Postpartum Meal Plan for Lactation

by: Katherine McNitt, MS, RDN, LDN

Here is a one-day postpartum meal plan that meets basic nutrition requirements for lactation according to the Dietary Reference Intakes. This is a guide, so feel free to mix and match, swap out ingredients, and make it your own!

Breakfast - 250 calories, 5g protein, 40g carbs, 8g fiber

Smoothie with Spinach and Berries

• 1 cup milk or yogurt

• 1 cup spinach

• 1/2 cup mixed berries

• 1/2 banana

• 1 tablespoon chia seeds

Mid-Morning Snack -150 calories, 4g protein, 20g carbs, 6g fiber

Fresh Vegetables with Greek Ranch Dip (click here for recipe)

• 1/4 cup plain Greek yogurt mixed with Ranch dip seasoning

• 1 cup vegetables of choice, such as carrot and celery sticks

Lunch - 300 calories, 25g protein, 30g carbs, 8g fiber

Turkey and Avocado Wrap

• 1 whole grain wrap

• 3 oz sliced turkey breast

• 1/2 avocado or 1 guacamole cup

• 1/4 cup shredded lettuce or fresh spinach

• 1 tablespoon dressing of choice, such as mustard or vinaigrette

Afternoon Snack  - 140 calories, 12g protein, 1g carbs, 0g fiber

Hard-Boiled Eggs

• 2 hard-boiled eggs

Dinner - 350 calories, 25g protein, 40g carbs, 6g fiber

Stuffed Bell Peppers

• 1 large bell pepper, halved and seeded

• 1/2 cup cooked ground turkey

• 1/2 cup cooked brown rice

• 1/4 cup tomato sauce

• 2 tablespoons shredded cheese

  
  

Evening Snack - 180 calories, 5g protein, 20g carbs, 10g fiber

Chia Pudding - new to this? check out this guide

• 1/2 cup milk of choice

• 2 tablespoons chia seeds

• 1 teaspoon honey

• 1/4 teaspoon vanilla extract

If you are looking for more ideas, check out my post on postpartum meal and snack prep by clicking here.

I hope that this guide helps take some of the guesswork out of your postpartum menu. With proper nutrition, exercise, and healthcare, you can heal and recover, keep up milk production, and maintain the energy you need to care for your newborn.

Focus on balance—eating the right kinds of carbs, incorporating protein and healthy fats, and eating regularly. Also, don't forget about those comfort foods! In fact, you can check out my post on chocolate here.

If you have questions or feel uncertain about your nutrition plan, don’t hesitate to schedule with a dietitian for guidance. Continue taking all the right steps for both you and your baby’s health!