In my journey through motherhood, I learned a lot the second time around. One of the biggest changes I made was to prioritize meals that not only reheat well but also support my recovery and breastfeeding journey. After long nights with a newborn, I craved simple breakfasts that I could easily heat up and enjoy with one hand.

For dinner, I shifted to more freezer-friendly meals in bags, designed for the crockpot, instead of pre-cooked dishes. This approach gives me that fresh, homemade feel even on the busiest days. Join me as I share my go-to postpartum freezer meals, filled with nourishing ingredients that make life a little easier during those early months.

Breakfast:

Breakfast Sandwiches

Makes 12 sandwiches.

Ingredients:

  • 18 pasture raised eggs (I love vital farms)
  • 12 sausage patties (I love applegate chicken maple sausage)
  • 12 slices grass fed or raw cheddar (love kerrygold or tillamook)
  • 3 cups chopped organic spinach
  • 1 tbsp avocado oil (to grease baking dish)
  • 3/4 cup low fat cottage cheese (I like Nancy’s brand)
  • 1 tsp salt (I love Redmonds mineral salt – getting enough minerals is very important!)
  • 1 tsp pepper
  • 12 English muffins (I love Ezekiel sprouted, sprouted = easier on digestion and these have a good amount of fiber)
  • For storage: I wrap in a sheet of parchment paper and THEN a sheet of foil to avoid freezer burn. Also easier to reheat – just remove foil and microwave 2 mins in the parchment paper.
    • So you’ll need: 12 sheets parchment paper and 12 sheets foil.

Directions:

  1. Preheat oven to 400.
  2. In large bowl, whisk eggs, cottage cheese, salt and pepper. Add spinach and mix well. Grease 9×13 baking dish with avocado oil. I like to drizzle it in the pan and rub it around with a paper towel. Pour egg mixture in and bake 20-25 mins or until toothpick comes out clean in the center.
  3. While eggs cook, sear sausage in a skillet or cast iron pan, about 4 mins per side over medium high heat. Set aside.
  4. Slice English muffins (if applicable).
  5. When eggs are done, slice into 12 squares.
  6. Build sandwich – place English muffin on sheet of parchment paper, add cheese to one side, add egg to other, sausage on top, close sandwich and wrap in parchment paper. Wrap in another layer of foil.

Add to big freezer baggies and freeze for up to 3 months.

Macros: 412 calories, 29g protein, 35g carb, 6g fiber, 18g fat

Breakfast Burritos

Makes 12 burritos. Packed with protein, fiber and tons of nutrients.

Ingredients:

  • 12 burrito size tortillas (I like siete for a grain free version – they’re a little more breakable; or Ezekiel sprouted which is high in fiber and whole grains, but is a bit thicker)
  • 18 pasture raised eggs (I love vital farms)
  • 1 cup cottage cheese, I like low fat Nancy’s brand
  • 1 8 oz bag raw cheddar or grass fed cheddar
  • 1 can organic black beans, drained
  • 1 can diced green chilis
  • 1 small organic sweet potato diced, or half a medium sweet potato diced
  • 4 cups organic spinach
  • 2 10 oz packages bacon, diced – I love Pederson farms uncured no sugar added
  • Optional: I added half a lb of ground breakfast sausage (used the rest in remaining recipes)
  • 1 tsp salt
  • 1 tsp black pepper
  • 1/2 tbsp avocado oil
  • 1 tbsp grass fed butter or ghee
  • For storage: I wrap in a sheet of parchment paper and THEN a sheet of foil to avoid freezer burn. Also easier to reheat – just remove foil and microwave 2-2.5 mins in the parchment paper.
    • So you’ll need: 12 sheets parchment paper and 12 sheets foil.

