12. The Essential Pregnancy & Post Partum Nutrition Plan with Taryn Firkser
- Brittany Miller
- Jun 5, 2023
- 17 min read
Updated: Oct 21
When I first became a mom, I thought feeding a baby was the hard part. Turns out, feeding and fueling myself through pregnancy and the postpartum period was a whole different learning curve. If you’re reading this because you’re searching for a realistic, doable post partum nutrition plan, welcome. I invited nutrition expert Taryn Firkser, Founder of Aubergine & Olive, to chat about practical ways to prepare for pregnancy, eat well during pregnancy, and recover efficiently after birth.
In this blog & podcast episode I’ll walk you through what I learned, what I try in my own life as an entrepreneur and mom of three (now 5!), and how you can build a post partum nutrition plan that works with your schedule, not against it.
If we haven’t met yet, I’m Brittany — a mom of five, home renovation enthusiast, and a business owner who’s all about keeping life real and doable. I know firsthand how messy, beautiful, and overwhelming motherhood can feel, and I share from that space of “in the trenches” right alongside you.
Here, you’ll find encouragement, practical tips, and honest conversations about balancing family, work, and your own sense of self. My hope is that you’ll walk away feeling a little lighter, a little more seen, and a whole lot more equipped to create a life that works for you and your family. Follow me on Instagram @brittanynmiller_ for more.
Table of Contents
Why a post partum nutrition plan matters (and why “nine months” isn’t the whole story)
The whole-person approach: sleep, stress, movement, and spiritual well-being
Start before conception: how to stock your nutrient containers
Pregnancy does not equal “eat for two”—it’s about quality, not quantity
Meal planning that actually fits your life (my broken plan and how I fixed it)
Understanding nutrient-dense foods and why they matter postpartum
Should you take prenatal vitamins postpartum? How I approached supplements
How to handle setbacks: guilt, social pressure, and perfectionism
Final practical checklist: build your post partum nutrition plan today
Frequently Asked Questions About Pregnancy & Post Partum Nutrition Plans
Wrapping up: designing a post partum nutrition plan that supports you and your family
Why a post partum nutrition plan matters (and why “nine months” isn’t the whole story)
One of the clearest pieces of advice Taryn shared with me is that pregnancy—and recovery—aren’t isolated nine-month events. Your body begins the journey before conception and continues long after birth. She likes to picture the body as a set of nutrient containers. If you go into pregnancy with those containers full, you're giving your body and baby the best chance to thrive. If you don’t, the postpartum period can feel like a long uphill climb trying to refill what was used up.
That’s the heart of a powerful post partum nutrition plan: think of nourishment as ongoing and proactive, not reactive. Whether you’re still trying to conceive, currently pregnant, or weeks into recovery, the same core idea applies—maximize nutrient density, improve sleep quality, manage stress, and build sustainable routines so you can actually follow the plan when life gets busy.
The whole-person approach: sleep, stress, movement, and spiritual well-being
Taryn took a holistic view, and I love that because my life isn’t only about food. If you want a post partum nutrition plan that actually works, include non-diet elements too. Nourishment is physical, emotional, and mental. Here’s how I try to cover those bases:
Sleep: I aim for both quantity and quality. That sometimes means choosing a bedtime ritual—bath, light reading, no screens—to make the hours I do get count.
Stress management: Short, repeatable practices are clutch. I carry a “stress toolkit” of 10-minute walks, 3-minute breathing exercises, and an emergency snack to help when emotions spike.
Movement: Daily movement is non-negotiable—even a 15-minute walk helps with mood and digestion.
Meaning and connection: Whether it’s a brief morning gratitude practice, talking with a partner, or a 20-minute call with a friend, these help me feel grounded and less isolated.
When you fold these pieces into your post partum nutrition plan, the effects compound. Better sleep improves appetite regulation and hormone balance, consistent movement improves mood and recovery, and stress management helps you make healthier food decisions instead of defaulting to convenience or comfort foods.
