40+ Meal & Snack Ideas to Make a Postpartum Mom

If you have a friend or family member who recently had a baby, bringing them an already prepared meal is often the greatest gift of all! This post features over 40 meal and snack ideas to make for a postpartum mom.

Whether you have a small group of friends or you’re putting together a meal train, these are great options to help that new mom eat healthy, home-cooked meals after giving birth. She won’t have to worry about making dinner with a newborn or resort to takeout every night.

4 different meals in large pots on a counter in the kitchen for meals to make a postpartum mom main header image.

When I had both my daughters, my friends all took turns bringing my family meals! Small gestures like this can be so helpful during that postpartum period.

Meal Train Ideas for Postpartum moms

Scroll through the various recipes – breakfast, lunch, dinner and even snacks! My sister made me a big bag of trail mix and it was a lifesaver having something quick and easy to grab while breastfeeding those first few weeks.

Vegan, vegetarian, gluten-free and dairy-free options, too!


Banana Blueberry Oatmeal Muffins (Christina Iaboni)

Blueberry oatmeal muffins in a muffin tin after baking.

These muffins are a healthy snack with fiber that a new mom can easily freeze and thaw for snacks.

More muffins:

Strawberry Oatmeal Rhubarb Muffins (Sabrina Currie): Easy to keep in the freezer and defrost as needed, these also contain fiber and vitamins important for restoring energy.

Healthy Banana Carrot Muffins (Savor the Spoonful): These fluffy and delicious banana carrot muffins are packed full of nutrition for both kids and adults. They are easy to store and provide great nutrition for a newly postpartum mom!

Maple Walnut Muffins (The Littlest Crumb): These Maple Walnut Muffins are a delicious snack. They take a bit more time to make (a new mom wouldn’t be able to make them herself), but she would definitely appreciate someone else making them for her! They are great for a quick bite to eat in between caring for a newborn baby.

Sweet Potato Oatmeal Bake with Blueberries (Bucket List Tummy)

Plates with a piece of sweet potato oatmeal bake on them, topped with blueberries.

This sweet potato baked oatmeal can be made in advance and reheated for a new or postpartum mom. Full of fiber, carbohydrates and antioxidants!

Carrot Cake Baked Oatmeal (Craving Something Healthy)

A large pan of carrot cake baked oatmeal on a table next a bowl of it with a spoon.

Carrot cake baked oatmeal is a nourishing breakfast casserole that tastes like dessert! It’s easy to make ahead and reheat with multiple servings.

More Baked Oatmeal Ideas:
Peanut Butter Banana Baked Oatmeal (Haute & Healthy Living).

Easy, Healthy Meal Prep Breakfast Sandwiches (Lauren Fit Foodie)

Make ahead breakfast sandwiches wrapped in foil with sharpie written on them with a pan of sandwiches in the background.

Not only are these meal prep breakfast sandwiches so easy to make, but they will make her life SO much easier on busy mornings. They are customizable, balanced in macros, delicious, freezer-friendly and make breakfast a BREEZE!

Healthy 4-Ingredient Banana Bread (Savor the Spoonful)

A loaf of banana bread with two pieces cut out of it on a white platter.

This easy to make banana bread requires only four simple ingredients and serves many! The perfect dessert or breakfast option for the whole week.

Lunch and Dinner

New Mama Charcuterie Board (KISS in the Kitchen)

A charcutier board full of foods a pregnant woman can't have like sushi, raw fish, cheese and crackers.

Although a casserole or family-friendly meal has its place, Shannon A. Garcia, MDS, RD, LD states this New Mama Charcuterie Board is her go-to for loving on a postpartum Mama! Filled with all the “off-limits during pregnancy foods”, it’s a fun and creative way to help nourish the new mom in your life.

Healthy Chicken Chili (Chew Out Loud)

A large bowl of healthy chicken chili on a table lined with a white towel next to spoons.

This healthy Chicken Chili takes only 30 minutes to cook, uses only one pot, and tastes like a cozy comfort in a bowl. Not only is it easy for YOU to make – but there will be plenty of leftovers a new mom can reheat for a few days.

