This post probably contains affiliate links, to items I am in love with, and I am confident you will too! For any health advice I give on nutrition and wieghtloss, make sure you check with your doctor, as I am not a health professional. I am just a mama with lots of health and fitness knowledge and experience.
After delivery is such a special time with a new baby. I am now 9 Months postpartum with my third baby, so I’ve been through the recovery process a few times now. I’ve also nursed three different babies. I get a lot of traffic and questions concerning what to eat for increasing milk supply, losing the baby weight and recovering from giving birth. There’s so much going on, I thought it would be helpful if I created a meal plan that is specifically designed for recovery and milk production to get you through your first day postpartum.
First-Day After Birth Meal Plan to For Milk Supply and Recovery
This is your first full day after delivering your baby! Here are some great meal options that I love, and found on Pinterest, as well as some recovery tips to encourage your body to repair and rest.
Breakfast (or first meal depending on what time you had your baby!!):
Snack: Your probably going to be hungry soon after breakfast. Giving birth is hard, hard work!!
Lunch: I’m sure you’re hungry for lunch just a couple hours after your snack! Hello breastfeeding/exhausted appetite setting in!
Snack: Don’t be surprised if you are hungry again soon! Here’s some snack ideas for you, and you’ll want to drink some more of your Upspring Tea or a nursing tea now too!
– Carrots and dip with cheese and crackers. These crackers are super healthy
– Hummus with red peppers, crackers and carrots. You need to read this post to see how important chickpeas (which make hummus) are to your recovery.
Dinner: You’ve made it almost a full day with your new little one! I hope you’ve snoozed a bit while you could! Here’s what I have planned for dinner!
Chicken and Barley Soup. I found this recipe and knew it would be amazing and comforting post delivery. It has so many fabulous nutrients in it for your breastfeeding body, and it will encourage you to relax and rest.
Not a fan of chicken soup? Don’t worry, here are three other options for you:
Chicken Breast with Mushroom Sauce (read here how important Mushrooms are for healing!!)
Dessert: Feel free to eat one of the lactation cookies again, or make a lactation cookie ice cream sandwich with a healthy ice cream! Here’s a cookie ice scream sandwhich recipe that is healthier and delicious you can do if you or someone can do some baking! I didn’t feel like baking at all, so I munched on these cookies for nursing mamas from a bag 🙂
I really hope this helps guide you on your first day as a new mom. Whether its your first or your fourth baby, its super important to choose foods that will encourage your body to produce milk and heal from delivery!
I have a very specialized program for postpartum mamas looking to heal, nourish and regain their strength. I really struggled healing after my first child, and even went through pelvic floor physical therapy for weeks to manage scar tissue that developed from tearing. I have experience studying nutrition, physical therapy and I taught Pilates, so I’ve put together a program I wish I would’ve followed from the beginning.
A program that first heals your body through specialized movements and nourishing foods. Foods are so essential to your body finding the nutrients it needs to put itself back together again. Your postpartum body needs special care in the first 4-6 weeks where you focus on regaining strength and properly fueling your body for breastfeeding.
Here is what one mama emailed me on the program:
“I absolutely love the program! Just got finished with workout 4 and I’m dying I can only do these 2x thru and my second round is pretty funny to see I’m sure! I will work up to 3x:-) By the way, your little boy angel in the videos is too precious and makes me smile! My boys have been doing these with me as well🏼!
Here is what another mama posted in the Facebook Group:
“Feeling GREAT on this program!!! It’s unbelievable how eating clean makes such a difference. Let me rephrase that…it’s amazing the difference eating nutrient dense foods makes! My skin is glowing and I’m already shedding pounds! I also tried the first workout today and did well although I had to modify a bit and omit the backwards burpee (I had cesarean just over a month ago and don’t quite feel ready for that exercise just yet but I will get there). Loving this plan! Thank you SO MUCH for tour help! Currently eating pictures lunch while writing this ☺”
This program then moves you into gaining physical fitness back. I will never forget the first time I tried to go for a run around 12 weeks postpartum after my first baby. I didn’t do any strength work, so I was literally jelly. I had lost all my extra fat and my previous muscle. So depressing. I was barely able to start gaining it back before I got pregnant and sick again with my second. I’ve learned so much on maintaining muscle postpartum through a unique diet and Pilates routines. I walk you through all of this too!
Lastly, I take you into a workout program to combine with a meal plan to help you lose the baby weight, not your milk!! !
I created this program to be affordable and realistic for new mams!