Start before conception: how to stock your nutrient containers
Taryn reminded me that the best time to start is before you get pregnant. If you’re actively trying or thinking about it in the next 6–12 months, this is the golden window to focus on true nourishment. In practice that means prioritizing whole foods, sleep, movement, and stress management so your body is not scrambling to build the baby while also trying to stay healthy itself.
Here are the practical steps we recommend for a preconception phase of your post partum nutrition plan:
Audit your diet: Ask yourself whether most of your calories come from real, minimally processed foods. If the answer is no, pick one meal a day to “upgrade” and slowly build from there.
Fill the nutrient containers: Increase intake of iron-rich foods, omega-3s (especially DHA), vitamin D, folate (from whole foods and possibly supplements), and protein. These are common priorities for maternal health.
Improve sleep quality: Sleep quantity matters, but sleep quality matters more. A mattress change, a calming bedtime routine, and reduced screen time help massively.
Reduce chronic stress: Add two or three stress-management tools—walking, short meditations, breathwork, or a quick stretching routine—that you can do even on hectic days.
Set realistic routines: Meal planning and grocery rhythms—like planning on Fridays, shopping on Saturdays, prepping on Sundays—make healthy eating a habit, not a weekend crisis.
These steps aren’t prescriptive magic; they’re small practical changes that add up. And when you do get pregnant, your post partum nutrition plan will already be in motion.
Real food first: The simple rule that changed everything
Taryn’s core nutrition advice is elegant in its simplicity: eat real food. Real food = foods made by nature, not foods made in factories. It’s an easy mental filter. If you’re unsure whether something is a “real food,” ask: “Was it made by nature or a factory?”
When you commit to real food as the foundation of your post partum nutrition plan, a lot of decisions become automatic. Real foods deliver the vitamins, minerals, healthy fats, and protein your body needs without the empty calories that drain energy. Think leafy greens, whole grains, nuts and seeds, sustainably sourced seafood, pasture-raised meats, legumes, full-fat dairy (if you tolerate it), and plenty of colourful fruits and vegetables.
Practical swaps that helped me:
Instead of grabbing a processed pastry between meetings, keep a jar of mixed nuts and dried fruit in your bag.
Swap boxed meals for a quick bowl of quinoa, roasted vegetables, and a fried egg.
Replace sugary drinks with water and infuse with lemon or cucumber for flavour.
These small swaps are the backbone of a realistic post partum nutrition plan. They’re not about perfection; they’re about leaning habits toward nutrient-rich choices so your body can rebuild and thrive.
Pregnancy does not equal “eat for two”—it’s about quality, not quantity
We’ve all heard the phrase “eating for two,” and I found it confusing and sometimes misleading. Taryn reframed it in a way that stuck with me: nourish for two. That means focusing on the quality of what you eat rather than doubling your calories.
In the postpartum phase especially, you don’t need to think in terms of huge calorie surpluses. Instead, optimize the nutrients you consume so your body can recover and, if you’re breastfeeding, produce quality milk. A carefully designed post partum nutrition plan is about nutrient density, balanced meals, and frequent, sensible snacks—not eating double portions at every meal.
Meal planning that actually fits your life (my broken plan and how I fixed it)
I used to try to do everything on Sunday: plan the week, shop, and prep. That was a disaster. Taryn and I both prefer breaking it into manageable chunks. My current rhythm is planning on Friday, shopping on Saturday, and prepping on Sunday. Splitting the work prevents overwhelm and keeps the refrigerator stocked with things I’ll actually eat.
Here’s a practical template to build into your post partum nutrition plan:
Friday — Plan: Decide on 5–7 dinners, 3–5 breakfasts, and a few snack ideas. Keep it simple. If you have picky eaters, include at least one “neutral” meal everyone tolerates.
Saturday — Shop: Bring a list and stick to it. Buy at least one pre-washed salad mix and some pre-cut veggies if time is limited.
Sunday — Prep: Chop vegetables, cook a pot of grains, roast a sheet pan of vegetables, and portion proteins. Store them in clear containers so you can see them quickly.
This structure makes it much more likely you’ll follow a nutrient-forward post partum nutrition plan, even in weeks where you’re short on sleep or busy running a business.
