A Doula's Advice for Stocking your Postpartum Pantry: Planning for Simple Nutrition
- Cara Benvenuti
- Oct 6
- 2 min read
The early postpartum days are full of beauty, transformation and let’s be honest, exhaustion. In the blur of feedings, diaper changes, and finding your rhythm with a newborn, it’s easy to forget one very important thing: you need to eat, too.
Simple planning now means you can focus on your baby, knowing you have prepared for your own nourishment when you need it most.
Why Postpartum Nutrition Matters
Your body is healing, your hormones are all over the place, and your sleep is interrupted. Postpartum nutrition is all about warm, healing, easy-to-digest meals that comfort and support your recovery.
When meals are prepped ahead—or your pantry is ready—it’s one less thing to think about, and more space for rest and connection.
🛒 Pantry Staples to Stock
Here are a few postpartum-friendly pantry items that I look for in kitchens when I'm helping new families.
Steel-cut oats or rolled oats
Brown rice, quinoa, or other whole grains
Nut butters (almond, peanut)
Canned beans
Dried lentils
Shelf-stable broths (bone is best, but veggie is ok if you are vegetarian)
Herbal teas (like nettle, raspberry leaf, or chamomile)
Dried fruits, nuts, seeds and berries
Coconut milk or canned tomatoes for soups and stews
Warming spices (cinnamon, tumeric, ginger)
❄️ Freezer Meal Ideas to Prep Ahead
Cooking before baby arrives is a true act of love for your future self. Try:
Hearty soups (lentil, chicken & rice, veggie chili)
Slow cooker stews or curries
Breakfast burritos, egg bites or muffins
Energy bites or protein balls
Cooked and portioned lean protein
Lactation cookies
💡 Pro tip: Label everything with contents and date so others can help easily. I like disolvable labels!
Let Others Nourish You
You don’t have to do this alone. Have a food prep party, where your friends come and help you prepare some staples, or suggest loved ones bring food instead of more baby clothes.
If you’re working with a postpartum doula (like me! 👋), I can help with cooking, prepping snacks, or setting up your kitchen for postpartum ease.
A Final Note
This isn’t about perfection—it’s about comfort, support, and small acts of self-care. Getting a few things ready now can really help you feel better later.
📋 Free Download: Postpartum Pantry & Freezer Checklist
Make planning easy with this printable checklist you can hang on your fridge or take grocery shopping.
💬 Want More Personalized Support?
Let’s talk! I offer free consultations for families in the West Island of Montreal (and beyond for the right fit).💛 Click here to book a free consultation with me.
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