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Your Postpartum Journey: Nutrition and Fitness After Baby

Welcoming a new baby into your life is a life changing experience, and as a new mom, your focus shifts towards caring for your little one. However, amidst the joy and excitement, it's important to still prioritize your own well-being. I know first hand that this can be easier said than done. In this blog post, we'll explore practical tips for maintaining a nutritious diet with quick and easy meals and snacks ideas during the early postpartum days. Additionally, we'll discuss safe ways to reintroduce fitness into your routine, catering to the unique demands of your postpartum body.


Woman standing by bike with water bottle


Whether you are breastfeeding your baby or not, taking care of your baby requires a lot of energy. Your body needs good foods are quick to grab and that will keep you full longer. Here are some of my favorite go to meal ideas for postpartum:


Nourishing Your Body: Quick and Easy Postpartum Meals For Your Postpartum Journey


1. Overnight Oats with Berries:

  • Combine rolled oats, milk, and your favorite berries in a jar. Let it sit in the refrigerator overnight for a quick and nutritious breakfast that requires no morning prep. I use these jars when making my overnight oats. These jars and spoons are another great option to take on the go when you go back to work:

2. Veggie-Packed Egg Muffins:

  • Whisk eggs and pour them into a muffin tin with diced veggies like spinach, bell peppers, and tomatoes. Bake for a convenient and protein-rich snack or meal. These are easy to make ahead and freeze.

3. Nut Butter and Banana Sandwich:

  • Spread almond or peanut butter on whole-grain bread and add banana slices for a satisfying and energy-boosting sandwich.

4. Greek Yogurt Parfait:

  • Layer Greek yogurt with granola and fresh fruit for a protein-packed and delicious parfait. You can make the parfaits ahead for the week by using these cups that keep the granola separated so it stays nice and crunchy! I like to use the peanut butter protein granola from trader joes in my parfait for extra protein!

5. Quinoa Salad Jars:

  • Prepare quinoa and layer it with colorful veggies and a light vinaigrette in jars. These portable salads are perfect for a quick and nutritious lunch. Great to make ahead and they keep well. I use mason jars to make these!

6. Trail Mix with Nuts and Seeds:

  • Create a trail mix with a variety of nuts, seeds, and dried fruits for a convenient and energy-boosting snack. You can buy these trail mixes in individual bags to make them easy to grab and go.

7. Avocado Toast with Hummus:

  • Spread mashed avocado on whole-grain toast (I like Dave's Killer or Ezekiel Bread) and top it with a dollop of hummus for a nutrient-dense and flavorful snack.

8. Grilled Chicken Wraps:

  • Take grilled chicken breast and wrap it with whole-grain tortillas, lettuce, and your favorite veggies for a quick and protein-rich meal. To save time, you can buy chicken pre-cooked and marinated from Trader Joes.

Weights on the ground

Once your doctor gives you the okay to start exercising again, it's important to go slow and listen to your body. With my first pregnancy, I was cleared from my doctor but pushed myself way too fast too soon and I ended up regretting it.

Rediscovering Fitness: Safe Postpartum Exercises


1. Walking with the Stroller:

  • Take gentle walks with your baby in the stroller. Start with short distances and gradually increase the duration as you feel more comfortable. My favorite walking stroller also has a bassinet attachment so the baby can nap.

2. Pelvic Floor Exercises:

  • Rebuilding your pelvic floor strength is so important after pregnancy. Engage in pelvic floor exercises, to strengthen and tone the muscles that support your pelvic organs. Consider pelvic floor physical therapy if you need help in this area. I did pelvic floor PT after my twins and it was so helpful!

3. Postpartum Yoga:

  • Explore postpartum yoga routines designed to gently stretch and strengthen your body when you are just getting moving again. Many online platforms offer sessions specifically tailored to postpartum moms and can be found for free.

4. Low-Impact Aerobics:

  • Engage in low-impact aerobic exercises, such as swimming or stationary cycling, to elevate your heart rate without putting excessive strain on your joints. I have a Peloton bike and the low impact classes are a great way to slowly get back on the saddle.

5. Bodyweight Workouts:

  • Incorporate bodyweight exercises, like squats, lunges, and modified push-ups, into your routine. These exercises help build strength gradually and you can easily add dumbbells and kettlebells to these movements once you have mastered the bodyweight exercise. I use these dumbbells and these kettlebells.

6. Mom and Baby Fitness Classes:

  • Attend fitness classes designed for new moms and their babies. These classes often include exercises that involve your baby, making it a bonding experience. I did my first class this year with my daughter and I LOVED it!

7. Prenatal and Postpartum Fitness Apps:

  • Explore fitness apps that cater to prenatal and postpartum workouts. These apps offer guided sessions suitable for your postpartum journey.

8. Consult with a Postpartum Fitness Specialist:

  • Consider consulting with a postpartum fitness specialist or physical therapist to create a personalized exercise plan that addresses your specific needs and recovery timeline.




Woman standing in grass with hand on head

Tips for a Balanced Postpartum Lifestyle


1. Listen to Your Body:

  • Pay attention to your body's signals and adjust the intensity and duration of your workouts accordingly. If something doesn't feel right, consult with a healthcare professional.

2. Prioritize Sleep:

  • Adequate sleep is crucial for postpartum recovery and overall well-being. Establish a sleep routine that aligns with your baby's schedule. This is easier said than done, but whenever you can sleep, do so.

3. Stay Hydrated:

  • Hydration is key, especially if you're breastfeeding. Keep a water bottle within reach to ensure you're drinking enough fluids throughout the day.

4. Embrace Support Systems:

  • Seek support from family and friends. Having a strong support system can make it easier to prioritize self-care, including nutritious eating and fitness.

5. Gradual Progression is Key:

  • Approach postpartum fitness with patience. Gradual progression is essential, and it's okay to start with gentle exercises and gradually increase intensity.

6. Celebrate Small Wins:

  • Celebrate the small victories on your postpartum journey. Whether it's completing a short workout or preparing a healthy meal, acknowledge and appreciate your efforts.

7. Consult with Healthcare Providers:

  • Before starting any postpartum fitness routine, consult with your healthcare provider. They can provide guidance based on your individual recovery and health status.

Woman standing with hand to mouth eating with toddler on counter

Conclusion: A Holistic Approach to Postpartum Well-Being

Balancing nutrition and fitness after having a baby is a journey that requires patience, self-compassion, and a holistic approach. Prioritizing quick and easy meals, incorporating safe postpartum exercises, and embracing a balanced lifestyle contribute to your overall well-being during this transformative period. Remember, every small step you take towards self-care is a significant investment in your health and happiness as a new mom!



Words, with love Angel

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1 Comment


It’s so important for mothers to take care of themselves! Don’t let kids be an excuse, let them be your reason why!

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