Quick, reliable snack ideas to keep energy up
When you’re postpartum and juggling a baby and business, snacks are lifesavers. Taryn shared and I use a short list of go-to snacks that are both nutrient-dense and grab-and-go:
Handful of almonds or walnuts with a piece of fruit
Whole grain toast with peanut or almond butter (this is my go-to middle of the night snack if I get hungry while feeding babes)
Greek yogurt with berries and a sprinkle of seeds
Hard-boiled eggs—easy to prep and great protein
Pre-cut vegetables with hummus
Cheese slices with whole-grain crackers
When you add a few of these items into your weekly grocery list and prep session, your post partum nutrition plan becomes far more sustainable. An emergency snack can stop a hangry spiral before it starts.
Vegetables without the drama
Taryn's two-minute salad trick
One of my favourite tips from Taryn is her two-minute salad routine. On big grocery days, buy a bag of washed, pre-mixed lettuce so you skip the time-consuming washing step. When you get home, chop one tray or container of vegetables—cucumber, carrots, peppers, cherry tomatoes—all at once. Store them in the fridge in clear containers.
At dinner, even little kids can throw the salad together: handful of lettuce, a scoop of chopped veggies, drizzle of oil and vinegar, maybe some roasted seeds on top. It’s a fast, low-decision way to get veggies into everyone’s plate—and that’s the genius of a post partum nutrition plan: low friction, high reward.
Vegetable hacks for reluctant families
If cauliflower rice or hidden veg in mac and cheese sounds great in theory but impossible in practice, remember there are many ways to move toward more vegetables without stress. For example:
Serve veggies you enjoy alongside a favourite dish rather than trying to “hide” them.
Roast vegetables with a little olive oil and salt—roasting brings out sweetness and makes them more kid-friendly.
Add a simple side salad or raw sliced veggies with dip to every meal for consistency.
These are practical strategies you can plug into your post partum nutrition plan without needing an extra hour in the kitchen.
Understanding nutrient-dense foods and why they matter postpartum
Taryn defines nutrient-dense foods as those that provide a lot of vitamins and minerals for the number of calories they contain. These are the foods that refill your nutrient containers quickly and efficiently, which is exactly what you need after pregnancy.
My go-to nutrient-dense staples that I try to keep in my kitchen as part of a post partum nutrition plan:
Leafy greens (spinach, kale, Swiss chard)
Fatty fish (salmon, sardines) for omega-3s
Pasture-raised eggs and meats
Nuts and seeds—especially pumpkin seeds, chia, and flax
Full-fat dairy like plain yogurt or kefir (if tolerated)
Whole grains: quinoa, brown rice, oats
Colourful fruits and vegetables
These foods support recovery, energy, mental clarity, and immune function. When I prioritize these as part of my post partum nutrition plan, I notice I have steadier energy for client calls and mom life—even on the days when sleep hasn’t been kind.
Rest, culture, and the postpartum recovery window
One of the most poignant parts of my conversation with Taryn was about cultural expectations. In many cultures around the world, there's an understood rest period after birth—weeks or months where the mother’s recovery is a community responsibility. In Western societies, we often expect mothers to “bounce back” quickly, which can be unrealistic and damaging.
Your post partum nutrition plan should include rest as a core principle. If you can arrange for extended leave, family support, or a staggered return to work, your recovery will be more complete and sustainable. I realize that’s not always feasible—especially for entrepreneurs or people in short-leave systems—but even small gestures like shifting non-essential meetings, scheduling a weekly “buffer” afternoon off, or securing one evening for self-care each week can protect recovery time.
Postpartum nutrition for entrepreneurs: realistic strategies for busy founders
As an entrepreneur, I get the pressure to keep the business running. I returned to work within a week after my third child because running a business means variable income and responsibilities. Taryn and I both acknowledged that entrepreneurs face unique pressures. Here’s how I built a post partum nutrition plan that worked while keeping my business afloat:
Micro-routines: Instead of long workouts or elaborate meal prep, I use 5–20 minute actions that still move the needle—quick walks, 10-minute meditation, and one prep item like a batch of roasted sweet potatoes.
