Keeping The Fridge and Freezer Stocked: Meal Prep Hacks for Postpartum
As a postpartum doula, I’ve seen firsthand how overwhelming the early days with a newborn can be. Amid the sleepless nights and endless feedings, nourishing yourself can sometimes feel like an afterthought. But staying well-fed is crucial for your recovery and energy levels, especially for those parents who are nursing or pumping. That’s why meal prep can be a game-changer for postpartum families. Here are some practical and time-saving meal prep hacks to make nourishment simple and stress-free.
1. Stock Your Freezer Before Baby Arrives
Preparing freezer-friendly meals in the weeks leading up to your baby’s arrival can be a lifesaver. Focus on dishes that freeze and reheat well and are packed with nutrients. Some ideas include:
Soups and Stews: Freeze in individual portions for quick meals. I love using Souper Cubes for freezing soups in one-cup portions that make reheating easy and quick!
Casseroles: Lasagna, shepherd’s pie, or enchiladas are hearty and satisfying. Making these dishes in smaller pans such as these can be helpful for small families and helps eliminate wasting leftovers that might just sit in the fridge,
Breakfast Burritos: Wrap scrambled eggs, veggies, and cheese in tortillas for an easy grab-and-go option. You can add your favorite protein and hashbrowns to bulk them up or make breakfast sandwiches on English muffins.
Smoothie Packs: Pre-portion fruits, greens, and seeds into bags for quick blending. Add a splash of coconut water or nut milk and you are ready to go!
2. Embrace One-Pot and Sheet Pan Meals
When time is limited, simplicity is key. One-pot and sheet pan meals minimize prep and cleanup, making them ideal for postpartum families when cooking is necessary. Some easy options include:
Sheet Pan Dinners: Roast chicken thighs with veggies like sweet potatoes, carrots, and broccoli. Mix and match your favorite protein and veggie combos. Add sauce, herbs, and garnishes that complete the meal.
One-Pot Pastas: Cook pasta, protein, and veggies in a single pot for a comforting meal.
Stir-Fries: Toss pre-chopped veggies, protein, and a quick sauce in a skillet—an easy way to clean out the fridge and use your leftovers.
3. Invest in Time-Saving Tools
A few kitchen gadgets can make meal prep and cooking much easier:
Crockpot or Instant Pot: These tools allow you to cook hands-free while tending to your baby. Crockpot meals are great because you don’t have to tend to them while they cook. If you have hired a postpartum doula, they can easily throw meals in the crockpot at the start or end of their shift.
Food Processor: Quickly chop, shred, or puree ingredients.
Freezer-Safe Containers: Store prepped meals and snacks for easy access.
Vacuum Sealer: This helps keep food fresh and helps frozen food stay fresh longer.
Glass Storage Containers: Make sure they are dishwasher, microwave, and oven safe so they can be used for all of your prep.
Large Indoor Grill: Indoor grills such as this can allow you to cook large amounts simultaneously. I love making a whole pack of chicken breasts for my clients to eat throughout the week. Having cooked chicken or steak ready to go can help you easily throw together a salad, sandwich, or grain bowl.
4. Opt for Simple, Nutrient-Dense Snacks
Postpartum parents often find themselves snacking throughout the day. Keep healthy, ready-to-eat options on hand, such as:
Trail mix with nuts, seeds, and dried fruit.
Fresh fruit paired with nut butter or yogurt.
Hard-boiled eggs.
Energy balls made with oats, nut butter, and honey.
5. Recruit Help from Friends and Family
If loved ones ask how they can help, don’t hesitate to suggest meal assistance. As my mother would say “closed mouthes don’t get fed!” Some ideas include:
Meal Trains: Coordinate with friends and family to drop off meals during the first few weeks postpartum. Popular sites for creating meal trains include MealTrain and Take Them A Meal .
Batch Cooking Days: Invite a friend over to prep multiple meals together. Make it a party! Have your loved ones make you a dish that starts with the same letter as their first name or from their culture.
Gift Cards: Suggest restaurants, Uber Eats/Door Dash, or grocery delivery gift cards for easy meal options. Put these on your baby registry as an alternative to traditional items!
6. Focus on Hydration and Recovery Foods
Postpartum recovery requires extra hydration and nutrients. Incorporate foods that support healing and lactation, such as:
Hydrating Soups and Broths: Packed with minerals and easy to digest. Bone broth is excellent for sipping and helps keep the body and womb warm, helping to promote healing.
Oats: A great source of fiber and believed to support milk production. Oatmeal can be made in advance and frozen, easily reheated with a splash of milk.
Leafy Greens: High in vitamins and iron. Add to smoothies, soups, and stews to keep your meal nutritious.
Lean Proteins: Chicken, fish, or legumes for sustained energy. Whatever your favorite way to get protein is, make sure you are getting enough to keep you satisfied and energized.
Meal prep doesn’t have to be overwhelming or time-consuming. By planning ahead and keeping things simple, you can ensure that your postpartum period is filled with nourishing meals that support your recovery and energy needs. Remember, caring for yourself is just as important as caring for your baby.
What are your favorite meal prep tips or recipes? Share them in the comments below—I’d love to hear from you!
Until Next Time!
Aiesha Draughton
Postpartum Partners
Aiesha is a postpartum doula in Charlotte, NC.
