Bringing a new baby into the world is an exciting and life-changing experience. However, it also comes with a multitude of challenges, including finding time to cook and eat healthy meals. This is where meal prepping can be a lifesaver. In this blog post, we’ll explore the reasons why meal prep is beneficial after having a baby and provide some tips to get started.
Benefits of Meal Prep After Baby
1. Save Time: New parents are often short on time. Meal prepping allows you to cook in bulk and have ready-to-eat meals available throughout the week. This frees up valuable time that can be spent caring for your baby or getting some much-needed rest or getting to those baby classes!
2. Maintain a Healthy Diet: It’s easy to reach for convenience foods or skip meals when you’re busy. Meal prep ensures you have nutritious meals on hand, helping you maintain a balanced diet and stay energized.
3. Reduce Stress: Knowing that you have meals prepared and ready to go can significantly reduce the stress and overwhelm that often accompany new parenthood and the feeling that you’re ‘failing’.
4. Save Money: Preparing meals at home is generally more cost-effective than ordering takeout or buying pre-packaged foods. This can help you stick to a budget during this financially demanding time.
5. Support Postpartum Recovery: Proper nutrition is essential for postpartum recovery and breastfeeding. Having healthy meals prepared in advance ensures you’re getting the nutrients you need to heal and nourish your baby.
How to get started
- Set your goal(s)
Before diving into meal prep, it’s essential to establish your goals. Are you looking to eat healthier, save money, or reduce cooking time during the week? Understanding your objectives will help you tailor your meal prep routine to meet your needs.
2. Create a Meal Plan
– Weekly Planning: Spend a few minutes each week planning your meals. Decide what you’ll have for breakfast, lunch, dinner, and snacks.
– Balanced Nutrition: Ensure your meal plan includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
– Theme Nights: Simplify planning with theme nights, such as Meatless Monday, Taco Tuesday, or Pasta Wednesday, Thai Thursday .
3. Write a Shopping List
– Organize by Category: Break your shopping list into categories like
produce, proteins, dairy, and pantry items. This makes shopping more efficient. You could use a ready made list / meal planner like this.
4. Prep Ingredients Ahead
– Wash and Chop: Wash, peel, and chop fruits and vegetables ahead of time. Store them in airtight containers in the fridge.
– Pre-Cook Proteins: Cook proteins like chicken, tofu, or beans in advance. This can be added to salads, wraps, or stir-fries throughout the week.
5. Get batch Cooking
– Cook in Bulk: Prepare large batches of staple foods like grains, proteins, and roasted vegetables. Store them in the fridge or freezer for easy access throughout the week.
– One-Pot Meals: Utilize recipes that can be cooked in a single pot or pan, like soups, stews, and casseroles, to save on clean-up time.
6. Split portions and Store
– Individual Portions: Divide meals into individual portions using containers. This makes it easy to grab a pre-portioned meal when you’re in a hurry.
– Label and Date: Label containers with the meal name and date. This helps you keep track of what needs to be eaten first and avoids food waste. Simple removable labels like these work fine.
– Freezer-Friendly Options: Make freezer-friendly meals that you can reheat quickly on busy days. Examples include lasagne, chili, and stir-fry.
Hints and Tips for Effective Meal Prep
1. Plan Ahead: Spend some time each week planning your meals. Choose simple, healthy recipes that can be made in bulk. I really like Beat The Budget and Delish for ideas but also recommend looking over the lists on Babease for which foods to include in your prep. Set aside a specific day each week for meal prepping. This could be Sunday afternoon or any day that works best for you.
2. Use Freezer-Friendly Recipes: Prepare meals that can be easily frozen and reheated. Casseroles, soups, and stews are great options.
3. Invest in Quality Containers: Use airtight containers to store your prepped meals. This helps keep food fresh and makes it easy to grab and go. I also like containers that look appealing, it gives you that satisfying finish which you’re more likely to be excited to grab and take with you! I LOVE these glass dishes because they are really easy to wash (dishwasher safe) but I also like these more for lunches because they have separate compartments. If you want jar style then these are really good because they come with a spoon and go in the dishwasher also.
4. Utilize Kitchen Gadgets: Slow Cooker/Instant Pot are appliances that can save time and effort by cooking meals while you go about your day. Blender/Food Processor: Use these tools to quickly prepare sauces, dressings, smoothies, and more.
5. Prep Snacks: Don’t forget to prep healthy snacks like cut-up fruits, veggies, nuts, and yogurt. These quick
bites can keep you fuelled between meals. My go-to snack at the moment are protein balls, like these that don’t even need baking! Check out this website also for good postpartum snack ideas.
6. Enlist Help: If possible, ask friends or family members to help with meal prep. People are always more than happy to offer their services when the baby first arrives, take them up on their kind offers and you can swap snack-prep for a hold of the new born!
Sample Meal Prep Plan
1. Breakfast: Overnight oats with berries, nuts, chia seeds and honey.
2. Lunch: Quinoa salad with roasted vegetables and chickpeas.
3. Dinner: Chicken and vegetable stir-fry with brown rice.
4. Snacks: Hummus and veggie sticks, Greek yogurt with honey, mixed nuts.
Meal prepping after having a baby can be a game-changer, helping you save time, reduce stress, and maintain a healthy diet. By planning ahead and preparing meals in advance, you can focus on enjoying this special time with your new baby while ensuring you and your family stay nourished and energized.