Nutrition After Baby: A Guide to Healthy, Plant-Based Postpartum Meals

Good nutrition is just as important for your postpartum recovery as it is during pregnancy. With a baby to care for — not to mention yourself — preparing plant-based postpartum meals takes a bit of extra planning, especially because so many plans focus on animal products. We’ll help you plan healthy postpartum meals that support healing as you embrace the joys of parenthood.

The unique nutritional needs for a postpartum person

The postpartum period lasts about six months after giving birth. Your body has been through a lot, and you need time to heal. Recovery requires good nutrition. From tissue repair to maintaining energy levels to milk production, replenishing nutrients is a must for all the systems in your body to heal. Breastfeeding or chestfeeding alone takes at least an extra 330 calories a day! The good news? There are plenty of delicious ways to get the calories and nutrients you need from plant-based sources for postpartum recovery.

Iron

It’s common for postpartum parents to be low on iron, especially from blood loss after birth. Leafy greens, beans, nuts, and seeds are great sources if you’re trying to restore your iron levels.

Omega-3 fatty acids

This nutrient plays a huge role in reducing inflammation, which can be quite high as your immune system bounces back. Some research shows the anti-inflammatory properties in fatty acids may also reduce your risk of developing postpartum depression. But this fatty acid isn’t limited to salmon: chia seeds and walnuts are just two examples of plant-based sources of omega-3s.

Protein

It plays a big part in helping with lactation, but even if you’re not nursing, getting enough protein is a must for supporting muscle and tissue repair in your abdomen, uterus, and pelvic floor. This is the time to enjoy your favorite plant-based proteins like tofu, tempeh, or seitan, in addition to unprocessed sources like legumes, nuts, and seeds.

Fiber

A lot of new parents experience constipation, so getting enough fiber is essential for your postpartum digestive system. High-fiber meals also keep you full, with foods like beans, apples, bananas, and whole grains fueling your day.

Calcium

Pregnancy and breastfeeding or chestfeeding can deplete calcium levels. Leafy greens and plant-based milks are a great way to support postpartum bone health, as well as foods made with soybeans. Preparing tofu-based meals will give you both the protein and calcium you need to stay strong.

Vitamin C

Vitamin C is vital to your immune system and helps aid wound repair. You can get it from your favorite citrus fruits, as well as berries and tomatoes.

Vitamin D

Eating lots of calcium sources on their own isn’t enough. You need enough vitamin D to absorb it as well — but that’s not all this important nutrient does. It also impacts immune and thyroid health, blood sugar regulation, and mood.

Getting at least 15 minutes of sunlight per day is one of the best ways to keep up your Vitamin D levels, but let’s face it: that’s not always possible with a new baby. If you’re looking to add vitamin D into your diet, you’ll find it in foods like mushrooms, as well as fortified juices and plant-based cereals.

Vitamin B12

Nursing babies need vitamin B12 for healthy brain development. Even if you’re formula feeding, though, postpartum parents can be low on vitamin B12, especially if you experience anemia after giving birth. Look for plant-based foods that are fortified with this vitamin, like nutritional yeast.

Zinc

Boost your postpartum immune system while supporting cell and tissue repair. Legumes and certain seeds, like pumpkin and sunflower, offer a healthy serving of this essential trace mineral (that means you only need a small amount of it).

Plant-based foods that support lactation

Staying hydrated and eating plenty of nutrient-dense foods is central to supporting lactation. While the nutrients in most plant-based foods can support your body when nursing, some play a more direct role in how much milk you actually make. These foods are some of the biggest powerhouses when it comes to promoting milk production.

• Oats: This is one of the highest recommended galactagogues — that’s the term for foods that are known to boost milk production. This six-pack of instant oatmeal makes it incredibly easy to fold this breakfast into a hectic schedule. If you’re not craving a warm bowl of oatmeal, you can add oats into baked goods or mix with your favorite nut butters for easy high-energy protein balls.
• Fenugreek seeds: Talk about a two-for-one powerhouse! This is one of the best ways to increase a low milk supply while supporting your digestive system to boot. When you cook them, fenugreek seeds have a subtle sweet flavor, and they make a tasty addition sprinkled on top of salads, roasted veggies, and curries.
• Leafy greens: Foods like kale, arugula, spinach, and collard greens can help with phytoestrogen levels, an important hormone for strong milk production.

5 new parent-friendly healthy postpartum meals

When you’re taking care of a newborn, coming up with nutritious meals and snacks can be a challenge, to say the least. To get inspired before you’re in the throes of 2 a.m. feedings, here are a few ideas to have ready in your rotation.

Vegan chili

It gets a lot harder to meal plan after your baby arrives, so doing as much prep ahead of time will pay off later. Cooking big batches of freezer meals is a great way to ensure you’ve got low effort options when you’re running on fumes. Plant-based smoky chili freezes well and offers many of the nutrients we talked about in this article, including protein and iron, that support postpartum recovery.

Hearty soups

Enjoy a nourishing meal loaded with healthy ingredients. This coconut peanut soup is nutrient-dense and freezer-friendly, packed with quinoa and sweet potato for postpartum support. Most importantly, its rich flavor is delicious and comforting, so you can indulge in a satisfying healthy meal in minutes.

Chia pudding

Postpartum parents should also snack in between meals. Chia pudding aids digestive health and offers a healthy dose of fiber. Plus, it’s an easy option when you need to just grab something out of the fridge. Try this pistachio cream chia pudding for a snack that also satisfies your sweet tooth.

Avocado toast

For nursing parents, your milk is made up of healthy fats that support your baby’s development, so it’s important to eat enough fats to keep up. Avocado is a great source of unsaturated fat, and avocado toast is super low effort to prepare. Plus, you can add whatever toppings you prefer, like this herby avocado toast with sumac, walnuts (for the omega-3 boost!), and balsamic glaze.

Sweet potato bowl

The combination of sweet potatoes, plant-based proteins, and vegetables offers all the nutrients your postpartum body needs. It might sound like a lot to prepare, but the good news is, you can find healthy frozen versions like this sweet potato ancho bowl, so all you have to do is pop it in the microwave.

Support your postpartum recovery with Purple Carrot

Take one thing off your ever-growing to-do list. Skip the postpartum grocery shopping with Purple Carrot’s plant-based meal delivery. Our dietician-formulated and chef-crafted meals are created to meet your postpartum nutrition needs without compromising your commitment to eating more plants. We offer meal kits that can be ready in 30 minutes or less, plus easy instant options for the days when cooking anything is just too much. And it’s all delivered right to your door every week. Shop Purple Carrot and get the postpartum nutrition support you need, or gift Purple Carrot to a new parent in your life.