5 Delicious and Nutritious Meals for Pre-Delivery Meal Prep

Welcoming a new baby is a joyful time, but it often leaves little room for daily meal preparation. Prepping and freezing meals before delivery is one of the most thoughtful gifts you (or your family) can give yourself during this busy season. It ensures you have healthy, nutritious food on hand to fuel your body—especially important if you’re breastfeeding, as your body will need extra nutrients to support milk production and postpartum recovery. Below are 5 delicious, freezer-friendly meals that are nutrient-dense, easy to prepare, and designed to support a healthy postpartum diet.

1. Hearty Lentil Soup

Rich in iron, protein, and fiber, lentil soup is a nourishing choice. Add carrots, celery, spinach, and tomatoes for an extra boost of vitamins. Freeze in individual portions and reheat for a quick and satisfying meal.

Hearty Lentil Soup Recipe

Ingredients (6 Servings)

• 1 cup dry green or brown lentils, rinsed and drained
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 1/4 teaspoon red pepper flakes (optional)
• 1 (14-ounce) can diced tomatoes
• 6 cups low-sodium vegetable broth or water
• 2 cups fresh spinach, chopped
• 1 tablespoon lemon juice
• Salt and pepper to taste

Optional Garnish

• Fresh parsley
• A dollop of plain Greek yogurt

Instructions

1. Heat the olive oil in a large pot over medium heat. Add the onion, carrots, and celery. Cook for 5–7 minutes until softened.
2. Add the garlic, cumin, smoked paprika, turmeric, and red pepper flakes. Cook for 1–2 minutes until fragrant.
3. Stir in the lentils, diced tomatoes, and vegetable broth. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 25–30 minutes, or until the lentils are tender.
4. Stir in the spinach and cook for another 2–3 minutes, until wilted.
5. Add the lemon juice, and season with salt and pepper to taste.
6. Serve immediately, or let the soup cool before portioning for storage.

Calorie Count (Per Serving)

• Calories: ~220
• Protein: 12g
• Carbs: 35g
• Fat: 5g
• Fiber: 12g

Why This is a Great Postpartum Meal

1. Rich in Iron: Lentils are an excellent plant-based source of iron, which is crucial for replenishing your iron stores after delivery. Iron also supports energy levels and combats fatigue.
2. High in Protein: Essential for muscle repair and recovery postpartum, especially if you’ve had a cesarean delivery.
3. Fiber-Rich: Helps maintain regular digestion, which can be sluggish postpartum, especially if you’re taking iron supplements.
4. Packed with Nutrients: Spinach and tomatoes provide vitamins A, C, and K, essential for healing and immune support.
5. Easy to Digest: Gentle on your stomach while still being satisfying and nourishing.

How to Best Store the Soup

1. Cool Completely: Allow the soup to cool to room temperature before storing.
2. Portion into Containers: Divide into single-serving portions using airtight freezer-safe containers or heavy-duty resealable bags.
3. Label: Write the date and contents on each container.
4. Freeze: Store in the freezer for up to 3 months.
5. Reheat: Thaw overnight in the refrigerator, then reheat on the stove or in the microwave until hot.

This Hearty Lentil Soup is a comforting, nutritious meal that ensures you stay energized and healthy during your postpartum journey!

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2. Quinoa and Black Bean Bowls

Quinoa is a fantastic source of protein and whole grains. Combine it with black beans, corn, roasted sweet potatoes, and a drizzle of lime vinaigrette. Store in freezer-safe containers for a balanced meal packed with complex carbs, protein, and antioxidants.