Directions:

  1. In large skillet over medium heat, add oil and potatoes and saute about 7-8 minutes until starting to soften and brown. Add sausage and break up with a spoon, letting brown about 5 mins. Add bacon and let brown about 5 mins. Add beans, salt and pepper. Saute about 3-4 mins. Add spinach and pop a lid on it to steam about 3 mins.
  2. While that mixture cooks, heat a medium skillet over medium heat. Whisk eggs, cottage cheese, and a sprinkle of salt and pepper in large bowl. Add to skillet and cook until cooked through but still moist. I err on the side of under cooking / keeping runny so they don’t dry out when reheating the burrito!
  3. Build burritos. Lay a tortilla on a sheet of parchment paper – add about 1/2 cup of the veggie/bean/meat mixture and about 1/2 cup of scrambled eggs. Top with ~2 tbsp cheese. Fold each side in, and carefully wrap up the burrito starting with the side facing you, and roll away from you. Wrap parchment paper around it keeping burrito seam side down. Wrap in a sheet of foil.

Store in freezer up to 3 months. To reheat: remove foil and microwave 2.5-3 mins. Serve with hot sauce of choice.

Macros: 436 calories, 23g protein, 39g carb, 4g fiber, 24g fat

Sausage, Hashbrown, Egg Bake

Makes 8 slices.

Ingredients:

  • 8 pasture raised eggs – I love vital farms
  • 3 cups frozen hash browns – organic if possible
  • 1 cup cottage cheese – I like low fat Nancy’s brand
  • 1 8 oz bag raw cheddar or organic cheddar
  • 1.5 lbs ground breakfast sausage (can use 2 lbs too – I used the other half pound for the breakfast burritos)
  • 1 can diced green chilis
  • 1 tsp salt
  • 1 tsp pepper
  • 1/2 tsp paprika
  • 2 cups chopped organic spinach
  • 1 tbsp avocado oil (to grease baking dish) or avocado oil spray

Directions:

  1. Preheat oven to 400. In large skillet over medium heat, brown sausage about 5-7 mins. Set aside. In same skillet, add hash browns, season with half of the salt, pepper, and paprika. Cook about 5-7 mins until slightly browned.
  2. In large bowl, whisk eggs, cottage cheese and remaining seasoning. Add chopped spinach and stir.
  3. Grease 9×13 with avocado oil – I use oil & spread it throughout pan with paper towel.
  4. Layer in baking dish – hash browns, then top with sausage, then top with green chilis and make even layer on top, layer cheese, then egg mixture.
  5. Bake for 25 minutes or until toothpick comes out clean.

Slice into 8 slices and layer between sheets of parchment paper in a large glass Tupperware or in layers in a large freezer bag. Make sure all air is removed between layers and in the bag.

Store up to 3 months in freezer. To reheat – microwave 2-2.5 minutes on plate. Top with optional hot sauce.

Macros: 463 calories, 34g protein, 27g carb, 3g fiber, 25g fat

Oatmeal Bake

Oatmeal is amazing for breast milk supply! Get creative with toppings you enjoy here.

Ingredients for 8 servings:

  • 2 cups organic rolled oats
  • 1/4 cup ground flaxseed
  • 1/4 cup chia seeds
  • 1/4 cup hemp seeds
  • 1 tsp Ceylon cinnamon
  • 1 tsp mineral salt
  • 1 tsp baking powder
  • 2 cups grass fed milk or raw milk, organic almond milk like malk is great too
  • 1/4 cup organic maple syrup
  • 1 tbsp melted coconut oil, or avocado oil, or melted grass fed butter/ghee
  • 1 tbsp organic local raw honey
  • 1 tsp vanilla extract
  • 2 tbsp organic chopped walnuts
  • 1 cup organic berries – I did a mixture of wild blueberries, raspberries and blackberries
  • 2 tbsp shredded coconut, plus more for topping
  • 1 tbsp organic peanut butter
  • 1 cup grass fed Greek yogurt, like stony field

Directions:

  1. Preheat oven to 375. Grease a 9×13 baking dish with avocado oil – I drizzle a little and rub it around with a paper towel.
  2. In a large bowl, mix together all ingredients except shredded coconut and walnuts.
  3. Carefully fold in shredded coconut. Pour into baking dish. Top with remaining coconut and walnuts.
  4. Bake 30-40 mins until
  5. Top is browned and toothpick comes out clean in the center.
  6. Let cool completely. Slice into 8 slices. Layer in between sheets of parchment paper and carefully store in 2 layers in a large freezer bag or glass Tupperware container.
  7. To enjoy, microwave 1.5-2 mins until warmed through. Top with more Greek yogurt and a drizzle of honey for additional protein.

