Postpartum Protein

Postpartum nutrition after having a child can be tough. If you’re breastfeeding or planning to breastfeed your baby, then you might have heard about the crazy amount of protein that’s needed. I personally found it super difficult in the beginning to get the right amount of daily protein needed, so I thought I’d share some tips for other mothers that are in need of easy ways to add protein to their daily diet to reach their goal.  

Disclaimer: This post is geared towards those who eat an omnivore diet (both plant and animal based foods). Also while I have a general understanding of nutrition as a personal chef, I am not personally a certified nutritionist and it’s recommended to speak to your doctor regarding your specific situation and health needs. I’m sharing what has worked for me to reach my protein goals postpartum while exclusively breastfeeding my baby.  

At the end of this post I’ll include a recipe for my favorite protein shake that has 50 grams of protein and also protein-packed oatmeal prep! 

Adding Protein to Your Diet

Collagen Powder

 Add 1 Tablespoon to hot tea, coffee, oatmeal. Blends well in liquids and it’s super easy to add to beverages. 

My recommended Band: Vital proteins Collagen Peptides 

 

Whey Protein

Add to shakes to blended beverages 

Band I like: Naked Whey Isolate Protein 

Bone Broth

Drink by itself warm or add into soups.

Easy High-Protein Snacks

Protein bars I like (20 grams) – Barbell’s Protein Bars 

Beef or Turkey Jerky – like Chomps (10 grams)

Peanut butter stuffed dates 

Greek yogurt ice cream bars 

Chia pudding

Trail mix or nuts 

Eggs, sausage or smoked salmon – on their own or added into an omelet, egg muffins or  sandwich. 

 

Daily Meal Plan Example

(How I get over 150 grams of protein in 1 day!)

Breakfast – 17 grams

Oatmeal with 1 T. collagen powder, fresh fruit, 1 T. Almond butter – 12 grams

Hot herbal Tea OR Coffee with 1 T. Collagen powder – 5 grams

Mid morning snack – 15 grams

Greek yogurt with granola and/or berries – 15 grams 

Lunch – 48.5 grams

5 ounces – Chicken breast – 45 grams 

Steamed broccoli – 1 gram

⅓ cup quinoa – 2.5 grams 

Afternoon Snack – 50 grams

Protein shake with Whey Protein powder (recipe below) – 50 grams 

Dinner – 29 grams

5 ounces Salmon – 25 grams 

Sautéed spinach – 2 grams 

⅓ cup brown rice – 2 grams 

Total grams of protein for the day = 159.5

Do you need help with weekly meal prep during pregnancy and/or postpartum? Our personal chefs would love to take the stress out of meal planning, grocery shopping and preparing healthy meals for you! Reach out to us and we’d love to tell you more!