Nowadays, so much focus is placed on pregnancy, including what you should eat, how often you should exercise, what vitamins to take…the list goes on and on!
Then, once baby arrives, you become overwhelmed with information and tips on how to keep your baby healthy. You do everything you can to care for your little one, so much so, that your own health often gets put on the back-burner.
While many moms shy away from prioritizing themselves before their baby for fear of being ‘selfish,’ they forget that when you take care of yourself first, you’re in a better position to take care of your baby.
Nutrition is always important, but it’s critical after bringing your little one into the world. Proper nutrition paves the way for:
There are important nutritional necessities for new moms, including: iron, omega-3 fatty acids, galactogogues, calcium, folic acid, choline, minerals, and vitamins A, B, C, and D. By meeting these requirements and prioritizing a healthy lifestyle, the post-birth recovery process will accelerate.
While you’re transitioning from pregnancy to the postpartum stage, you’ll be taking on new responsibilities — and your body will need a steady flow of fuel to stay energized. A shocking 50% of new moms are nutritionally depleted. Not only does this make new mothers feel run down, but it also impacts the nutritional content of a mom’s breast milk. By eating nourishing foods, you’ll produce milk that has healthy amounts of protein, vitamins, and minerals for your baby.
This guide includes a variety of healthy recipes that focus on the nourishment and replenishment that is essential during the postpartum period for mothers. With each of the 22+ recipes, you will find a list of ingredients, cooking directions, and the nutritional benefits associated with each key ingredient.
Our goal for this one-week menu is to fuel you with the nourishment, energy, and healing you need to become the superhero mom you are. Here’s a sneak peek — a complete day of meals for the breastfeeding mama!
A smoothie is the perfect option for moms who need an on-the-go meal or who want to whip something together fast (aka before baby wakes up!). At Majka, we like to start the off day strong with a nutrient-dense meal. This nutritious and filling Havana Smoothie will fuel you with the energy you need for the day ahead and will help improve your lactation!
This is a warming recipe that will promote digestion and detoxify the body with all-star ingredients like quinoa, carrots, ginger, and sesame. After enjoying a serving of this midday meal, you’ll be replenished and ready to take on what’s to come.
Hint: If you find yourself feeling rushed throughout the day, prepare this recipe ahead of time and store in individual containers until you’re ready to eat!
Complete your day by digging into a delicious plate of Skillet Salmon with Garlic Lemon Sauce and Asparagus. The benefits of this recipe are incredible. The salmon alone is high in omega-3 fatty acids that support heart health and bump up serotonin levels to lift your mood.
Who doesn’t love a snack to hold you over between meals or to munch on after dinner? Our complete Grocery and Meal Guide features simple snacks packed with fruit, protein, good fats, and essential vitamins too!
To download the full guide of 22+ recipes, click below!
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