Healthy Recipes for Postpartum Recovery

Postpartum recovery is the real deal. It’s exhausting, it takes longer than you think, and while you’re trying to heal yourself you’re also needing to take care of a newborn. As we said, it’s the real deal.

If you’re in those early weeks after birth, the last thing you probably want to do is spend a lot of time cooking in the kitchen or trying to think whether your diet is balanced or not. You’re just trying to survive and catch 5 minutes of sleep when you can. But — you knew there was a but coming — your diet plays a huge role in your postpartum health and how quickly you’re able to recover.

Nutrition always plays a major role in healing, strengthening, and energizing your body, but paying attention to what you’re eating now is more important than ever. Certain nutrients are essential during postpartum recovery for both you and your baby (if you’re feeding through breastmilk).

The Baby2Body app walks you through, week by week, what you need to know about postpartum nutrition, but for quick reference we’ve rounded up the key nutrients to keep on your radar — and we’re sharing 3 of our favorite easy, nourishing recipes to keep you fueled as you adjust to life as a new mom. Our advice: pass these recipes on to your partner, family, or friends and let them take it from there ; )

These are the nutrients you’ll want to pay attention to


Not to get graphic… but you lost a decent amount of blood during childbirth, and that means your iron stores are likely low. It’s important for your energy levels (and baby’s developing thyroid function) to get those stores topped up.

Good sources: red meat, liver, oysters, leafy greens, legumes


This one plays a role in cell reproduction, and it affects your energy levels, too. It’ll also help your baby’s red blood cell development and DNA formation.

Good sources: fish, red meat, poultry, eggs, fortified cereal and dairy

Vitamin D

Adequate levels keep your immunity high and have been shown to reduce your risk of postpartum depression and anxiety.

Good sources: fatty fish, egg yolks, dairy

DHA (Omega 3’s)

Research has shown that infants of mothers with enough DHA in their breast milk have improved brain function. It also helps reduce inflammation in your body and mitigates your risk of postpartum depression.

Good sources: algae, fatty fish, eggs


You need adequate levels of this in your body during pregnancy, and continuing to get enough postpartum is crucial for baby’s brain development and memory.

Good sources: eggs, liver, peanuts

3 Easy Recipes for Postpartum Recovery

Breakfast: Veggie Frittata


Here’s what you’ll need:

  • 6 eggs
  • 1/4 cup milk
  • 1/2 cup grated cheddar
  • 1 cup spinach
  • 1/2 cup chopped mushrooms
  • 1/2 cup chopped bell peppers
  • 2 cloves garlic, minced
  • 1 onion, diced
  • 1 TBSP olive oil
  • Salt & pepper, to taste

How to make it:

  1. In a cast-iron skillet or nonstick, oven-safe pan, heat olive oil and saute onion and garlic for 2-3 minutes
  2. Add mushrooms and pepper and cook until soft. Add spinach and cook until wilted.
  3. In a bowl, whisk eggs and milk. Mix in grated cheese. Pour into skillet and cook for about 1 minute, mixing constantly with a rubber spatula.
  4. Place on the middle rack of a preheated 400°F oven. Cook for 8-10 minutes, or until eggs are set.

Lunch: Burrito Bowl


Here’s what you’ll need:

  • 8oz ground beef
  • 1 can black beans
  • 1/2 cup uncooked brown rice
  • 2 bell peppers
  • 1 red onion
  • 1 cup vegetable broth
  • 2 cups romaine
  • 1 lime
  • 1 TBSP Mexican seasoning
  • Cilantro
  • Salsa
  • 1 avocado

How to make it:

  1. Cook rice according to package directions.
  2. Heat oil in a skillet and cook chopped onion and peppers. Season with salt and pepper, and cook for 4-5 minutes until tender.
  3.  Over medium-high heat, cook ground beef with seasoning, salt, and pepper. Once beef is browned and has no remaining pink, add drained beans and cook for 2-3 minutes.
  4. Mix cooked rice with lime juice and cilantro.
  5. Place chopped romaine in a bowl. Top with rice, meat and beans, and veggies. Top with cilantro, a spoonful of salsa, and sliced avocado.

Dinner: Baked Salmon & Seaweed Salad


Here’s what you’ll need for the salmon:

  • 2 salmon fillets
  • 1 TBSP olive oil
  • 1 TBSP low sodium soy sauce
  • 1/4 tsp. chili flakes
  • juice of 1/2 a lemon

Here’s what you’ll need for the salad:

  • 1 oz dried seaweed salad
  • 2 cups spring greens
  • 2 spring onions
  • 1 large carrot, thinly sliced
  • 1 clove garlic
  • 1/2 inch of ginger
  • 1 TBSP soy sauce
  • 1 TBSP sesame oil
  • 1 tsp. sesame seeds

How to make it:

  1. Preheat oven to 400°F. Prepare salmon by whisking together oil, lemon juice, soy sauce, and chili flakes, and pouring over fillets. Place on a baking sheet and cover with foil. Bake for 10-15 minutes, or until cooked through.
  2. Rehydrate seaweed according to package directions. Thinly slice garlic, spring onions, carrot, and ginger.
  3. Whisk together garlic, ginger, soy sauce, oil, and sesame seeds. Toss with greens, seaweed, and veggies until evenly coated. Set aside.
  4. On a plate, create a mound of salad and place cooked salmon on top. Enjoy!


For weekly recipes and nutrition information suited to your stage, be sure to download the Baby2Body app.




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