SNATCHED BY STACIE

POST-PARTUM MEAL PLAN WEEK ONE

Week 1: Focus on Recovery and Energy

Week 1 is all about supporting your recovery with meals that are rich in protein, iron, and vitamins to help rebuild your strength. These dishes are simple, nourishing, and easy to prepare. Batch cooking and versatile ingredients make it easier to stay on track during a busy postpartum schedule.

Tips for Success:

  • Batch Cook Soups and Stews: These are perfect for reheating throughout the week.

  • Snack Smart: Keep healthy options like boiled eggs, nuts, or fruit readily available.

  • Prep Hydrating Drinks: Prepare herbal teas or infused water to stay hydrated and support milk production.

Week 1 Meal Plan

  • Monday

    • Breakfast: Scrambled eggs with spinach and whole-grain toast.

    • Lunch: Chicken and veggie soup with a side of whole-grain crackers.

    • Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli.

  • Tuesday

    • Breakfast: Oatmeal with almond milk, walnuts, and diced apples.

    • Lunch: Grilled turkey and avocado wrap with a side of sliced cucumbers.

    • Dinner: Shrimp stir-fry with snap peas, carrots, and jasmine rice.

  • Wednesday

    • Breakfast: Smoothie with almond milk, frozen berries, spinach, and protein powder.

    • Lunch: Lentil soup with a small side salad.

    • Dinner: Baked chicken thighs with mashed cauliflower and roasted zucchini.

  • Thursday

    • Breakfast: Greek yogurt with granola, fresh berries, and a drizzle of honey.

    • Lunch: Tuna salad lettuce wraps with a side of veggie sticks.

    • Dinner: Garlic butter shrimp with roasted Brussels sprouts and quinoa.

  • Friday

    • Breakfast: Whole-grain toast with almond butter and sliced banana.

    • Lunch: Leftover lentil soup with a slice of whole-grain bread.

    • Dinner: Turkey meatballs in marinara sauce over spaghetti squash.

  • Saturday

    • Breakfast: Pancakes made with whole-grain mix, topped with almond butter and fresh fruit.

    • Lunch: Leftover shrimp stir-fry with rice.

    • Dinner: Chicken fajitas with bell peppers and onions, served in lettuce wraps.

  • Sunday

    • Breakfast: Smoothie bowl topped with granola and sliced peaches.

    • Lunch: Grilled chicken Caesar salad with whole-grain croutons.

    • Dinner: Veggie-packed turkey chili with a side of cornbread.

Previous

POST-PARTUM MEAL PLAN
Next

POST-PARTUM WEEK TWO