The Get Mom Ready Postpartum Wellness Guide
Because it's possible to feel good postpartum.
Before we begin: Whether you’re reading this pregnant, newly Postpartum, a new mama or a 2nd, 3rd or 4th time Mama, this guide is for you. And please know, if you didn’t do something I mention or if ANY of the content in here makes you think, “whoops,” please know: you’re right on schedule. All is well.
Hi! Meredith here (the Wellness Mama/Coach of the Get Mom Ready Crew).
This Postpartum Wellness Guide is a roadmap for you to feel as good as possible once baby comes. You may be reading this pregnant and getting ready for baby, or baby may already be here and you find yourself needing a little extra support on the Wellness front. Either way: happy to have you.
You won’t be overly-inundated with details because your mental load doesn’t need one more thing added. You just need to know the best ways to care for yourself and most importantly: how to let others care for you.
This guide will be heavy on Nourishment because it is so foundational. However, the biggest takeaway I want you to have already is this:
In your Postpartum journey, “good enough is good enough” will be the name of the game.
Why “Good Enough” Matters
As a Certified Nutritional Therapy Practitioner, and someone who’s been researching health for nearly a decade, I’m walking proof that too much information can sometimes backfire.
Yes, it helps in my work with clients. But personally? It can send me down a hustle-spiral of trying to maximize or optimize my nutrition at all times: over-analyzing macros, thinking too much about protein intake, or spiraling over whether I “regulated my blood sugar.” Yada, yada, yada.
The best gift I gave myself in pregnancy and postpartum was learning to let go of the hustle spiral (read: a tiny case of perfectionism).
From my own stressful journey to becoming a Mom (check out my podcast episode for details if you’d like), to having a surprisingly delightful Postpartum (all things considered), I am convinced that the biggest gift you can give yourself is releasing the “shoulds” and embracing the truth that good enough really is good enough. Nourishing yourself should lighten your load, not add to it.
This doesn’t mean throwing every piece of helpful information out the window. It does mean not to stress if you have chips & queso for dinner one night because that’s all that sounded good at 7 months pregnant. Or that you don’t stress when your neighbor brings you a baby meal that is basically just a pan of brown carbs and you wonder if you’ll ever get your body back.
Those feelings are real and valid. For now, think of this resource as a friendly guide with practical pointers that support you, without the overwhelming, prescriptive tone of every health influencer in your feed. It’s all about:
Progress not perfection
When I tell you to pull an Elsa and “let it go,” it’s because stressing about doing everything right—perfect meals, perfect portions, perfect nutrients—will actually rob you of feeling your best postpartum. Stress will do that.
The real gift you can give yourself? Releasing the pressure to optimize, maximize, or perfect. Instead, lean into a few key principles and enjoy this once-in-a-lifetime season with your baby.
Think: principles over prescription.
Key Principles To Nourishment Postpartum 🥗
Protein, Fiber & Fats 🥚
As best as you are able, be mindful to get sufficient protein, fiber, and healthy fats. The reason for this is because it will help balance your blood sugar (very important for hormone regulation), keep you fuller longer (though you may be ravenous every 2 hours if you’re nursing and that’s perfectly fine), and give your body what it needs to keep supporting you (food = information for the body and you want helpful information, especially as you heal).
You already know what protein is, but what do I mean when I say Fiber? Not a bran muffin, necessarily (but if Aunt Sally brings you some, eat with gusto), but rather think: colorful fruits and veggies. You could almost think of them as “colorful carbs” (because carbs are not just rice and pasta- though we love those, too). Chia seeds and flax seeds also fall under the fiber category.
While we’re speaking of fiber, worth mentioning is that for a while, you may need to stay on your stool softener from the hospital (regardless of C-section or Vaginal delivery. If you prefer a more holistic route than Miralax, try Acacia Fiber mixed into a coffee or smoothies).
Healthy Fats (olive oil, nuts, seeds, nutbutters, butter, coconut oil, avocado) tend to take care of themselves (aka: we get enough throughout the day because they show up in everything from the olive oil we use to sauté to the avocado on our salad to the 1/4C coconut oil in our granola recipe).
Likely, you are getting a sufficient amount of healthy fats, but because fats are so important to hormone health AND for supporting lactation, don’t shy away from them.
Here’s a Protein Cheat Sheet for easy protein sources to keep around so you can make sure you’re getting a sufficient amount during the day (Nerd alert: Protein is a building block for hormones and neurotransmitters- like serotonin and dopamine- that influence mood and resilience. It also supplies the amino acids needed for breastmilk).
