7 Day Postpartum Meal Plan from Professional Chef and New Mom Kathy Fang – With Recipes!
When you have a new baby, eating well yourself may be the last thing on your mind. But it shouldn't be! Eating well can help you recover faster and have more energy. When Executive Chef Kathy Fang, two-time CHOPPED champion became a new mom she had a meal plan in place to ensure she ate nutritious meals that would help her feel good — and would help her start to lose the baby weight.
Below, Chef Fang shares her personal culinary tips and tricks in the form of a postpartum meal plan to stay healthy and get back in pre-baby shape with a newborn.
Chef Fang's Tips for the Postpartum Period:
- Drink 2-3 liters of water each day in between your meals, before and after you breastfeed and pump
- Take as many naps as possible during your first month of post-natal recovery
- Do not work out during the first month. Let your body heal. You will be overwhelmed and tired, so remember to rest and focus on eating right for yourself and your baby
- Take strolls or brisk walks outside for fresh air and to get circulation moving
- Watch something light-hearted on TV while you pump or nurse
- Be very generous with stretch mark oils right now. Chef Fang prefers Earth Mama products
- AVOID caffeine!
- Sit down at the dining table to eat your meal, take 30 minutes to eat! You deserve time to yourself to enjoy your meals. Do not rush through meals. And eat before you breastfeed!
Chef Fang’s 7 Day Postpartum Meal Plan & Tips
Breakfast – Scrambled eggs, boiled asparagus, one whole tomato sliced and seasoned with olive oil, minimal sea salt
Snack: 4-6 strawberries, a handful of almonds
Lunch – Bok Choy Chicken Noodle Soup: 2 cups of chicken broth simmered with 1 cup of pre-soaked thin rice noodles, ginger, bok choy, and ½ cup sliced chicken breast seasoned in black pepper
Snack: One avocado with lemon juice, olive oil and sea salt, a handful of blueberries
Dinner – Zucchini Tofu Soup: Boil zucchini slices with small cubes of medium firm organic tofu with 2 cups of chicken broth; Steamed Bass with Ginger, Scallion and Soy: steam 4 oz filet in a flat plate with sliced ginger, green onions for 6 minutes, drizzle soy sauce and a tsp of sesame oil; 1 cup of steamed rice (brown)
Breakfast – Power Savory Oats: Oatmeal, baby kale, spinach, bok choy, nori, and sesame oil
Snack: 1 small apple, a handful of almonds
Lunch – 2 scrambled eggs, brown rice, shredded chicken breast, side of boiled spinach (use store-bought roasted chicken to save time and work)
Snack: One avocado with lemon juice, olive oil, sea salt, and a handful of blueberries
Dinner – Boiled Sugar Snap Peas with Pan-fried Salmon seasoned in salt and pepper and lemon juice
Breakfast – Homemade Acai Bowl: use sugar-free acai packets, blend with banana, peanut butter, kale, and ice. Top with berries, nuts, and granola
Snack: One avocado stuffed with tuna
Lunch – Chicken Spinach Noodle Soup: 2 cups of chicken broth simmered with sliced chicken breast, spinach, and rice noodles, season with very minimal salt but a generous serving of black pepper for flavor
Snack: 1 cup of stovetop freshly popped popcorn, season with a pinch of sea salt
Dinner – Steamed Snapper filet with ginger, scallion, and soy sauce, 1 cup of steamed quinoa, 2 cups of boiled broccoli
Breakfast – Avocado toast with diced tomato on Ezekiel bread
Snack: Hummus with raw carrots and celery sticks
Lunch – Salad with feta, strawberries, blueberries, nuts in a simple balsamic vinaigrette (homemade)
Snack: Roasted Chicken Wrap: ½ cup of shredded white meat chicken in a tortilla with Pico de Gallo
Dinner – Pan-seared sole with lemon, capers and olive oil, mashed cauliflower, and a cup of boiled snap peas
Breakfast – Overnight Oats with almond milk, top with chia seeds, bananas, berries, and nuts
Snack: 1 mozzarella stick, 1 apple
Lunch – Mexican Chicken Salad: shredded roasted chicken, romaine lettuce, black beans, avocado, and balsamic vinaigrette
Snack: 1 cup of freshly popped popcorn
Dinner – Thai Shrimp Curry: shrimp simmered with red curry paste, 1 cup of coconut milk, bell peppers, mushrooms, and green beans, 1 cup of steamed quinoa
Breakfast – Scrambled eggs, boiled asparagus, boiled broccoli
Snack: 1 banana, 1 handful of dried cranberries
Lunch – Greek Salad with Salmon: feta cheese, cucumbers, tomato, onions, grilled salmon cubes
Snack: Rice cracker with peanut butter and chia seeds
Dinner – Baked Sweet Potato with Pan Seared Chicken Breast seasoned with salt and pepper, 1 cup of boiled spinach
Breakfast – Cinnamon Apple Oats with almond milk, chopped apples, and cinnamon
Snack: Avocado toast with tomato on Ezekiel bread
Lunch – Chicken Spinach Soup: 2 cups of chicken broth with rice noodles, chicken, and spinach
Snack: a handful of dried cranberries and handful of almonds
Dinner – Steamed Ginger Pork with Mushrooms and Pineapple: ground pork mixed with ginger, shitake mushrooms, green onions, and minced pineapple. Form into a patty and place into a bowl. Steam for 8 minutes and serve with brown rice with a side of boiled broccoli
Chef Fang's Recipes:
To get you started, here a couple of Chef Fang's top recipes from her meal plan.
Japanese Inspired Oatmeal Porridge with Power Greens
Ingredients: Serves 1
1/4 cup rolled oats
2 cups water
4 cups of baby chard, spinach, and kale
1/2 teaspoon minced ginger
pinch of salt
2 teaspoon ponzu
1 whole shitake mushroom, sliced thin
2 tablespoon egg whites
Nori Seaweed for garnish
- Cook oats according to directions, but add your mushrooms to it as well
- Once it’s almost done, add your power greens and let it cook down.
- Season with ponzu, salt, ginger, and egg whites and whisk fast.
- Turn the heat off and taste. You may need a bit more ponzu.
- Plate the porridge in a bowl and garnish with some sesame oil drizzle and nori seaweed.
Smoked Salmon Salad
3-4 slices of smoked salmon
2 small tomatoes, sliced
1/4 English cucumber, sliced
1 tsp capers
2 handful of mixed greens
Lemon Chia Seed Dressing
2 tsp lemon juice
1 tablespoon olive oil
salt and pepper to taste
pinch of oregano
pinch of chia seeds
- Simply plate the components on a plate.
- Make the dressing by adding all the ingredients into a small bowl and serve
Should take about 5-8 mins to put together.