Week 3 Postpartum Fat Loss Meal Prep Plan

Meal prepping makes postpartum life so much easier. If you’ve been following along, this Week 3 postpartum meal prep plan continues with high-protein, balanced meals that are easy to prep and actually taste good when reheated.

Each meal is packed with protein, fiber, and healthy fats to keep you full, support postpartum recovery, and help with gradual, healthy fat loss.

What’s on the Menu?

• Matcha Coconut Chia Pudding – A creamy, high-protein breakfast or snack.
• High-Protein Sausage Balls – A great grab-and-go option.
• Easy Chicken Enchiladas with Black Beans – Comforting, satisfying, and high in protein.

Each recipe is portioned for three days:
✔ Matcha pudding: 3 servings
✔ Sausage balls: Half batch (~24 balls, 4 per serving)
✔ Enchiladas with black beans: 3 portions (2 enchiladas per serving + seasoned black beans)

If you missed the Week 1 & Week 2 meal preps, be sure to check them out! And stay tuned for more postpartum meal preps coming soon.

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Meal 1: Matcha Coconut Chia Pudding

This pudding is thick, creamy, and loaded with protein and fiber. It’s naturally energizing from matcha but won’t give you the jitters like coffee.

Ingredients (Makes 3 Servings)

• 1 cup milk of choice (regular, almond, or coconut)
• ½ cup plain Greek yogurt
• 1 scoop (20-25g) vanilla protein powder
• 3 tsp matcha green tea powder (1 tsp per serving)
• 2 tbsp honey (adjust to taste)
• 1 tsp vanilla extract
• 6 tbsp chia seeds (2 tbsp per serving)
• Pinch of salt & cinnamon
• 2 tbsp hot water (to dissolve matcha)
• Toppings: Coconut flakes, fresh raspberries (optional)

Instructions

1. In a small bowl, whisk together matcha powder and hot water until smooth.
2. Add milk, Greek yogurt, protein powder, honey, vanilla, cinnamon, and salt. Stir well.
3. Mix in chia seeds, let sit for 5 minutes, then stir again to prevent clumping.
4. Divide into 3 containers and refrigerate overnight.

Macros (Per Serving)

• Calories: 320
• Protein: 28g
• Carbs: 30g
• Fat: 10g
• Fiber: 10g

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Meal 2: High-Protein Sausage Balls

These sausage balls are so good for a quick breakfast or snack. They’re packed with protein, healthy fats, and just enough carbs to keep you satisfied.

Ingredients (~24 Balls, 4 per Serving)

• ½ lb ground breakfast sausage (I recommend Force of Nature)
• ¾ cup almond flour
• ¼ cup arrowroot powder
• ½ tsp baking powder
• 1 tsp cream of tartar
• ½ tsp salt (I like Redmond’s)
• ¼ tsp black pepper
• 4 oz raw cheddar cheese, shredded
• 2 tbsp grass-fed or raw milk

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a large bowl, mix almond flour, arrowroot powder, baking powder, cream of tartar, salt, and pepper.
3. Add sausage, shredded cheese, and milk. Mix with your hands until fully combined.
4. Roll into 1-inch balls (~24 total) and place on the baking sheet.
5. Bake for 18-20 minutes or until golden brown and cooked through.

Macros (Per 4 Balls)

• Calories: 290
• Protein: 24g
• Carbs: 6g
• Fat: 19g
• Fiber: 2g

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Meal 3: Easy Chicken Enchiladas with Black Beans

This is the easiest enchilada meal prep ever. No sautéing, no baking ahead of time—just assemble, store, and heat when ready to eat.

Ingredients (Makes 3 Servings, 2 Enchiladas per Serving + Black Beans)

For the Enchiladas

• 12-16 oz shredded rotisserie chicken
• ¾ cup chicken bone broth (I like Bonafide Provisions)
• ¾ cup plain Greek yogurt
• 1 can green chiles, diced
• ½ avocado
• ½ tsp salt
• ½ tsp pepper
• ½ tsp garlic powder
• ½ tsp onion powder
• 1 tbsp hot sauce or salsa
• 6 small corn tortillas (2 per serving)
• ¾ cup shredded Monterey Jack cheese

For the Black Beans

• 1 can black beans, drained and rinsed
• ¼ cup bone broth
• ½ tsp salt
• ½ tsp pepper
• ½ tsp cumin
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp paprika

Instructions

1. Make the filling: In a bowl, mix shredded chicken with a little enchilada sauce (enough to coat).
2. Assemble enchiladas: Add chicken to tortillas, roll them up, and place them in meal prep containers.
3. Top with sauce & cheese: Pour remaining enchilada sauce over the tortillas and sprinkle with cheese.
4. Season beans: Add drained black beans to a jar with bone broth and seasonings. Store in the fridge.
5. When ready to eat: Microwave enchiladas for 2 minutes and black beans for 30-45 seconds.

Macros (Per Serving – 2 enchiladas + black beans)

• Calories: 420
• Protein: 46g
• Carbs: 32g
• Fat: 13g
• Fiber: 9g

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Final Thoughts

This Week 3 Postpartum Fat Loss Meal Prep Plan keeps things simple, high-protein, and realistic for busy moms. Each meal is balanced with protein, fiber, and healthy fats to keep your energy up and hunger in check.

If you haven’t checked out Weeks 1 & 2, be sure to go back and try those meal preps too! And stay tuned for Week 4’s postpartum meal prep plan coming soon.

Let me know if you try this! I’d love to hear how it works for you. ​