Alex, MS, RD | Nutrition

1374 followers

Follow

Follow

Follow

1/7

0 saved

1

45 Postpartum Recipes to Give to a New Mom

Sometimes the best gift of all is preparing a meal or snack your postpartum friend or family member can eat during that crazy first few months! My sister made me a huge batch of homemade granola that was so tasty and satisfying to grab when I was breastfeeding.

Then, my friends all brought me dinner so I didn’t have to make it!

⭐️I have 45 postpartum meal train ideas for inspiration from easy casseroles, breakfast sandwiches they can pull from the freezer, high protein options to meet the increased demands of breastfeeding, cozy soups, healthy snacks, and so much more!

➡️You can find them all in my bio under “Easy Dinners” OR search “Postpartum” on Moderately Messy RD.

#postpartummealprep #mealtrain #mealtrainideas #giftsfornewmoms

5/25 Edited to

During the postpartum period, nutrition plays a vital role in supporting recovery and breastfeeding. From personal experience, having ready-to-eat, nutrient-dense meals like the Mexican Quinoa Casserole or protein-rich snacks such as Protein Puddings can make a world of difference. These options not only save time but also help sustain energy and promote healing. For new moms adjusting to the demanding schedule of caring for a newborn, convenience matters just as much as nutrition. Freezer-friendly meals like baked oatmeal donuts are fantastic grab-and-go snacks that satisfy hunger and provide essential nutrients. Dense Bean Salads are an excellent source of fiber and protein, aiding digestion and keeping blood sugar stable. Including a variety of flavors, such as the Salted Maple Pecan Date Bark, can also boost morale and provide comfort during challenging days. Sharing meals through a postpartum meal train is a beautiful way to support loved ones, relieving the pressure of cooking while delivering wholesome food. Ultimately, a combination of cozy soups, high-protein dishes, and nourishing snacks tailored to meet the increased caloric and nutritional needs during breastfeeding can empower new moms to focus on bonding with their babies and healing gracefully. Planning or gifting these meal ideas makes a meaningful impact during the postpartum journey.

Related posts

Postpartum weight loss

honestly the only thing that works for me- every time I juice this always jumpstarts my weight loss journey 🥹🩵 #juicing #juicingrecipes #weightloss #postpartum #postpartumbody #postpartumjourney #relatablemom #momof2 #millennialmom

2069 likes

Some of my favorite Copy Cat recipes...

Olive garden Alfredo sauce (photo page 2&3) ingredients: 1/4 cup butter 1 tsp garlic (minced) 1/4 cup flour 1 1/2 cup milk (can also use heavy cream) 1/3 cup grated parmesan cheese salt and pepper to taste parsley to serve (optional) Melt butter, add garlic and saute a min, add flo

1310 likes

A hand holds various vitamin pills, with text overlay "Postpartum Vitamins For New Moms" and emojis of a pregnant woman and a mother holding a baby, illustrating essential supplements for new mothers.

A bottle of a multivitamin for women is shown, with text explaining that postnatal multivitamins support recovery and breastfeeding, containing essential vitamins and minerals like iron, calcium, and vitamins A, C, D, and E.

A bottle of a Vitamin D supplement is displayed, accompanied by text highlighting Vitamin D's importance for bone health, immune support, and mood regulation for new moms and their babies.

Postpartum Vitamins New Moms Needs 💊

Postpartum vitamins can help new moms recover, support breastfeeding, and maintain their overall health during the demanding postpartum period. Here are some key vitamins and supplements to consider: 1. Postnatal Multivitamin A postnatal multivitamin is designed specifically for new moms, oft

1229 likes

Postpartum Safe Core Workout

Something for my girlies that’s tryna get rid of the fupa✨ This one was a little harder than it looks, the balance, concentration and mind to muscle connection this takes is insane😭 BUT you got this!!!! Tag me when you try🤌🏽 and this is super postpartum mommy friendly!!! The weight is OPTION

1152 likes

A foil container holds a healthy meal featuring seasoned steak pieces, broccoli florets, and corn on the cob, topped with pats of herb butter. Text overlays ask about posting the recipe and highlight "POSTPARTUM JOURNEY BEGINS! *HEALTHY GIRL FOOD RECIPES* We MOMS are POURING into US!"

