6 Meal Planning Strategies: How to Prep Food for Postpartum
Welcoming a new baby into the family is an exciting and demanding time. Between feeding, changing diapers, and adjusting to a new routine, meal preparation can quickly become an overwhelming task. This is why planning and preparing meals before your baby's arrival can be a lifesaver.
In this blog post, we'll explore six simple and effective meal prepping strategies for the postpartum period, ensuring you have easy and nutritious options on hand to keep you fueled and focused on your little one.
When I had my first baby, we were newly arrived in Japan and I hadn't given much thought to food or meals. Fortunately, our fellow American expats looked after us by bringing armfuls of groceries the afternoon we came home from the hospital and many different families brought meals throughout the weeks that followed, something for which I am still incredibly grateful.
This approach worked well enough that we followed it again when we had our second baby. This time it was our church community who activated a well-practiced meal train process that brought a steady stream of visitors to our house over the course of our first 6 weeks postpartum, there to deliver tasty meals and well-wishes for my recovery and the health of our sweet baby.
As a postpartum doula, I’ve seen families approach the question of what to eat a few different ways, and I’m happy to pass these simple and efficient strategies on to you!
The Role of Nutrition in Postpartum Recovery
Just a quick note on my qualifications: as a certified postpartum doula, I am trained and experienced in supporting new parents in the early weeks and months with their baby, but I have no special qualifications around diets or nutrition, and so I offer no advice or education about specific food to eat or avoid. Always check with your doctor first if you have concerns.
Nevertheless, it is well established that pregnancy, labor, and breastfeeding are physically demanding efforts that can significantly deplete your body's nutrient stores. Use the immediate postpartum period to replenish these nutrients, fuel your recovery, and maintain your energy levels by eating well. Especially if you've had to limit certain foods during your pregnancy because of gestational diabetes, heartburn, indigestion, or other restrictions and conditions, you're probably more than ready to get back to eating what you'd like!
Remember, new parents need to eat and they are also tasked with looking after a newborn baby, so they have way less capacity for planning and preparing food for themselves and their partner.
It can be hard to keep track of what's even in the fridge and how long it's been there, and as a brand new parent, you deserve more than eating cereal for dinner again because no one has the energy to cook.
To keep meals from feeling stressful because everyone is hangry, here are my favorite meal prepping strategies that free you up to focus on bonding with your baby and your partner.
Some of these are most useful while you are pregnant, others can be carried on throughout the postpartum period.
Pick just one, or mix and match as suits you because any of these strategies will help you have nutritious, delicious meals on hand without the daily hassle, ensuring you get the nourishment you need to thrive during this special time.
Meal Planning and Preparation Strategies
1. Meal Prep:
Organize a "stock-my-freezer" party with friends. The goal is to fill your freezer in a day or a weekend by preparing dinners to freeze, which you can then cook later, usually in a crockpot or instant pot.
Start by making a plan with recipes ahead of time. (I love thefamilyfreezer.com for this!) Invite friends to help: two friends can do all the shopping first thing in the morning, one friend can be in charge of prepping all the veggies, another the meat, and another can assemble ingredients in freezer bags.
This can be done on your own if you love meal prep or with a team to stash several weeks of meals in just one day. It's a big effort but will pay off hugely in the postpartum period!
2. Batch Cooking:
Double or triple the serving size of the meals you are already making and enjoying. Then freeze the cooked leftovers to enjoy again after the baby arrives.
This approach ensures your freezer is stocked with familiar, tasty meals that you know you'll enjoy, and all you have to do is reheat them. This might be the simplest and most budget-friendly option.
3. Meal Train:
Consider setting up a meal train if you've got plenty of help from your community. Sites like MealTrain.com or TakeThemaMeal.com make it super simple for your support circle to sign up for specific days to deliver meals.
Provide guidelines for dietary restrictions and preferred dishes. Aim for 3-5 meals per week for the first 4-6 weeks postpartum. This not only ensures you have regular meals on hand but also provides an opportunity for brief visits with loved ones.
When our second baby was born back in the States, our church community looked after us. They have a whole family ministry system in place, and a meal train was immediately established. For the first 5-6 weeks, someone new came by every other day or so with a delicious meal – we didn't have to do any thinking or planning and felt so well looked after!
4. Meal Kits:
Using meal kit services like Hungryroot (my fave!) can simplify your life significantly. These services deliver boxes of ingredients or ready-to-eat meals to your doorstep, eliminating the need for grocery shopping and meal planning.
You can choose from a variety of meals or let the service select for you, ensuring you always have fresh, easy-to-prepare meals on hand. If I had to do it all again without the fallback of community support, I'd budget for meal kits, specifically from Hungryroot.
5. Grocery Delivery:
Another simple option if you aren't able to get ahead on meal planning is shifting to grocery delivery service to save time and effort. From the comfort of your sofa, you can plan and order groceries for the week, restock your snacks, and resupply your baby supplies while the baby keeps napping on your chest.