The Power of Asking for Postpartum Nutrition Help
Pause with me for a sec.
In an ideal world, you are not feeding yourself. Your partner, Mom, MIL, Sister, Aunt, Bestie- whomever- is making sure your needs are met while you sit in bed and rest (I know this gets trickier if you already have littles).
Can you do yourself a teeny tiny favor that will have massive pay-off? Just for the next several weeks?
Let other people help you and nourish you.
Feel free to hand them this resource if it would be helpful (start with the Protein Cheat Sheet. Go ahead and print it out).
(Hi new Grandma! Hi Mama’s Partner! Thanks for reading this!)
The idea here is not you going to Costco on Day 6 Postpartum and meal-prepping Overnight Oats in your kitchen. The idea is that other people are setting you up for success (ie: your newly empowered partner who just needs to know EXACTLY how to make said overnight oats and He/She will DO it! Recipes and ideas forthcoming).
If you have the energy to prep meals/snacks ahead of time, do it! If not, hand the reins over to your partner with a fun playlist and say, “Thank you for setting me up for success while I recover.”
While we’re here: can I tell you something?
People WANT to help you and support you. They want to bring you a meal or snacks or groceries. If you can give them some clear guidance (“I’ve been eyeing this baked oatmeal recipe!” when they ask “what sounds good?”), they will be delighted to deliver.
Clarity makes things easier for the people who want to show up for you.
You’ve already seen a list for helpful things to keep on hand for Protein. Here are some more ideas of easy-to-make Meals or Snacks that can be prepped by someone else or put together by you in the throws of Postpartum. No chopping or sautéeing required.
Easy Meal/Snack Ideas 🍴
Overnight Oats (make a big batch and store in mason jars for easy grab & go)
Yogurt & Granola (stir in protein powder for extra boost)
High Protein Baked Oatmeal (have someone else make this for you)
Chia Pudding (same idea as overnight oats re: big batch, easy to throw together)
Sliced fruit and cheese
“Picnic Charcuterie”: olives, beef jerky, cheese, crackers
Pre-cut veggies and hummus (making veggies accessible to eat- like buying them pre-cut-makes actually consuming them so much easier)
Chicken Sausage + Frozen Veggies to roast and cover with a store-bought sauce (High-quality Teriyaki or Special Sauce, for example. Primal Kitchen makes both)
Pro Tip: Have someone from your care team (Partner, Mom, Sis, whomever) make you a big batch of something like soup or a delicious one-pot meal so you can have easy leftovers. While that’s cooking, ask them to boil some eggs and make some quinoa or rice so it’s already ready.
Remember: your people want to help and set you up for success.
Additional Nourishment Tips
Minerals are essential for feeling your best postpartum. They help your nervous system, support hormones and mood, replace what was lost during pregnancy and birth, and even influence breastmilk quality.
Electrolytes are a simple, convenient way to get these minerals. I like sipping them in water - my go-to brand brand includes extra trace minerals, but homemade options or trace mineral drops work, too. Even just water with a squeeze of lemon and a pinch of sea salt helps. Without enough electrolytes, water can’t fully hydrate your cells. Think of electrolytes as the gatekeepers that let water actually do its job. Plus, they make water taste better which means you’re more likely to drink it. Win win.
Worth Mentioning ⚠️
If you feel like you are still depleted, have any signs of Postpartum Depression, Anxiety, or anything that makes you think, “something is off here,” let your partner or someone trusted in, and go see your doc.
Postpartum is a journey, yes, but there IS A WAY to feel ‘good enough’ even with sleep deprivation and a massive learning curve (hello, learning how to feed a baby!).
Pro Tip: Ask your doctor for a full thyroid work-up around 6 weeks postpartum. You want to make sure it has the support it needs to continue recovering, keeping your energy and mood stable, and helping your body get back in balance after pregnancy.
Last Thoughts
Click here to check out the “Postpartum Mama Comfort Essentials” for a list of things I personally loved and found to be very helpful postpartum. I hope at least some of them are helpful to you, too!
That’s it for your Postpartum Wellness Guide (at least for now!). I am cheering you on every step of the way. You deserve to feel GOOD during postpartum!
-Meredith (The Wellness Mom)
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If you find yourself wanting a Coach to guide you through this in a more personalized way, book a coaching session or package with me here.