Postpartum Snap-Back Meal: Easy&Affordable HEALTHY

♥️💋✨OK, ladies, let’s talk about this easy and budget-friendly postpartum snap-back meal! 🙌🏾 I had corn 🌽, potatoes 🥔 (I skipped those, but my family didn’t!), steak 🥩, and broccoli 🥦—super balanced, full of protein, and DELICIOUS. Plus, it’s quick and affordable! Let’s get these bodies right, one

726 likes

Nesting mode: Organizing my diaper/postpartum cart

With only a couple of weeks left, I’m going to be prepared this time! My midwives asked me to take it really easy and rest in the first week, to jumpstart healing, especially with a toddler. Since I’ll be spending some time in bed/in our room, especially the first week, it’s great to have this cart

1029 likes

Postpartum Fitness: Tips Every Mom Needs

Motherhood doesn’t mean compromising on your well-being. Here’s my go-to postpartum fitness guide for building back strength safely and effectively. Start with pelvic floor and core recovery—these are the foundation for every movement you’ll make. Pelvic tilts, kegels, and belly breathing streng

888 likes

A pregnant person in black clothing holds their belly, with text overlay "POSTPARTUM FREEZER MEALS to prep before giving birth!" and a "SWIPE" arrow, indicating a series of recipes.

A pregnant person is partially visible behind a black text box listing ingredients for "CHICKEN ENCHILADAS!", including chicken, white sauce, green chilies, Monterey Jack cheese, corn tortillas, salt, and pepper.

A pregnant person is partially visible behind a black text box detailing step-by-step instructions for preparing, freezing, and reheating "CHICKEN ENCHILADAS!", noting they can be stored for 3-4 months.

Postpartum Freezer Meals

hello ◡̈ Postpartum freezer meals are seriously a lifesaver. During those early postpartum days, the last thing you'll want to do is slave over a stove to cook meals. That's why I looove the idea of freezer meals. These are some of my go to "easy" meals that work perfectly as free

133 likes

A woman holds a baby in an outdoor setting with wooden structures. Text overlays read "MY FAVORITE Nursing Bras FOR DIFFERENT OCCASIONS."

Two seamless nursing bras, one beige and one lighter beige, are displayed on a white fluffy blanket. Text indicates they are for "Everyday wear."

A beige underwire nursing bra is shown on a white fluffy blanket. Text indicates it is for "Going out."

Nursing bras to feel your best self postpartum✨

Our boobs go through so much change with pregnancy and breastfeeding, finding the right nursing bra is essential! Finding the right bra for the right occasion is also important. Not just for comfort, but also to help us feel our best self through our new bodies. These are my three essential

562 likes

Every mom NEEDS to know this for baby’s health 🥰

#newmom #babyledweaningrecipes #babymusthaves #postpartum #babyfoodrecipe

17 likes

Postpartum core and abs workout

Core workout routine #deepcore #coreworkout #diastasisrectiexercises #abs #absworkout #core #homeworkouts #lowerabsworkout

14 likes

An overhead shot of various postpartum essentials laid out on a white chair, including items for stretch marks, breastfeeding, hemorrhoids, and a belly binder, all organized in a pink bag.

A black belly binder with adjustable straps is displayed on a white textured chair, highlighted as an essential for postpartum recovery to aid movement and support.

Two products for stretch marks are shown on a white textured surface: a blue bottle of hyaluronic acid essence for morning use and a white tube of tretinoin cream for evening application.

POSTPARTUM ESSENTIALS 🫶🌸✨

Hi ladies! I just gave birth 5 weeks ago and I wanted to share with you my postpartum essentials! 1. Belly binder a belly binder can assist in reducing swelling, providing gentle compression to the abdominal area, and supporting the weakened abdominal muscles. 2. Tretinoin & hyaluroni

738 likes

Postpartum basket Essentials 🩵🩷

I remember being pregnant with my first baby and not having a clue on what essentials I would need to take care of ME after baby was born. I was so focused on getting things prepped for baby I almost forgot but thank goodness I saw a similar post like this and it helped me sooo much so I hope I can

212 likes

A split image shows a woman's glutes, with the text 'Mom Butt Let's Fix It'. The left side shows her in grey shorts, and the right side in blue shorts, illustrating a comparison for glute exercises.

A woman performs a squat with a resistance band around her thighs, sitting on a box. The text overlay indicates 'Squat w/ Adduction: 3 sets of 12-15 reps' for glute strengthening.

A woman demonstrates a seated band abduction exercise, sitting on the ground with her back against a box and a resistance band on her thighs. The text specifies 'Seated Band Abduction: 3 sets of 15 reps'.