Getting the groceries is as easy as having someone else bring them out to you and putting them into your trunk, or better yet, have them delivered right to your door.
There’s one company local to us that allows us to maintain a standing order of milk, butter, and cream cheese, which is delivered every Monday without fail, whether I remember to update it or not, which is great because it means I’m never left empty-handed.
6. Bonus Tip: Takeout
Just order takeout. Staying well-fed in those early weeks with your baby is important, so when mealtime rolls around, eat food that is easy, available, and delicious. Whether that means pad-thai from downtown, enchiladas from up the street, or pizza from your favorite little shop, just do what it takes to look after yourself and get what you like.
Choosing the Right Meal Planning Strategy
Choosing the right meal planning strategy depends on several factors, including the amount of support you have, your budget, time constraints, and personal preferences. So here are some things to think about as you work out which strategy might be the best fit for you:
1. Assessing Your Support System: Do you have help from friends and family? If so, organizing a meal prep party or setting up a meal train might be the best options. These approaches rely on a community effort, which can significantly ease the burden on you and your partner.
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2. Budget Considerations: If you can afford meal kits, they offer convenience and variety. Services like Hungryroot provide fresh, easy-to-prepare meals delivered right to your door. However, if you're looking for more budget-friendly options, batch cooking is a great choice. By doubling or tripling your regular recipes, you can fill your freezer with meals without spending extra money.
3. Time Constraints: Consider how much time you have before your due date. If you have more than four weeks to go, you have enough time to do a big meal prep weekend or two, or to slowly batch cook a few meals each week. However, if your due date is approaching quickly, or if you prefer to tackle meals one week at a time, meal kits and grocery delivery are the way to go. These options allow you to plan and order meals as needed without the pressure of extensive meal prep.
4. Personal Preferences: Do you prefer home-cooked meals or convenience? Batch cooking allows for home-cooked options that you know and love. If you enjoy cooking but want to minimize effort, meal kits can provide fresh ingredients with easy-to-follow recipes. If convenience is key, then grocery delivery or takeout ensures you have what you need without the hassle.
5. Flexibility and Adaptability: Be ready to switch strategies based on how things unfold postpartum. It’s okay to change your plan as needed. For example, you might start with batch cooking but switch to meal kits if you find you need more convenience. Or, if you run out of freezer space, a meal train might become more appealing. The key is to remain flexible and adapt to your changing needs.
Proper meal preparation before your baby's arrival can ensure you have nutritious and easy-to-manage meals, helping you maintain your energy and health during the demanding postpartum period. Whether you choose meal prep, batch cooking, a meal train, meal kits, grocery delivery, or takeout, the key is to make eating easy and enjoyable.
Focus on what works best for you and your family, so you can spend more time bonding with your little one and your partner. Let this be one way you make sure you're getting what you need after baby arrives. I mean, it's not exactly "self-care," but a lot of the really helpful self-care practices are just making responsible decisions to look after yourself in advance, right?
Next Steps:
This post draws heavily from one of my lessons in the Prepping for Parenthood course. If you love this content, I encourage you to explore the course for more in-depth information and support.
The Prepping for Parenthood Course:
Comprehensive Modules: The course offers detailed modules covering all aspects of the postpartum period, including physical recovery, emotional support, and newborn care. Whether you're preparing for a surgical birth or a vaginal birth, the course provides valuable information to help you manage your recovery and adjust to life with a newborn.
Expert Guidance: Learn from me, a certified and experienced postpartum doula, about topics like postpartum preparation, newborn care, lactation, and safe infant sleep. My goal is to provide you with the knowledge and confidence you need to navigate this new phase of life.
Flexible Learning: Access the course materials at your own pace, allowing you to revisit important topics as needed. This flexibility ensures that you can fit the course into your busy schedule as a new parent.
By enrolling in Prepping for Parenthood, you'll gain access to a wealth of knowledge and support that can make a significant difference in your postpartum experience.
Share Your Story!
I want to hear from you! Your experiences and insights are valuable, not only to me but also to other new parents who may be reading this post. Here are some ways to engage and connect:
Leave a comment below: Which meal prep strategy feels easy for you? Are there any that are a hard pass? I’d love to hear!
Or send me a DM on Instagram to share your thoughts on how to stay well-fed in postpartum. Your stories can provide support and comfort to others going through similar experiences ❤️
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Explore More Resources:
Check out my other blog posts on postpartum care, physical recovery, and emotional support. Here are a few you might find helpful:
Learn More About My Postpartum Doula Services:
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Patricia is a steady companion through the transformative journey of new parenthood. With a rich background that weaves through global travels, teaching experiences, and the personal journey of parenting, Patricia brings a unique blend of empathy, understanding, and support to her role as a virtual doula. Her approach is deeply rooted in the belief that every new parent's experience is unique, deserving of personalized guidance and support.
Through her personalized and compassionate postpartum support, Patricia is changing how families experience the Fourth Trimester. She offers both a listening ear and a guiding voice, helping new parents navigate the early stages of parenthood with calm and assurance.
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