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:
- Faster recovery
- Stronger mental health
- A more solid nutrition foundation (upon which your baby’s health is fortified on!)
In this manual, you will find a collection of healthy recipes that are great for the whole family, but largely focus on the nourishment that is essential during the postpartum period for mothers.Each recipe has:
- A list of ingredients
- Cooking directions
- Nutritional benefits you’ll gain
Why Healthy Nutrition Is Important For New Moms
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.
- When you are breastfeeding, your body requires more calories and nutrients because of all the energy your body consumes when producing milk
- An ounce of breast milk is comprised of about 4% protein, 30% fat, and 30% carbs
- Approximately 500 more calories are needed per day when you are nursing
About This One-Week Guide
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 Day In The Life Of A Breastfeeding Mother's Meals
Breakfast: Havana Smoothie
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!
- 1 scoop Majka Nourishing Lactation Powder
- ½ avocado
- ½ frozen pineapple
- ½ cup spinach
- ½ cup coconut water
- Simply blend all ingredients together!
Lunch: Thai Veggie Quinoa Bowl
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.
- ½ cup quinoa, cooked according to package instructions
- ¼ cup grated carrots
- Handful cilantro, chopped
- ¼ cup chopped green onions
- 2 tbsp peanuts, chopped
- 1 lime, zest and juice
- 1 tsp sesame seeds
- 1 tbsp gluten free tamari
- 1 tbsp sesame oil
- 1 tbsp rice vinegar
- 2 cloves garlic, minced
- 1-inch piece of ginger, minced
- Cook quinoa according to package instructions.
- In a large bowl, toss cooked quinoa, broccoli, carrots, cilantro, green onion and peanuts together. Mixed until combined.
- In a small bowl, combine dressing ingredients.
- Pour dressing over quinoa and mix until combined.
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!
Dinner: Skillet Salmon with Garlic Lemon Sauce and Asparagus
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.
- 1 (6 oz) salmon fillet
- Freshly ground black pepper
- Garlic powder
- 4 tbsp olive oil
- ¼ cup low-sodium chicken broth (can substitute with water if desired)
- 1 tbsp fresh lemon juice
- 1 tbsp avocado oil
- ¼ tsp honey
- ¼ pound asparagus
- Remove salmon fillet from refrigerator and allow to rest at room temperature for 10 minutes.
- Meanwhile, prepare the garlic lemon olive oil sauce. Add oil and garlic to a pan and sauté until lightly golden brown (about 1-2 minutes). Pour in chicken broth and lemon juice. Let sauce simmer until it has reduced by half. Set sauce aside.
- Dab both sides of salmon dry with paper towels, season both sides with salt and pepper. Heat olive oil in a 12-inch nonstick skillet over medium-high heat. Once oil simmers, add salmon and cook about 3 minutes per side or until golden brown and cooked through.
- In a medium heat pan, add olive oil and place asparagus (trim bottom of asparagus before cooking, if desired). Cover and cook for 3 minutes. Add salt and garlic powder.
- Plate salmon and asparagus.
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!