Eating healthy foods such as nuts, fruits, berries, wholegrains and hummus which all contain specific vitamins and nutrients will speed up postpartum recovery.

With these healthy postpartum snacks, new moms will boost their postpartum recovery faster after pregnancy.

Eating foods rich in vitamins, minerals, and nutrients is essential to heal and strengthen your body to speed up your postpartum recovery. However, when caring for a baby, eating healthily can be much more of a challenge! Sleepless nights take their toll on your energy levels, so preparing and shopping for healthy food seems less appealing.

Whether breastfeeding or not, you’ll want snacks that you can easily eat, sometimes with one hand, are quick to make without having to shop for many ingredients, and are essentially healthy. Here are my top healthy postpartum snacks that are portable, delicious and packed with nutrients and vitamins to support your postpartum recovery, restore muscle tone and boost your energy after pregnancy.

Twenty Healthy Snacks For a Faster Postpartum Recovery, Including Vegetarian Options

1. Fresh Berries with Plain Yoghurt, Kefir Yoghurt or Greek Yoghurt

Having a baby is very demanding on the body, especially after a caesarian birth which requires a longer postpartum recovery. All new moms need plenty of vitamin C to boost the immune system after the physical challenge of pregnancy and birth. Vitamin C is needed to grow healthy body tissue and helps heal scar tissue to aid postpartum recovery after a c-section. In addition, it helps the absorption of iron, an essential mineral required for energy. Berries are rich in vitamin C. Yoghurt is a good source of protein, which is required for muscle repair and tone.

2. Smoothie with Protein Powder (ideal for a postpartum recovery c section, too!)

A smoothie containing a banana with mineral potassium, nut-based milk, a handful of berries, such as blueberries and some pea protein powder is an easy-to-prepare and sip snack for you whilst feeding your baby. As a new mom, you’ll benefit from the high-quality protein and good source of iron from the pea protein powder to help repair your muscles and boost your energy. Bananas help reduce water retention and swellings and manage blood pressure. The omega-three healthy fat in nut-based milk helps raise oestrogen levels to help improve postnatal depression symptoms.

3. Hard-Boiled Eggs

Hard-boiled eggs are an ideal postpartum recovery food for new moms. Rich in high-quality protein, choline, B12, and iron, they support muscle repair and brain function and prevent fatigue. These nutrient-packed eggs offer a convenient and nourishing option for new mothers seeking a healthy diet postpartum and are easy to eat with one hand. Hard-boiled eggs are a rich source of healthy fats to help with weight loss.

4. Hummus with Peppers, Cucumber or Carrots

Hummus is a good source of fibre to help improve constipation and bowel movements. Postpartum constipation is a common issue for new moms with all the physical changes, shifting and stretching that happen during pregnancy. Hummus contains manganese, copper, folate, and iron for energy, which may help ease inflammation and swelling caused by extra fluid in tissues after a c-section.

5. Chocolate Protein Balls (or similar energy balls or bites), ideal for postpartum recovery whilst breastfeeding (good for postpartum c section recovery too)

Chocolate protein balls are a delicious yet nutritious snack for new moms seeking postpartum recovery support. This recipe combines almonds, desiccated coconut, dates, raw cacao powder, coconut oil, whey protein powder, and mixed nut butter, creating a tasty treat rich in essential nutrients. The almonds, coconut oil for and nut butter provide healthy fats, while dates provide natural sweetness and energy. Raw cacao powder gives a rich chocolate flavour with antioxidants and minerals, with the whey protein powder helping muscle repair and boosting energy levels.

Click here for our Chocolate Protein Balls Recipe.

6. Seeded or Wholemeal Tortilla or Wrap Filled with Chicken, Turkey, Hummus or a Lean Protein Food

Opt for a nourishing combination of a seeded or wholemeal tortilla or wrap filled with lean meat, beans, or pulses to benefit from nutrients to support your postpartum recovery. Seeded wraps offer a rich source of healthy fats, while wholemeal wraps provide essential dietary fibre, surpassing plain white wraps’ comparatively lower nutritional value. Elevate the wrap’s protein content by adding lean options such as chopped cooked chicken or turkey breasts with tomato slices or a spread of hummus. These protein-packed ingredients play a pivotal role in muscle repair and improvement of muscle tone, providing the necessary nutrients for a wholesome and balanced postpartum diet.

7. Walnuts, Brazil Nuts, Cashew Nuts or Pistachios

Snacking on a mixed handful of walnuts, cashews, pistachios, and Brazil nuts is a convenient and delicious way to improve your postpartum diet and help you regain strength and energy for a faster recovery in the postpartum stage. These nuts are rich in essential nutrients to provide healthy fats, proteins, vitamins, and minerals that benefit new moms. Walnuts provide omega-3 fatty acids crucial for brain health and reducing inflammation. Cashews offer a dose of iron and zinc, aiding in energy levels and immune function. Pistachios contain protein and fiber, promoting a sense of fullness and supporting digestion. Brazil nuts are an excellent source of selenium, vital for thyroid function and overall immune health.

