When you have a newborn to take care of, what you’re going to make for dinner is probably one of the last things on your mind. Between sleepless nights and breastfeeding, it’s easy to let meals slide. But, especially when breastfeeding and adjusting to life with an infant, nourishing yourself is so incredibly important! The good news is that eating well doesn’t have to be complicated or extravagant. That’s why I wanted to give you these strategies for what to eat postpartum when you’re too tired to cook. These simple strategies can help you postpartum stay nourished without draining your mental energy thinking about meals.
(Check out my other blog post on Freezer Meals for more ideas)
Meal Prepping
Having meals or ingredients already prepped and ready to simply throw in the oven or microwave is a lifesaver in times when you can’t think straight. Try choosing one day each week when you are more free to prep ingredients and meals for the whole week, and try to make it a routine by doing the same day each week. You could even find a time in the day like your baby’s morning nap or while your kids are doing their independent play, prep a few meals and snacks.
From there, you can take a few ingredients that you prepped each night and make a slightly different meal, so that you are still getting variety without reinventing dinner each night. For example, you could prepare a rotisserie chicken and some roasted vegetables like zucchini or broccoli, then turn those simple ingredients into enchiladas one night, a pasta dish another night, and a rice bowl a third night.
Planning ahead can also make things a lot more straightforward. Try taking some time each week while your kids are napping (or another time when you have a little bit more quiet) to browse the internet for fun and easy meals. You could gather a big list of recipes that you enjoy over time, and then simply choose a few each week from that list. Once you’ve chosen your meals, make a grocery list so that you can buy everything you need for the week all at once.
If diving into meal prepping sounds overwhelming, we have resources that can make it a little easier! Check out our 4 Week Meal Plan or Postpartum Recovery Meal Plan, which both have simple, nutritious recipes and grocery lists all planned out for you. These meal plans are great for postpartum moms who are in the trenches. They also include educational tools to help you understand your body’s nutritional needs at a time like the postpartum period.
Pantry Essentials
Another strategy to prepare for the times when you can’t think straight is to stock your pantry with essentials that are easy to grab and turn into a quick meal. Keeping these essentials from each food group will ensure that you have nutritious food available at all times, especially when you do not have the time or energy to go to the grocery store.
- Grains: brown rice, quinoa, pasta, oatmeal, farro
- Canned or frozen vegetables: green beans, peas and carrots, corn, edamame, spinach
- Canned or frozen fruit: peaches, pineapple, blueberries, strawberries, bananas (great for a quick smoothie!)
- Tip: look for canned fruit in 100% fruit juice
- Canned beans/legumes: chickpeas/garbanzo beans, black beans, kidney beans
- Protein: canned chicken and fish, nut butter, eggs
In the Moment
Sometimes though, all of the planning and meal prepping just doesn’t get done. And that’s okay! Here are some simple tricks to come up with a nutritious meal when you can’t think straight and don’t have anything ready.
Work Backwards From Ingredients
Instead of starting with a recipe in mind, first look at the ingredients you do have. This can save you the stress of a grocery store run for a single ingredient for that recipe you had in mind.
Choose a Food From Each Food Group
In order to make a well-balanced meal with seemingly “random” ingredients you have, it can be helpful to pick at least one food from each food group and determine from there what meal you could come up with. MyPlate is one simple resource that can help you better understand the food groups and determine what kinds of foods fall into each category. Incorporating all the food groups is a simple way to make sure you’re getting adequate levels of most nutrients.
For example, say you are searching your pantry or fridge, and you gather brown rice (grain), canned corn (vegetable), canned black beans (vegetable/protein), canned chicken (protein), and some cheddar cheese (dairy). By simply cooking the rice and maybe heating up the rest of the ingredients, you can quickly and easily prepare a balanced and delicious rice bowl. For something a little sweet, you can have some frozen or canned fruit on the side.
Need more support?
Every new mother’s journey is different, and sometimes personalized guidance is just what you need. That’s why we offer one-on-one functional nutrition coaching to help you create a plan specific to you! Click here for more information!