Bite Sized Snacks:

Sausage Balls

Makes around 48 balls.

Ingredients:

  • 1 lb ground breakfast sausage, force of nature is great!
  • 1 cup organic almond flour
  • 1/2 cup organic oat flour (great for milk production!)
  • 1/2 cup arrowroot powder
  • 1 tsp baking powder
  • 2 tsp cream of tartar
  • 1 tsp salt – I love Redmonds mineral salt
  • 1/2 tsp black pepper
  • 1 8 oz bag raw cheddar
  • 1/4 cup grass fed milk or raw milk

Directions:

  1. Preheat oven to 400. In large bowl, combine all dry ingredients and mix well. Add sausage, cheese & milk and mix well with hands.
  2. On 2 parchment paper lined baking sheets, roll into 1 inch balls and line at least an inch apart. Should make about 48 balls.
  3. Bake for ~20 mins until golden brown. Let cool and store by layering on half of a sheet of parchment paper, fold other half on top and store in a large freezer bag or glass Tupperware. I was able to fit all 48 balls in one large freezer bag by doing two layers.

Store in freezer up to 3 months. Reheat by microwaving about 30 seconds per ball.

Macros Per Ball: 65 calories, 4g protein, 3g carb, 1g fiber, 4g fat

Banana Oat Muffins

Oats are amazing for breast milk production.

Ingredients for 24 muffins:

  • 2 bananas mashed, 1 banana cut into chunks about 1/2 inch cubes
  • 2 pasture raised eggs
  • 1/4 cup avocado or coconut oil , or melted grass fed butter/ghee
  • 1/4 cup organic peanut butter, coconut manna is great too
  • 1/2 tsp mineral salt
  • 1 tsp vanilla extract
  • 1 tbsp Ceylon cinnamon powder
  • 1/4 cup ground flaxseed (or I’ve done 3 tbsp hemp seeds and 1 tbsp chia seeds)
  • 1/4 cup organic dark maple syrup
  • 1/2 cup cottage cheese, I like good culture grass fed
  • 1.5 cups organic oat flour (if you had a hard time finding organic like me – blend organic rolled oats into flour! I’ve done 1 cup oat flour & 1/2 cup almond flour too!)
  • 2 tsp baking powder
  • 1 tbsp organic coconut sugar for sprinkling
  • Optional: 3 tbsp organic chopped walnuts

Directions:

  1. Preheat oven to 400. Line muffin tin with parchment paper cups.
  2. In large bowl mix mashed bananas, eggs, oil/butter, cottage cheese, peanut butter, cinnamon, maple syrup and salt.
  3. In a separate bowl, add flour, flaxseed and baking powder. Mix well. Add to wet ingredients. Stir together. Gently fold in remaining banana.
  4. Pour into muffin cups and top with a sprinkle of coconut sugar and chopped walnuts.
  5. Bake for 15-18 minutes until toothpick comes out clean in the center and the muffins have puffed up.

Store in air tight glass Tupperware with parchment paper on top to reduce the air flow. Or let cool completely and store in a large freezer bag with all air removed.

Pre-Made Dinners:

Mini Meatloves

Highly recommend stocking up on these easy pre made mashed potatoes from Trader Joe’s, and can pair with a salad or easy steamed veggie.

Makes about 8 mini meatloaves. Serving is 2 mini meatloaves per person.

Ingredients:

– 1 lb grass fed ground beef

– 1 large organic carrot, shredded

– 1 zucchini, shredded

– 1 pasture raised egg

– 1/4 cup milk (grass fed, or raw) or almond milk

– 1/4 onion, finely diced

– 1/2 organic bell pepper, or 3-4 mini sweet peppers, finely diced

– 3-4 garlic cloves, finely minced

– 1/2 cup panko bread crumbs (can use Ian’s gluten free if needed)

– 1 tbsp bbq sauce, I like primal kitchen brand

– 2 tbsp ketchup, primal kitchen

– 1 tsp thyme

– 2 tsp Italian seasoning

– 1 tsp salt, I love redmonds mineral salt

– 1 tsp pepper

– 1 tsp date syrup

Directions:

1. Preheat oven to 350. Line baking sheet with parchment paper.

2. In large bowl mix – meat, carrot, zucchini, egg, panko, seasoning, milk, onion, garlic, peppers, and half tbsp of the bbq sauce. Mix well with hands. Form into 6 small little loaves. I placed them on the cookie sheet and then formed them up a little more.

