Why Most Postpartum Nutrition Advice Fails Busy New Moms: A Postpartum Nutrition Coach's Trut
By Nicole Roggow, Certified Postpartum Nutrition Coach | Published: November 10, 2025
If you have ever come across a postpartum nutrition social media post that sounds something like:
"To make sure you are properly fueled, start your day with a protein-rich breakfast of scrambled eggs, steel-cut oats topped with fresh berries and nuts" or pictures of meals with descriptions like "Meal prep colorful Buddha bowls on Sunday, be sure to take time for mindful eating practices. Create a peaceful eating environment so you are not stressed or rushed while consuming your food."
Meanwhile, you are sitting with a weeks-old baby asleep in your arms who you have nursed to sleep for the 3rd time already that day: burp cloths draped over every surface in the room, yesterday's coffee mug still sitting cold on the side table, and your "breakfast" consisting of granola bar crumbs you grabbed during baby's last quick nap.
This is the "problem" with most postpartum nutrition advice: it's likely written by those who have never tried to eat a meal while bouncing a fussy baby or tried to fuel themselves when it seems they are needed by someone else every second of the day. As a postpartum nutrition coach who has worked with hundreds of mamas, I see this disconnect SO OFTEN and the reality is, if the advice we are giving to postpartum women isn't REALISTIC for the season they are in - we are doing them an incredible diservice.
The Fantasy vs. Reality Gap
Most nutrition advice assumes you have:
Time to meal prep on weekends
Two hands free to eat meals
Predictable hunger patterns
Energy to cook elaborate meals
A baby who sleeps in predictable and consistent stretches
Help with household tasks
The mental capacity to plan balanced meals
However, reality for most postpartum moms is that they are coming from a world where they are:
Eating whatever they can grab while holding their baby
Forgetting to eat until they're dizzy or drained from hunger
Surviving on snacks between feeding sessions
Too exhausted to think about nutrition
Having unpredictable sleep and wake cycles
Managing everything solo for hours at a time
Using all their brain power just to keep their baby alive and happy
As you can see, the assumption and the reality are very far from each other and thats where we at Honor Your Nutrition specialize - we are here to help you fill that gap and find the middle ground where you CAN be successful improving your nutrition in a REALISTIC manner for the season you are in.
What Actually Works for New Moms
Accessible Always Beats Perfect
Work to put together small snack bags/boxes you can easily grab. It doesnt have to be a perfectly balanced, plated meal. Sometimes its a jerky stick, some nuts, and a piece of fruit to ensure protein, fat and carbs that are easily accessible.
Instead of: Elaborate breakfast bowls
Realistic postpartum nutrition recommends: Overnight oats you can eat with one hand, or an emergency protein bar that lives in your diaper bag
Batch When You Can, Buy When You Can’t
Meal prep isn’t about spending four hours every Sunday preparing Instagram-worthy containers. It’s about simple batch cooking food to be able to grab throughout the week.
Realistic postpartum food prep through looks like:
Hard-boil a dozen eggs
Buy pre-cut vegetables instead of cutting your own
Cook a big batch of rice or quinoa in an instant pot to use all week
Ask your partner to pack your grill with protein and cook it all at once
Double or triple any meal you do make and store the extra in the fridge for a different day
One-Handed Foods Are Your Friend
Most of your eating in those early weeks and months happens while holding a baby. Plank for this reality instead of trying to find time with two hands.
One-handed meals that actually nourish:
Smoothies with protein powder
Rice bowls filled with protein and veggies
A wrap or salad filled with protein
Greek yogurt with granola
Tuna or chicken salad with crackers
Energy balls made with dates and nuts
Hunger Happens at Weird Times
You might not be hungry at traditional meal times, but ravenous at 10 PM. This is normal when your schedule revolves around a tiny human’s needs and is even more prevalent when you are breastfeeding around the clock. This is OKAY and we want to honor this, however here are some things to keep in mind:
Aim to eat as much as you can during the day so we can ease hunger at night time
Be mindful of eating after you feed the baby each time (this can help you eat every 3ish hours!)
Honor hunger that may come at odd times like super early in the morning or while you are trying to fall asleep, BUT keep note that this may mean you need more nutrition throughout the day
The Foods That Actually Help New Moms
High-Energy, Low-Effort Options
Nut butter on anything: Put it on fruit, toast, oatmeal
Greek yogurt: High protein, can be eaten quickly, pairs great with fruit
Oatmeal: Takes a few minutes to make, has lactogenic properties, plenty of fiber
Cheese and meat sticks: Portable protein that doesn’t need preparation
Hummus and vegetables: Use pre-cut veggies and individual hummus cups, great source of fiber!
Smoothies: Throw everything in a blender, drink through a straw
Stock These Easy Options
Keeping these on hand for days when you feel underprepared and need something quick is actually being prepared!
Protein bars
Individual packets of nut butter
Core Power Milk
Single serve yogurt cups (I love Two Good brand!)
Packs of dry-roasted edamame beans
Instant oatmeal packets
Jerky sticks like Chomps, and cheese cubes
Redefining Success with Postpartum Nutrition
Finding success for most women in their postpartum nutrition journey isn’t as simple as eating perfectly balanced meals and perfect intervals throughout the day, there is SO MUCH unpredictability in the day in this season, that glimmers of success can look like:
Eating enough every day (specifically focusing on enough protein and fruits/veggies)
Staying well hydrated throughout the day (aim for 100oz water + electrolytes)
Eating big enough meals so you dont feel the need to snack all day
Grabbing for filling and substantial snacks when you do have one
Not feeling guilty about eating convenience foods
Listening to your body’s true hunger and fullness cues
Asking for help with food preparation from a partner or family member so the task isnt just falling on you
How We Help to Build Your Personalized Nutrition Strategy
If your coach isn't asking about YOUR LIFE specifically when making nutrition recommendations or laying out focus points for you, they are missing a really important part of coaching your nutrition. Everyone's day, schedule, and demand is not the same - even if they are in the same season of life. Here are some things to consider (and what our coaches consider!) when building nutrition goals:
Your actual schedule: When do you typically have free hands to eat? Can we be more intentional with this time?
Your energy levels: When do you feel most capable of food prep? Can we ask for more help here?
Your preferences: What foods do you actually enjoy eating? What are your comfort foods?
Your support system: Who can help with tasks related to nutrition? What are the roles you and your spouse each cover?
Your budget: What convenience foods are worth the extra cost? How can we make the most of our grocery budget each week?
The best postpartum nutrition plan is going to be the one you can actually stick to while taking care of a new baby and getting used to the new flow of your life. Everything else is just noise and can be incredibly distracting and disheartening. That’s what real personalized nutrition coaching delivers and it is so incredibly important in the postpartum season.
Tired of postpartum nutrition advice that doesn’t fit your real life? If you are ready for personalized nutrition coaching that works with your chaos, not against it - we are here to help! Get postpartum nutrition coaching designed for actual new moms at Honor Your Nutrition.*
