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!!):
I also highly recommend a Milk Dust smoothie right after birth.
In my years of helping mamas lose weight while breastfeeding, there was a protein powder missing that was specifically designed for breastfeeding mamas to combat these sugar cravings and fully nourish mamas. I am a firm believer in nutrition for milk supply, so I created Milk Dust. Milk Dust is literally your best friend for lactation and weight loss. It has a milk-boosting herb blend, plenty of protein, sugar-craving-busting herbs like Tumeric, Cinnamon Bark Root and minerals like Chromium which have all been used to balance blood sugar. In addition to all these fabulous items. I hand-picked specific vitamins like Folate (L-Methylfolate) because folate is still important during lactation! Almost just as important as in pregnancy. I also hand-picked vitamin B12 for energy, and super foods like Chlorella, Spirulina, Spinach, Blueberries and more. The protein powder is free of soy, gluten, dairy and corn. It is NON-GMO, Vegan and plant-based!! I highly recommend you check it out if you are craving sugar. It is only sweetened with Stevia, Monk Fruit and Organic Cane Juice, which means there is very little sugar, but it is very sweet, so you still get to drink something like a milkshake!
There is no other clean, super nutrient-dense protein powders that are specifically made for postpartum healing, nourishment, lactation and weight loss. It will be out May 2019, and there are limited quantities, so I highly recommend you jump on the pre-sale list. There are thousands of mamas waiting for this to launch, and I am so excited to finally have a product that helps mamas nourish themselves while also losing weight.
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!
If you need help losing the baby weight and keeping up your milk supply, I have a very popular program, The Postpartum Cure, which comes in an app you can download. This program has helped hundreds of women lose their baby weight, while also keeping up their milk supply. It can be done!
Get more details and see what other mamas are saying!