When Bethany, Uly, Giovanni, and baby Jeriah finally came home from the hospital, the house filled with the quiet joy that only a new beginning brings. But it also carried a different kind of heaviness—the kind that asks everyone to slow down and care a little more intentionally. Bethany had been incredibly strong through a difficult pregnancy, and after experiencing symptoms of preeclampsia, her doctors made it clear that rest wasn’t optional—it was essential. Healing, bonding with her newborn, and regaining her strength now come first. That’s where love shows up in practical ways. This meal plan page was created so Bethany doesn’t have to think about what’s for breakfast, lunch, definitely dinner while her body recovers. It’s one small way to lift a daily burden, to make sure she, Uly, Giovanni, and little Jeriah are nourished without added stress. Every meal planned or shared is a quiet reminder that they’re not doing this alone. This page isn’t just about food. It’s about community, care, and giving a family the space they need to heal, rest, and settle into life together—one meal, one day, one act of love at a time. 💛
Breastfeeding increases energy and nutrient needs. The goal is regular, balanced meals that support milk production, recovery, and day-to-day stamina. No special “diet” is required—just thoughtful choices. What to prioritize (and why) 1. Protein – for tissue repair and steady energy Aim to include protein at every meal. Eggs, chicken, turkey Fish low in mercury (salmon, sardines) Beans, lentils, chickpeas Greek yogurt, cottage cheese Tofu, tempeh, nuts, seeds Easy meals: Scrambled eggs with veggies and toast Lentil soup with whole-grain bread Salmon bowl with rice and greens 2. Complex carbohydrates – fuel + fiber These help maintain energy and support digestion. Oats, brown rice, quinoa Whole-grain bread or pasta Sweet potatoes Easy meals: Oatmeal with fruit and nut butter Brown rice + beans + avocado Whole-grain pasta with veggies and olive oil 3. Healthy fats – brain health (for mom and baby) Avocados Olive oil Nuts and seeds (chia, flax, walnuts) Fatty fish Easy meals: Avocado toast with egg Yogurt with walnuts and fruit Salad with olive-oil dressing 4. Fruits & vegetables – vitamins, minerals, antioxidants A variety of colors is ideal. Leafy greens (spinach, kale) Orange veggies (carrots, squash) Berries, citrus, bananas Easy meals: Smoothie with fruit, spinach, yogurt Stir-fried veggies with tofu or chicken Soup loaded with vegetables 5. Calcium & iron – especially important postpartum Dairy or fortified plant milks Yogurt, cheese Leafy greens, beans, red meat (if eaten) Easy meals: Yogurt parfait with fruit Bean and veggie chili Spinach omelet 6. Fluids – hydration matters Breastfeeding increases fluid needs. Water (sip throughout the day) Milk, herbal teas, soups Tip: Drink when thirsty and keep a bottle nearby during feeds. Snack ideas (quick + nourishing) Apple slices with peanut butter Trail mix (nuts, seeds, dried fruit) Cheese and whole-grain crackers Hummus with veggies Hard-boiled eggs Foods to be mindful of (not forbidden) Caffeine: moderate amounts are generally fine Alcohol: timing and moderation matter Highly processed foods: okay occasionally, but don’t rely on them for energy