How to Cook Nourishing Postpartum Meals with a Toddler

If you’re in the thick of postpartum recovery with a toddler at your feet, you’re not alone. I’m right there with you – finding my rhythm, managing the chaos, and trying to keep us both well-fed with nourishing postpartum meals. Over time, I’ve realized that having a few nutrient-dense, real food staples on hand makes all the difference, so I wanted to share what’s been working in my kitchen.

Why a Well-Stocked Pantry is a Postpartum Lifesaver

We all know that postpartum isn’t just the first six weeks – it can take months or even years for our bodies to fully recover from pregnancy, birth, and the demands of caring for a little one. Our energy levels, hormone balance, and nutrient needs are still in recovery mode, and cooking from scratch can feel like a luxury when we’re juggling nap schedules and playtime.

That’s why keeping a well-stocked pantry and fridge has become one of my biggest postpartum hacks. It means I can throw together quick, nourishing meals without a lot of last-minute stress.

Here are my top 5 postpartum staples that keep me nourished without the overwhelm:

1. Bone Broth – Rich in collagen, minerals, and amino acids, perfect for joint recovery, gut health, and easy nutrient absorption. It’s also a great base for soups, stews, and even reheating leftovers for a nutrient boost.
2. Slow-Cooked Meats – Like beef short ribs and pork shoulder, which are packed with protein, easy to digest, and loaded with the kind of healthy fats our postpartum bodies need for hormone balance.
3. Fermented Foods – Like homemade sauerkraut, full of natural probiotics that support digestion, immunity, and even mood.
4. Overnight Oats and Grains – Quick, fiber-rich breakfasts that keep our energy up and our blood sugar stable, which is key for avoiding those mid-morning energy crashes. Find my recipe here!
5. High-Fiber Veggies – Like cabbage, carrots, and leafy greens, which support digestion, hormone balance, and regularity (so important postpartum!).

How We Use These Staples in Real Life to Make Nourishing Postpartum Meals

Having these basics on hand means I can pull together balanced, nourishing meals without a lot of extra prep, even on the busiest days. Here’s a peek at what a typical week of postpartum meals looks like for us, with a few toddler-friendly tricks thrown in:

Slow-Cooked Meats for Multiple Nourishing Postpartum Meals

Last weekend, my husband slow-cooked both beef short ribs and pork shoulder on the BBQ. Slow cooking is one of my postpartum superpowers because it creates tender, collagen-rich protein that’s perfect for recovery and can stretch across multiple meals. Here’s how we used it this week:

• Sliders with homemade coleslaw and quick-pickled onions – my toddler loves the soft buns (I adapted this recipe here) and shredded meat, and I appreciate that it’s a quick, high-protein dinner.
• Pulled Pork Wraps with tinned black beans and frozen corn – a fast, filling option for busy nights, especially when the fridge is looking a bit bare.
• Beef Curry made from leftover short ribs – rich in bone broth and full of anti-inflammatory spices like turmeric, which is great for postpartum recovery.

Toddler Tip: If your little one is in the “throwing food” stage, shredded meats are great because they’re easy for them to pick up and less likely to end up on the floor.

Homemade Sauerkraut for Gut Health

Fermented foods are one of my top postpartum staples. They’re full of probiotics that support digestion, help us absorb more nutrients, and even boost our immune systems – all things we need when our bodies are still rebuilding. If you’ve never made sauerkraut before, it’s easier than you might think, and it’s a great way to use up any leftover cabbage:

Doing What We Love, Together

For me, being in the kitchen, nourishing my family, and building our food traditions is a huge part of what keeps me grounded as a mum. Slowly building a toolkit for making that happen with a toddler by my side has become essential to my wellbeing. I want my little one to feel connected to real food, to know where it comes from, and to share in the experience of making it.

It’s not always neat or efficient, but cooking with a toddler can be a chance to connect and have some fun together. It’s a reminder that this stage, while exhausting, is also a beautiful time to share what we love with our kids.

Tips for Cooking with a Toddler Around

We all know it’s not always neat or efficient, but cooking with a toddler can be a chance to connect and have some fun together. Here’s what’s been working for us:

• Let them ‘help’ – whether it’s squishing cabbage, stirring, or just banging a spoon on the counter, they love being part of it.
• Set up a safe ‘station’ – I give mine a cutting board and some scraps or dried oats to play with, which buys me a few minutes of hands-free cooking.
• Lower our expectations – It’s not going to be clean or quiet, but it’s about the experience and building their relationship with real food.

Looking for More Ideas for Nourishing Postpartum Meals?

Check out my YouTube video for more real-life postpartum meal inspiration and tips for cooking with a toddler around. And if you try the sauerkraut, let me know how it turns out – I love hearing of new ways to ferment veges with different flavors!

Thanks for being here, and remember – you’re doing an amazing job.