What I’d Do to Support My Body if I Were Newly Postpartum — As a Nutritionist and Mama
Becoming a mom is life-changing, and postpartum recovery is no joke. Your body has gone through an incredible amount — growing a human, birthing, and now possibly breastfeeding — yet many women feel like they’re expected to “bounce back” without guidance.
As a nutritionist and a mama, here’s exactly what I would do to support my body if I were newly postpartum. These are simple, realistic habits that nourish your hormones, mood, and energy while helping you feel like yourself again.
1) Prioritize Protein — 100g a Day (or More)
Protein is everything postpartum. It rebuilds tissue, balances hormones, supports your milk supply, and keeps your blood sugar stable — which means more consistent energy and mood.
Most new moms are unintentionally under-eating protein. We grab quick carbs or snacks between feedings, but our bodies are in major repair mode. You’ve literally just grown a human, and now your body needs amino acids to rebuild and replenish.
Easy ways to hit 100g protein a day:
Breakfast: 3 eggs (18g) + ½ avocado
Lunch: 4 oz chicken or beef (25–30g)
Dinner: Protein of your choice — salmon, ground turkey, or beef (25–30g)
Snacks: Greek yogurt or a collagen smoothie (20g+)
Even spreading protein across your meals and snacks makes a big difference. And if you’re breastfeeding, aiming slightly higher — around 120g — can help keep your milk supply steady.
Hydration is also SO important! Pair this with at least 100oz of water a day. Dehydration shows up as low energy, sluggish digestion, headaches, and even low milk supply. Think of water as your delivery system for all the nutrients you’re working so hard to eat.
2) Ditch the Caffeine
I know, this one stings. Coffee feels like a lifeline, but postpartum, caffeine can actually drain your adrenals, spike cortisol, and deplete essential minerals like magnesium and sodium.
When your body is already in recovery mode, overstimulation can make you feel more anxious, wired, and tired — especially if you’re not sleeping well or are breastfeeding.
What to do instead when you’re craving caffeine:
Add electrolytes to your water: Sometimes that “I need coffee now” feeling is just dehydration or low sodium.
Warm bone broth: Mineral-rich, soothing, and energizing without the crash. I love Kettle & Fire for an easy, nutrient-dense option.
Coconut water: A natural electrolyte boost that hydrates and supports milk supply.
Protein and fat snacks: Hard-boiled eggs, Greek yogurt, or a beef stick help stabilize blood sugar.
It’s better to be tired than overstimulated. Your body needs rest and replenishment — not another reason to run on empty.
3) Never Skip Meals
Skipping meals postpartum is one of the fastest ways to tank your energy, disrupt hormones, and slow recovery. Your body is repairing tissue, producing milk, and balancing hormones — all of which takes fuel.
Tips for staying nourished:
Eat three real meals and two snacks a day. Simple, satisfying meals are better than skipping.
Breakfast: 3 eggs + ½ avocado
Lunch: Leftover protein + veggies + healthy fat
Dinner: Warm, nourishing foods like pasta with roasted veggies and your protein of choice
Snacks: Greek yogurt, nuts, applesauce, or a small treat that brings joy
Even when life feels chaotic, getting consistent meals in supports your energy, hormones, and milk supply. Blood sugar stability = hormone stability = better mood and more energy.
Extra Support: The Balanced Mama Method
Postpartum is hard enough — your nutrition shouldn’t be. That’s why I created The Balanced Mama Method, a program designed to fill the gaps many women experience after birth.
When I became a mom, I was shocked at how little support women receive from their primary care physicians. You’re given a baby, maybe a six-week checkup, and then expected to “bounce back.” This program was built to help you actually feel like yourself again through food, minerals, and simple daily habits that support your hormones, mood, and energy.
If this sounds like what you’ve been looking for, fill out the client interest form. We’ll chat about your goals and see if The Balanced Mama Method is the right fit for you!
💡 Key Takeaways:
Protein is your postpartum superpower — aim for 100g+ daily
Ditch caffeine and fuel your body with minerals, protein, and warm, nourishing drinks
Never skip meals — even small, simple meals make a huge difference
Your postpartum journey is unique — but with the right nutrition, hydration, and daily habits, you can feel like yourself again. 💛
