Easy Postpartum Foods to Prep Before Baby

One of the best things you can do before baby arrives is have easy, nourishing foods ready to grab from the fridge or freezer. Basically, you need to be able to eat it one handed! During those early postpartum days, the last thing you want to think about is what you're going to make for breakfast or a snack!

like keeping things SIMPLE—foods with protein, fiber, healthy fats, and ingredients that will actually keep you satisfied.

Here are a few easy postpartum foods you can prep ahead for yourself or make for a new mom in your life.

Energy Protein Balls

These are perfect when you need something you can literally grab with one hand. Keep them in the fridge or freezer for an easy snack.

Ingredients

• 2 cups rolled oats

• 1 cup peanut butter or nut butter of choice

• 1 cup vanilla protein powder (2 scoops!)

• ¼ cup chia seeds

• 1 cup chocolate chips

• 1/4 cup honey or maple syrup

• 1 tsp cinnamon

Directions

1. Mix oats, nut butter, protein powder, chia seeds, and cinnamon.

2. Stir in chocolate chips and honey/maple syrup if using.

3. If you feel like the mixture isn't sticking well, add a tbsp of milk or water!

4. Wet your hands and roll into balls.

5. Sprinkle a little bit of flaky salt

6. Refrigerate 20–30 minutes to set- I leave overnight!

Tip: If the mixture feels too sticky, add a few more oats. If it's too dry to roll, add a little more peanut butter or honey.

Freezer Breakfast Sandwiches

Make a batch of these before baby arrives and stash them in the freezer. You can also add bacon or breakfast sausage for even more protein.

Makes 10 sandwiches

Ingredients

• 12 eggs

• ¼ cup milk

• Dash of salt

• 1 tsp black pepper

• 12 slices cheese

• 12 English muffins

• Optional: cooked bacon or breakfast sausage

Directions

1. Preheat your oven to 325°F and grease a 9×13-inch baking dish.

2. Crack the eggs into a large bowl and add the milk, salt, and pepper.

3. Whisk until well combined.

4. Pour the egg mixture into the prepared baking dish.

5. Bake for 18–22 minutes, or until the eggs are set in the center.

6. Allow the eggs to cool before cutting them into 12 squares.

7. Slice the English muffins in half.

8. Top each English muffin with one egg square and one slice of cheese. Add cooked bacon or sausage, if desired.

9. Close the sandwiches and enjoy immediately or wrap individually for meal prep.

To Reheat

If refrigerated, place the sandwich in a 350°F oven for approximately 5 minutes, or until warmed through and the cheese is melted.

If you're freezing the sandwiches, thaw overnight in the refrigerator before reheating for best results.

2-Ingredient High-Protein Ranch Dip

This could not be easier and is great to keep in the fridge with chopped veggies, crackers, or anything else you like to dip.

Ingredients

• 2 cups plain Greek yogurt

• 1 packet Hidden Valley Ranch seasoning

Directions

1. Add the Greek yogurt and ranch seasoning to a bowl.

2. Stir until completely combined.

3. Refrigerate until ready to serve.

Pair with pre-cut veggies for an easy snack that requires almost zero thought.

Hard-Boiled Eggs

Sometimes the simplest foods are the BEST foods to have ready postpartum.

I like to make a batch of hard-boiled eggs ahead of time using my egg maker and keep them in the refrigerator for an easy grab-and-go protein source.

Eat them on their own with a little salt, add them to toast, make egg salad, or pair them with fruit and crackers for a quick mini meal.

Storage: Hard-boiled eggs can be refrigerated for up to 1 week after cooking.

Easy Overnight Oats

This recipe makes four servings, so you can prep several breakfasts at once. I love portioning them into individual jars so they're ready to grab straight from the fridge.

Makes 4 servings

Ingredients

• 2 cups rolled oats

• 1 cup plain Greek yogurt

• 2 tsp vanilla extract

• 2 tbsp honey or maple syrup

• 4 tbsp chia seeds

• 1 cup milk of choice

• 1/4 cup peanut butter

• Dash of salt

• Dash of cinnamon

• Dark chocolate to top

Directions

1. Add the oats, Greek yogurt, vanilla, honey or maple syrup, chia seeds, milk, salt, and cinnamon to a large bowl.

2. Stir until everything is well combined.

3. Divide evenly between 4 jars or containers.

4. Cover and refrigerate overnight.

5. In the morning, stir and add an extra splash of milk if you prefer thinner oats.

6. Add your favorite toppings and enjoy!

Topping Ideas

Try adding fresh or frozen berries, banana, peanut butter, chopped nuts, granola, coconut, or an extra drizzle of honey.

Make Postpartum Food as Easy as Possible

Postpartum is NOT the time I want to be making complicated meals or worrying about eating perfectly. The goal is simply to have nourishing, satisfying foods around that require as little effort as possible.

Prep a few things before baby arrives, freeze what you can, and make the foods you know you'll actually want to eat.

And if you're wondering what to bring a newly postpartum mom? A container of homemade energy balls or a batch of freezer breakfast sandwiches is a pretty good place to start. 🤍