The Postpartum
MEAL PLAN & Recipe
Guide for New Moms.
28 days of quick, healthy meals with weekly shopping lists and honest nutrition guidance. Built for life with a baby, so you feel strong and energized. No dieting, no calorie counting.
You feed everyone. Except yourself.
After birth, your body carries you through long days and short nights, with a schedule that rarely leaves time for your own plate.
It doesn’t have to be this way. One guide, and you know what to eat this week, what to buy, and that every meal supports your postpartum body.
Everything I wish I’d had as a new mom.
“After my own births, it took me a while to work out how to eat in a way that actually gave me energy instead of draining it. This guide is everything I wish I’d had back then. So I kept it simple: no complicated diets, no calorie counting, no ‘get your body back’. Just real, nourishing meals that are quick to make, easy to plan, and built around what your body needs right now: steady energy, strength, and the nutrients that recovery and, if you’re breastfeeding, milk production draw on.”
- Mediterranean-style eating with the best long-term evidence, no restriction
- Everything is flexible: swap meals, skip a snack, choose your own protein
- Cook once, eat twice: most dinners become tomorrow’s lunch, so you cook far less than you eat
This is for you if…
- you’re a busy mom with a newborn or toddler, and time to cook is scarce.
- you want recipes that are fast and need just a few ingredients.
- you want food that nourishes you and gives you new energy, whether you’re breastfeeding or not.
- you need snack ideas for the moments cravings hit.
- you’re still pregnant and want to prep and freeze meals before birth.
- you eat meat, or you’re vegetarian or vegan, and want recipes that are flexible.
- your baby is starting solids and you don’t want to cook separately.
- you want honest guidance, not another diet.
Everything you need. Nothing you don’t.
4 weekly meal plans
Breakfast, two snacks, lunch, and dinner for 28 days. Built on “cook once, eat twice”, so dinners carry into the next day’s lunch.
Weekly shopping lists
Know exactly what to buy, with amounts and what each item is for. Nothing sits unused in your pantry.
Snack ideas for every craving
Pages of sweet and savory snack ideas to pin to your fridge, so cravings never turn into a decision you regret.
Postpartum nutrient guide
The six nutrients new moms most often run low on, the signs to watch for, and the foods that top them back up.
Milk-supply support
An honest look at “milk-boosting” foods, what actually matters, and a marker that flags supportive meals throughout the plan.
Meals your baby can eat too
How to adapt the recipes for your baby once solids start, following baby-led weaning principles. One kitchen, no cooking twice.
A lifestyle, not a diet
Why restriction backfires, and how eating enough of the right food lets you feel strong, with gentle weight loss if that’s your goal.
Freezer & prep-ahead meals
Which meals batch-cook and freeze well, so you can stock your freezer while you’re still pregnant or during a calmer week.
40+ quick recipes
9 breakfasts, 21 lunches & dinners, 12 treats & snacks. Breakfasts in 5 to 10 minutes, most mains in 30 minutes or less.
Real food you’ll actually crave.
Simple ingredients, big flavor, and honest prep times. Here’s a taste of what’s inside.
5 minPorridge
8 minSmoothie Bowl
15 minRainbow Poke Bowl
30 minOne-Pot Pad Thai
25 minFish Tacos
30 minYellow Curry
10 minBlueberry Muffins
10 minSnickers-Style Bars
15 minOat Pancakes
25 minEasy Shakshuka
30 minHealthy Bolognese
10 minEnergy Balls…and 30 more recipes inside.
Every main meal says “protein of your choice”: tofu, legumes, fish, meat, eggs, or dairy. You pick.
Straight from their kitchens.
Real messages and photos from moms cooking with the MEAL PLAN, shared with permission.
From checkout to your kitchen in minutes.
Get instant access
Your 76-page guide arrives as a PDF right after checkout. Read it on your phone, tablet, or computer, or print the pages you use most. Yours to keep forever.
Plan your week in minutes
Pick a week, take the shopping list to the store, and prep a little ahead. The plan does the daily “what do I eat?” thinking for you.
Feel the difference
Steady energy across the day, nutrients that support recovery and breastfeeding, and one less thing to figure out. That’s the goal.
Eating well, one less thing to figure out.
MEAL PLAN · Recipe Guide for New Moms
- 4 weekly meal plans + weekly shopping lists (28 days)
- 40+ quick recipes with photos, 5–30 minutes prep each
- Postpartum nutrient guide & milk-supply support
- Baby-led weaning adaptations for family meals
- Freezer, batch-cooking & pantry checklists
- Blank templates + snack ideas for every craving
Taxes included · One-time payment · No subscription · Instant PDF download
Less than one restaurant dinner, for 28 days of planned meals.
Get Instant AccessPDF for phone, tablet, computer, or print
Good food is one half.
Movement is the other.
The MEAL PLAN picks up right where your training leaves off.
+
Add the MEAL PLAN to any program, for half the price
Start with REBUILD to ease back into training after birth, or go to the next level with BUILD & BURN. Add it to your order at checkout.
$39 $19 Taxes includedwith any SHEFORMS program
Frequently asked questions about the MEAL PLAN.
No. The MEAL PLAN is built on a simple, Mediterranean-style way of eating: real, nourishing meals, no calorie counting, no restriction. It’s designed to give you steady energy as a new mom, not to put you on a diet. If you want to lose weight gently, the guide explains how to do that in a sustainable way, without crash diets that backfire.
Yes. The plan was written with breastfeeding moms in mind: it covers the nutrients your body needs while nursing, gives an honest overview of milk-supply foods, and marks every supportive meal throughout the plan. And it works just as well if you’re not breastfeeding.
Yes. Every main meal says “protein of your choice”, so you pick what suits you: tofu, legumes, fish, meat, eggs, or dairy. Most recipes are plant-forward by default, and the guide includes tips for plant-based nutrient needs like B12, iron, and omega-3.
Most meals are ready in 5 to 30 minutes. Breakfasts take about 5 to 10 minutes, and the plan is built around “cook once, eat twice”: most dinners carry over into the next day’s lunch, so you cook far less than you eat.
Yes. A dedicated chapter shows how to adapt the meals for your baby once they start solids at around 6 months, following baby-led weaning principles: what to leave out, how to serve it, and what to watch for. One kitchen, no cooking twice.
Absolutely. The guide includes a batch-cooking chapter with meals to prep and freeze before your baby arrives. A freezer stocked with ready meals is one of the kindest things you can do for your future self.
It’s a digital PDF guide (76 pages). You get instant access after checkout and can read it on your phone, tablet, or computer, or print the pages you use most. It’s yours to keep.
No. The recipes use everyday supermarket ingredients, and a pantry chapter shows you exactly what to keep stocked. The weekly shopping lists tell you what to buy and what it’s for, so nothing sits unused in your cupboard.
Make eating well one less thing on your to-do list.
28 days of meals, planned. Shopping lists, written. Recipes your whole family will eat.
Taxes included · One-time payment · No subscription · Instant PDF download
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