bowl of yogurt, oats, and fruit

Best Postpartum Meals: Easy & Healthy Breakfast Ideas & Freezer Meals

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Preparing for a Healthy Postpartum Recovery

A mother’s postpartum recovery is one of the hardest things her body will ever experience. During this time, moms need to be nurtured, and one of the most important ways to do that is through food.

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In this article, you’ll find healthy breakfast meals specifically designed to meet the nutritional goals for postpartum recovery.

table full of breakfast meals

You’ll find meals that require aboslutely no work and can be eaten with one hand, quick and easy meals, and meals that are great for preparing and freezing ahead of time. All sorts of dietary restrictions are also taken into consideration.

Whether you’re preparing ahead by freezing meals in advance, getting together some meal ideas and grocery lists for when baby is here, or whether you’re a loved one here looking for some healthy recipe ideas to help out a new mom, you’re in the right place.

Preparing for postpartum recovery by planning healthy meals in advance is a wonderful way to ensure your journey as a new mom is just that much smoother.

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While breakfast is often a meal that gets skipped, it’s just as important as any other to provide your body with essential nutrients and sustenance. This is especially true for breastfeeding mommas, as producing breast milk requires more calories, energy, and hydration.

jar of chia pudding

Because new moms don’t have the time to cook and enjoy a leisurely meal, it’s important that the meals we DO make time for are nutrient-dense and will sufficiently support the caloric intake needed, without just filling up on empty calories.

Postpartum Nutrition to Prioritize:

  • Calcium
  • Iron
  • Fiber
  • Protein
  • Healthy fats


Calcium is necessary for bone health, especially for breastfeeding mommas.

Breakfast is a great opportunity to get in those dairy products or calcium-fortified plant-based milks and leafy-greens, such as in smoothies.


Iron-rich foods are a MUST postpartum, as iron is essential to replenishing blood supply. Iron deficiency is common postpartum, and even more so if hemorrhaging occurred. 

Iron deficiency can lead to extreme fatigue and can contribute to postpartum depression.

Iron-fortified cereals, leafy greens, and seeds are a quick and easy way to get your iron intake.

green smoothie with fruit wedge


Fiber helps with constipation, which is common postpartum. 

Whole grains and fruits like strawberries, pears, raspberries, and apples in your breakfast are a great source of fiber.


Protein is important for tissue repair and recovery. 

Proteins like eggs, peanut butter/almond butter, dairy, and plant-based protein powders pack a big protein punch to start off your day.

avocado toast with fried egg

Healthy Fats

Healthy, unsaturated fats, especially omega-3 fatty acids, play an important role in postpartum hormonal regulation, brain health, satiety, and nutrient absorption. 

Avocado, nuts, olive oil, and seeds are great ways to incorporate healthy fats into your breakfast.


No matter what amount of time you have on your hands (or hand, if you’ve only got one free one as the other is holding baby), there’s always something to eat for breakfast, so long as you prepared ahead of time.

Preparing freezer-friendly meals during your pregnancy and stocking up on the right groceries and convenience meals are both great ways to prepare for your postpartum journey.


When you’ve only got one hand to work with and you are literally only able to grab something from the fridge/pantry and eat it while hovering and trying not to spill crumbs over baby’s head, you’re going to need some of these.

two granola bars
  • Protein shake. Premier Life and Fair Life are both great dairy-based options.
  • Protein bar or granola bar. Choose high-protein and lower-carb options, as sometimes these are so packed with sugar they are more like candy bars.

Quick & Easy

If you can spare just a quick minute to grab a couple of ingredients from the fridge and throw them together, these are fantastic and quick meals sure to nurish your body.

peanut butter toast and coffee
  • Iron-fortified cereal with cow’s milk or calcium-fortified plant-based milk (almond is the highest in calcium)
  • Whole grain toast with peanut butter or almond butter
  • Greek yogurt topped with granola
  • Greek yogurt with strawberries or blueberries mixed in

Set Aside Time

If you’ve got some help or you’ve otherwise miraculously gained some extra time for yourself, check out these super healthy options for meals that take just a slight bit of cooking or prep work.

chia pudding with fruit
  • Smoothies incorporating: milk (dairy or plant-based), leafy greens, fruit, chia or flax seeds, peanut butter or almond butter or other plant-based proteins.
  • Overnight oats with cow’s milk/almond milk, fresh fruit, and chia seeds and Greek yogurt for extra protein, calcium, and other nutritional benefits.
  • Chia pudding with dairy milk/ plant-based milk and fresh fruit
  • Omelettes with cheese, leafy greens, and other veggies
  • Eggs and whole-grain toast with avocado
  • Egg sandwiches made with whole-grain toast and cheese or avocado

Freeze Ahead 

During your pregnancy, you’ll thank yourself later if you set aside time to make a few extra meals to freeze ahead of time. That way, you can just pop a portion in the microwave for a quick and easy, yet healthy, meal.

You can really go all out on these when you have extra time before baby’s arrival, and that way you make sure you’re getting some tasty and nutritious breakfasts later when you don’t have the time.

hand holding breakfast skillet
Photo by Kristina Gain:

I hope you’ve found some healthy breakfast recipes that will ease your postpartum journey.

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