The Ultimate Postpartum Grocery List and Meal Ideas

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This is a handy list of recipes, meals and snack ideas that come together quickly to nourish you and baby based on the best foods to eat during pregnancy, postpartum and for breastfeeding. Use this postpartum grocery list to help stock your fridge, freezer and pantry before baby arrives, or to prepare postpartum meals after delivery.

One of the most important, yet maybe most overlooked, areas of birth preparation is getting your fridge and pantry stocked with healthy foods to eat in the days leading up to birth, during labor and after baby arrives.

A search of Google or Pinterest will yield you an infinite number of lists of the best food for pregnancy and breastfeeding. But actual recipes, much less a plan on how to eat them in a single day, is a little more elusive.

Healthy eating advice and research abounds, so I thought Id make a very practical and useful list of easy postpartum meals and recipes that you can prepare when trying to figure out what to eat during the 4th trimester. 

The goal of this list is to take the confusion and overwhelm out of what to eat postpartum and while breastfeeding

To make it super easy for you to feed yourself and your family, download the FREE printable postpartum grocery list featuring all the best superfoods for nourishing you and baby + additional ingredients for the recipes in this article. Sign up for email updates below so that you can get the printable!

pregnancy grocery list printable

If you are still in your first trimester or second trimester, check out our pregnancy grocery list here.

Easy & Healthy Postpartum Meals

For my first baby it never occurred to me to stock up on food for postpartum recovery. As a result we were left scrambling constantly for meals. We ate more convenience foods and lots of takeout. All while trying to figure out a newborn!

With my 2nd baby, I knew I needed help in the area of food and asked my family to bring meals. We got a ton of food, but not necessarily the way we eat. And a lot went to waste.

Jump ahead to baby # 4 and I knew I had to take it to another level if I wanted to have foods on hand that I love, that are healthy and easy to make into meals and snacks. Thats how this list was born.

The list is broken into 5 areas:

  1. Postpartum Snacks (This includes easy breakfast and lunch ideas)
  2. Pantry items to have on hand to make snack making and cooking easier
  3. Postpartum Dinner ideas
  4. Drinks
  5. Make ahead items to freeze

The food principles that this list follows:

1- clean foods - real food with limited processing for the most part
2- low to no sugar - if using sugar stick to honey, maple sugar or coconut sugar in moderation
3- gluten free - because thats how I roll
4- healthy fats - boost omega 3s
5- fairly easy to make
6- energy boosting foods (because you are growing a human inside you!)

Read more about the basic principles of nourishing your pregnant body.

Throughout the list you will see links to my favorite recipes and products.

postpartum grocery list

{Disclosure: This page contains affiliate links. Read more here.} 

Snacks for After Delivery

These are some postpartum snacks to stock up on and healthy snack ideas for the 4th trimester.

Having easy healthy snacks already prepared that you can eat one handed will make life so much easier once baby arrives. Consider making ahead some homemade breastfeeding snack recipes too!

If you prefer to buy your snacks, also check out this list of prepackage breastfeeding snacks

  • Cut up fresh veggies (cucumbers, carrots, baby tomatoes, broccoli, celery) with homemade yogurt dip
Avocado yogurt dressing from 5minutesforMom
Vegan Triple Berry Chia Seed Pudding by Natural
Vegan Triple Berry Chia Seed Pudding by Natural Chow
  • Rice cakes with nut butter, bananas, raisins and hemp seeds
  • Hummus
  • Liver meatballs
  • Peanut, almond or sunbutter with rice cakes, celery, toast or crackers
  • Buttered radishes with Kerry Gold butter (seriously good, you will thank me later)
  • Lemon salted cucumbers
  • Cheese sticks
  • Guacamole
  • Eggs for scrambles, omelets, egg sandwiches or hard boiled eggs
  • Deviled eggs with avocado
  • Trail mix or nuts (almonds, walnuts, cashews, sunflower seeds, pepitas)
  • Dried fruit - raisins, dates, apricots or cranberries
  • kale(spinach) and artichoke dip
  • wild caught canned sardines, anchovies and smoked oysters
  • gluten free bagel with cream cheese + smoked salmon (optional add: red onion, capers, tomato or avocado)
  • Curry chicken salad or egg salad (this recipe is mayo free!) sandwiches or tuna salad
  • Coconut manna/butter by the spoon or in baked goods or smoothies

Related: 50+ Amazingly Healthy Snacks for Pregnancy!

Healthy Pantry Items

These items will help make snack making easy. Plus all these foods can be added to others dishes to give you a power/energy boost.

  • Coconut oil + coconut manna - eat alone or add to smoothies, oatmeal, use to cook veggies etc.
  • Hemp seeds - add to smoothies, oatmeal, salads, dressings, baked goods, pancakes
  • Chia seeds - add to smoothies, oatmeal, salads, dressings, as egg substitute, baked goods
  • Flax seeds - add to smoothies, oatmeal, salads, dressings, as egg substitute, baked goods
  • Olive oil or avocado oil - cooking, dressings
  • Apple cider vinegar - healthy drink, dressings
  • Lemons and limes - drink with water, add to dressings, simple alkaline vegetables
  • Dark chocolate - makes everything better

RELATED : 15 Things to do before your baby arrives (A Healthy Mamas Guide)

Easy Postpartum Dinner Ideas for Breastfeeding Moms –

Some of these are easy postpartum meals and some are items to have to make dinner quick, easy and nutrient packed. Many of these recipes also contain foods that increase milk supply and are breastfeeding friendly. 

These easy breastfeeding dinner ideas are good to have on hand as well.