The Best Cozy Autumn Wild Rice Soup (Well Nourished Mamas)

Chicken and wild rice soup in a white bowl on the table.

This Cozy Autumn Wild Rice Soup is the perfect dish to make or bring to a newly postpartum mom. Full of fresh produce, bone broth, and rotisserie chicken, this soup is rich in nutrients needed for postpartum healing including zinc, Vitamin D, protein, iron, and more!

It’s also dairy free, soy free, and gluten free, making it a great option for breastfeeding moms whose babies might have a milk allergy. Developed by Jamie Adams, MS, RDN, a women’s health dietitian and founder and owner of Mamaste Nutrition.

No Cream Leek and Potato Soup (What a Girl Eats)

No cream and leek soup in two small cups with saucers on a dining table.

This leek and potato soup is perfect for new moms! With just a handful of ingredients and no garlic or dairy. This is a great recipe for the dairy-free breastfeeding moms.

Other Soup Ideas:

  • Kale Meatball Soup (Bucket List Tummy): This kale meatball soup is full of warm and nourishing ingredients to aid in postpartum, like protein, fiber, antioxidants, electrolytes, veggies and more.
  • Easy Chinese Black Chicken Soup (Greedy Girl Gourmet): This easy Chinese Black Chicken Soup, also known as Silkie Chicken, is a traditional Chinese soup recipe that is delicious, nutritious AND only calls for 5 ingredients! Perfect for boosting a postpartum mom’s health.
  • The Best Chicken Soup Recipe (The Forked Spoon): This Chicken Soup recipe stands out as a nurturing and nutritious choice for postpartum recovery, offering comfort and warmth with every spoonful. Packed with tender chicken, vegetables, and a soothing broth, it provides essential nutrients to support new mothers on their journey of healing and bonding.
  • Youvarlakia or Greek Meatball Soup (Chef’s Pencil): This traditional Greek soup made with ground turkey, rice and veggies is loaded with lean proteins and vitamins and it’s both delicious and nourishing.
  • Nourishing Stracciatella Soup (My Chef’s Apron): Nourishing and incredibly comforting, this soup is perfect for postpartum moms. They can simply warm it up and add the amount of tortellini they want. Even a cup without is incredibly satisfying and nutritious.
  • Creamy Taco Soup (Get Inspired Everyday): Easy to make and reheat, this Creamy Taco Soup is the perfect recipe to bring to a friend. Enjoy it piled up with all your favorite toppings.

Creamy One Skillet Smothered Chicken Thighs (Dizzy Busy and Hungry)

A close-up of smothered chicken thighs in a cast iron skillet on the stove.

The ultimate comfort dish that could easily be served over rice or quinoa.

Also try:
Classic Chicken a la King (an Edible Mosaic).

Best Damn Vegan Lasagna with Homemade Seitan (Bites with Blair)

A slice of vegan lasagna on a white plate on a table.

This lasagna is perfect for your vegan or vegetarian friends! It’s a plant-based meal that’s also high in protein, which is hard to find.

Grilled Chicken Summer Salad (Kiran Campbell Nutrition): This easy to prepare chicken salad can be eaten cold, no heating necessary! You can also use rotisserie chicken to make it even quicker to prepare. This salad is fresh, light, and delicious!

Easy and Simple No-Knead Artisan Sourdough Bread (Stretch and Folds)

A loaf of sliced sourdough bread on a cutting board next to a sharp knife.

Maybe you don’t make them a meal, but a loaf of bread! Bread always comes in handy – it’s great for a quick snack or an easy lunch!

More bread options:
Quick Vegan Dinner Rolls (Healing Tomato): Make a big batch of these dinner rolls and reheat when you are ready to eat. The dinner rolls are effortless to make and seasoned with Everything Bagel seasoning.

Vegetarian Enchiladas Verde (Sigsbee Street)

Veggie enchilada verde in a pan on a grey towel on the counter.

This veggie enchilada recipe is the perfect recipe to prep and freeze for later. It is loaded with healthy veggies for a great healthy meal. A new mom can just pop it in the oven when she is ready to enjoy!

This recipe can be prepped and frozen for up to 2 months! So, a new mom could pull it out later if she already has too much food to eat.