Quinoa and Black Bean Bowls Recipe

Ingredients (4 Servings)

• 1 cup quinoa, rinsed
• 1 (15-ounce) can black beans, rinsed and drained
• 1 cup corn kernels (fresh, canned, or frozen)
• 1 large sweet potato, peeled and diced
• 1 red bell pepper, diced
• 1 avocado, sliced (for topping; optional)
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 1/2 teaspoon chili powder
• Salt and pepper to taste
• 1/4 cup fresh cilantro, chopped (optional)

For the Lime Vinaigrette

• 3 tablespoons olive oil
• 2 tablespoons lime juice (about 1 lime)
• 1 teaspoon honey or maple syrup
• 1 clove garlic, minced
• Pinch of salt and pepper

Instructions

1. Cook the Quinoa: In a medium saucepan, combine 1 cup quinoa with 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until quinoa is tender and water is absorbed. Fluff with a fork and set aside.
2. Roast the Sweet Potatoes: Preheat the oven to 400°F (200°C). Toss diced sweet potatoes with 1 tablespoon olive oil, smoked paprika, cumin, chili powder, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, flipping halfway.
3. Prepare the Vinaigrette: In a small bowl, whisk together olive oil, lime juice, honey, garlic, salt, and pepper.
4. Assemble the Bowls: Divide the cooked quinoa into 4 freezer-safe containers. Top with black beans, corn, roasted sweet potatoes, and red bell pepper. Drizzle with lime vinaigrette or freeze it separately for later use. Add avocado slices when ready to serve (do not freeze avocado).
5. Optional Garnish: Sprinkle with fresh cilantro for added flavor.

Calorie Count (Per Serving)

• Calories: ~380
• Protein: 12g
• Carbs: 52g
• Fat: 14g
• Fiber: 11g

Why This is a Great Postpartum Meal

1. Plant-Based Protein: Quinoa and black beans are a complete protein combination, supporting muscle repair and recovery postpartum.
2. Rich in Fiber: Helps with digestion and prevents constipation, which is common after delivery.
3. Complex Carbohydrates: Sweet potatoes and quinoa provide sustained energy to combat postpartum fatigue.
4. Antioxidants: Sweet potatoes and bell peppers are loaded with vitamins A and C, which boost your immune system and promote healing.

How to Best Store the Bowls

1. Cool Completely: Allow the ingredients to cool to room temperature.
2. Portion into Containers: Divide into individual servings using airtight freezer-safe containers.
3. Store the Dressing Separately: Freeze the lime vinaigrette in small containers or freezer-safe bags for easy thawing and drizzling.
4. Freeze: Store for up to 3 months.
5. Reheat and Serve: Reheat in the microwave or on the stove. Add fresh avocado and vinaigrette after reheating.

This Quinoa and Black Bean Bowl is a colorful, nutritious, and versatile meal that will keep you fueled and healthy during the postpartum period!

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3. Chicken and Vegetable Stir-Fry

Prep chicken breast, broccoli, bell peppers, carrots, and snap peas in a savory ginger-garlic sauce. Serve with brown rice or quinoa. Freeze in meal-sized portions for a protein-rich, iron-packed dinner.

Chicken and Vegetable Stir-Fry Recipe

Ingredients (4 Servings)

• 1 pound chicken breast, cut into thin strips
• 2 tablespoons olive oil (divided)
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 cup snap peas, trimmed
• 1 large carrot, julienned (matchsticks)
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons hoisin sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil (optional)
• 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening)
• Cooked brown rice or quinoa (for serving)

Instructions

1. Cook the Chicken: Heat 1 tablespoon olive oil in a large skillet or wok over medium-high heat. Add chicken strips and cook for 5–7 minutes, until golden and cooked through. Remove from the pan and set aside.
2. Cook the Vegetables: In the same skillet, add the remaining olive oil. Toss in broccoli, bell pepper, snap peas, and carrots. Stir-fry for 5–7 minutes, until the vegetables are tender-crisp.
3. Make the Sauce: In a small bowl, whisk together soy sauce, hoisin sauce, rice vinegar, ginger, and garlic. Add sesame oil if using. Pour the sauce into the skillet with the vegetables.
4. Combine and Thicken: Return the cooked chicken to the skillet. If you prefer a thicker sauce, stir in the cornstarch mixture. Simmer for 1–2 minutes until everything is coated and heated through.
5. Serve or Store: Serve over cooked brown rice or quinoa, or let cool completely before portioning for storage.

