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You know nutrition is essential for proper postpartum healing and optimal breast milk supply and can help decrease the risk of postpartum depression. So, cue a new mom’s saving grace: postpartum freezer meals. From around-the-clock feeding schedules to changing dirty diapers and soaking up all the snuggles, life can get busy while caring for a baby and transitioning to life as a new mom. And caring for a newborn makes it challenging to get to the grocery store, let alone cook hearty, nourishing meals for yourself.8,9
Whether you double up on the meals you’re already making during the third trimester and freeze them for later, spend a weekend prepping freezer meals, or add them to your baby registry list to have friends and family prep them for you, there’s no doubt having nourishing, ready to heat-and-eat meals stocked up in your freezer is a must-have during the fourth trimester.
Why Prepping Postpartum Freezer Meals is a Good Idea
Taking the time (when you have it) to prep postpartum freezer meals during the third trimester will set you up for a nourishing postpartum period. And it’s too often that I hear from friends, family, and clients that they live off coffee in one hand and a granola bar in the other, only to find themselves depleted and defeated during the early newborn days. Moreover, caring for yourself and nourishing your body is as important as caring for your little one.
Replenishing nutrient stores lost during pregnancy, birth, and breastfeeding is vital for your overall health. Having postpartum freezer meals readily available allows for a quick and easy way to get the nourishment you need to heal and nourish your body. Prepping postpartum freezer meals ahead of time will save you time and money and make for one less thing on your to-do list in those early newborn days.
Trust me; you will thank yourself when the day comes when you have a ravenous appetite and a crying newborn in your arms, with no one home to cook you a meal, and you come to find a meal in your freezer that you can pop in the oven to reheat and then nourish your hardworking body! You can show up as a better mom, in a better mood, and feel more energized to take on the day and care for your newborn when you have optimal nutrition tucked inside those postpartum freezer meals.
Essential Ingredients for Postpartum and Why
Optimal nutrition and hydration are key for postpartum healing, adequate breast milk supply, and hormonal regulation. Eating enough (calorie-wise) and staying hydrated are two of the most important things you can do as a new mom to provide you with the energy needed to care for yourself and your little one. However, there are other key nutrients to remember that can help you recover after pregnancy and birth and support your breastfeeding goals.
Protein
Protein plays an essential role in postpartum healing. Additionally, for nursing moms, recent research suggests protein needs may increase to more than 200% while breastfeeding. Nursing or not, eating adequate protein during the fourth trimester can help with hormone regulation, blood sugar management, and tissue repair.1
The best healthy protein sources are:
- Poultry
- Red meat
- Fish and shellfish
- Lentils and beans
- Nuts and seeds
Collagen is one of the most abundant proteins in your body and an essential component of connective tissues. It is crucial in structural support and may help pelvic floor tissue repair and heal. Animal proteins off the bones, such as ribs, roasts, chicken wings, and organ meats, are highest in collagen.2
Iron
Iron deficiency anemia is one of the most common nutritional deficiencies during pregnancy and is a strong predictor of anemia during the postpartum period. This nutrient plays a vital role in the transportation of oxygen throughout the body and can lead to extreme fatigue if a deficiency is present. It is vital to replenish iron stores after blood loss during childbirth to ensure optimal levels.3
Foods high in iron include:
- Red meat
- Poultry
- Fish and shellfish
- Dark leafy greens
Consuming foods high in iron and vitamin C, such as bell peppers, citrus fruits, strawberries, tomatoes, and cruciferous vegetables, can help increase iron absorption.
DHA
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that plays an important role in babies’ brain development. For breastfeeding mothers, it is essential to consume adequate amounts of DHA as your reserves are passed along to the baby through breast milk. Recent research also suggests the importance of omega-3 fatty acids EPA and DHA in reducing the risk of postpartum depression.4
Foods highest in DHA include:
- Salmon
- Tuna
- Mackerel
- Sardines
- Shellfish
Choline
Choline is another essential nutrient for a baby’s brain development that passes through the mother’s breast milk. The choline level in breast milk is directly related to choline consumption. It is recommended that nursing mothers consume 550 mg of choline per day.5
Foods rich in choline include:
- Egg yolks
- Beef liver
- Chicken
- Milk
- Quinoa
- Mushrooms
- Peanuts
Vitamin D
Studies have found a link between vitamin D deficiency and postpartum depression. Moreover, most people are not getting enough vitamin D, with pregnant and postpartum women at a higher risk of vitamin D deficiency. Vitamin D is essential in immunity, hormonal and bone health, and blood sugar regulation making it an important nutrient during the postpartum period.6,7
While most vitamin D comes from sun exposure, it doesn’t hurt to incorporate vitamin D-rich foods into your diet, too. Discuss with your healthcare provider whether a vitamin D supplement is necessary.
Food sources of vitamin D include:
- Egg yolks
- Mushrooms
- Fatty fish (salmon, sardines, mackerel)
- Fortified cereal, milk, and orange juice
12 Postpartum Freezer Meals
Now that you know the importance of adequate nutrition during the postpartum period with specific nutrients for optimal healing and recovery, here we share 12 freezer meal recipes for the postpartum period so you can get prepping and cooking ahead of time!
