Why Every New Parent Needs a Postpartum Nutrition Plan: How TENDER.LY Can Help You Prepare for the Fourth Trimester

As a doula, I’ve seen firsthand how overwhelming the first few weeks after birth can be—not just for the baby, but for parents too. One of the most common areas that gets overlooked is nutrition. While it’s easy to focus on your baby’s feeding plan, it’s equally important to plan for your own nutritional needs during this time. Supporting the whole family is a big part of my job, including helping parents ensure they have the food and nourishment they need to thrive during those early, exhausting days.

 

In the whirlwind of newborn care, it’s easy to forget about your own needs. However, proper nutrition is a key component of postpartum recovery. Whether you’re breastfeeding, pumping, or formula-feeding, your body needs fuel to heal, produce milk (if applicable), and regain energy after birth. Without a thoughtful nutrition plan, parents can end up feeling depleted, which can affect not just physical recovery but also emotional well-being.

 

That’s where planning comes in. By creating a solid postpartum nutrition plan, you’re setting yourself up for success. Having healthy meals ready to go can relieve stress and ensure you’re nourishing your body without having to think too much about it in those sleep-deprived days.

 

Having Conversations with Your Support Network: Meal Trains and Beyond

 

Your support network—whether it’s family, friends, or neighbours—can play a huge role in helping you with meals. However, many new parents don’t think about the specifics of this support ahead of time, and others might not know how best to help. That’s where having a clear conversation comes in.

 

Start by asking yourself: what kind of help do you need with meals? You can begin by sharing your dietary restrictions or preferences, whether they’re gluten-free, dairy-free, or specific to your family’s needs. It’s also helpful to let people know if you’d prefer simple meals or more prepared dishes that can be frozen for later use.

 

One of the best ways to set up this support is by organizing a meal train. A meal train is a simple way for friends and family to sign up to drop off meals or even just ingredients for specific dishes. It ensures that you’re not overwhelmed by too many offers at once, and it allows those offering help to see exactly what you need. You can create a shared document or use an app (like Meal Train or TakeThemAMeal) that allows friends and family to claim a day or dish to bring.

 

Meal Prep: Getting Ahead of the Game

 

Meal prep can be a game-changer, especially if you plan ahead during pregnancy. Consider batch cooking and freezing meals in the weeks leading up to your due date. Dishes like soups, stews, casseroles, and lasagna freeze well and can be easily reheated. When your support network is coming over, you can ask them to help with meal prep too. You don’t have to do everything alone, and having someone to chop vegetables or stir a pot can make the process go much faster.

 

When you plan your meals ahead of time, you’re also making sure that you have the right nutrients on hand to support breastfeeding or postpartum recovery. Think about meals rich in protein, fibre, and healthy fats—things like hearty salads, grain bowls, smoothie packs, and easy-to-assemble rice or quinoa dishes. By preparing in advance, you’ll avoid scrambling for takeout or relying on pre-packaged options.

 

Creating a List of Your Favourite Go-To Meals

 

To make meal planning even easier for your support network, create a list of your favourite meals and snacks. This way, family and friends know exactly what you love, and they can pitch in to create those dishes for you. Include specific ingredients or dishes that are both comforting and easy to prepare. Also, don’t forget snacks! Granola bars, nuts, fruit, or smoothies are great for quick energy boosts when you’re running on little sleep.

 

This list should also include food you want to have available in your kitchen—whether that’s specific ingredients for meals you’re planning to make yourself or simple options that family and friends can stock up on for you. Make sure it’s all easy to access and doesn’t require too much energy on your part when it comes time to eat.

 

Postpartum doulas (like myself) understand how important postpartum nutrition is to both physical and emotional recovery. Most will have a Postpartum Meal Prep service to provide families with the support they need, whether it’s preparing meals before the baby arrives or assisting with postpartum nutrition during the early weeks. We offer personalized meal plans tailored to your specific dietary needs, and our goal is to ensure you have nourishing meals that support your healing and energy.

 

Whether you’re looking for a few nutritious meals to freeze or a full month of meal prep support, we’ve got you covered. We also provide guidance on easy meal prep ideas to make sure you can keep your pantry and fridge stocked with the options you like.

 

Be Kind to Future You: The fourth trimester is hard enough without worrying about what you’ll eat every day. By planning ahead, you’re not just setting yourself up for a smoother postpartum journey, but you’re also being kind to future you. Setting up meal support and prepping meals in advance will save you time, energy, and stress, allowing you to focus on your recovery and enjoying those early moments with your baby.

 

Chat soon, 

Alix

 

Image creator is @rilloschwartz