POSTPARTUM — SEAL & NOURISH Why now

Warm, soft meals support recovery, digestion and milk supply; fluids + electrolytes are essential.

Targets

• Protein 25–35 g/meal; fluids 3+ L/day; one broth or soup daily.

• Easy carbs for energy; iron and collagen from slow-cooked meats.

Best foods

Broths, congee, slow-cooked meats • Dates, black sesame, eggs • Ginger, goji, rice.

Plates

• Chicken-ginger congee + soft-boiled egg + spring onion.

• Beef shin broth bowls with rice and greens.

• Date-tahini bites + warm milk (or alt milk) with cinnamon.

Make-ahead (freeze)

• Quart jars of broth; rice porridge bricks; shredded beef/lamb; lactation-friendly oat bars (not too sweet).