Calorie Count (Per Serving with Brown Rice)

• Calories: ~400
• Protein: 35g
• Carbs: 35g
• Fat: 10g
• Fiber: 5g

Why This is a Great Postpartum Meal

1. High in Protein: Chicken provides lean protein essential for tissue repair and energy replenishment.
2. Rich in Vitamins and Minerals: Broccoli, bell peppers, and snap peas are loaded with vitamins A, C, and K, which support healing and immunity.
3. Balanced Nutrition: The combination of protein, fiber-rich vegetables, and whole grains like brown rice or quinoa provides sustained energy for long postpartum days.
4. Anti-Inflammatory: Ginger and garlic have natural anti-inflammatory properties that may aid postpartum recovery.

How to Best Store the Stir-Fry

1. Cool Completely: Allow the stir-fry to cool to room temperature.
2. Portion into Containers: Divide into meal-sized servings, including a portion of brown rice or quinoa.
3. Use Airtight Containers: Freeze in freezer-safe containers or resealable bags for up to 3 months.
4. Reheat: Thaw overnight in the refrigerator, then reheat in a skillet or microwave until hot.

This Chicken and Vegetable Stir-Fry is a delicious, nutrient-packed meal that’s easy to reheat and perfect for supporting postpartum recovery.

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4. Turkey and Sweet Potato Chili

This chili combines lean ground turkey, sweet potatoes, beans, and tomatoes for a meal high in protein, fiber, and complex carbohydrates. It’s a comforting, warming dish perfect for postpartum recovery.

Turkey and Sweet Potato Chili Recipe

Ingredients (6 Servings)

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 large sweet potato, peeled and diced
• 1 red bell pepper, diced
• 1 (14-ounce) can diced tomatoes
• 1 (14-ounce) can black beans, rinsed and drained
• 1 (14-ounce) can kidney beans, rinsed and drained
• 2 cups low-sodium chicken or vegetable broth
• 2 tablespoons tomato paste
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon oregano
• 1/4 teaspoon cayenne pepper (optional)
• Salt and pepper to taste
• Optional toppings: chopped cilantro, shredded cheese, plain Greek yogurt, or avocado slices

Instructions

1. Cook the Turkey: Heat olive oil in a large pot over medium heat. Add ground turkey and cook until browned, breaking it up with a spoon. Remove and set aside.
2. Sauté Vegetables: In the same pot, sauté the onion, garlic, and red bell pepper for 3–4 minutes until softened.
3. Add Sweet Potatoes and Spices: Stir in sweet potatoes, chili powder, cumin, smoked paprika, oregano, and cayenne pepper (if using). Cook for 1–2 minutes to toast the spices.
4. Simmer the Chili: Add diced tomatoes, tomato paste, beans, cooked turkey, and broth. Stir well and bring to a boil. Reduce heat to low, cover, and simmer for 25–30 minutes, or until sweet potatoes are tender.
5. Adjust Seasoning: Taste and add salt and pepper as needed.
6. Serve or Store: Serve hot with optional toppings, or let cool completely before portioning for storage.

Calorie Count (Per Serving)

• Calories: ~350
• Protein: 28g
• Carbs: 38g
• Fat: 10g
• Fiber: 10g

Why This is a Great Postpartum Meal

1. High in Protein: Lean ground turkey supports muscle repair and provides sustained energy.
2. Rich in Fiber: Beans and sweet potatoes help maintain digestion and prevent postpartum constipation.
3. Complex Carbs: Sweet potatoes and beans provide slow-burning energy to keep you fueled throughout the day.
4. Comforting and Satisfying: The warm, hearty nature of chili makes it a perfect comfort food during recovery.

How to Best Store the Chili

1. Cool Completely: Let the chili cool to room temperature.
2. Portion into Containers: Divide into meal-sized portions using freezer-safe containers or resealable bags.
3. Label: Clearly label with the date and contents.
4. Freeze: Store in the freezer for up to 3 months.
5. Reheat: Thaw overnight in the refrigerator, then reheat on the stove or microwave until hot.

