Postnatal meal planning is important to ensure your clients are eating nutrient-dense foods and recovering well. Lactation places high demands on the body and decreased micronutrient stores can heighten postpartum depression risk. Providing good nutrition is necessary to support the body after giving birth, supply additional calories, and replenish nutrient stores.
During the hectic postpartum period, your clients need nutritious meals that can be made in advance, are freezer-friendly, leave leftovers, and are easy to prepare. Today we are rounding up 20 meals your postnatal clients will love. These breakfasts, lunches, dinners, and snacks will simplify meal planning. Key nutrients are considered in these meals to help meet increased needs.
Tip: To help make meal planning easy for your postnatal clients, we offer a done-for-you Postnatal Diet Program which includes a meal plan, grocery list, recipes, prep guide, and supporting evidence.
Strawberry Tahini Overnight Oats
This easy and delicious overnight oats recipe can be prepared in batches for breakfasts throughout the week. It packs half the daily iron, calcium, and vitamin C requirements, plus 15 grams of fiber.
Click here to add Strawberry Tahini Overnight Oats to your client’s That Clean Life meal plan.
Did you know: Iron needs increase when breastfeeding as iron stores supply the baby with iron for their proper development and thyroid function.
Kiwi Lime Smoothie
This four-ingredient, fresh and tangy smoothie can help your clients get their morning protein intake. It provides 22 grams of protein and the kiwi and lime mask any chalkiness you often get with protein powder.
Click here to add Kiwi Lime Smoothie to your client’s That Clean Life meal plan.
Pumpkin Pie Baked Oatmeal
This baked oatmeal recipe can be stored in the fridge for up to five days, or frozen in individual portions for easy grab-and-go breakfasts down the road. It provides all your vitamin A needs and contains galactagogues from oats and flax seeds.
Click here to add Pumpkin Pie Baked Oatmeal to your client’s That Clean Life meal plan.
Did you know: In addition to eating a diet rich in whole foods with balanced meals, there is some evidence that foods containing natural galactagogues may boost milk supply.
Banana Mango Chia Pudding
A tropical chia pudding that can serve for a quick breakfast or snack. It's thick and creamy with just the right amount of sweetness.
Click here to add Banana Mango Chia Pudding to your client’s That Clean Life meal plan.
Orange & Yogurt Breakfast Box
This breakfast box is a great option for your client's busy mornings. It provides 37 grams of protein, and the important bone-building nutrients calcium and vitamin D.
Click here to add Orange & Yogurt Breakfast Box to your client’s That Clean Life meal plan.
A plant-based meal that is ready in 20 minutes. It’s a flavorful lunch with beneficial spices like turmeric which contains curcumin, an anti-inflammatory agent.
Click here to add Aloo Palak to your client’s That Clean Life meal plan.
Chicken & Veggie Quesadillas
Make lunch simple and nutritious with this one-pan dish that provides 49 grams of protein and all your vitamin B6 needs.
Click here to add Chicken & Veggie Quesadillas to your client’s That Clean Life meal plan.
Did you know: Pregnancy depletes several nutrients in the body, including folate, calcium, and vitamin B6 which may need to be replenished during the postpartum period.
Tip: Use That Clean Life's filters to easily find recipes that meet your client's macronutrient and micronutrient requirements. For example, you can filter for recipes that are high in fiber, protein, folate, calcium, and vitamin B6.
Apple & Brie Grilled Cheese Sandwich
An elevated take on a grilled cheese sandwich. Your client will just need five ingredients and 10 minutes for the perfectly crispy, melty, sweet, and salty lunch.
Click here to add Apple & Brie Grilled Cheese Sandwich to your client’s That Clean Life meal plan.
Sheet Pan Shrimp Fajitas
This one-pan meal is family-friendly and makes meal preparation and cleanup a breeze. Since all the ingredients cook together, you end up with a flavorful meal that makes great leftovers too.
Click here to add Sheet Pan Shrimp Fajitas to your client’s That Clean Life meal plan.
Arugula Salad with Salmon
A vibrant salad for when your client needs something fresh and simple. This lunch provides 38 grams of protein, monounsaturated fats from avocado, and omega-3s from salmon.
Click here to add Arugula Salad with Salmon to your client’s That Clean Life meal plan.
Did you know: Omega-3 fatty acids can play a role in preventing postpartum depression by reducing inflammation.
Lentil Masala Soup
This hearty, warm and comforting soup needs just one pot and is ready in under 30 minutes.
Click here to add Lentil Masala Soup to your client’s That Clean Life meal plan.
Eggplant & Crispy Chickpeas with Tahini
This unbelievably good dish is plant-based, creamy, and crunchy. It packs a whopping 29 grams of fiber and important B vitamins like thiamine, folate, and vitamin B6.
Click here to add Eggplant & Crispy Chickpeas with Tahini to your client’s That Clean Life meal plan.
Did you know: Fluctuating postpartum hormone levels may cause constipation and high fiber foods can help prevent this and keep blood sugar levels stable.
One Pan Cheeseburger Pasta
A fun meal that the whole family will enjoy. It takes just 20 minutes to prepare and provides protein, vegetables, and starch in one dish.
Click here to add One Pan Cheeseburger Pasta to your client’s That Clean Life meal plan.
Slow Cooker Lotus Root, Pumpkin & Pork Soup
A perfectly seasoned soup that's cozy and satisfying. This is the ideal set-it-and-forget-it dish made in a slow cooker.
Click here to add Slow Cooker Lotus Root, Pumpkin & Pork Soup to your client’s That Clean Life meal plan.
One Pan Tamari Beef & Vegetables
This six-ingredient dinner takes 20 minutes to cook and provides almost all of your needs for immune-boosting nutrients like zinc, selenium, vitamin C, and vitamin A.
Click here to add One Pan Tamari Beef & Vegetables to your client’s That Clean Life meal plan.
Did you know: Zinc, vitamin A and vitamin C are critical for immune function and the needs for these nutrients increase during the postpartum period, especially when breastfeeding.
Pumpkin Breakfast Cookies
These delicious cookies can serve as a nutritious snack or breakfast option. They can be frozen in a freezer-safe bag or container for up to one month. They provide healthy fats from seeds and contain natural galactagogues from oats and ground flax.
Click here to add Pumpkin Breakfast Cookies to your client’s That Clean Life meal plan.
Ham & Cheese Toast
All you need is five ingredients and 10 minutes to create this satisfying, savory snack. It packs zinc, calcium, phosphorus, and all your vitamin B12 and selenium needs for the day.
Click here to add Ham & Cheese Toast to your client’s That Clean Life meal plan.
Pineapple Fruit Salad
A simple, 10-minute fruit salad dressed in lemon juice and cinnamon. This citrusy and summery snack packs all your daily vitamin C needs to support your client’s immune system.
Click here to add Pineapple Fruit Salad to your client’s That Clean Life meal plan.
Hummus Kimchi Wrap
This plant-based wrap provides probiotics from kimchi to support gut health, and bone-building nutrients like calcium, magnesium, and phosphorus.
Click here to add Hummus Kimchi Wrap to your client’s That Clean Life meal plan.
Vanilla Protein Yogurt Parfait
This powerhouse snack can help your plant-based clients reach their vitamin B12 and calcium needs while providing sufficient calories and a balanced macronutrient distribution.
Click here to add Vanilla Protein Yogurt Parfait to your client’s That Clean Life meal plan.