T5: 5-Day Plan postpartum-recovery-meal-plan
Postpartum Recovery Meal Plan
15 Total Meals
90 min Prep Time
$65-80 Weekly Budget
110g Avg Protein/Meal
Daily Breakdown
Breakfast
Overnight oats with walnuts, flax, and berries
Protein 18g
Calories 420
Breakfast
Overnight oats with walnuts, flax, and berries
Protein 18g
Calories 420
Breakfast
Overnight oats with walnuts, flax, and berries
Protein 18g
Calories 420
Dinner
Leftovers or partner cooks tonight
Protein 30g
Calories 500
Shopping List
MASTER LIST postpartum-recovery-meal-plan
Salmon fillets (4, 6 oz each)
Chicken breasts (3 lbs)
Ground turkey 93% lean (2 lbs)
Smoked sausage (1.5 lbs)
Eggs (2 dozen)
Turkey sausage patties (12)
Sweet potatoes (3)
Broccoli (2 heads)
Bell peppers (5, mixed colors)
Onions (3)
Carrots (1 lb bag)
Celery (1 bunch)
Baby spinach (2 bags)
Avocados (3)
Bananas (5)
Mixed berries (2 pints)
Apples (3)
Lemons (3)
Greek yogurt (32 oz)
Cottage cheese (16 oz)
Milk (1/2 gallon)
English muffins (12 pack)
Whole wheat penne pasta (1 lb)
Rolled oats (large container)
White rice (2 lb bag)
Granola
Walnuts and almonds (8 oz each)
Ground flaxseed
Almond butter
Dark chocolate chips
Hummus (10 oz)
Low-sodium chicken broth (2 cartons)
Kidney beans (1 can)
Black beans (2 cans)
Crushed tomatoes (1 can)
Lactation cookies (store-bought or bake)
Sunday Prep Protocol
1
Make a big pot of chicken soup
45 minMake a big pot of chicken soup (6 servings)
2
Batch cook Instant Pot chicken for burrito bowls
25 minBatch cook Instant Pot chicken for burrito bowls
3
Assemble and freeze 4 breakfast sandwiches
20 minAssemble and freeze 4 breakfast sandwiches
4
Make 3 overnight oat jars
5 minMake 3 overnight oat jars
5
Prep sheet pan sausage and veggies
10 minPrep sheet pan sausage and veggies (chop, season, store)
6
Wash and portion all produce and snacks
10 minWash and portion all produce and snacks