Stock Up for Postpartum: Your Freezer & Pantry Essentials Checklist

Preparing for your postpartum recovery is just as important as preparing for birth. And when it comes to caring for yourself and your baby in those early weeks, having nourishing food on hand makes all the difference.

To help you (or a loved one) feel supported and well-fed after baby arrives, I’ve created this simple, practical list of freezer, pantry, and fridge staples — perfect to prep during pregnancy or ask others to help with as part of your village.

Print it, save it, share it… and use it as a guide for your next grocery shop.

Freezer Staples

These make your future self so grateful — bulk cook, portion, and label now for grab-and-go meals later.

• Pre-cooked meals – soups, stews, lasagne, curries, bolognese

• Cooked & frozen grains – rice, quinoa

• Frozen fruits – for smoothies or snacks

• Frozen vegetables – chop and portion small for easy cooking

• Frozen proteins – meat, chicken, seafood, plant-based proteins like tempeh or lentils

• Hommus – freeze in small portions

• Bone broth or veggie broth – freeze in cubes for easy use

• Liver pate – nutrient-dense and easy to defrost

• Breakfast muffins & pancakes – boost protein with extra eggs or collagen

• Lactation cookies, bliss balls, healthy slices

• Smoothie packs – pre-portion fruit, spinach, seeds, protein, and healthy fats into zip-locks

Tip: Label everything with the name + reheating instructions.

Pantry Staples

Stock your shelves with nourishing basics that require minimal prep:

• Gelatine and collagen powders – add to smoothies, soups, or drinks

• Healthy cooking fats – olive oil, coconut oil, ghee, tallow

• Eggs – long shelf life and incredibly versatile

• Oats – for porridge, baking, or overnight oats

• Chia seeds – great for puddings or adding collagen

• Liver capsules – easy source of iron and B12

• Dulse flakes and nori wraps – iodine-rich and flavourful

• Nut butters – almond, macadamia, sunflower

• Shelf-stable milk – plant-based or dairy

• Whole grain pasta, rice, quinoa

• Canned beans, lentils, tuna, salmon, tomatoes

• Crackers, rice cakes, granola bars – look for ones without vegetable oils

• Beef jerky – make your own if you have a dehydrator

• Herbal teas – chamomile, raspberry leaf, fennel

• Coconut milk – for curries and creamy meals

• Honey or maple syrup – natural sweeteners

Fridge Staples

Stock your fridge with easy snacks and gut-friendly foods:

• Yoghurt – full-fat, no added sugar

• Fruits & veggies – prep snack sticks like carrots, cucumber, celery

• Healthy dips – collagen guac, hommus

• Gut-loving options – sauerkraut, kefir, kombucha

• Bone broth (fresh or frozen in cubes) – sip warm or add to meals

Bonus Tips

• Label meals with contents and reheating instructions

• Prep 1-handed snacks (trust me—you’ll thank yourself)

• Create a snack basket for easy access in the nursery or by your bed

Postpartum isn’t a time for elaborate meals. It’s a time for rest, healing, and connection. Having a nourishing plan (and food!) in place helps you recover well and stay present with your baby.

With warmth,
Kate Martyn