The Postpartum Meal Guide Part 1: Freezer Meals
Cooking and freezing food while you're pregnant will help you to stay well-fed postpartum. It's no secret that the postpartum period can be physically and emotionally challenging. Taking care of yourself becomes even more crucial during this time, and one aspect that often gets neglected is proper postpartum nutrition. That's where postpartum freezer meals come to the rescue! Typically, thawing and reheating these meals require little to no forethought and can be prepared by even the worst cook. However, planning out what food to prepare and freeze for your first few weeks postpartum can be overwhelming. Here is a quick guide to postpartum freezer meals.
In this blog post you will learn:
Why freezer meals are so beneficial to a postpartum mother
Easy ideas for postpartum freezer meals
11 tips for preparing postpartum freezer meals
Why Freezer Meals Are Beneficial to a Postpartum Mother
Convenience and Time-Saving: As a new mom, your days will be filled with caring for your newborn, leaving little time for cooking elaborate meals (or other household chores). Postpartum freezer meals eliminate the need for frequent meal preparation and allow you to have nourishing food readily available whenever you need it. Postpartum freezer meals offer the convenience of a home-cooked meal without the time-consuming effort. My goal for you is to have you off your feet and out of the kitchen for at least the first 6 weeks postpartum.
Nutritional Support: Proper nutrition is vital during the postpartum period to aid in recovery and provide energy for breastfeeding. Pregnancy, birth, and postpartum deplete your nutrient stores because your body supplies everything to your baby or breastmilk first. Postpartum freezer meals can be packed with wholesome ingredients, ensuring that you're consuming a balanced diet. By preparing and freezing meals in advance, you can ensure you have access to nourishing options postpartum even when cooking seems impossible.
Reduce Stress: The postpartum period can be overwhelming; the last thing you need is added stress related to meal planning. Having postpartum freezer meals on hand can alleviate the worry of what to eat or how to find the time to prepare a meal. It's a proactive way to take care of yourself and your family and reduce unnecessary stress in the postpartum period.
Meal Ideas for Postpartum Freezer Prep
Breakfast:
- Pre-portioned smoothie packs with fruits, vegetables, fats and, proteins (add optional placenta cubes)
- Baked oatmeal, breakfast cookies, or other baked goods
- Egg muffins or egg casseroles loaded with protein, veggies, and cheese.
Lunch/Dinner:
- Casseroles such as lasagna, enchiladas, or baked ziti that can be assembled and frozen before cooking.
- Slow cooker “dump” meals like chili, pulled pork, or vegetable curry that can cook all day while you tend to your little one.
- Marinated meats that can be thawed and quickly grilled or baked.
- Soups or stews in individual portions that can be easily thawed, reheated, and enjoyed with whole-grain bread.
Snacks:
- Energy balls or bars made with oats, nut butter, and dried fruits.
- Baked goods like muffins, sweet bread, or cookies loaded with nutritious ingredients like carrots, zucchini, or nuts.
11 Tips for Easier, Faster Freezer Meal Prep
Plan Ahead: Set aside time before your due date to plan your meals, create a shopping list, and dedicate a few days to postpartum meal preparation.
Use Food Safety Guidelines: Cool and portion your food before freezing to avoid the development of harmful bacteria.
Choose Freezer-Friendly Recipes: Opt for meals that freeze well and retain their taste and texture upon reheating.
Double Up on Recipes: When cooking, prepare larger portions and freeze the leftovers for future postpartum meals.
Invest in Quality Freezer Containers: Use airtight containers or freezer bags to prevent freezer burn and maintain the quality of your meals. Don’t forget to remove as much air as you can from the container.
Label and Date: Clearly label each container with the meal name and date. Include reheating instructions and additions so anyone can prepare your food for you postpartum.
Consider Portion Sizes: Freeze individual and/or family-sized portions based on your needs and preferences.
Utilize Make-Ahead Techniques: Pre-cook and freeze individual components like rice, chicken, beef, or roasted vegetables to simplify meal assembly later on postpartum.
Freeze Flat: When using freezer bags, lay them flat to save space and allow for quicker thawing; thaw food overnight or in a sink full of cool water.
Use Freezer-Friendly Ingredients: Opt for ingredients that freeze well, such as hearty vegetables, lean proteins, and grains.
Create a Meal Inventory: Keep a list of meals in your freezer along with their reheating instructions to make mealtime hassle-free.
As a postpartum mother, prioritizing your well-being is crucial, and freezer meals can be your secret weapon in maintaining a nourishing diet. The benefits of postpartum freezer meal prep, including convenience, nutritional support, and stress reduction, make it a valuable practice during this transformative time. By following my suggestions for various meal categories and implementing my eleven time-saving tips, you'll be well on your way to savoring delicious, homemade meals with minimal effort.
For more information on postpartum nourishment download my e-book “Nourished Mama.”