meal ideas for a healthy post pregnancy diet

Detox Kitchen shares its nourishing postpartum recipes

I know how difficult it can be to find the time to cook wholesome, delicious food every day when you have little ones to look after. I was so surprised with myself when I had my first baby; I found myself living off toast and Kit Kats while I struggled to keep up with my breast-feeding induced hunger. Since becoming a mother, I have found that there is very little nutritional information about what mothers should be eating during the early post-natal stages, and the information out there is very conflicting. That is why I decided to launch our Mama programme and community. I want to create a platform where mothers can come, read, connect and better understand the importance of a healthy post pregnancy diet. And then if they need some extra help, they can have our food delivered straight to their door. We have partnered with the bestselling author nutritional therapist Amelia Freer to create a food delivery package that contains all the nutrients a new mother needs. When your meal delivery comes to an end, here are a few ideas for realistically simple, nutritionally balanced meals that can be thrown together in minutes. These should all be achievable with some simple fridge ingredients (online supermarket shopping can be a saviour!), and a few minutes of cooking or preparation time.

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lily's lentil dal for 2:


+80g red onion
+clove garlic
+2 tbsp grapeseed oil
+2 sticks celery
+1 yellow pepper
+100g red lentils
+thumb-sized piece fresh ginger
+pinch of table salt
+1 tsp ground cumin
+1 tsp ground coriander
+1 tsp tumeric
+100ml water
+160ml coconut milk
+tin of chopped tomatoes


1) dice the onion and celery and cook in the oil for 5 mins in a saucepan.
2) dice the pepper and add to the pan.
3) puree the garlic and ginger with the water and add to pan. cook for a further 5 mins.
4) add rest of the ingredients and simmer for 10 mins.
5) serve in your favourite bowl.
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overnight oats

+ ½ cup of rolled oats
+ ½ cup of water or nut milk
+ 1 tbsp chia seeds
+ 1 tsp maple syrup
+ Dash of cinnamon
+ Pinch of sea salt

To make overnight oats, simply add all ingredients listed below to a mason jar and stir well, so the chia seeds don’t get clumpy. You can then add berries. Cover and store in the fridge overnight. Enjoy in the morning! You can be creative with this, adding shredded coconut, slivered almonds, etc.
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gluten-free toast with smashed avocado

+ 1 or 2 slices of gluten-free toast (I like the Food for Life brand)
+ 1/3 of an avocado, mashed with a fork
+ Sprinkle of shredded organic mozzarella cheese or parmesan cheese
+ Salt and pepper to taste

This is a brilliant option for when only carbs will do! Another option is to have almond butter on toast, instead of the avocado. This will satisfy carb cravings, help to keep nausea at bay, and provide some healthy fats to start the day.
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blueberry avocado smoothie

+ 1 serving of protein powder (Sustain is one that I recommend)
+ 1 cup of spinach or kale
+ ½ cup of blueberries
+ 1/3 of an avocado
+ 250 ml of water or unsweetened almond milk
+ Ice
+ 1 tbsp chia seeds (optional)

Spin all ingredients through a Vitamix or high-speed blender and enjoy!

I love having a smoothie for breakfast, especially during the summer months. This “meal in a glass” provides protein and healthy fats from the avocado, which will keep blood sugar levels steady. If you haven’t tried it, avocados taste great in a smoothie and they provide a creamy consistency with less sugar than a banana.
*Kerry Bajaj is a Certified Health Coach. She helps clients achieve their health goals including weight loss, improved digestion, stress reduction and fitness. Kerry is a graduate of Georgetown University and the Institute for Integrative Nutrition, and is certified by Columbia University Teachers College in holistic health. She has been mentored in functional medicine under Dr. Frank Lipman since 2010. She has run four marathons, is a certified yoga teacher and writes about health and wellness at
photo credit : © Stephanie Frey /Veer, © karandaev /Veer , © kostrez /Veer
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