Postpartum Meal Planning

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.

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 ideas for postpartum

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

This vegan chia seed pudding recipe is great for a quick breakfast or meal prep. It's creamy, satisfying, and packed with plant-based protein!

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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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Easy Vegan Waffles

This dairy free and egg 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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Dairy Free & Egg Free Coffee Cake

This dairy-free and egg-free coffee cake recipe is moist, soft, and perfectly sweet with a crunchy streusel topping. It’s easy to make with simple vegan ingredients, the perfect sweet treat with a hot cup of coffee.

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Pasta recipes

Vegan Pasta Primavera

This vegan pasta primavera recipe is loaded with fresh spring vegetables in a creamy dairy-free sauce. It’s light, bright, and satisfying. Great for lunch or dinner!

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Dairy Free Hamburger Helper

This dairy free hamburger helper recipe comes together with savory ground beef in a creamy tomato sauce with macaroni noodles. It's cooked in one pot and takes about 30 minutes from start to finish.

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Dairy Free 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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Vegan Pasta Puttanesca

This vegan puttanesca recipe is a flavorful Italian pasta dish with a homemade, savory sauce containing tomatoes, olives, capers, and garlic. It's ready in under 30 minutes, for a comforting meal with big flavor!

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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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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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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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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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Dairy Free Taco Pasta Salad Recipe

You’ll love this taco pasta salad that is packed with all of the classic taco flavors. It’s easy to make, hearty, and delicious. This recipe is great as a side dish for parties or main dish for lunch and dinner.

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Casserole recipes

Vegan Broccoli Rice Casserole Recipe

This vegan broccoli rice casserole comes together with 7 ingredients. Everyone will love this comforting classic as a main dish or side.

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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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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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Dairy Free Enchilada Casserole

This dairy free enchilada casserole comes together with layers of sweet potatoes, black beans, and tortillas. It’s baked to perfection, great for an easy weeknight dinner.

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Rice recipes

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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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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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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Soup recipes

Dairy Free Zuppa Toscana

This Dairy Free Zuppa Toscana features Italian sausage, crispy bacon, and potatoes in a creamy broth. It’s an easy Olive Garden copycat soup that’s rich, hearty, and full of flavor. Great for weeknight meals, leftovers, and freezing.

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Roasted Butternut Squash Soup

This easy butternut squash soup recipe uses simple ingredients and is bursting with fall flavors. It's creamy, delicious, and dairy free!

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Dairy Free Lasagna Soup

You'll love this one-pot dairy free lasagna soup recipe for easy weeknight dinners. It's hearty, comforting, and ready in under 30 minutes. Enjoy all the flavors of classic lasagna in soup form!

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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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Dairy Free Stuffed Pepper Soup

This dairy free stuffed pepper soup recipe is hearty, comforting, and tastes delicious. It has all the flavors of traditional stuffed peppers but is served in deconstructed soup form. Great for an easy weeknight dinner, meal prep, or make ahead freezer meal.

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More main dishes

Dairy Free Sloppy Joes

This quick and easy dairy free sloppy joe recipe is the ultimate weeknight dinner. Sloppy joe sandwiches are sweet, savory, and delicious!

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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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Marry Me Chickpeas

This marry me chickpeas recipe is a vegan twist on the viral dish. It’s rich, creamy, and flavorful. Great for an easy weeknight meal or impressing guests.

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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 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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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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Easy dairy free postpartum snacks

Date and Hazelnut Bliss Balls

Hazelnut date balls are the ultimate vegan and gluten free truffle-like treat! They are the perfect balance of rich and sweet, with a soft crunchy bite. Blend, roll, enjoy!

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Lemon Date Balls

These lemon cashew coconut date balls are quick and easy to make, vegan, gluten free, and delicious. They're creamy and smooth with a soft crunch!

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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 Vegan Banana Bread

This dairy free and egg free banana bread recipe is perfectly sweet, moist, and fluffy. 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

1. Leftovers: When making a recipe, double or triple the ingredients to batch cook. Save leftovers in the fridge or let cool completely then freeze.
2. 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.
3. 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.

I hope these postpartum meals are helpful! Let me know if you recreate any.