Beginner Exercises For Postpartum “Mom Butt” 🍑

Throughout pregnancy, as the baby grows and the belly expands, many women compensate for a weakened core by clenching and tucking their glutes. After childbirth, when core strength is even more compromised, this clenching of the glutes becomes a crucial adaptive mechanism for stability. This eve

1878 likes

Baby Registry MUST HAVES for postpartum moms! 🌸

hello ◡̈ So much of the focus is always on what the baby needs but mamas need just as much support. 💕 Which is why I always gift something to the moms at every baby shower I go to! These are some of my favorite things that truly made a difference for me postpartum! When mom is cared for, baby is

128 likes

#1 way to avoid postpartum depression!

hello ◡̈ Being a new mom is overwhelming no matter what! It's a huge life change, and it can be a lot on your mental health. Sooo, I've learned that managing stress is key to avoiding (& supporting you during) postpartum depression. I know that sounds so simple and also not at all sim

27 likes

Postpartum Friendly Home Routine + More

Important: Before starting any exercise program, please ensure you’ve been cleared by your physician to begin exercising. Remember, your body has been through a ton of changes, and it's important to give it the nutrients it needs to recover and thrive. If you have specific dietary concerns, con

2785 likes

45-min SOFT CARDIO for POSTPARTUM moms💪🏼💦

Mom life is busy, but it’s very important we squeeze in time for our physical health. Here’s a 45 minute low-impact cardio workout, you can do right from the comfort of your home & without the need of any equipment. This workout is designed SPECIFICALLY for postpartum moms. It prioritizes

62 likes

POSTPARTUM TIPS!! As a new mom🤗🎀

#postpartum #postpartummom #postpartumjourney #newmom #girlmomma

446 likes

Read this if you’re going to be POSTPARTUM!

The First Forty Days is literally the postpartum bible and my number one recommended book to read while pregnant to prep for postpartum! The first half of the book describes the traditional teachings of the first forty days time period in postpartum. The author describes how in different culture

127 likes

The image displays the title 'FLAVORED WATER RECIPES PACKETS & SYRUPS PART 45' over a background of three glasses of infused water with fresh ingredients and straws. The bottom left corner includes 'lemon8 @cassiekurtz_' and 'PIC•COLLAGE' in the bottom right.

This image presents the 'ICE QUEEN' flavored water recipe, featuring 1 packet of Grape and 1 packet of Pink Lemonade. The recipe is attributed to @silverlininglessons and designed by @Cassie Kurtz_, set against an icy queen illustration.

The 'NEON MERMAID' flavored water recipe is shown, requiring 1 packet of Sonic Ocean Water and 2 pumps of Banana Skinny Syrup. The recipe is from @silverlininglessons and designed by @Cassie Kurtz_, with a colorful mermaid scale background.

Water Recipes Part 45

#lemon8diarychallenge

16 likes

A woman in a long dress holds a newborn baby by a window, with text overlay reading 'DEAR NEW MOMS WITH NEWBORNS, Look this up....' encouraging new mothers to learn about baby language.

A close-up of a sleeping baby wrapped in a blanket, with text listing five Dunstan Baby Language sounds and their meanings: NEH (hunger), EH (burp), EAIRH (gas), HEH (discomfort), and OWH (sleepy).

A baby in a pink blanket is seen through crib bars, with text advising to 'Look up YouTube videos with examples of the different sounds to help you differentiate them in your own baby' for Dunstan Baby Language.

Postpartum tip for new moms🫶🏼

Dear new moms, please read this to make your postpartum experience with your newborn a lot smoother… Did you know that newborns have a universal baby language? If you learn to differentiate your baby’s sounds you’ll be able to determine your baby’s needs & stop the crying before it happen

212 likes

10 Minute Postpartum Full Body Workout

I do this routine often, especially when the baby is napping. (At the moment, his Naps aren't that long. Good ole sleep regression 🙃🫠) #homeworkout #lemon8challenge #postpartumworkout #postpartum #newmom #postpartumfitness #summerbod #bodytransformation #workout #workoutro

779 likes

A woman with long, dark hair stands with her back to the camera, showcasing her hair length. The image is overlaid with the text 'POSTPARTUM HAIR GROWTH TIPS that actually work!' and decorative swirls.

A woman with shoulder-length, wavy, light brown hair looks at the camera. Text overlay indicates 'From this hair length OCTOBER 2022', marking her hair's initial length.

A woman with very long, light brown hair, holding a baby, stands next to a man holding another baby. Text overlay states 'To this! in 12 months hair length', showing significant hair growth.