3. Bake for 15 mins. While baking, mix remaining bbq sauce, ketchup and date syrup.

4. Brush the sauce on the meatloaves and then pop back in the oven for 5 more mins.

Freeze by wrapping each individually in foil and store in airtight freezer bag. To reheat – preheat oven to 350, add meatloaves to a 9×13 inch baking dish with a tiny layer of water – about 1/4 cup. Cover with foil and let heat about 20-25 mins until warm. Microwave option: remove foil and microwave 2-2.5 mins per meatloaf.

Italian White Bean Soup

Recipe for 4 servings. I froze in my souper cubes tray, and then added to a freezer bag.

Ingredients:

  • 1 tbsp grass fed butter
  • 4 ounces bacon, diced, I like pedersons uncured, no sugar added
  • 1 yellow onion, diced
  • 2 celery stalks, diced
  • 3 garlic cloves, minced
  • 1/2 tsp crushed red pepper
  • 2 cans organic white beans (cannellini, white kidney beans or great northern)
  • 4 cups pasture raised chicken bone broth
  • 1 Parmesan cheese rind
  • 1 tsp rosemary
  • 1/2 tsp oregano
  • Zest of half a lemon + juice of 1 lemon
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 3 cups organic spinach

Directions:

  1. Heat large pot or Dutch oven over medium heat. Add butter and bacon. Saute 4-5 mins until slightly browned.
  2. Add onion, garlic, celery, crushed red powder, salt and pepper. Cook another 5 mins. Add 2 tbsp water and scrape bits from bottom of pan.
  3. Add broth, beans, cheese rind, rosemary, oregano, bay leaf, lemon zest, salt and pepper and bring to a boil.
  4. Reduce heat to medium low, cover and simmer about 25 mins.
  5. Stir in spinach and lemon juice and cook another 5 mins uncovered.

Pour into souper cubes and freeze over night. Pop out and add to freezer bag and enjoy for up to 3 months. To reheat – pop one of the super cubes in a bowl and microwave 1.5-2 mins.

Can also freeze in air tight glass Tupperware container. If using plastic – be sure soup cools COMPLETELY.

Check out my high protein soup round up that would all be amazing postpartum as well. Can be made ahead and frozen in souper cubes. Once frozen, pop out and store in freezer bags.

Crockpot Freezer-Bag Dinners:

Pot Roast

Ingredients:

  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp mineral salt
  • 1 tsp pepper
  • 1 tsp dried rosemary
  • 1/2 tsp dried oregano
  • 1/2 tsp paprika
  • 1 cup water or grass fed bone broth
  • 1.5-2 lb grass fed chuck roast – I get from butcher box, here is a discount!
  • 2 organic russet potatoes, roughly chopped
  • 3 organic carrots, roughly chopped
  • 1 yellow or white onion, chopped

Directions:

  1. Mix seasoning and water in small bowl.
  2. Add potatoes, carrots, onion and chuck roast to large freezer bag.
  3. Pour marinade over contents of bag. Freeze for up to 3 months.
  4. To cook – thaw in fridge the night before.
  5. Add to slow cooker and cook on low 8 hours or high for 4 hours. Enjoy!

Pulled Pork

Great in a power bowl with microwave jasmine rice, avocado, and some easy steamed carrots.

This is loaded with collagen from cooking in the bones and is great for gut health and recovery.

