Postpartum Nutrition 101: What to Eat to Support Breastfeeding and Recovery

After childbirth, your body enters a phase of intense repair while also producing nourishment for your baby. Food becomes medicine, fueling faster recovery, hormone balance, and milk production.

1. Protein-Rich Meals to Repair Tissue

Cooked chicken, eggs, lentils, and slow-cooked meats help rebuild strength and muscle tissue.

2. Complex Carbs for Energy

Breastfeeding burns 300–500 calories a day. Foods like quinoa, rice, oats, and sweet potatoes offer sustainable fuel.

3. Healthy Fats for Milk Production

Omega-rich foods support brain health and increase the richness of breastmilk.

4. Hydrating Soups & Broths

Hydration is critical postpartum, especially for breastfeeding mothers. Warm broths provide electrolytes and minerals that support milk supply.

If you're exhausted or too overwhelmed to cook, Nourisher Meals provides fresh, ready-to-eat postpartum meals delivered anywhere in the Netherlands.