A Simple Guide for Healing, Strength & Fat Loss
Postpartum recovery isn’t just about diapers and sleep schedules — your body is working overtime to heal, rebuild, and nourish (especially if you’re breastfeeding). And while there’s no one-size-fits-all plan, there’s one nutrient that plays a massive role in how you feel, function, and recover after having a baby: protein.
In this post, I’m breaking down how much protein postpartum moms actually need (hint: it’s probably more than you think), why it matters for your energy, milk supply, and body composition — and simple ways to make sure you’re getting enough without overthinking it.
Why Protein is So Important for Postpartum Moms
Protein isn’t just for bodybuilders — it’s a healing, hormone-supporting, milk-making, fat-burning nutrient that postpartum moms need in their corner. Here’s why:
- ✅ Tissue repair after birth (vaginal or C-section)
- ✅ Milk production (breastmilk is made from amino acids!)
- ✅ Blood sugar balance → helps reduce crashes, cravings, and mood swings
- ✅ Preserving muscle mass while breastfeeding or in a calorie deficit
- ✅ Improved metabolism — muscle = a higher metabolic rate
Pregnancy and postpartum are two of the most metabolically demanding times in a woman’s life. Your body needs more — not less — especially when it comes to high-quality protein.
Protein is the foundation for postpartum healing and recovery. Most moms aren’t getting enough — and that can make a huge difference in how you feel and function.
So… How Much Protein Do You Actually Need?
Let’s get real: the standard recommendation of 50–60 grams per day? Not even close to enough for postpartum moms.
Here’s what you really need:
💡 General guideline:
- 1.5 to 2.0 grams per kilogram of body weight
That means:
- If you weigh 150 lbs (68kg) → aim for 102–136g of protein per day
- If you’re breastfeeding, active, or strength training → stick to the higher end
And if you know your lean body mass (pre-pregnancy), aim for 1.0–1.4g of protein per pound of lean body mass.
I’m almost two years postpartum and aim for 130–150g of protein per day — and I feel SO much better when I’m consistent with it.
How to Hit Your Protein Goals Without Overwhelm
You do not need to track macros or eat grilled chicken five times a day. Here’s how to make it simple:
✅ 1. Build meals around protein
Start with your protein, then add carbs, fats, and veggies.
Easy meal ideas:
- Eggs + turkey sausage + avocado toast
- Chicken stir fry + rice + veggies
- Salmon + quinoa + roasted broccoli
- Smoothie with protein powder + almond butter + frozen fruit + spinach
✅ 2. Don’t underestimate snacks
Snacks are key for hitting protein goals — and stabilizing your energy throughout the day.
Snack ideas:
- Greek yogurt + chia seeds + berries
- Cottage cheese + pineapple
- Hard-boiled eggs + hummus + crackers
- Beef sticks + string cheese + nuts
- Protein balls or bars (with at least 10–15g protein)
✅ 3. Use convenience foods
Stock up on grab-and-go options you actually like:
Rotisserie chicken, tuna packets, hard-boiled eggs, deli turkey, frozen meatballs, protein shakes.
✅ 4. Supplement if needed
There is nothing wrong with using a clean, high-quality protein powder. In fact, I encourage it for busy moms. Look for grass-fed whey or a good plant-based option if you’re dairy-free.
FAQs About Postpartun Protein Intake
Can I eat too much protein?
Unless you’re consuming very high amounts (200g+), extra protein is used for tissue repair and energy. It’s not automatically stored as fat, but of course, if you’re getting too much of something, it eventually will.
What if I don’t eat meat?
It’s doable! Just be extra intentional. Focus on plant-based protein pairings (beans + rice, tofu + grains) and consider working with a dietitian to make sure you’re covering all your bases — including iron, B12, and zinc.
Do I have to track my protein?
Nope — but awareness is key.
Start with:
- A palm-sized piece of meat = ~25g protein
- 1 egg = 6g
- 1 cup Greek yogurt = 15–20g
- Protein powder scoop = 20–25g
Join the Strong, Nourished & Energized Mom Method Program to get personalized guidance and accountability! Go to https://wellnessbyval.com/program to sign up today! Enrollment is now open.
You Don’t Have to Be Pefect, Just Consistent
I still ate out. I still had “fun” foods. But once I started consistently focusing on protein — especially at breakfast and snacks — I felt stronger, more energized, and saw changes in my body composition.
No tracking, no restriction. Just simple, supportive habits that actually work.
Want Help Putting This Into Action?
Inside my 8-week program, The Strong, Nourished & Energized Mom Method, I’ll guide you step-by-step through fueling your body in a way that supports healing, energy, and strength — without overwhelm or rigid rules.
You’ll get:
- A personalized plan with flexible structure
- Recipes, meal templates, and snack guides
- Core and strength workouts that fit into mom life
- Support from me and a community of like-minded moms
🎉 Enrollment is open now → Join here
You deserve to feel strong, nourished, and energized — and I’d be honored to help you get there. 💛