Ingredients:

  • 1 4-6 lb pork butt or shoulder (I used butcher box pasture raised – link for a discount)
  • 1 large onion thinly sliced
  • 1 tbsp each: salt, paprika
  • 1 tsp each: garlic powder, pepper, crushed red pepper, cumin
  • 2 tbsp maple syrup (look for grade A dark organic)
  • 2 tbsp apple cider vinegar
  • 2 tsp coconut aminos or soy sauce
  • 2 tsp dijon mustard

Directions:

1. To freezer bag, add onions.

2. Mix seasonings (salt, pepper, garlic powder, cumin, red pepper & paprika) in small bowl, then rub all over pork.

3. In same small bowl, mix maple syrup, ACV, mustard & coconut aminos/soy sauce. Drizzle over pork.

4. Freeze up to 3 months.

5. To cook – thaw in fridge overnight. Add to slow cooker and cook on low heat 7-10 hours. Could also cook in oven on 250-300. Or in instant pot on high pressure for 90 mins.

6. Shred with fork & freeze or serve!

Options for serving:

  • with coleslaw & roasted sweet potato fries
  • in a breaky burrito or taco on ezekiel or siete tortillas
  • in a big bowl with rice, greens, veggies and more

Carrot Ginger Squash Soup

Ingredients:

For freezer bag:

  • 1 lb carrots, diced
  • 1-2 delicata squash (mine were small so I used two), peel, remove seeds & chop
  • 1 large white or yellow onion, roughly chopped
  • 2 garlic cloves
  • 1 inch piece of peeled ginger, chopped
  • 1 tbsp grass fed butter
  • 1 tsp salt – love mineral salt, especially postpartum!
  • 1 tsp black pepper
  • 2 tsp turmeric

When ready to cook need:

  • 1 tbsp local organic raw honey
  • 1 32 oz pasture raised chicken bone broth
  • Juice of half a lemon
  • 1/2 cup grass fed heavy cream

Directions:

  1. Add onion, carrots, squash, ginger and garlic to freezer bag along with salt, pepper and turmeric.
  2. When ready to cook – empty bag into slow cooker.
  3. Add bone broth and honey. Cook low for 8 hours or high for 4 hours.
  4. Use immersion blender to carefully puree the soup.
  5. Add cream and lemon and stir. Enjoy!

Chicken Tortilla Soup

Top with siete tortilla chips and shredded raw cheddar cheese.

Ingredients for 6 servings:

For freezer bag:

  • 1-1.5 lb pasture raised boneless skinless chicken breasts
  • 1 large white or yellow onion, diced
  • 1 bell pepper, diced (seeds removed)
  • 2 garlic cloves, minced
  • 1 large carrot, diced
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/2 tsp cayenne
  • 1/2 tsp ginger
  • 1/2 tsp turmeric
  • 1/2 tsp salt – live using mineral salt here
  • 2 organic corn tortillas, roughly torn into pieces

For cooking:

  • 6 cups pasture raised chicken bone broth
  • 1 can organic fire roasted tomatoes
  • 3 tbsp organic no sodium added tomato paste

For serving:

  • Tortilla chips, love siete
  • Shredded raw cheddar
  • Optional: cilantro, avocado, lime juice, dollop of greek yogurt (higher protein substitute for sour cream)

Directions:

  1. Mix seasonings in small bowl. Rub all over chicken breasts. Add to freezer bag.
  2. Add remaining veggies to freezer bag & freeze.
  3. When ready to cook, thaw in fridge night before.
  4. Add to slow cooker with broth, tomatoes & tomato paste and cook on high 4-6 hours.
  5. Remove chicken and shred, add back to pot and stir, and serve with toppings.

Barbacoa (Mexican Shredded Beef)

Recommend on siete tortillas. I do a microwave Spanish rice, and easy black beans on the side. Optional: cilantro, lime and avocado.

Ingredients:

For freezer bag:

  • 2 lb grass fed beef chuck roast
  • 1 tbsp chili powder
  • 1 tsp each: cumin, paprika, oregano, garlic powder, onion powder, chili powder, coriander, salt, pepper
  • 1 cup water
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 tbsp organic tomato paste
  • 1 bay leaf

For cooking:

  • 2 cups grass fed beef bone broth
  • Juice from 1 lime

For serving:

Directions:

  1. Mix all seasoning in bowl. Add water and tomato paste.
  2. Rub all over roast. Place in large freezer bag. Add onion, garlic and bay leaf. Freeze up to 3 months.
  3. When ready to cook – thaw in the fridge the night before.
  4. Add freezer bag, bone broth and lime juice to crock pot. Cook on low 8 hours or high 4 hours.
  5. Remove roast and shred beef. Add back to pot for another 10-15 mins.
  6. Serve and enjoy!

