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Snack Attack: Fueling Your Postpartum Recovery

The postpartum period can be a challenging time for new mothers and finding time to prepare healthy snacks can be difficult. It’s common for new mothers to forget to eat and put their needs aside as the focus shifts to the new baby. However, good nutrition is important during this time as it can help support recovery, boost energy levels, and support lactation. Having ready-to-go snacks on hand is a great way to stay nourished throughout the day and to minimize stress from meal planning and preparation. Here are some postpartum snack ideas that are easy to make, nutrient-dense, and satisfying:

Hard-boiled eggs

Hard-boiled eggs are a great source of protein and healthy fats, making them an ideal snack for postpartum women who need energy and nutrients to help with recovery. Pair them with some crackers, fruit, or toast to provide a source of carbohydrates. Fun fact: egg yolks contain choline which is an essential nutrient during postpartum and for lactation.

Fruit and yogurt parfait

Layer fresh fruit, plain Greek yogurt, and a sprinkle of granola or nuts for a tasty and healthy snack. Yogurt is a good source of protein and contains probiotics that can help promote gut health, while fruit provides essential vitamins and fiber.

Hummus and vegetables

Hummus is a good source of protein and fiber, while vegetables are full of vitamins and minerals. Dip sliced bell peppers, cucumber, carrots, or celery in hummus for a delicious and nutritious snack.

Trail mix

Mix nuts, seeds, and dried fruit for a nutrient-packed snack that is easy to take on-the-go. Nuts and seeds are rich in healthy fats and protein, while dried fruit provides energy and fiber.

Nut butter and apple slices

Spread almond or peanut butter on apple slices for a quick and satisfying snack. Apples are high in fiber and antioxidants, while nut butter is a good source of protein and healthy fats.

Energy balls

Mix oats, nut butter, and dried fruit together to form energy balls that can be stored in the fridge for a quick and easy snack. These snacks are high in fiber and protein, making them a great option for postpartum women.

Avocado toast

Top whole-grain toast with mashed avocado for a filling and nutrient-dense snack. Avocados are a good source of healthy fats, vitamins, and fiber, making them an ideal snack for postpartum women. Tip: mash in ½ cup of white beans into the avocado to add some protein. 


Blend together fruits, vegetables, and protein powder for a quick and easy snack that is packed with nutrients. Smoothies can be customized to meet individual tastes and nutritional needs, making them a versatile and satisfying snack option. They can also be prepared ahead of time and frozen which makes them a great option to prepare towards the end of your pregnancy. 

Postpartum snack ideas should be easy to prepare, nutrient-dense, and satisfying to help support recovery and boost energy levels. Incorporating protein, healthy fats, and fiber-rich foods into snacks can help meet the nutritional needs of postpartum women, while promoting overall health and well-being.

If you are concerned about meeting your individual nutrition needs during postpartum or in supporting your lactation journey, you could benefit from working with a registered dietitian. Email for more information and to schedule a free introductory call.


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