Postnatal Meal Plan

This program was created with four key considerations:

Fiber

Fluctuating postpartum hormone levels may cause constipation. This program provides up to 50 grams of fiber daily from fruits, vegetables, legumes, and whole grains. The plan pairs high fiber foods with protein and fat to keep blood sugar and energy levels stable and prevent constipation.

Galactagogues

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. Galactagogues are included in this plan from oats, bananas, lentils, and flax seeds.

Anti-Inflammatory Foods

Omega-3 fatty acids can play a role in preventing postpartum depression by reducing inflammation. This program incorporates omega-3 fats from salmon, nuts, and seeds. Polyphenols may help to reduce the inflammatory response and alleviate depressive symptoms. Polyphenols are added to the plan from apples, broccoli, carrots, flax seeds, oats, and cinnamon. The polyphenol curcumin in turmeric is also incorporated in the meal plan due to its role as an anti-inflammatory agent.

Iron

Iron needs increase when breastfeeding as iron stores supply the baby with iron for their proper development and thyroid function. This plan adds in food sources such as chicken, pumpkin seeds, lentils, and nut butter to help the increased demand for iron in the body. These sources are paired with foods that have vitamin C to enhance iron absorption.

Immune Support

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. This plan provides zinc from chicken, pumpkin seeds, oats, and almond butter. Vitamin A is found in sources like pumpkin, carrots, eggs, and tomatoes, and vitamin C from bell peppers, oranges, broccoli, and cauliflower.