If you’re postpartum meal planning for yourself or a loved one, these simple recipes are perfect for new moms.
The goal of this postpartum meal plan is to reduce stress around meal prep and deciding what to eat throughout the day. Take guesswork out of the equation with these nourishing make-ahead recipes.
I'll be focusing on easy meals made with whole foods, whole grains, protein, fiber, and healthy fats. Think lots of vegetables, leafy greens, fruit, oats, nuts, and seeds.
Postpartum meals
This collection of postpartum friendly recipes are all dairy free and egg free, plus can easily be made gluten free to fit specific dietary needs.
Breakfast
Chocolate Chip Overnight Oats
This chocolate chip overnight oats recipe comes together with gluten-free oats, dairy-free milk, vegan chocolate chips, maple syrup, and chia seeds.
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Dairy Free and Egg Free Pancakes Recipe
Homemade dairy free and egg free pancakes are simple to make for breakfast or brunch. They're soft, light, and fluffy!
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Chia Seed Pudding
Chia Seed Pudding is dairy-free, gluten-free, and vegan-friendly. It comes together with chia seeds, non-dairy milk, and a sweetener of choice.
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Dairy-Free Baked Oatmeal Bars
Dairy-Free Baked Oatmeal Bars are soft and chewy breakfast treats that doubles as the perfect mid-day snack.
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Vegan Breakfast Quiche
This vegan quiche recipe comes together with fresh vegetables, a savory egg substitute, and buttery crust. It’s easy to make and the perfect dish for breakfast or brunch!
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Tofu Scramble Tater Tot Casserole
Tofu Scramble Tater Tot Casserole is the ultimate vegan and gluten-free breakfast or brunch recipe. This loaded casserole will satisfy everybody in the family.
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Dairy-Free Overnight Oats
Upgrade your breakfast game with these easy dairy-free overnight oats! Simple make ahead meal for busy mornings.
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Dairy Free Waffle Recipe (Vegan and Gluten Free Option)
This dairy free waffle recipe yields large, soft, and healthy vegan belgian waffles! They are golden brown and crispy with a fluffy texture. Great for busy mornings or weekend brunch.
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Dairy Free and Egg Free French Toast
No dairy? No eggs? No problem! Vegan French Toast is custardy and creamy on the inside, with a crispy texture on the outside.
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Main dishes
Sweet Potato Chili Recipe
This sweet potato chili recipe is easy to make, wholesome, and full of flavor! It comes together in one pot, in just under 1 hour.
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Tofu with Broccoli Stir Fry
This pan fried tofu with broccoli rice bowl combines crispy tofu with tender broccoli coated in a sweet and savory vegan stir fry sauce.
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Meatballs and Rice
This meatballs and rice recipe is great for a weeknight dinner! The juicy baked meatballs pair perfectly with the creamy gravy and fluffy rice. This 30 minute meal is warm, delicious, and comforting!
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Old Fashioned Sloppy Joe Recipe
This quick and easy old fashioned sloppy joe recipe is the ultimate weeknight dinner. Sloppy joe sandwiches are sweet, savory, and delicious!
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Dairy Free Lasagna
This dairy free lasagna recipe comes together with a hearty meat sauce and creamy almond ricotta. It's easy to make and ready in about 1 hour.
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Lemon Pasta Recipe
Recreate Ina Garten's lemon capellini with 4 ingredients in 15 minutes. This garlic lemon pasta recipe is perfect as an entree or side dish.
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Easy Veggie Pasta Salad
This easy veggie pasta salad is loaded with tomatoes, zucchini, bell pepper, red onion, black olives, and tossed with a zesty homemade balsamic dressing.
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Peanut Tofu Bowls
Peanut Tofu Bowls come together with a base of rice topped with baked tofu, crispy broccoli, strips of bell pepper, shredded carrots, and a drizzle of homemade peanut butter sauce.
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Kale Crunch Salad (Chick-Fil-A Copycat Recipe)
This Copycat Chick-Fil-A Kale Crunch Salad recipe is made with curly kale, crunchy green cabbage, roasted almonds, and a flavorful homemade apple cider dijon dressing.
