The Postpartum Meal Guide Part 3: Building Your Postpartum Pantry

In part 1 and part 2 of this meal guide series, I talked about preparing freezer meals and setting up a meal train. The next step in this meal guide is stocking your postpartum pantry. Preparing your postpartum pantry prior to giving birth is another way to help you and your family stay well-fed postpartum. As you regain your strength and stamina, you and your family will begin cooking your own meals again. Stocking up on whole foods and ingredients will help you prepare anything you might need for your family. Today, we're going to take a deep dive into stocking your postpartum pantry.

In this blog you’ll learn:

• Why you should stock your pantry for postpartum

• What to include in your postpartum pantry

Stocking your pantry for postpartum looks nothing like stocking up for a winter storm – put the loaves of bread and gallons of milk back on the shelves. You want to build your pantry with the foods you know you’ll eat and enjoy and those that are nutritious and beneficial to your healing body. Plan to buy fresh fruits and veggies weekly at the grocery store or farmers market, you can send someone to pick up what you need or order delivery.

Why should I stock my pantry for postpartum?

Stocking up on food for postpartum is not just for convenience but a vital aspect of supporting the body's recovery and well-being during the postpartum period. After giving birth, the body undergoes significant physical and hormonal changes, making proper nutrition crucial for healing, nourishment, and overall postpartum wellness. Having a well-stocked pantry with whole foods, grass-fed meats, and herbs ensures that new parents have easy access to nutrient-dense, wholesome ingredients, enabling them to prepare nourishing meals without added stress or depletion of energy.

Postpartum is an intense and emotional time, with sleep deprivation and the demands of caring for a newborn. Having a thoughtfully stocked pantry eliminates the need for frequent trips to the grocery store and allows parents to focus on self-care and bonding with their baby. Proper nutrition supports physical recovery and contributes to stable energy levels, mood regulation, and increased milk production for breastfeeding mothers.

Incorporating a variety of fresh vegetables, fruits, protein sources, and nutrient-rich herbs into the postpartum diet also aids in replenishing essential nutrients lost during pregnancy and childbirth. These nourishing foods provide the building blocks for tissue repair, hormone balance, and enhanced immune function, ensuring a smoother transition into the new chapter of parenthood.

What should I include in my Postpartum Pantry?

1. Vegetables:

In the realm of postpartum wellness, vegetables stand as vibrant heroes, full of essential nutrients and healing properties. From leafy greens like kale and spinach, rich in iron and calcium, to colorful root vegetables like sweet potatoes and beets, packed with antioxidants, fiber, and essential vitamins, each vegetable brings its unique benefits. Embrace the seasons and opt for locally sourced, organic options whenever possible, ensuring maximum freshness and nutrient content. Remember, a diverse array of vegetables on your plate ensures a rainbow of nourishment, contributing to your postpartum recovery and overall vitality.

• Onions and garlic for the bases of soup

• Ginger for teas and congee

• Hearty greens like kale, chard, and spinach

• Root vegetables like beets, carrots and sweet potatoes

• Other local, seasonal veggies

2. Fruits:

Nourishment can be as sweet as it is nutritious, and that's where an assortment of seasonal fruits comes into play during the postpartum period. Packed with vitamins, minerals, and natural sugars, fruits provide an energizing boost while supporting your immune system. Whether it's the antioxidant-rich berries, vitamin C-loaded citrus fruits, or potassium-packed bananas, including a variety of fruits in your pantry will offer you a range of flavors and health benefits. Savor the goodness of Mother Nature's gifts and indulge in these natural treats to fuel your postpartum journey with vitality.

• Fresh or frozen berries, avocadoes, and bananas for smoothies

• Fresh or canned tomatoes for soups

• Seasonal fruits like apples and pears

• Dried fruit like apricots, cranberries, raisins and dates

3. Protein:

Protein is the building block of life, and during postpartum, it plays a crucial role in tissue repair and hormone regulation. Opting for high-quality grass-fed meats, pasture-raised poultry, and wild-caught fish ensures that you receive a wholesome source of protein, healthy fats, and essential nutrients. Incorporating diverse protein sources into your pantry helps promote healthy body functions, tissue repair, and overall well-being during postpartum.

• Pasture-raised eggs

• Bone-in grass-fed meat like chicken, beef, or lamb

• Wild-caught frozen fish filets

• Extra bones for bone broth

4. Beans and Grains:

Beans and grains are the heart of nourishing comfort foods, and in your postpartum pantry, they can serve as valuable staples. Plant-based protein options like nuts, seeds, and legumes provide excellent alternatives for those embracing a vegetarian or vegan lifestyle. From protein-rich lentils and chickpeas to fiber-packed quinoa and brown rice, these pantry essentials offer a well-rounded source of sustenance. Ensuring your pantry is stocked with various beans and grains allows for versatile meal planning, comforting dishes, and balanced nutrition for you and your family.

• Canned or dried beans and lentils for soups and stews

• White or brown rice (a true postpartum staple)

• Oats (a possible galactagogue) 

• Pasta and noodles to add to soups and bowls

5. Dairy:

For those who choose to include dairy in their postpartum diet, opting for organic and grass-fed dairy products is an excellent choice. Rich in calcium and probiotics, high-quality dairy can support bone health and digestive wellness. From creamy yogurts to nourishing ghee, incorporating dairy mindfully and in moderation can add a wholesome dimension to your postpartum meals.

• Coconut milk to add fats to soups and smoothies

• Grass-fed butter or ghee

• Probiotic-rich yogurt

• Grass-fed raw milk or low-pasteurized milk

• Serve dairy products warm or at room temperature

6. Other Pantry Items:

A well-stocked pantry isn't complete without a few additional essentials. Items like nuts, seeds, healthy cooking oils (such as extra virgin olive oil and coconut oil), and nut butter add flavor, texture, and valuable nutrients to your meals. Moreover, keeping a selection of dried fruits, natural sweeteners like honey and maple syrup, and whole-grain flours can facilitate the preparation of nourishing snacks and treats that cater to your postpartum dietary needs.

• Nut and seed butter for smoothies and oatmeal

• A variety of nuts and seeds

• Natural honey and maple syrup (NOT the corn syrup blends)

• High-heat cooking oils like avocado or olive oil

• Sesame oil, soy sauce, and different kinds of vinegar 

• Flour, sugar, and brown sugar for baked goods

7. Spices and herbs:

Spices are the enchanting alchemists of your pantry, transforming ordinary dishes into culinary masterpieces while offering numerous health benefits. Incorporate a variety of aromatic spices such as turmeric, ginger, cinnamon, and garlic, as they boast anti-inflammatory and immune-boosting properties. Let the magic of spices infuse your postpartum meals with warmth, healing, and comfort.

Herbs hold a special place in the realm of holistic postpartum care, providing gentle support to the body's natural healing processes. Consider stocking your pantry with nourishing herbs like nettle, red raspberry leaf, and alfalfa, which are known for their richness in vitamins and minerals. Herbal teas and infusions can be soothing allies during the postpartum period, helping to balance hormones and support overall well-being.

• Salt (with trace minerals)

• Dried ginger, cinnamon, turmeric, chili powder and cumin

• Red raspberry leaf, motherwort, alfalfa, and nettle

Stocking your pantry with whole foods, mainly focusing on nourishing vegetables, vibrant fruits, wholesome grass-fed meats and proteins, and an array of herbs, will pave the way for a balanced and rejuvenating postpartum experience.

Learn more about postpartum nourishment in my “Nourished Mama” e-book!