Weekly Prep Time Available Minimal (30 min or less) Moderate (1-2 hours) Extensive (3+ hours)

Postpartum Stage Early (0-6 weeks) Mid (6 weeks - 6 months) Late (6 months+)

Dietary Preference Omnivore (All foods) Pescatarian (Fish, no meat) Vegetarian (No meat or fish) Vegan (Plant-based only)

Meal Complexity Simple (5 ingredients or less) Moderate (5-10 ingredients) More Complex (10+ ingredients)

Weekly Meal Structure

Make-Ahead Components

Snack Ideas

Breastfeeding Note: This meal plan includes extra nutrient-dense foods to support lactation and your increased caloric needs. Focus on adequate fluids and foods rich in calcium, iron, protein, and healthy fats.

Tip: Listen to your body's hunger cues and adjust portions as needed. This plan is a framework - customize it based on your preferences and needs.