Herb Crusted Pork Sirloin Roast

Ingredients:

  • 2 lb pork sirloin roast
  • 3 tbsp olive oil
  • 1/2 cup water
  • 2 cloves garlic, minced
  • 2 tsp thyme
  • 2 tsp sage
  • 2 tsp lemon zest
  • 2 tsp chopped fresh rosemary
  • 1 tsp salt
  • 1 tsp pepper

Directions:

  1. Combine oil and all seasonings, garlic & zest in bowl. Add water and mix well.
  2. Place tenderloin in freezer bag and pour liquid over top. Seal tight and remove all air.
  3. To cook – thaw in fridge overnight.
  4. Preheat oven to 350. Place on roasting pan for 45-60 minutes until internal temp is 150.
  5. Remove from oven and tent loosely with foil. Allow to rest 10-15 minutes
  6. Slice and serve – I like doing a baked potato or mashed potatoes on the side and a warm roasted veggie like Brussels or brocollini.

Postpartum Soups I froze for baby #1:

Chicken Red Dates & Ginger Soup – Chinese red dates boost circulation and have great postpartum benefits. The bone broth base is also great for healing and high in protein.

Squash & Lentil Soup – helpful for lifting your mood, helps remedy inner dryness and smooth nerves.

Reishi Immunity Broth – Mushrooms are rich in vitamin B and minerals with medicinal properties.

Lactation Boosting Shiitake Seaweed Soup

Date Collagen Granola Bars

Items I Bought Pre-Made:

Ingredients to Prioritize:

  • Eggs
  • Grass fed beef
  • Chia seeds
  • Walnuts
  • Spinach & kale
  • Broccoli
  • Oats
  • Almonds
  • Beans

What I focus on:

The focus here is on getting enough protein, healthy fats, carbs and veggies.

Why protein?
Helps maintain lean muscle mass while your body returns to normal & helps ability to produce nourishing milk. During lactation, your body uses protein to produce breast milk and to sustain your growing baby.

Why healthy fats?
Fat is babies’ main energy source, so it’s important for breast milk to be high in fat. Healthy fats are beneficial for both fetal development and milk production and give you energy.

Why carbs?
Helps provide energy to support growth & development of the baby.

Food ideas while breastfeeding:

  • Protein: Salmon, Shellfish, Chicken, Beef, Pork (& beef liver – I take this as a supplement and also like using the force of nature ancestral blend ground beef which includes beef liver and heart.
  • Seaweed (check out my lactation boosting seaweed soup recipe above)
  • Fruits & Veggies: berries, tomatoes, bell pepper, cabbage, kale, garlic, broccoli
  • Fiber rich starches: sweet potatoes, butternut squash, lentils (check out my squash & lentil soup recipe above), beans, oats, quinoa
  • Nuts & Seeds: almonds, walnuts, chia seeds, hemp seeds, flaxseeds, sesame seeds
  • Healthy fats: avocado, olive oil, coconut milk & oil, coconut manna is great too, eggs, full fat yogurt

A few favorites and their benefits:

  • Eggs, super high in choline which is important for baby brain development
  • Sweet potatoes & leafy greens to boost lactation
  • Bone broth is high in protein, and also in collagen to help line the gut & promote healing within all the organs in the body
  • Oats are known to help boost lactation, be sure to look for organic oats (they won’t be sprayed with pesticides)
  • Warm foods – in general, try to stick to warm nourishing foods, they are super healing for the body and helpful while everything starts to heal and move back into place
  • Drink plenty of water, breast milk is made up of mainly water so it’s important to hydrate. Drink to thirst but no need to go completely overboard. I love my mineral salt unflavored hydration powder. Here’s 15% off using code KEETOWELLNESS.

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