Protected windows: I book a weekly “weekend” during the week (for me that’s Friday afternoon) where I don’t take client hours or meetings. That becomes my refuge and recharge time.
Delegate ruthlessly: Hire help for cleaning, outsource tasks that drain you, or swap childcare with friends so you can get short blocks of focused work and realistic meal prep done.
Simple meal rules: Keep breakfast and lunch predictable and quick; make dinner the flexible main meal. Predictability saves decision fatigue and supports a sustainable post partum nutrition plan.
These strategies won’t remove all the stress, but they make it possible to care for your body without sacrificing your business long-term.
Simple postpartum meal templates I actually use
When you’re short on time, templates are lifesavers. These are flexible meals I use as part of my post partum nutrition plan and recommend to clients who are juggling kids and work.
Breakfast: Oatmeal with ground flax, Greek yogurt, berries, and a spoonful of nut butter
Lunch: Grain bowl—quinoa or brown rice, roasted veggies, greens, pumpkin seeds, and leftover protein
Dinner: One-pan roasted protein (salmon, chicken) with roasted veggies and a simple green salad
Snacks: Hard-boiled eggs, cheese and whole grain crackers, fresh fruit with nuts
Templates let you mix and match ingredients with minimal planning. Keep a “go-to ingredients” list on your fridge so family members can assemble meals when you need help.
How to build a post partum nutrition plan that’s sustainable for your family
Sustainability is the secret sauce. I’ve learned the hard way that if a plan is aspirational but unrealistic, I won’t stick to it. A sustainable post partum nutrition plan is:
Flexible: It has room for “off” days without guilt.
Simple: It uses repeatable templates and low-friction meal prep.
Inclusive: It works with family preferences—if your kids hate kale, serve spinach in a fried egg or as a blended soup.
Prioritized: You choose one area to improve each month rather than trying to fix everything at once.
Pick one small priority—like adding one vegetable to every dinner this week—and call that a win. Add another habit next week. These tiny changes compound into a powerful post partum nutrition plan without the overwhelm.
How to measure success in your post partum nutrition plan
Success doesn’t look like pristine meals all day or instant “bounce back.” For me, success in a post partum nutrition plan looks like:
Consistent, small wins: you prepared at least one healthy dinner most nights this week
Energy improvements: fewer afternoon crashes and better focus for client calls and family time
Gradual weight or strength goals: if you have them, they’re progressing week to week
Better mood regulation and patience with children
More realistic rest blocks and fewer burnout signals
Measure trends rather than day-to-day perfection. A post partum nutrition and recovery plan is a long game. It took 9 months to grow the baby, it will take awhile for your body to 'go back to normal'.
Should you take prenatal vitamins postpartum? How I approached supplements
Taryn made an important point: taking a prenatal supplement is a choice, not a requirement for every woman. Ideally, you’d get everything you need from food, but life and recovery sometimes make that difficult. If you don’t enough energy, time, or resources for ideal nutrition, a prenatal can help bridge the gap.
Here’s her practical take for including supplements in your post partum nutrition plan:
Assess your diet first: If you eat a varied, nutrient-rich diet, supplements may be unnecessary. But if you struggle to eat well regularly, supplements can be a helpful safety net.
Choose quality: Prenatal vitamins aren’t all the same. Taryn created a free guide called “Your Ultimate Guide to Prenatal Vitamins” that helps you evaluate options—look at forms of folate (methylfolate), the type of iron, how much DHA is included, and product purity.
Continue if breastfeeding: If you’re breastfeeding and your diet is inconsistent, continuing a prenatal or a postpartum-specific multinutrient can support both your recovery and your milk supply.
For me, combining nutrient-dense eating with a thoughtful supplement was a balanced, realistic approach. Talk with your healthcare provider before starting or continuing supplements to tailor choices to your needs and don't forget to grab Taryn's free Prenatal Vitamin Guide.