Autumn Wild Rice Soup for Pregnancy and Postpartum
Ingredients
- 10 cups bone broth
- 1 cup uncooked wild rice
- 8 ounces mushrooms sliced or diced
- 4 cloves garlic, minced
- 4 ribs celery, diced
- 4 large carrots, diced
- 1 white onion, diced
- 1 tbsp Old Bay
- 1 tsp rosemary, dried
- 1 tsp thyme, dried
- 1 bay leaf
- 1 can of coconut milk unsweetened
- 2 cups spinach
- 1 rotisserie chicken, shredded
- salt and pepper to taste
Cozy, warm, and nourishing. What more can you ask for while caring for a newborn? Made with bone broth and bits of rotisserie chicken rich in collagen and fresh produce full of vitamins and minerals, this Cozy Autumn Wild Rice Soup will help you meet your increased protein needs for postpartum healing and restore nutrient depletion. This is also an excellent dairy-free and gluten-free recipe for new moms with dietary restrictions.
Get the Recipe Here
Healthy Chicken Wild Rice Casserole
Ingredients
- ½ cup diced onion
- about 2 cups of butternut squash, cubed
- 1 cup wild rice measured when uncooked
- 1 lb boneless skinless chicken thighs
- 1 cup shredded parmesan cheese
- ¼ tsp thyme
- ½ tsp sage
- salt and pepper, to taste
- olive oil
Comfort food in a casserole is another name for this Healthy Chicken Wild Rice Casserole. This a quick and easy dish to throw together that you can double the recipe for too. Prep a double batch during the third trimester and enjoy half then, then save the rest for when you’re craving comfort and nourishment in the postpartum period.
Get the Recipe Here
Grass-fed Beef Shepherd’s Pie
Ingredients
- 1 lb grass-fed ground beef
- 3-4 oz grass-fed beef liver, finely chopped or liver pate
- 1 onion, diced
- 3 carrots, peeled, diced
- 3 stalks of celery, diced
- 2 cups raw baby spinach
- 2 cloves garlic, minced
- 1 tbsp butter
- 1 tsp salt
- ½ tsp black pepper
- 2 tsp dried thyme
- ½ tsp dried oregano
- 1 large head cauliflower, chopped (or ½ cauliflower and ½ potatoes)
- 4 tbsp butter
- 1 tsp sea salt, or to taste
- ½ tsp black pepper
With hidden beef liver (trust me, you won’t even know it’s there!), this Grass-fed Beef Shepherd’s Pie is rich in protein, iron, and choline — three essential nutrients for postpartum mamas.
Get the Recipe Here
Buffalo Chicken Egg Muffins
Ingredients
- 2 tbsp butter or ghee, divided
- 3 tbsp hot sauce
- 1 tbsp coconut aminos
- ⅛ tsp cayenne pepper
- ½ red bell pepper, diced small
- 3 green onions, white and green parts, chopped
- 2 cups spinach, chopped
- 1 cup (5 oz) cooked chicken, cubed
- 8 whole eggs
- ½ tsp salt
- ¼ tsp black pepper
Are you looking for a reheat-and-eat breakfast option for those early postpartum mornings? These Buffalo Chicken Egg Muffins are packed with protein and choline and are a good source of iron and vitamin D.
Get the Recipe Here
Freezer-Friendly Breakfast Burritos
Ingredients
- 8 oz. cheddar
- 1 yellow onion
- 1 bell pepper
- 2 tbsps butter, divided
- 2 pinches salt and pepper
- 1 lb cooked ham
- 12 large eggs
- 8 large flour tortillas (burrito size)
Another freezer-friendly breakfast recipe that you can eat with one hand while carrying your baby in the other. These Freezer-Friendly Breakfast Burritos are easy to reheat, portable, and loaded with nutrients optimal for postpartum healing.
Get the Recipe Here
Crockpot Turkey Chili
Ingredients
- 2 tsp olive oil
- 1 onion, chopped
- 4 garlic cloves, minced
- 1 zucchini, chopped (and peeled if desired)
- 1 bell pepper (any color), chopped
- 1 lb lean ground turkey
- 3 tbsp chili powder
- 2 tsp cumin
- 1 tsp dried oregano
- ½ tsp salt (to taste)
- 2 (14 oz) cans of fire-roasted diced tomatoes with the liquid
- ½ cups chicken or vegetable broth
- 1 can of beans (like kidney or black), rinsed and drained
- 1 can sweet corn, rinsed and drained
Loaded with veggies, beans, and lean protein, this Crockpot Turkey Chilli is packed with vitamins, minerals, fiber, and protein, nourishing for the postpartum period. Freeze chili in Ziploc bags for easy stacking and to save room in your freezer.
