Postpartum Meal and Snack Prep: Delicious and Nutritious Recipes

by: Katherine McNitt, MS, RDN, LDN

Nourishing your body is always important, but especially during the postpartum period. It can be challenging to find the time and energy to prepare healthy meals and snacks while caring for a newborn. That’s why I’ve put together a collection of easy, nutritious, and freezer-friendly recipes to help new moms stay fueled and energized. These recipes are perfect for meal prepping, so you can focus on what matters most – your baby and yourself.

Chicken and Veggie Quinoa Bake

This hearty and nutritious bake is packed with protein, fiber, and vitamins. It’s easy to prepare and perfect for freezing.

Ingredients:

1 cup quinoa, rinsed

2 cups chicken broth

1 lb pre-cooked chicken breast, shredded

1 bell pepper, diced

1 zucchini, diced

1 cup broccoli florets

1 cup cherry tomatoes, halved

1/2 cup shredded mozzarella cheese

1 tsp garlic powder

1 tsp onion powder

Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Cook quinoa in chicken broth according to package instructions.

3. In a large bowl, combine cooked quinoa, shredded chicken, bell pepper, zucchini, broccoli, cherry tomatoes, garlic powder, onion powder, salt, and pepper.

4. Transfer the mixture to a greased baking dish.

5. Top with shredded mozzarella cheese.

6. Bake for 25-30 minutes until the cheese is melted and bubbly.

7. Let it cool completely, then divide into portions and freeze.

Freezing Instructions:

1. Store in airtight containers or freezer bags.

2. To reheat, microwave or bake until heated through.
   

Sweet Potato and Black Bean Enchiladas

These enchiladas are a delightful combination of sweet and savory flavors. They’re packed with fiber, protein, and essential nutrients.

Ingredients:

2 large sweet potatoes, peeled and cubed

1 can black beans, drained and rinsed

1 cup corn kernels

1 cup enchilada sauce

8 whole wheat tortillas

1 cup shredded cheddar cheese

1 tsp cumin

1 tsp chili powder

Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Boil sweet potato cubes until tender, about 10 minutes. Drain and mash.

3. In a large bowl, combine mashed sweet potatoes, black beans, corn, cumin, chili powder, salt, and pepper.

4. Pour a thin layer of enchilada sauce into a greased baking dish.

5. Fill each tortilla with the sweet potato mixture, roll up, and place seam-side down in the baking dish.

6. Pour remaining enchilada sauce over the tortillas and sprinkle with shredded cheese.

7. Bake for 20-25 minutes until the cheese is melted and bubbly.

8. Let it cool completely, then divide into portions and freeze.

Freezing Instructions:

1. Store in airtight containers or freezer bags.

2. To reheat, microwave or bake until heated through.

Spinach and Feta Stuffed Peppers

These stuffed peppers are a delicious way to get in your greens. They’re easy to prepare and full of flavor.

Ingredients:

4 large bell peppers, halved and seeded

1 cup cooked brown rice

1 cup spinach, chopped

1/2 cup feta cheese, crumbled

1 can diced tomatoes, drained

1 tsp dried oregano

Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a large bowl, combine cooked brown rice, chopped spinach, feta cheese, diced tomatoes, oregano, salt, and pepper.

3. Stuff each bell pepper half with the rice mixture.

4. Place the stuffed peppers in a greased baking dish.

5. Cover with foil and bake for 25-30 minutes until the peppers are tender.

6. Let it cool completely, then divide into portions and freeze.

Freezing Instructions:

1. Store in airtight containers or freezer bags.

2. To reheat, microwave or bake until heated through.

Turkey and Veggie Meatballs

These meatballs are a great source of lean protein and veggies. They’re perfect for a quick and healthy meal.

Ingredients:

1 lb ground turkey

1 cup finely chopped spinach

1/2 cup grated carrots

1/2 cup grated zucchini

1/2 cup breadcrumbs

1 egg

1 tsp garlic powder

1 tsp onion powder

Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a large bowl, combine ground turkey, chopped spinach, grated carrots, grated zucchini, breadcrumbs, egg, garlic powder, onion powder, salt, and pepper.

3. Form the mixture into meatballs and place on a greased baking sheet.

4. Bake for 20-25 minutes until cooked through and golden brown.

5. Let it cool completely, then divide into portions and freeze.

Freezing Instructions:

1. Store in airtight containers or freezer bags.

2. To reheat, microwave or bake until heated through.

Lactation Bites

These bites are perfect for a quick, nutritious snack that can help support milk production.

Ingredients:

2 cups old-fashioned oats

1 cup almond butter or peanut butter

1/2 cup honey or maple syrup (or less if desired)

1/2 cup ground flaxseed

1/2 cup chocolate chips (optional)

1/2 cup shredded coconut

1 tsp vanilla extract

Instructions:

1. In a large bowl, combine all ingredients until well mixed.

2. Roll the mixture into bite-sized balls.

3. Place the bites on a baking sheet and freeze for about 1 hour until firm.

4. Transfer to airtight containers or freezer bags and store in the freezer.

Freezing Instructions:

1. Store in airtight containers or freezer bags.

2. To enjoy, take out desired number of bites and let them thaw for a few minutes before eating.

By preparing these delicious and nutritious meals and snacks ahead of time, you can ensure that you always have healthy options on hand. This will help you stay energized and nourished during the postpartum period, so you can concentrate on looking after your new baby and yourself. Happy cooking!