Self-care that actually fits into a chaotic life
Taryn emphasized—and I’ve lived it—that “self-care” doesn’t need to be elaborate spa days. It needs to be consistent and doable. My carved-out mom-time is in the evenings: a bath, meditation, and a few pages of reading. It’s non-negotiable. Even if I get less sleep overall, the quality of that sleep improves when I have an evening ritual that helps me unwind.
Some low-decision self-care items you can fold into your post partum nutrition plan:
Five-minute breathing exercises when stress spikes
One 10-minute walk outside daily
Set an alarm for a mid-afternoon snack to prevent blood sugar crashes
Schedule a weekly 60–90 minute block of “me time” and protect it like a meeting
Resources Taryn shared that I found useful
Taryn created a free e-guide, “Your Ultimate Guide to Prenatal Vitamins,” which I recommend if you’re deciding whether or not to take a prenatal or which brand to choose. She also wrote a practical blog post called “How to Eat More Vegetables,” full of low-decision ideas that help you add veg even when time is tight.
I’ve listed the resources here so you can find them easily as you design your own post partum nutrition plan: use expert guides like Taryn’s to learn about supplement quality, and use easy veggie hacks to make real food more doable.
How to handle setbacks: guilt, social pressure, and perfectionism
If you’re anything like me, the postpartum period can amplify mom guilt and perfectionism. You may feel pressured to be “back to normal” or inundated with conflicting advice. Taryn reassured me: this is normal. A strong post partum nutrition plan includes compassion and realistic adjustments.
My approach:
Reframe guilt as information: If a week feels off, see what small habit you can improve next week rather than dwelling on failure.
Focus on consistency, not perfection: Show up for the pattern more often than you don’t.
Set realistic expectations with others: If you’re an entrepreneur, communicate your “protected” non-work times and ask for help when needed.
These mindset tools make a big difference in sustaining a post partum nutrition plan and protecting your mental health.
Final practical checklist: build your post partum nutrition plan today
If you want an immediate, no-fluff checklist to start building your post partum nutrition plan, here it is. I laminated this in my brain and pull it out when life feels chaotic.
Decide your planning rhythm: plan, shop, prep days. Mine: Friday, Saturday, Sunday.
Pick three daily or weekly non-negotiables: example—one salad a day, a snack at 3 pm, 10-minute walk daily.
Choose two fast snacks to always have on hand: I keep mixed nuts and hard-boiled eggs.
Schedule one weekly “non-working weekend” block during the week for rest.
Assess supplements: read Taryn’s prenatal guide and talk to your healthcare provider if needed.
Keep a short list of go-to recipes and keep the ingredients on hand.
Start here. After a few weeks, iterate. Your post partum nutrition plan should evolve as your baby grows and your business demands change.
Frequently Asked Questions About Pregnancy & Post Partum Nutrition Plans
What is a post partum nutrition plan and why should I follow one?
A post partum nutrition plan is a practical, sustainable approach to eating and self-care that supports recovery after pregnancy and childbirth. It focuses on nutrient-dense foods, sleep quality, stress management, and practical meal routines so your body has what it needs to repair, maintain energy, and, if applicable, support breastfeeding. Following one reduces risk of micronutrient deficiencies, helps restore energy levels, and supports mental health during a critical recovery phase.
When should I start building my post partum nutrition plan?
The best time to start is preconception—6 to 12 months before you plan to become pregnant—so your nutrient stores are full. That said, it’s never too late: you can begin building a sustainable post partum nutrition plan during pregnancy or immediately after birth. The key is small, consistent changes rather than overnight perfection.
Do I need to take prenatal vitamins after birth?
Taking a prenatal vitamin postpartum is a personal choice. Ideally, nutrient needs are met through food, but if you’re not consistently eating nutrient-dense meals or you’re breastfeeding, continuing a prenatal or a postpartum-specific supplement can help refill depleted stores. Consult your healthcare provider and use quality guides—like the free guide Taryn created—to choose a product that fits your needs.
How many calories should I eat postpartum?