Get the Recipe Here
Black Bean and Sweet Potato Enchiladas
Ingredients
- 16 oz jar of salsa
- 1 can black beans, drained and rinsed
- 1 cup Colby or Monterey jack cheese, shredded and divided; reserve about ¼ cup for top
- ½ cup feta, crumbled
- 3 sweet potatoes, roasted and chopped
- ½ cup pumpkin
- 1 jalapeno, minced
- ½ tsp cumin
- 1 tsp chili powder
- ½ tsp garlic powder
- 1 tbsp avocado or canola oil
- 12 white corn fajita-size tortillas
Rich in vitamins A, C, and B6 and an excellent source of plant-based protein, this Black Bean and Sweet Potato Enchilada recipe is a great go-to for our vegetarian mamas. Plus, they are freezer-friendly for up to three months and take less than 30 minutes to reheat in the oven after thawing.
Get the Recipe Here
Vegan Stuffed Shells with Kale and Sun-Dried Tomatoes
Ingredients
- 12 large pasta shells
- 1 cup sun-dried tomatoes
- 2 tsp extra virgin olive oil, divided
- ⅛ cup shallot, chopped
- 2 cloves (4 tsp) garlic minced, divided
- 2 cups kale, frozen
- ⅛ salt
- ⅛ tsp black pepper
- 12 oz of silken tofu
- 1 cup vegan mozzarella cheese, divided
- 12 oz crushed tomatoes, canned
- ½ tsp dried basil
- ½ tsp dried oregano
Creamy and packed with flavor, these Vegan Stuffed Shells are freezer-friendly. They can be reheated in the oven or the microwave—another excellent protein source for vegan and vegetarian mamas.
Get the Recipe Here
Gluten-Free Egg Casserole with Salmon
Ingredients
- cooking spray
- 1 cup grape tomatoes, halved
- 4 oz of smoked salmon, sliced into small pieces
- 8 large eggs, beaten
- ½ cup 2% fat small-curd cottage cheese
- ¼ cup 2% fat milk
- ¼ cup pesto
- 1 tbsp jarred chopped garlic
- ¼ cup gluten-free all-purpose flour
- freshly ground black pepper, to taste
- 1 ½ tbsp fresh dill, chopped
- Additional fresh dill for garnish
Whether you decide to heat this one up for breakfast or dinner, this Gluten-Free Egg Casserole with salmon is rich in choline, DHA, and protein, making it an egg-cellent freezer-friendly dish for the postpartum period. Just a heads up, this dish holds well in the freezer for up to one month, so save this one to prep near the end of your pregnancy.
Get the Recipe Here
Easy No-Bake Energy Bites
Ingredients
- 1 cup (dry) oatmeal
- ⅔ cup toasted coconut flakes
- ½ cup peanut butter
- ½ cup ground flax seeds
- ½ cup semisweet chocolate chips (or vegan chocolate chips)
- ⅓ cup honey or agave nectar
- 1 tbsp chia seeds (optional)
- 1 tsp vanilla extract
The perfect mid-day snack for a quick energy boost, these Easy No-Bake Energy Bites are packed with energy and nutrition to keep you fueled while caring for your little one. They also make for a yummy treat for those late-night feedings. Make a double (or triple) batch and keep them in the freezer for up to three months; thaw in the fridge for when you need to replenish your snack stack.
Get the Recipe Here
Freezer-Friendly Lasagna Roll-Ups
Ingredients
- 2 eggs
- (1) 15 oz container of part-skim ricotta cheese
- ½ cup freshly shredded parmesan cheese
- 8 oz mozzarella cheese, freshly shredded and divided (about 2 cups shredded total)
- 1 tbsp dried parsley flakes
- 1 tsp salt
- ½ tsp pepper
- (1) 24 oz jar of pasta sauce
- 12 lasagna noodles
Coming out of the pan in the perfect portion size, these Freezer Friendly Lasagna Roll-Ups are a must-have for your batch-prep postpartum freezer meals. You can easily make two pans at once: one to enjoy for dinner during the third trimester and the second pan to freeze and save for another night postpartum when you don’t have the time (or the energy) to cook.
Get the Recipe Here
Zucchini Banana Baked Oatmeal Cups
Ingredients
- 1 cup mashed banana, about 2 large bananas
- 1 cup plain yogurt
- 2 whole eggs
- ¼ cup maple syrup
- 3 tbsp butter, melted
- 2 tsp vanilla extract
- 3 cups old-fashioned rolled oats
- 1 tsp ground cinnamon
- 1 tsp baking soda
- ½ tsp salt
- ½ cup shredded zucchini
- ½ cup mini chocolate chips
- ½ cup chopped walnuts
- ½ cup coconut flakes
Made with wholesome, nourishing ingredients for postpartum replenishment, these Zucchini Banana Baked Oatmeal Cups are an easy grab-and-go breakfast (or snack) option. Pair with some breakfast sausage patties for a savory side and a boost in protein too.
Get the Recipe Here
Nutrition plays an essential role in postpartum recovery, yet many moms put their nourishment aside once their little one arrives. Taking some time during the third trimester to batch-cook postpartum freezer meals will provide you with a freezer full of food for those busy newborn days. Don’t forget to add this to your baby registry list so your friends and family can help you stock up too!
