Dr. Kristen Mitteness
Postpartum Freezer Prep
Updated: Jan 13
When you're pregnant, a lot of the prenatal prep is focused on labor and delivery. While this stage can be intense and require lots of decision making, it is only a small amount of time and energy compared to life postpartum. My principles for food and nutrient requirements postpartum are similar to those when trying to conceive and during pregnancy:
Nutrient dense, animal products like eggs, fish, organ meats, slow cooked meats, bone broth and any other meat you can get in.
Wide variety of vegetables including dark, leafy greens.
Good quality fats like butter, lard, avocado oil, olive oil and coconut oil.
Quality starches and carbs like potatoes, squash and fruit.
If you choose to breastfeed, your nutritional needs are actually higher postpartum than they were during pregnancy. Pregnancy used up a lot of nutrients (you built a whole human!) and breastfeeding requires just as many (you're solely feeding a human!). Chances are, the last thing you want to worry about is making sure you are getting all of the nutrients you need (stick to real whole foods as much as possible). This is where prepping comes in. Ensuring you have good quality food ready to go will change the game. Many new moms are not eating enough which can very well influence breastfeeding (you got this mama!). The CDC recommends upwards of 400 extra calories during breastfeeding.
Here are some of the foods I prepped plus others I didn't but kept on the docket for quick, quality meals. There are both full meals as well as quick grab and go snacks. I choose to make everything gluten and (almost) dairy free, but feel free to add those things or find alternative options if you are okay with them.
Freezer Friendly Meals:
Sweet Potato Blueberry Meatballs (you could hide some liver in here if you are feeling adventurous)
Indian Curry Sauces (keep these on hand or make ahead of time)
Corndog Muffins (I use real corn meal and corn in mine)
Pasta-less Spaghetti (I love making this one for my postpartum friends!)
Bone Broth (Make sure you have plenty of bone broth on hand! It's nutrient dense and can be used to drink on its own, to make rice or to make a quick soup - it's so, so, so nourishing!)
Butternut Squash and Pear Soup
Thai Sweet Potato and Carrot Soup
Some more from some of my faves:
Paleo Running Mama has 20 more freezer friendly meals here.
Fed and Fit did a postpartum freezer meal prep article here.
Lily Nichol's has a real food freezer meal prep post here.
Freezer Friendly Snacks:
Peanut Butter Oatmeal Chocolate Chip Cookies
Apple Butter Muffins (I added extra apple chunks!)
Chocolate Chip Cookie Dough Balls
Don't forget, you are recovering from probably the biggest athletic event of your life. My suggestions on collagen still apply. Here are 6 ways to eat more of it.
Need a little more support nutritionally? We all do. You can continue most of your pregnancy supplements. Here are my faves on Full Script.