Also try:
Make-Ahead Freezer Pork Carnitas (Hungry Hobby): You can pre-make these and let the new mom know she can freeze them if she already has a plethora of food. With these make-ahead freezer tips, they will taste just as delicious as they did when they were made fresh!

Baked Vegetable Risotto with Asparagus and Spinach (Cooking with Mamma C)

Baked vegetable risotto with asparagus in a glass baking pan on a table.

This Oven-Baked Risotto with Vegetables freezes well, reheats well and is always a hit!

Cottage Pie (Christina’s Cucina)

A close-up of a slice of cottage pie on a plate.

This gravy laden ground beef dish topped with fluffy mashed potatoes is THE best make ahead meal that is also perfectly frozen. Reheat and enjoy, as it tastes freshly made and is perfect for potlucks, new moms and more!

Ultimate Chicken Casserole (Butter Your Biscuit)

A chicken baked casserole right out of the oven in the pan with a wooden spoon in it on a towel.

This ultimate chicken casserole is a huge hit with the whole family, reheats well and taste even better the next day. 

More casseroles:
Ground Beef, Potato and Green Bean Casserole (Graceful Dame): This ground beef, potato, and green bean casserole is full of the savory, comforting flavors we all love but without any of those store-bought, canned cream soups. It is the perfectly nourishing, down home dinner that both momma and the whole family will love.

Spaghetti Squash Pizza Casserole (Raia’s Recipes): Easy and kid-friendly combine to make this spaghetti squash pizza casserole a win! It’s naturally grain-free and low in carbs, too! Plus, you can put it together ahead of time and then bake it whenever you want it.

Healthy Italian Meatballs (My Chef’s Apron)

Healthy Italian meatballs served over spaghetti and tomato sauce on a white plate.

An incredibly flavorful tomato sauce with meatballs is so easy to store and can create a variety of meals during the week, from quick plates of pasta to salads, to flavorful egg dishes. 

More meatballs:
Air Fryer Turkey Meatballs (Dizzy Busy and Hungry): These meatballs are so easy to freeze and reheat. They serve a multipurpose because they can be eaten by themselves or mix it with spaghetti and jar of pasta sauce.

Mom’s Best Classic Gluten-Free Vegan Baked Ziti (Strength and Sunshine)

Baked ziti in a glass pan after baking.

This is an allergy-friendly recipe that makes great leftovers to reheat all week long.

More pasta bakes:
Pasta al Forno with Smoked Mozzarella (Cooking with Mamma C): Pasta al Forno with Smoked Mozzarella is delicious comfort food that will be good for several meals.
Baked Ziti with Meatballs (Quiche My Grits).
Easy Freezer Lasagna (Fluxing Well).
Baked Ravioli Lasagna (Little Sunny Kitchen).

Easy Chicken Pot Pie (Budget Delicious)

A chicken pot pie after baking on a towel lined counter.

A comforting and easy chicken pot pie can be the perfect meal to feed a new mom and her family. They always make the best leftovers! She can easily freeze a couple pieces individually, too, and reheat for a later time.


Chocolate Chip Cookie Dough Protein Balls (Fit as a Mama Bear)

Someone holding a cookie dough protein bite in between their fingers.

Loaded with protein and healthy fats these cookie dough bites are balls of fuel! Perfect for new moms as they can pop them in their mouth as they feed to gain some energy and fuel.

Also try:
Peanut Butter Oatmeal Balls (Garlic Salt and Lime).

Oat Flour Oatmeal Raisin Cookies (Get Inspired Everyday!)

Oatmeal cookies after baking on a counter top.

These Oat Flour Oatmeal Raisin Cookies make the perfect healthy sweet treat for a mom with a new baby. They’re easy to eat one handed while holding a baby and keep well in the freezer for a quick and easy snack.

More Snack Ideas:
Busy Mom Trail Mix Recipe (Living in Happy Place)
Homemade Trail Mix (The Endless Meal)

For More Ideas/Related Posts:
Healthy, High Protein Breastfeeding Snacks
7-Day Breastfeeding Meal Plan
7-Day Postpartum Meal Plan

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