Postpartum Nutrition Playbook

A simple, sustainable framework for fueling recovery — not another diet.

Nutrition postpartum isn't about restriction. It's about eating in a way that actually supports healing, energy, and (if it applies to you) milk supply — without turning food into one more thing you have to get perfect.

The Nutrition Playbook breaks it down to three steps you can return to for as long as you need them:

Find your number — a calorie and macro target that matches where you actually are in recovery, not a generic calculator guess
Build your plate — a no-scale-required, hand-portion method that works anywhere, no tracking app required
Stay consistent — 2–3 go-to meals you can repeat, with tracking available as an optional layer of precision if you want it

It also covers what's genuinely different about eating postpartum — why this isn't the season to under-eat, why protein is non-negotiable, and how to read a nutrition label without needing a nutrition degree to do it.

No diet culture. No punishment framing. Just a way of eating that fits your actual life and that you can still be doing a year from now.

What's inside:

• The 3-step framework: find your number, build your plate, stay consistent
• Hand-portion method — no food scale required
• Full food lists across carbs, protein, and fats
• A full day-of-eating example, plus a weekly self-check-in