Postpartum HAIR GROWTH tips 💇🏻‍♀️✨

Postpartum hair loss is common due to hormonal changes, but the good news is that it’s usually temporary. Here are some tips that worked wonders for me, to help promote healthy hair growth during my postpartum journey: 1️⃣RICE WATER Soak 1 cup of dry rice in 1 1/2 cup water for at least 1 h

212 likes

How to survive the first two weeks postpartum 🫶

#postpartum #postpartummusthave #momlife

40 likes

Easy Meals Fam of 5 5 weeks postpartum

#sahm #easyrecipeideas #postpartum 5 weeks postpartum I’m all about quick and easy recipes right now. These are just a few I have more to share 🥰

190 likes

A split image showing a woman's glutes and legs, with 'Before' on the left and 'After' on the right, illustrating a body transformation. Text indicates 'My Top 3 Exercises for Growth after "mom butt"' and prompts to 'SWIPE NEXT'.

A woman performs a Romanian Deadlift with a barbell in a gym. Text advises aiming for 8 heavy reps while maintaining proper form for this exercise.

A woman performs a Hip Thrust with a barbell, leaning against a bench in a gym. Text emphasizes that the exercise should be heavy but with proper form.

Top 3 Moves That Fixed My Postpartum “Mom Butt”

1. Romanian Deadlifts: This exercise focuses on the lower back, hamstrings, and glutes. Start by standing with your feet hip-width apart, holding a barbell or dumbbells in front of you. Keep your knees slightly bent. Hinge at your hips to lower the weights towards the ground, keeping them close to

406 likes

A foil pan filled with steak bites, corn on the cob, broccoli, and potatoes, drizzled with a creamy sauce. Text overlay reads 'Steak Bites Bake Recipe Postpartum Weightloss Edition SWIPE'.

A modern kitchen with dark cabinetry and wooden accents. Text overlay says 'Roots & Resilience A Postpartum Culinary Journey', suggesting a theme of strength and recovery.

A recipe page titled 'A Postpartum Culinary Journey' and 'Steak Bites Bake', listing ingredients like steak bites, baby potatoes, corn, broccoli, parsley, shredded cheese, and olive oil.

Steak Bite Bake Recipe:A Postpartum Favorite!

Hey ladies! 💕 Sharing my personal recipe for the amazing steak bite bake! 🥩✨ This dish has been a game-changer for me postpartum, and I hope it brings the same magic to your table. Everyone’s journey is different, but this one’s a winner in my kitchen. Let me know if you’d like more recipes by drop

45 likes

Postpartum ab workout to heal mummy pooch

Gentle yet effective core workout to help heal diastasis recti, reduce mummy tummy, and rebuild deep core strength—no equipment needed. Perfect for new and experienced moms, no matter how long it’s been postpartum. ⏱ 45s work / 15s rest 📆 Do 3–4x/week for 2–3 months for best results Ready t

8 likes

POSTPARTUM CARE ESSENTIALS

I am 39weeks and 2 days pregnant! These are all the products I used for my first birth and will use this time around again! I like to keep it simple sometimes less is more! 1. Always discreet These are so much more convenient than the mesh panties they provide at the hospital! These are so co

252 likes

Full Body Circuit | Postpartum 🤍

🤱🏽 11 Weeks Postpartum Cluster Circuit: ⏱️ 4 Total clusters 45 minutes ⏰ Clusters 1, 2, and 4 💛 40 seconds work 20 seconds rest between sets Cluster 3 ❤️ 50 seconds work 10 seconds rest between sets 1️⃣ to 2️⃣ minute break between clusters 📖 How did I feel? 📅 Week 11 has been tr

1109 likes

A woman in sunglasses and unbuttoned jeans stands outdoors under a clear sky, with the text overlay 'LABOR/POSTPARTUM THINGS I WISH I KNEW' indicating the article's topic.

A woman rests in a hospital bed, with text overlays describing 'LABOR SHAKES' as uncontrollable shivering, trembling, or teeth chattering due to hormone shifts and temperature changes.

A woman lies in a hospital bed with a newborn on her chest, accompanied by text explaining the 'Feeling the urge to 💩' during labor due to pressure on the colon and sacral nerve.

LABOR/POSTPARTUM THINGS I WISH I KNEW 👇🏼👇🏼

Going through labor and postpartum ISN’T FOR THE WEAK. Going through labor and postpartum, I went through some things that I had NO IDEA that I would go through. Here were some things I wish I knew about labor and postpartum: LABOR SHAKES: regardless if you birth vaginally or have a C-sectio

518 likes

Body oil for labor and postpartum 🤍

This blend of essential oils is designed to provide a natural and effective way to manage anxiety. It’s designed to comfort and support you while helping you stay calm and centered throughout your labor. Shop the link in bio #postpartumcare #bodyoils #naturalbirthtips #pregnancyjourney #l

232 likes

Postpartum essentials 👌🏽

All the things I’m getting to help heal my downstairs, after having baby #2 #postpartum #labor #laboranddelivery #postpartumjourney #postpartumrecovery #mom #momlife #momsoflemon8 #embracevulnerability

