Your nutritional needs are at their peak after you give birth. But with so much focus on the baby, it can be hard to prioritize healthy meals. We asked registered dietitian Stephanie Middleberg, MS, RD, CDN, author of the Big Book of Pregnancy Nutrition and mother of two, what she recommends during this tricky time. Her answer: Stock your freezer with easy, delicious, and nutrient-dense foods to support your postpartum recovery. If someone offers to set up a meal train for you, consider passing this list along.  

Here are Stephanie’s nourishing, freezer-friendly picks:

Breakfast ideas 

• Burritos
• Green waffles
• Smoothie packs
• Baked oatmeal cups 
• Egg and veggie muffins

Lunch and dinner ideas

• Meatballs
• Soups like lentil veggie, butternut squash, split pea, and chicken coconut curry 
• Beef stew
• Zucchini lasagna 
• Breaded chicken cutlets

Snack ideas

• No-bake energy bites 
• Flax carrot apple muffins
• Tahini banana bread 
• Healthy homemade popsicles
• Easy no-bake granola bars

The recipes above are dense in these five key nutrients:

• Protein—needed to repair your muscles and tissues after childbirth. 
• Iron—to replenish stores lost during birth. The iron in beef and liver is particularly easy for your body to absorb. 
• Vitamin C—to strengthen your immune system and bolster your collagen production, which you’ll need as your tissues repair themselves. 
• Healthy fats—to support nutrient absorption and enrich your milk supply. They also play a role in hormone production. 
• Veggies—to provide antioxidants, vitamins, minerals, and fiber that support your gut microbiome and digestion.

If you’re new to freezer meals, here’s what you need to know: 

1. Let food cool completely before freezing. This prevents moisture and bacteria build up and ensures nothing else in the freezer starts to thaw.

2. Wrap in parchment paper and then aluminum foil to prevent freezer burn. Freezer burn happens when frozen food is exposed to air or damaged as a result of dehydration. It is safe to eat but looks less appealing and can have an off-taste and texture. 
3. Consider making individual servings. Divide recipes into several small containers so you can have individual portions as needed. 

4. Ask for help. Enlist the help of a family, caregiver, or friends. Don’t be afraid to ask. People genuinely want to know ways they can help. 

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Meet the expert

Stephanie Middleberg, MS, RD, CDN, founder of Middleberg Nutrition and bestselling author of The Big Book of Pregnancy Nutrition, The Big Book of Organic Baby Food, and The Big Book of Organic Toddler Food