Caloric needs vary widely depending on breastfeeding status, activity level, and pre-pregnancy weight. Instead of focusing solely on calories, prioritize nutrient density—whole proteins, healthy fats, vegetables, and whole grains. If you’re breastfeeding and very active, you may need an additional 300–500 calories daily, but quality matters more than quantity in a strong post partum nutrition plan.
What are the most important nutrients to focus on postpartum?
Key nutrients postpartum include iron, vitamin D, omega-3 fatty acids (DHA), B vitamins including folate, zinc, calcium, and sufficient protein. Eating a variety of whole foods—leafy greens, fatty fish, eggs, legumes, nuts and seeds, and whole grains—helps cover these basics. Supplements can bridge gaps when needed.
How can busy entrepreneurs practically follow a post partum nutrition plan?
Keep strategies minimal and actionable: use micro-routines (5–20 minute actions), schedule a weekly “weekend” during the week for rest, outsource or delegate tasks, and create predictable meal templates for breakfast, lunch, dinner, and snacks. Planning on one day, shopping on another, and prepping on a third reduces decision fatigue and supports consistent eating.
What’s a simple one-week meal plan to start my post partum nutrition plan?
A simple week might include oatmeal with nuts and berries for breakfast, grain bowls with greens and leftover proteins for lunch, one-pan roasted protein with roasted veggies for dinner, and snacks like hard-boiled eggs or nuts. Repeat favorites to simplify shopping and prep. Aim for at least one vegetable at every meal.
How can I get more vegetables into my family’s diet without a fight?
Buy pre-washed salad mixes, pre-cut vegetables, and keep simple veggie prep routines ready—e.g., chop a tray of veggies after shopping. Roast vegetables for sweetness, add vegetables to favourite dishes rather than hiding them, and make a two-minute salad part of dinner. Small, regular exposure builds acceptance over time.
What’s the role of rest and cultural postpartum practices in my nutrition plan?
Rest is essential. Many cultures provide a structured rest period after birth for a reason: it supports recovery and reduces long-term health consequences. If you can, build rest time into your post partum nutrition plan—through extended leave, staggered work schedules, or help with household tasks. Even small protected blocks of time per week make a significant difference to recovery and resilience.
Where can I find trusted resources to build a post partum nutrition plan?
Trusted resources include evidence-based guides from registered professionals, reputable nutrition blogs, and vetted e-guides like the one Taryn created, “Your Ultimate Guide to Prenatal Vitamins.” Also consult with your healthcare provider for personalized advice. Use community groups, doulas, or registered dietitians who specialize in maternal nutrition for tailored support.
Wrapping up: designing a post partum nutrition plan that supports you and your family
Designing a post partum nutrition plan is less about rigid rules and more about building a sequence of realistic habits that make nutrient-rich choices the easiest ones. The conversation I had with Taryn Firkser reaffirmed what I already suspected: small changes, planned routines, and a holistic approach really do move the needle. Whether you’re an entrepreneur short on leave or someone fortunate enough to have months to rest, the same basic principles apply—eat real, nutrient-dense food; protect sleep and rest; move your body; and build low-friction routines.
If you want to start today, pick one small goal from the checklist above, set a time to plan your week, or download a simple guide on choosing supplements if you think you need them. Your recovery and your energy are worth the investment. And remember: you don’t have to be perfect. You just have to be consistent enough to build momentum.
Thanks for reading. If you found these ideas helpful, I hope you’ll take one action this week toward your post partum nutrition plan—whether that’s planning one meal, buying a bag of salad greens, or scheduling a protected hour of rest. Small steps add up, and I’ll be cheering you on as you go get great.
Episode References:
Connect with Taryn
@aubergineandolive on IG
Come say hi!
00:00 Intro
1:45 Taking care of yourself after pregnancy
2:40 Preparing for pregnancy
7:44 Setting new routines
8:20 Food Prep 13:08 Post-partum nutrition
16:23 Entrepreneurs and post-partum
17:30 Self-care post-partum
19:00 What are nutrient-dense foods?
21:50 Managing life and business
28:00 Free resource
29:25 Should you take prenatal vitamins
30:25 Wrap up
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