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Nourishing Your Body Postpartum: What You Need and Where to Start

Nourishing Your Body Postpartum: What You Need and Where to Start

Bringing a new baby into the world is one of life’s most incredible experiences, but it’s also one of the most demanding, both emotionally and physically. While your focus may naturally shift to caring for your newborn, supporting your own recovery is just as essential. At Pow Food At Home, we believe that nourishing your body with the right foods can help you feel stronger, more energised, and better equipped to navigate the early days of parenthood.

That’s why we created the Welcome Home Baby Bundle, a 7-day meal and snack plan designed to support new parents with delicious, nutritionist approved meals that are easy to enjoy, even one-handed.

Why Nutrition Matters After Birth

Postpartum recovery is unique to every body, but certain nutrients can help promote healing, balance hormones, support milk production, and keep your energy steady:

🔸 Protein – Essential for tissue repair, hormone production, and keeping you full.
🔸 Iron – Replenishes stores lost during birth and helps prevent fatigue.
🔸 Omega-3s – Support brain health, mood regulation, and recovery.
🔸 Fibre – Aids digestion and supports gut health, which is closely linked to mood and immunity.
🔸 Vitamin C & Zinc – Promote healing and support immune health.
🔸 B vitamins – Help combat tiredness and support the nervous system.

Let’s Dive Into the Bundle: What’s on the Menu & Why It’s Perfect for Postpartum

Each meal in the Welcome Home Baby Bundle has been thoughtfully designed by chefs and nutritionists to provide the nutrients your body needs, while being easy to digest and simple to prepare.

1. Organic Pork Sausage & Mash

A classic comfort meal—but done right. Free-range organic pork provides complete protein and zinc to support tissue repair. The creamy mash (made with cauliflower and Maris Piper potatoes) offers complex carbs to fuel long days (and nights) and help regulate blood sugar levels.

High in protein | Comforting & hearty | Iron & zinc-rich

2. Grass‑Fed Lamb Moussaka

A warming, Mediterranean-style dish that’s rich in iron and B vitamins—ideal for rebuilding blood and energy after birth. The lamb is slow-cooked with aubergines, tomatoes, and herbs for a delicious, nutrient-dense meal that supports immune health and hormone production.

Iron-rich | B vitamin support | Anti-inflammatory spices

3. Vegan Creamy Mushroom & Tofu Pasta

Packed with plant-based protein and vitamin D from mushrooms, this creamy pasta is kind to digestion while supporting muscle recovery and immune function. The tofu adds calcium and protein—key for healing and hormone balance, especially if you’re dairy-free.

Plant-based | High in calcium & vitamin D | Gentle on the gut

4. Chipotle Chicken with Quinoa & Veg

Lean chicken breast is a brilliant source of bioavailable protein, and the mild chipotle spice blend adds warmth without being overpowering—perfect if you're breastfeeding. Quinoa provides fibre and all nine essential amino acids, plus folate for recovery.

Lean protein | Balanced carbs | Anti-inflammatory properties

 5. Vegan Parmigiana

This flavour-packed, plant-based dish features aubergine layered with tomato-rich sauce and plant-based cheese—full of antioxidants like lycopene (great for skin and cellular repair). A comforting choice for meat-free days that still delivers nourishment.

Antioxidant-rich | Gut friendly | Dairy free

6. ‘Healthy’ Fish & Chips

Flaky British cod in a light buckwheat and lemon batter, paired with baked rosemary chips and a spirulina-enriched pea smash. Rich in omega-3s to support your mood, brain, and immune system—plus a healthier spin on a national favourite.

Omega-3 rich | Liver support | Baked not fried

7. Chicken Tapenade

Tender chicken breast served with a savoury olive tapenade, rich in healthy fats and vitamin E. This dish supports satiety, hormone health, and glowing skin—while the natural saltiness of the tapenade can help with mineral replenishment.

High in protein | Healthy fats | Quick and flavourful

One-Handed Snacks for the Win

Let’s be real—sometimes meals happen with a baby in one arm. That’s why we’ve included snacks that you can grab between feeds or when you're short on time but still want something nourishing.

Prebiotic Breakfast Bars

Made with fibre-rich ingredients to support digestion, blood sugar balance, and mood—all of which can be disrupted postpartum. A great option to grab before (or during!) a 4am feed.

Energy Pow Balls

Packed with magnesium, healthy fats, and natural sweetness from dates, these power balls help reduce fatigue and support nervous system health.

Gluten- & Dairy-Free Brownie Bites

A moment of indulgence without the crash—made with raw cacao for a natural mood boost and unrefined sugars to keep energy steady.

The Pow Food At Home Difference

Meals developed with nutritionists to support your postpartum journey
Baby-friendly flavour profiles – no overpowering spices or gas-producing ingredients
Simple prep – oven-ready in 30 minutes, zero stress
Frozen for freshness – stock your freezer and eat when you’re ready
Delivered nationwide in insulated, low-waste packaging

In the early weeks of parenthood, the best kind of self-care is often the most practical. Nourishing your body with balanced meals supports your recovery, steadies your mood, and helps you show up fully for your baby—and yourself.

Whether you’re preparing ahead of time, gifting a friend, or in need of a nourishing reset, the Welcome Home Baby Bundle takes the pressure off without compromising on care.

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