Did you know that boosting your protein consumption during postpartum can give you higher energy levels, a quicker recovery for your body, steady breastfeeding for baby, and a more level mood throughout your day?
The only problem is, to state the obvious, cooking with a newborn can be a challenge!
Here are five ways you can up your protein right now with just one trip to the grocery store and 2 minutes in the kitchen (pro tip: ask your partner or loved one to go for you so you can stay resting with baby!! Or try out a food delivery option like InstaCart or Thrive Market). These are the EASY ways that almost feel like cheating… but I highly recommend them! We need to get you healing, mama, so go ahead and take these smart short cuts!
1) Rotisserie chicken
Straight up, have your hubby go pick up a pre-cooked rotisserie chicken for your fastest healing meal ever. And rotisserie chicken isn’t just for dinner time. You can utilize this convenience for snack time too! Any toddler mom can tell you the ultimate convenience of sliced turkey meat for their kiddos (and themselves!). The only problem with cold cuts is that they’re just that: COLD. Ideally we’re choosing warming foods during early postpartum to help with digestion and healing. So swap sliced turkey meat for some quick pulls of a whole cooked chicken.
This comes with the added benefit of glycine. Glycine is an amino acid that is critical for healing, but it isn’t prominent in meat like chicken breast. To get glycine, consume the chicken skin and “nibbly bits” that all come as part of the package in a whole cooked chicken. Oh one more thing… even this is a pre-cooked option, it’s super cost effective. While I’d recommend looking for an organic/pasture raised option when possible, even a conventionally raised bird will work in this pinch, and it’s extremely affordable for the nutrition you’re getting.
To serve as a snack: Pull off a few chunks of meat (with the skin if desired) and chow down! Try eating with a dip like guacamole or hummus or some leftover cooked veggies.
2) Bone broth
Homemade bone broth is truly the PERFECT healing food for postpartum. And if you’ve followed my work for my while or got your hands on my Postpartum Freezer Meals cookbook, you know how easy it is to make! But in a pinch, even store bought bone broth is better than nothing. Look for a brand like Kettle and Fire or Fond, which uses regeneratively raised animals, which will yield the highest quality store bought broth.
To serve as a snack: Pour a big, warm mugful and enjoy!!
3) Canned salmon
Canned salmon is surprisingly healthy! In addition to solid protein, it’s also a wonderful source of calcium (thanks to those tiny bones! buy an option that includes the bones if possible. yes, they’re edible!), selenium, zinc, and omega 3s, including DHA (important for mama’s mental wellbeing and baby’s brain development).
Canned fish can be eaten warmed or at room temperature, so it works well with our warming goals! You can eat it right out of the jar or add to a bowl with a scoop of mayonnaise, mustard, and/or olive tapenade and some salt and pepper. Enjoy! Add other fixins like diced red onion or celery if you’ve got the energy. Look for a brand like Safe Catch or Wild Planet, which are wild caught and canned with only salt.
To serve: straight out of the can or fixed up as salmon salad. When energy levels allow, you can also fry up salmon cakes. Make a bunch as healthy food prep!
4) Canned oysters
I know, I know. This may not sound appetizing. But if you know me, you know I’m a big proponent of canned oysters because they’re so wildly healthy! Don’t get me wrong, fresh oysters would be queen, but like who is shuckimg fresh oysters during postpartum? If you raised your hand then you’re a freakin queeeeeeen. For the rest of us, canned is so ridiculous easy. And again, served a room temp! Look for the Crown Royal brand, which is high quality and canned in only olive oil. PS I know there is a warning on the side of the packaging but you don’t need to worry. A very cool thing about getting nutrients from whole foods is that they often work each other out… Oysters contain cadmium (a heavy metal like mercury and thus the warning label) but they also have selenium which helps the body flush it right out! The overall benefit greatly outweighs any risk.
To serve: Straight out of the can or on top of your favorite crackers (for me that’s Simple Mills grain free crackers). Or on top of a warm slick sourdough toast.
5) Beef jerky
This one is so easy and sometimes we forget about it. Have your partner go grab you some beef jerky, turkey jerky, or meat sticks of whatever kind. These days it’s easy to find grass fed options at many stores or you can order online. My family has a subscription with Paleo Valley and we get grass fed meat sticks delivered every other month because my kids and I love them so much. Experiment and find something you love too for the easiest protein boost ever!
To serve: open up and enjoy.
Bonus Quick Options
These shelf stable snacks aren’t quite as high in protein as the aforementioned, but they still work toward that protein goal and contribute to feelings of wellbeing.
Crunchy roasted chickpeas
Dried edamame
Nuts and seeds
Canned beans (think black beans warmed quickly on the stovetop with butter)
Slice of cheese
Energy balls
Or grab a protein bar or protein powder! For either one, try to pick up something with low sugar and no artificial ingredients. A few decent options are Aloha Bars or collagen protein powder from Needed or FullWell.
You go, mama! Now go eat up!
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