This Turkey and Sweet Potato Chili is a nutrient-packed, comforting meal that’s easy to prepare and perfect for postpartum recovery!

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5. Spinach and Feta Stuffed Chicken Breasts

Stuff chicken breasts with spinach and feta cheese, bake, and freeze. This dish is rich in iron and calcium, both essential for postpartum healing and breastfeeding mothers.

Spinach and Feta Stuffed Chicken Breasts Recipe

Ingredients (4 Servings)

• 4 boneless, skinless chicken breasts
• 2 cups fresh spinach, chopped
• 1/2 cup crumbled feta cheese
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 tablespoon olive oil
• Salt and pepper to taste
• Optional: 1/4 teaspoon crushed red pepper flakes
• Toothpicks or kitchen twine for securing chicken

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C) and lightly grease a baking dish.
2. Prepare the Filling: In a bowl, combine chopped spinach, feta cheese, garlic, oregano, and a pinch of salt and pepper. Add crushed red pepper flakes if desired for a little heat.
3. Prepare the Chicken: Lay each chicken breast flat and carefully slice a pocket into the side without cutting all the way through. Stuff each pocket with the spinach and feta mixture, securing with toothpicks or kitchen twine.
4. Season and Sear: Rub the outside of each chicken breast with olive oil and season with salt and pepper. Heat a skillet over medium-high heat and sear the chicken for 2 minutes per side to lock in flavor.
5. Bake: Transfer the chicken to the prepared baking dish and bake for 20–25 minutes, or until the internal temperature reaches 165°F (74°C).
6. Cool or Serve: Let the chicken rest for 5 minutes before serving or cool completely for freezing.

Calorie Count (Per Serving)

• Calories: ~300
• Protein: 35g
• Carbs: 2g
• Fat: 16g
• Fiber: 1g

Why This is a Great Postpartum Meal

1. High in Protein: Essential for muscle repair and energy recovery postpartum.
2. Rich in Calcium: Feta cheese and spinach provide calcium, crucial for bone health and breastfeeding mothers.
3. Iron-Rich: Spinach boosts iron intake, helping to replenish iron stores after delivery.
4. Low Carb and Nutrient-Dense: A satisfying yet light dish that doesn’t compromise on essential nutrients.

How to Best Store the Chicken

1. Cool Completely: Let the chicken cool to room temperature.
2. Wrap Individually: Wrap each stuffed chicken breast tightly in plastic wrap or aluminum foil.
3. Freeze in a Container: Place wrapped chicken in a freezer-safe container or resealable bag. Label with the date and contents.
4. Reheat: Thaw in the refrigerator overnight, then bake in a preheated oven at 350°F (175°C) for 20–25 minutes, or until heated through.

This Spinach and Feta Stuffed Chicken Breast recipe is a delicious, nutrient-packed meal that’s easy to prepare and perfect for ensuring postpartum health!

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Why Meal Prep Matters

During the postpartum period, your body undergoes significant changes as it heals and adjusts to supporting your baby. If you’re breastfeeding, your calorie needs increase, and a diet rich in protein, whole grains, iron, calcium, and healthy fats is essential for milk production and maintaining your own energy levels.

Preparing meals in advance saves precious time and ensures you won’t need to rely on takeout or less nutritious options when you’re exhausted. These meals can be reheated in minutes, allowing you to focus on bonding with your baby without compromising your health.

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Tips for Freezing Meals

• Use Airtight Containers: Invest in freezer-safe containers or resealable bags to prevent freezer burn.
• Label Everything: Clearly label each meal with the date and reheating instructions.
• Freeze in Portions: Divide meals into individual servings to make it easy to grab what you need.

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With these 5 meals prepped and ready to go, you’ll have peace of mind knowing you’re taking care of your health while adjusting to life with your new baby. Bon appétit!