256 likes

5-5-5 Rule Postpartum

One of the most impactful things I can recommend to any mom about to enter into the postpartum period: the 5-5-5 rule. Those early days of postpartum are the foundation for the rest of motherhood, and your relationship with your baby, your body, yourself, and your new family unit. IN THE BED-

1037 likes

Avoid the STING during the first pee POSTPARTUM

After I gave birth and entered the postpartum stage of my life, one thing I did not expect was THE BURNING SENSATION YOU FEEL WHEN YOU PEE AFTER GIVING BIRTH. Boy does that HURT SO BAD. The real question is WHY DOES IT BURN???? If you had a tear, an episiotomy, any stitches, it’s completely norm

516 likes

A pregnant woman stands in a room with a text overlay that reads "Postpartum items I'm stocking up on as a second time mom." The woman is wearing a dark t-shirt and leggings, cradling her baby bump.

A box of Frida Mom Upside Down Peri Bottle is shown, designed for postpartum care. The packaging highlights it as "The MomWasher" and includes one peri bottle and a travel bag.

A box of Frida Mom Disposable Postpartum Underwear is displayed. The packaging describes them as "mesh-free mess-free recovery wear" in a regular size, containing 8 boyshort briefs.

Postpartum Essentials 🤰🏼

Postpartum items I’m stocking up on as a second time mom! These will all be a lifesaver 🫶🏼 Must have! #postpartum #pregnancy #pregnantlife #nesting #3rdtrimester

96 likes

Tips that helped me with postpartum depression🫶🏼✨

Postpartum mental health is so important & doing simple things to boost our mental health during this period of time, is often neglected. Postpartum can be an intense & emotional time, so taking care of your mental health is crucial. These are some tips that helped me overcome postpartu

41 likes

Let’s talk about 1 of the lows of postpartum life👩🏻

After having a baby postpartum really hits hard, especially postpartum hair loss. This was something I was not looking forward to after giving birth to my son. I was terrified after hearing and seeing all the stories & pictures posted on social media of women losing their hair but I realize

239 likes

Meal Train Ideas for Postpartum Moms

If you have a friend or family member who recently had a baby, bringing them an already prepared meal is often the greatest gift of all! This list features over 40 meal and snack ideas to make as a thoughtful gift for that new mom. ➡️Link is in comments! Copy and paste into browser for more ide

1 like

An infographic titled 'Mediterranean Diet Pyramid' illustrates food groups categorized by consumption frequency: monthly (red meat, sweets), weekly (eggs, poultry, fish), and daily (dairy, olive oil, vegetables, fruits, legumes, nuts, wholegrains). It also advises wine in moderation and daily water intake.

Searching for: Mediterranean Diet Recipes

As I’m working towards coupling my weightless journey with a new, healthy lifestyle, I’ve been drawn to the Mediterranean diet! However, I’ll be good for a week or two then get bored of eating the same things and fall off again. Looking for your tips, tricks and favorite recipes for the Mediter

92 likes

Postpartum Hair Loss Essentials

There is actually no treatment or cure for postpartum hair loss. It happens because of all the hormone changes after giving birth. It usually peaks around four months and can last up to a year postpartum. Since it can’t be prevented the best option is to treat the hair you have as well as any n

170 likes

A counter displays various meal-prepped dishes in containers, including soups, yogurt parfaits, and stacked black containers. The image highlights a collection of food prepared for a postpartum mom friend.

Two black meal prep containers hold colorful "grab and go" raw vegetables like broccoli, cucumber, carrots, and bell peppers, with small cups of dip.

Two black containers feature "premade salads" with fresh greens, shredded cheese, black beans, tortilla strips, cucumber, and shredded carrots.

Meal prep for my postpartum mom friend ✨

You saw the planning and prep in my video, now see what I made! Everything I made for my postpartum mom friend! She is vegetarian and her husband is not so I made some modifications for them! •Raw veggies that she or he can grab and go •Premade salads •Yogurt parfait and smoothie bowls •

53 likes

I started to lose my edges. Postpartum Hairloss!

Yall the amount of things women have to go through to bring life into this world is crazy….some of these things they don’t even warn you about! For me this time around I started to experience postpartum hair loss. Here are some of the things that have been working for me!! #postpartum #pos

51 likes

Postpartum essentials ✨

The best part about these essentials is that you get the majority of them at the hospital right after giving birth! You literally don’t need to spend anything buying them at the store 🥰 #lemon8parentingcreator #postpartumthoughts #postpartumrecovery #postpartumproducts #postpartum

88 likes

See more