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.



I will never give away, trade or sell your email address. You can unsubscribe at any time.

All of these foods have a purpose. They are either super milk boosting, or they have healing benefits and nutrients for your body. I came up with this plan, so you don’t have to do much thinking or preparation on your first full day with your new baby!

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!!):

Oatmeal with blueberries (or your favorite berry) and poor some almond milk in it. Almond milk is huge for calcium and vitamins, oatmeal is amazing for milk supply and the blueberries are going to help your body heal from delivery.
Oatmeal might not be enough for you, especially considering your delivery could have been hours, you may have been throwing up, you might have been on medication, so you couldn’t eat. If you are STARVING, which is totally understandable add this with your oatmeal:
Two Ingredient Pancakes by Top With Cinnamon These are so easy to make because it’s basically just eggs and bananas. I am deliberately choosing this because the pancakes are full of protein, rather than flour or even nut flour. This is important because you just had a big carb, oatmeal, and we want to make sure your body is getting protein too.
Drink either your Uspring Milkflow Fenugreek or a great nursing tea and take a postnatal vitamin with breakfast. We want to give your body as many nutrients as possible to produce the Colostrum if you are nursing.

Not a fan of oatmeal? Try these recipes to have ready for delivery!

Snack: Your probably going to be hungry soon after breakfast. Giving birth is hard, hard work!!

You can have a Boobie Bar or make these super simple, home made protein snack bars that are full of nutrients for healing and milk production.
These are the Three Ingredient, No-Bake Protein Bars from The Big Mans World. These are amazing, super easy and the best for a quick and healthy treat.
I recommend this protein powder, which is super clean and great for new mamas. You can read more about it, and you don’t have to worry about chemicals!

Lunch: I’m sure you’re hungry for lunch just a couple hours after your snack! Hello breastfeeding/exhausted appetite setting in!

Carrot soup is one of my top choices for you because its super delicious and the beta-carotene is so important for milk production! Make this recipe, or find one you like.
Apple. Make sure you eat a full apple. They are so good for you!
Small Salad with Spinach. check out these 15 Spinach Salad Recipes or you can try my Postpartum Miracle Salad that works great for me.

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!

Snack Ideas: 
– Banana and peanut butter with a glass of chocolate almond milk
– 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.
Craving sugar by now too? know I was! I love a good healthy ice cream like Arctic Zero or Halo Top, If you’re not feeling something cold (I like these because I could eat them right out of the carton!) try some healthy hot chocolate and whipped cream or some great lactation cookies! There are these new Booby Boons that look fabulous, but I haven’t tried yet, or You can buy a mix to make, or try this recipe for Oatmeal Chocolate Chip Lactation Cookies. 
Make sure to let yourself get some sugar in. You’re body needs it, and you are tired and the ways above are healthy treats to give your body the sugar it needs, while also offering healthy nutrients for 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:

Almond Lemon Crusted Fish with Spinach

Chicken Breast with Mushroom Sauce (read here how important Mushrooms are for healing!!)

Parmesan Crusted Chicken Tenders and Parmesan Spinach cakes (please eat your spinach its so important!) with Sweet potato Fritters 

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🙌🏼!

The information and the eating plan are both fantastic. I was so happy to hear that great waynof calorie counting when nursing! I have gotten my 3 day average and now I’m going to reduce by 100 calories today! Thanks so much!!
I haven’t had a chance to recommend to postpartum moms yet but I will soon!! 😘

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!! !

Enroll in the course before the price goes up after July 4th!

I created this program to be affordable and realistic for new mams!

Write A Comment