8. Chopped Banana with Plain Yoghurt, Kefir Yoghurt or Greek Yoghurt

Bananas and yoghurt form a tasty dynamic duo to support new moms’ postpartum recovery: a delicious and convenient snack with a wholesome mix of vitamins, minerals, and probiotics. Rich in potassium, bananas help regulate your blood pressure and prevent muscle cramps, a common issue during the postpartum period. They also offer quick energy through natural sugars and provide dietary fiber for digestive health. Pairing bananas with yoghurt enhances the nutritional benefits by introducing probiotics crucial for gut health and aiding in nutrient absorption. Yoghurt is a fantastic source of calcium and protein and promotes bone strength and muscle repair, which are essential for postpartum recovery.

9. Kale Crisps

Snacking on kale chips as part of a postpartum recovery diet offers new moms a nutrient-packed and convenient snack. Kale is rich in vitamin C, and, when eaten with iron-rich foods, helps increase your energy levels and boosts your immune system, which is usually lower and susceptible after the demands of pregnancy and birth on the body. Kale contains other essential vitamins, vitamin A and K plus minerals iron and calcium, which are crucial for replenishing postpartum nutrient stores. These chips offer a satisfying crunch and provide a guilt-free alternative to traditional snacks. Kale chips are a low-calorie, high-fiber option that aids digestion and helps regulate blood sugar levels, they Kale chips are easy to make; simply toss kale leaves in olive oil, season, and bake.

10. Roasted Edamame

Roasted edamame is a nourishing snack brimming with essential nutrients; edamame provides a robust dose of vitamin K and folate to help blood clotting, prevent haemorrhaging and enhance heart and bone health. The convenience of roasted edamame means you can eat them one-handed whilst feeding your baby. They offer a simple and flavorful snack option. Packed with protein, fibre, and vital vitamins, incorporating roasted edamame into your postpartum diet not only aids in nutrient replenishment but also provides a delicious and accessible way to fuel your body during this transformative new phase in your life.

11. Roasted Chickpeas

Roasted chickpeas are an ideal snack to graze on whilst feeding your baby they offer a plant-based protein source essential for muscle repair and toning to aid your postpartum recovery. Rich in fiber, chickpeas support digestion and weight management by promoting a sense of fullness and stabilizing your blood sugar levels. Beyond their protein and fibre content, chickpeas contain folate, iron, and zinc, which are known for healing wounds and may support the healing of a c-section scar. Roasting chickpeas enhances their natural nutty flavor and makes for a convenient and satisfying snack.

12. Egg Muffins

Egg muffins are a handy one-handed snack for moms navigating postpartum recovery. Packed with high-quality protein from eggs, egg muffins support muscle repair and provide a sustainable energy source essential for the demands of new motherhood. The versatility of egg muffins allows you to customize them with nutrient-rich ingredients like vegetables, herbs, and even cheese, ensuring a well-rounded snack or mini-meal. Additionally, eggs supply vital nutrients such as choline, which are essential for brain function and development, supporting both you and your baby if breastfeeding. The convenience lies in their make-ahead nature; batch-preparing egg muffins mean easy, grab-and-go access to a wholesome and nourishing snack or meal—a valuable addition to your postpartum recovery diet.

13. Carrot Muffins

Carrot muffins offer delicious nutritional benefits and convenience for new moms. Packed with grated carrots, these muffins provide a dose of beta-carotene, converting into vitamin A, essential for immune function and skin health. Using whole wheat flour enhances the fiber content, promoting digestive health and offering a sustained energy release. Nuts or seeds, commonly added to carrot muffins, contribute healthy fats and additional nutrients. Carrot muffins are portable and easy to prepare, making them a grab-and-go snack or breakfast option for busy new moms. Their subtly sweet flavor satisfies cravings without compromising nutrition, a good practical choice supporting postpartum recovery.
Click here for our Healthy Carrot Muffins recipe.

14. Trail Mix

Comprising a variety of nuts, seeds, and dried fruits, trail mix offers plenty of essential nutrients. Nuts provide a source of healthy fats, protein, and vital minerals, promoting energy levels and aiding in muscle repair. Dried fruits contribute natural sweetness and additional vitamins, while seeds offer fiber to help with constipation. With a balance of proteins, healthy fats, and carbohydrates, trail mix is a delicious and nutrient-packed postpartum recovery snack to support your health. The textures and flavours make trail mix a satisfying and versatile snack, suitable for curbing hunger cravings common during the demands of breastfeeding. Trial mix is portable, and there is no preparation required! An ideal on-the-go option for busy new moms.