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Tahini Pasta
This tahini pasta recipe is creamy, filling, and comforting. It comes together with 4 common ingredients in 15 minutes. Add pasta with tahini sauce to your dinner rotation this week!
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Old Fashioned Pot Roast Recipe
This old fashioned pot roast recipe is made in the slow cooker with simple ingredients. It's a classic comfort food that's perfect for Sunday dinner.
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Dairy Free Beef Stroganoff Recipe
This dairy free beef stroganoff recipe comes together with savory ground beef and fresh mushrooms in a rich, creamy sauce. It's hearty, filling, and great for a weeknight meal.
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One Pot Deconstructed Stuffed Peppers
This Deconstructed Stuffed Peppers recipe comes together with ground beef, bell peppers, onion, tomato sauce, cooked rice, and seasoning. The same traditional stuffed bell pepper flavors but faster and less work!
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Ground Beef Sliders Recipe
These baked ground beef sliders are quick and easy to make. Ready in 30 minutes! They're beefy, flavorful, and great for meal prep.
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Vegan Mac and Cheese without Cashews
My vegan mac and cheese without cashews is quick and easy to make. It’s rich, smooth, and creamy. The ultimate weeknight dinner!
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Easy Crescent Roll Taco Bake Recipe
This crescent roll taco bake recipe comes together with seasoned ground beef and creamy refried beans in a soft, buttery crescent roll crust. Add your favorite taco toppings for the ultimate easy weeknight meal.
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Gnocchi Bolognese
This easy gnocchi bolognese recipe combines soft, pillowy gnocchi with a rich, meaty sauce. It comes together in 30 minutes and is perfect for date night, sunday supper, or a simple weeknight meal.
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15-Minute Soft Shell Tacos
These soft shell tacos come together with ground beef, homemade seasoning, and toppings of your choice. Great for an easy weeknight dinner!
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Snacks
Vegan Protein Balls with Hazelnuts and Dates
These vegan protein balls with hazelnuts and dates are the ultimate vegan and gluten free truffle-like treat! They are the perfect blend of rich and sweet, with a soft crunchy bite made from wholesome ingredients.
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Dairy Free and Egg Free Lactation Cookies
My dairy free oatmeal cookies are thick, soft, and chewy with perfectly crispy edges.
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Coconut Bliss Balls with Dates
These coconut date bliss balls are chewy, nutritious, and delicious. They’re no-bake and the perfect make-ahead treat!
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Best Dairy Free Banana Bread (Vegan and Gluten Free Options)
This dairy free banana bread recipe is perfectly sweet, moist, and fluffy. No eggs needed! It takes 10 minutes of prep time and bakes in under 1 hour. The ultimate treat for breakfast, snack, or dessert!
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Best foods to freeze
Postpartum freezer meals are the ultimate hack for new parents! Just be sure to label the containers with the date, what the meal is, and how to reheat.
- Soups and stews like my dairy free pumpkin soup, creamy potato soup, and beef stew.
- Burritos, chimichangas, and enchiladas!
- Meatballs like my easy baked meatballs or dairy free swedish meatballs.
- Casseroles like my spaghetti squash pizza casserole or these vegan breakfast casserole recipes.
- Pasta sauce like my homemade marinara sauce or pizza sauce from scratch!
- Muffins like my vegan blueberry muffins, banana chocolate chip muffins, or pumpkin muffins.
Kitchen time savers
- Leftovers: When making a recipe, double or triple the ingredients to batch cook. Save leftovers in the fridge or let cool completely then freeze.
- Frozen food: Make a tasty side dish using frozen vegetables or use a freezer meal for a speedy lunch or dinner. Try my air fryer frozen green beans, air fryer frozen brussels sprouts, air fryer frozen hamburgers, and air fryer frozen nuggets.
- Premade dressings and sauces: An easy way to save time in the kitchen is by stocking up on good store-bought dressings, sauces, and dips. I love making homemade sauces but lean on convenience foods during the postpartum period.
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