the salad as a main dish or side. You can also add a squeeze of lemon for extra flavor and vitamin C.

Lunch: Salmon with Turmeric & Clove Marinade

(An excellent source of omega 3 fatty acids and hormonal regulation to support it he healing process of postpartum recovery)

Ingredients:

Instructions:

  1. Preheat your oven to 180°C (350°F).
  2. In a small bowl, mix together the turmeric, cloves, and olive oil. Rub this mixture over the salmon fillet to let marinade for your desired amount of time.
  3. Place the salmon on a baking sheet and bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork.
  4. Serve with quinoa or steamed greens for a complete, nourishing meal.

Dinner: Spiced Chickpea & Spinach Curry

(Packed with protein from chickpeas and iron from spinach paired with spiced providing a natural anti-inflammatory) 

Ingredients:

Instructions:

  1. In a pot, heat a bit of olive oil and sauté the grated ginger for a minute until fragrant.
  2. Stir in the chickpeas, turmeric, cinnamon, and coconut milk. Let the mixture simmer for about 10 minutes, allowing the flavors to combine.
  3. Add the spinach to the pot and cook for another 5 minutes, until wilted.
  4. Serve this curry with brown rice or quinoa for added fiber.

Day 3 

Breakfast: Turmeric & Ginger Smoothie

(Rich in potassium and healthy fats alongside powerful anti-inflammatory agents for a quick nutrient-packed breakfast)

Ingredients:

Instructions:

  1. Slice up your banana and measure out all of your ingredients. 
  2. Slowly add to your blender / using an immersion blender, blend all ingredients until smooth
  3. Pour into a glass of your choice and serve immediately.

Lunch: Turmeric hummus wrap

(Providing a balanced combination of protein and healthy fats crucial for healing and hormone regulation) 

Ingredients:

Instructions:

  1. In a small bowl or food processor, combine the hummus and turmeric. Mix or blend until smooth and well-combined. If using a food processor, scrape down the sides to ensure even blending.
  2. Lay the whole wheat wrap flat on a clean surface or plate. Spread the turmeric-infused hummus evenly over the entire surface of the wrap, leaving about 1 inch along the edges free to prevent spillage when rolling.
  3. Arrange the shredded carrots, spinach, and sliced avocado evenly on top of the hummus.
  4. Carefully fold in the sides of the wrap first, then roll it up tightly from the bottom, ensuring the filling stays securely inside.
  5. Slice the wrap in half at an angle for easy eating. Serve immediately, or wrap it in parchment paper or foil for an easy-to-carry lunch option.

Dinner: Cinnamon & Nutmeg Roasted Chicken

(A flavourful, nutrient dense dinner that provides lean protein and spices that support digestion and promote relaxation)

Ingredients:

Instructions:

  1. Preheat the oven: Set the oven to 200°C (400°F) and allow it to preheat while you prepare the chicken.
  2. Prepare the chicken: Pat the chicken breast dry with paper towels to ensure the seasoning sticks. Rub the cinnamon, nutmeg, and olive oil all over the chicken, making sure the spices are evenly distributed on both sides.
  3. Roast the chicken: Place the seasoned chicken breast on a baking sheet lined with parchment paper or foil. Put it in the preheated oven and roast for about 25 minutes, or until the chicken is golden brown and fully cooked (internal temperature should reach 75°C (165°F)).
  4. Prepare mashed sweet potatoes: While the chicken is roasting, peel and chop sweet potatoes into chunks. Boil them in a pot of water for about 10-15 minutes or until soft and easily pierced with a fork. Drain the water, then mash the sweet potatoes with a bit of olive oil and a pinch of salt until smooth.
  5. Serve: Once the chicken is done, remove it from the oven and let it rest for a couple of minutes before slicing. Serve alongside the mashed sweet potatoes for a complete, warming meal.

Day 4 

Breakfast: Cinnamon-Spiced Quinoa Porridge

(A warm, comforting breakfast that provides complex carbs for sustained energy and natural sweetness)

Ingredients:

Instructions:

  1. In a medium saucepan, add the cooked quinoa, almond milk, cinnamon, honey, nutmeg, and black pepper. Stir to combine the ingredients.
  2. Heat the mixture over medium heat, bringing it to a simmer. Stir occasionally to prevent the quinoa from sticking to the bottom of the pan. Allow the porridge to simmer for about 5 minutes until it thickens and the spices become fragrant.
  3. After simmering, taste the porridge. You can add more honey for sweetness, or a pinch more cinnamon or nutmeg if you prefer a stronger flavor.
  4. Spoon the porridge into a bowl and serve warm. Top with chopped nuts or fresh fruit such as berries or banana slices for added texture and nutrients.