Postpartum Dinner Ideas

  • Have bag of potatoes for easy baked potatoes - russets + sweet (super easy in the instant pot) serve as a side or loaded with any veggies and meat combo for a main course
  • Store bought healthy tortillas (choose ones with the most basic ingredients - corn, water, salt) for quick wraps, tacos, fajitas, or bread substitute
  • Cheese, full- fat sour cream, real butter (Kerry Gold)
  • Rice, quinoa and canned refried or black beans - for easy taco bowls
  • Fajitas - crock pot
  • Coconut taco chicken - this is what I made the day baby #4 was born 
  • Shrimp, spinach mushroom pasta - this is what I made the night my first baby was born 
  • Gluten Free Pasta Salad

More Labor Inducing Recipes Here.

gluten free pasta salad
Gluten Free Pasta Salad from Birth Eat Love
Slow Cooker Rotisserie Chicken by Crystal and Comp
Slow Cooker Rotisserie Chicken by Crystal and Comp

Related - Lactation Recipes for Making More Breast Milk

  • Pre-made hamburger or turkey burger patties
  • Sweet and Spicy Meatloaf - great family meal that makes leftovers
  • Lentil stew - with sweet potato and kale
  • Super simple slow cooker beef roast
  • Canned salmon patties
  • Southern style green beans and red potatoes with chicken - crock pot
  • Frozen veggies - 1 each green beans, greens or spinach, squash, Brussel sprouts, broccoli
  • Canned beets - serve on salads or with lemon and salt
  • Homemade sauerkraut - try this its easier and tastes better than you think! And so good for gut health.

Want even more meal ideas for breastfeeding? Check out this breastfeeding menu for ideas!

More healthy family dinners here.

Healthy Drinks for Postpartum

Having healthy drinks on hand is a MUST for staying hydrated. This list of tea for pregnancy and postpartum is very helpful.

Here is a list of drinks for postpartum:

Make ice tea with raw honey and combo of any of the above. This is my favorite pregnancy iced tea recipe that also makes a great labor tea and drink for postpartum recovery. These gallon iced tea recipes are also great.

Want more ideas of what to drink besides water and tea?

Check out this list of 15 Healthy Pregnancy Drinks.

And this list of what to drink to increase milk supply

Breastfeeding Friendly Make Ahead Meals to Freeze

Preparing to breastfeed? Having breastfeeding friendly foods on hand is super important for making breast milk from the very beginning.

If you are going to be breastfeeding for the first time, take time to read these tips for preparing to breastfeed too. 

This list includes good meals to freeze before baby comes:

Need breastfeeding friendly recipes? This ebook has 12 freezer meal recipes that support breastfeeding and healing postpartum.

If you stock up on the above items you will always have food on hand when hunger hits.  One of the keys to keeping yourself balanced during pregnancy and postpartum is eating enough of the right foods so both you and baby can flourish.

Having a a fridge, freezer and pantry that is stocked is so important for taking the stress out of cooking and eating during the final weeks of pregnancy and in the months after having a baby.

Need a plan to help stock your freezer before baby? Get your copy of Healing Freezer Meals for Postpartum and Breastfeeding! This ebook will guide you through making healthy freezer meals that support breastfeeding and help you to recover WELL from childbirth.

Need breastfeeding friendly recipes? This ebook has 12 freezer meal recipes that support breastfeeding and healing postpartum.
Click to grab your copy!

More On Healthy Eating for Moms

The goal here at Birth Eat Love is to make eating healthy easier for Moms during pregnancy and postpartum.

Make sure to sign up for email updates below to get your download of the Ultimate Grocery List. It makes shopping for healthy foods during pregnancy and postpartum so much easier. Print it out and give it to your partner, family member, or friend and let them do the shopping!

Found this post helpful? Pin it for later and share with your friends! Thank you!

Getting ready for baby? Fill your fridge with these foods in the 3rd trimester so that you are ready for postpartum and breastfeeding.


So what are your ultimate recipes for pregnancy and breastfeeding? What foods are you craving right now? Share in the comments below!

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8 thoughts on “The Ultimate Postpartum Grocery List and Meal Ideas

  1. You are amazing! About to give birth any day and this post is a one stop shop lifesaver! Thank you for compiling these ideas and recipes.

    • Thank you so much for your comment! I am so glad you find it useful! Congratulations to you on your approaching birth!! My favorite labor coping activity is cooking. Try picking a recipe you LOVE and making it during early labor to keep your mind occupied. Tell yourself you will enjoy it once your baby is here. I did this with all 4 of mine. With baby #2 I set the delay timer on the bread maker. She was born 5 minutes after the bread was ready!

      Remember YOU were made to do this! Many blessings!

  2. What a lovely story about the bread maker timer! So funny, you literally had a bun in the oven 🙂 I agree, you are amazing! This is a super helpful list, even for a mama with small ones. Thank you so much for posting!

    • Too funny!! Actually hadn’t though of that! I am so glad you like it and find it useful. The best part was eating the hot buttery bread after the first feeding! I’m gluten free now. LOL. Thanks so much for your comment!


  3. Just a question about your tea list, i thought hibiscus was a no-no for pregnancy and nursing?
    Also i’m lead to believe green tea is not so great for pregnancy…?

    • Hi Jessica and thank you for your question. There is conflicting info out there about a lot of herbs and teas during pregnancy and breastfeeding. Many pregnancy tea recipes on natural site include hibiscus. Green tea has less caffeine than black tea which is generally accepted as safe. I personally used both and did not have issues, but always discuss your thoughts with your care provider before making decisions about your pregnancy.

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