15. Apple and Cinnamon Healthy Chips

Apple and Cinnamon Healthy Chips are a far more nutritious yet delicious alternative to processed shop-bought chips or crisps. You can easily make these from thinly sliced apples. Apples are rich in fibre to improve digestion, reduce bloating and promote a feeling of fullness, which is essential for weight management. Adding cinnamon enhances the flavor and brings potential health benefits, such as anti-inflammatory properties, which also help new moms with postpartum recovery after c-section. These healthy chips are free from additives and preservatives, ensuring a wholesome snack for new moms conscious of their postpartum nutrition.

16. Canned Salmon in a Wholemeal Bagel, Salad or Wrap

Packed with high-quality protein, omega-3 fatty acids, and essential minerals like calcium and vitamin D, canned salmon supports muscle repair, bone health, and overall well-being. Due to its long shelf life and ready-to-eat nature, it’s a quick and accessible protein source for busy new moms. Add canned salmon to salads, sandwiches, or wraps for a light and refreshing snack or meal. Mixing it with Greek yoghurt and herbs creates a flavorful dip perfect for veggies or whole-grain crackers. A practical and nutritious addition to your postpartum diet, supporting your recovery, especially postpartum recovery after a c-section and with the mineral calcium may help with breast milk production.

17. Lentil Soup (good meal for postpartum recovery too)

Lentil soup is an exceptional choice for new moms during postpartum recovery, offering many specific nutritional benefits. Lentils are rich in plant-based protein, crucial for muscle repair and overall energy levels. They are also an excellent source of dietary fiber, aiding digestion and alleviating common postpartum digestive issues. Moreover, lentils contain essential vitamins and minerals such as iron, folate, and magnesium. Iron is vital for combating postpartum fatigue and replenishing iron stores depleted during childbirth. Folate is essential for tissue repair and supporting the baby’s neural development, while magnesium contributes to muscle function and relaxation. Lentil soup is easy to make and batch into freezer-friendly portions, providing a ready-to-eat, nutrient-dense meal.

18. Tomato and Basil Lentil Chips

Tomato and lentil chips are a snack you may not have thought of! Try these to nourish your body with vitamins and minerals essential for a new mom’s well-being and postpartum recovery. Lentils are a source of plant-based protein for muscle repair to help your digestive system and help reduce bloating. Tomatoes add a dose of vitamin C, crucial for immune support, and antioxidants like lycopene, known for their anti-inflammatory properties, to help c-section recovery. Lentils are rich in iron, which can help combat postpartum fatigue. Enjoy a handful to ward off cravings and boost energy.

19. Mashed Avocado on Toast or Oatcakes (ideal vegan postpartum recovery snack)

Avocados are abundant in healthy monounsaturated fats and leave you feeling satisfied with a boost of energy. The healthy fats support your metabolism and aid weight loss. Avocados are rich in potassium, which helps regulate blood pressure and prevent muscle cramps, addressing common postpartum concerns. Known as a fruit, they boast high folate levels, crucial for tissue repair and aid in your baby’s neural development if breastfeeding. Other vitamins in avocados are Vitamin K, which contributes to blood clotting, and vitamin C, enhancing immune function, help protect you from colds and flu. The creamy texture of mashed avocado means you can use it as a spread on toast, rice cakes or oatcakes.

20. Olives

Snacking on olives is a smart and delicious choice for a new mom prioritizing her postpartum recovery and overall health. Olives have unique nutritional benefits, particularly in the form of heart-healthy monounsaturated fats. Rich in antioxidants, such as vitamin E and polyphenols, olives combat inflammation and support your immune system. Olives contain iron to replenish nutrient stores and combat postpartum fatigue, and their essential minerals, calcium and magnesium, promote bone health and aid muscle function. Try mixing them with some feta cheese for more flavour.

    Tip: For a faster postpartum recovery, eat foods rich in the key vitamins C, E and D and nutrients iron and lean protein. Avoid processed foods with little nutritional content, such as shop-bought crisps or biscuits. Choose three or four snacks and eat one daily to help your postpartum recovery.

    Post Pregnancy Core and Abdominal Strengthening Program

    Core Revival: Post-pregnancy core and abdominal strengthening program

    Tone and tighten your abdominals after a c-section or vaginal birth and feel stronger to lift and carry your baby pain-free. Follow our post-pregnancy core and abdominal strengthening program at home with full expert instructions from Vicky Warr, a postnatal and pregnancy fitness instructor with over 20 years of experience. A clickable digital program in an easy-to-use app. from your mobile or smart device.

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