Lunch: Ginger and Tumeric brown rice bowl

(A well rounded meal providing anti-inflammatories and lean preston to help with muscle recovery for overall health and healing)

Ingredients:

Instructions:

  1. If you haven’t already, cook the brown rice and steam the vegetables (such as broccoli, carrots, or peas) until tender.
  2. In a large pan, heat coconut oil over medium heat. Once the oil is warm, add the grated ginger. Sauté for 1-2 minutes until the ginger is fragrant and slightly softened.
  3. Add the cooked brown rice to the pan with the ginger. Sprinkle in the turmeric and stir well to ensure the rice is evenly coated with the spices.
  4. Stir-fry for an additional 2-3 minutes, allowing the rice to absorb the flavors and heat through.
  5. Add grilled tofu or chicken to the pan, along with the steamed vegetables. Stir to combine and cook for another 2-3 minutes until everything is hot and well-mixed.
  6. Serve the rice mixture in bowls and enjoy a balanced, comforting meal.

Dinner: Golden Vegetable Stir-Fry

(A vibrant and nutrient dense dinner providing a balance of vegetables and protein promoting skin repair and immune function)

Ingredients:

Instructions:

  1. Slice the red bell pepper and carrot into thin strips (julienne). Cut the broccoli into small florets.
  2. In a large pan or wok, heat olive oil over medium-high heat until it shimmers.
  3. Add the broccoli, red bell pepper, and carrot to the pan. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still slightly crisp. Stir occasionally to prevent burning.
  4. Sprinkle turmeric and black pepper over the vegetables and stir to combine, allowing the spices to coat the veggies evenly. Cook for an additional 1-2 minutes.
  5. If using, add the tofu or chicken to the pan and cook until the protein is heated through and tender (about 5-7 minutes).
  6. Once everything is cooked, serve the stir-fry warm with a side of quinoa or brown rice for a complete, nutritious meal.

Day 5 

Breakfast: Golden Scrambled Eggs

(Densely packed with vitamins and healthy fats that support healing and muscle repair) 

Ingredients:

Instructions:

  1. In a bowl, crack open the eggs and whisk them thoroughly with the turmeric and black pepper until the mixture is smooth. The turmeric will give the eggs a beautiful golden hue.
  2. Place a non-stick pan on the stove and heat the olive oil over medium heat and pour the egg mixture into the pan, and allow it to cook gently. Use a spatula to scramble the eggs as they cook, ensuring they are evenly cooked through but still soft and fluffy.
  3. Once the eggs are cooked to your desired consistency, remove them from the heat. Serve them immediately with a slice of whole grain toast for a hearty, balanced meal to fuel your body throughout the morning.

Lunch: Cinnamon Roasted Sweet Potatoes & Chickpeas

Ingredients:

Instructions:

  1. Set the oven to 200°C (400°F) and allow it to fully heat up while you prepare the vegetables.
  2. Peel and cube the sweet potatoes into bite-sized chunks. This vegetable is high in vitamin A, which is essential for healing, skin repair, and immune function.
  3. In a large bowl, combine the cubed sweet potatoes with the chickpeas. Add the cinnamon, nutmeg, and olive oil, then toss the mixture until the sweet potatoes and chickpeas are evenly coated with the spices and oil. 
  4. Spread the sweet potato and chickpea mixture evenly on a baking sheet lined with parchment paper. Make sure the vegetables are in a single layer to ensure even roasting. 
  5. Place the baking sheet in the preheated oven and roast for 25-30 minutes, or until the sweet potatoes are tender and slightly crispy at the edges. Toss the mixture halfway through for even cooking.
  6. Once roasted, remove the baking sheet from the oven and let the dish cool slightly before serving. 
  7. This dish can be served warm as a nutritious lunch option or stored for later as an easy meal prep option. Serve it as is, or pair it with a leafy green salad or some avocado slices for added nutrients.

Day 6-7 repeat your favourite meals. The majority of the meals listed can be made in bulk and either frozen so you can rinse and repeat this meal plan for a few weeks or store in the fridge and have it two days in a row!

Shopping List

Spices & Seasonings

Fruits & Vegetables

Proteins & Dairy Alternatives

Grains & Legumes

Sweeteners & Miscellaneous

This plan provides a warming, nutrient-dense approach to healing postpartum while supporting hormonal balance with natural, wholesome foods.

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