The postpartum period is hard enough trying to focus on your own recovery, let alone trying to feed your family as well.
So as a Dietitian Mom myself, I went ahead and combined those two concerns into one list of meals that can get you started in the right direction.
Postpartum nutrition is not only vital in your recovery but can actually help speed up the healing process as well. And one of the critical nutrients your body needs is calcium.
Calcium in your postpartum diet plays a role in bone health (for your baby too if breastfeeding), hormone regulation, and muscle recovery.
So let’s make your postpartum meal planning that much easier and start by perusing this list of dietitian-approved recipes high in calcium.
Recipes High in Calcium
The following are dishes that are rich in calcium. A lot of these meals can be made fresh or frozen for later use during your maternity leave.
I’ve taken the liberty of separating the recipes out into categories of Breakfast, Lunch, Dinner, Snacks/Dessert, and Vegetarian to make your searching more streamlined.
Pick which recipes resonate with you, and get started!
Breakfast
These breakfast recipes are high in calcium and are the easiest way to meet your increased nutrient needs.
Chocolate Chia Pudding
Make this high-calcium chocolate chia pudding for a delicious breakfast or healthy treat that you can prep ahead and enjoy on busy days.
Get the Recipe
Photo credit: easyanddelish.com
Apple Cinnamon Quinoa Chia Breakfast Bowl
This apple cinnamon quinoa breakfast bowl combines comforting flavors with nutrition. It’s packed with fiber and high in calcium as it’s topped with a delicious Greek yogurt/maple syrup combo.
Get the Recipe
Photo credit: moderatelymessyrd.com
Peach Kale Smoothie
Enjoy this peach kale smoothie as a light, flavorful snack or as a breakfast accompaniment! Made with leafy greens, hemp seeds and sweet peaches, it's a calcium, rich smoothie that doesn't taste too green!
Get the Recipe
Photo credit: throughthefibrofog.com
Lunch
Here are some easy recipes high in calcium that are perfect for your lunch menu!
Green Kale Cooler Smoothie
This fresh nutrient-packed drink is a great way to incorporate fruit and vegetables into your diet, boost your energy and feel refreshed!
Get the Recipe
Photo credit: loveincrediblerecipes.com
Vegan Lemon Herb Tahini Dressing
This dressing is creamy, tangy, and so quick to make in the blender. It's rich in calcium thanks to the base of sesame seeds, and packed with flavor from the herbs, perfect for drizzling over chicken, falafel, or even just your favorite salad greens!
Get the Recipe
Photo credit: lowhistamineeats.com
Kale Lemon Parmesan Salad
This quick and easy salad is full of flavour and texture, and with just a handful of ingredients and a creamy Parmesan dressing, it's sure to be a hit.
Get the Recipe
Photo credit: saladswithanastasia.com
Baked Mac and Cheese
Trading traditional macaroni for cavatappi pasta, this recipe combines sharp cheddar and gruyere cheese for an al dente bite full of luscious cheesy goodness.
Get the Recipe
Photo credit: jamjarkitchen.com
Chicken Kale Salad
This chicken kale salad combines leafy greens, veggies and a creamy tahini dressing. It's fun, flavorful and delicious as a light lunch!
Get the Recipe
Photo credit: throughthefibrofog.com
Savory Cottage Cheese Bowl
This easy Savory Cottage Cheese Bowl comes together in just a few minutes for a quick and delicious meal that can be enjoyed any time of the day.
Get the Recipe
Photo credit: healthymomhealthyfamily.com
Dinner
The following are dinner recipes high in calcium that you might not have ever thought of!
Black Bean Pasta
This pasta is high in calcium from the black beans and the sesame seeds. The tahini sauce that is drizzled over the pasta adds additional calcium.
Get the Recipe
Photo credit: vegandollhouse.com
Slow Cooker Collard Greens
For the most tender & flavor greens, this recipe for Slow Cooker Collard Greens is seriously amazing. The seasoning blend & bacon makes this the ultimate comforting side dish.
Get the Recipe
Photo credit: theshortordercook.com
Cannelloni with Spinach and Ricotta
This classic Italian baked cannelloni (manicotti) recipe is made with a ricotta and spinach filling that is stuffed into cannelloni tubes which are then baked in a creamy béchamel sauce topped with savory Parmigiano Reggiano.
Get the Recipe
Photo credit: the-pasta-project.com
Kale Pesto Linguine
This kale pesto linguine is stunningly delicious with aromatic basil, piquant garlic and parmesan, warm al dente pasta and flecks of fresh, zingy and salty preserved lemons.
Get the Recipe
Photo credit: amummytoo.co.uk
Snacks/Dessert
The most fun category yet – snacks and dessert recipes high in calcium!
Ricotta Cream
Fresh and easy to make, this wonderful ricotta cream uses only 3 ingredients and it's ready in minutes. Serve it with berries or shortbread cookies to make a simple yet impressive dessert.
Get the Recipe
Photo credit: theclevermeal.com
Vanilla Almond Cookies
These grain-free treats are high-calcium cookies, teeming with vanilla flavor and a strong almond base. They're just sweet enough to satisfy as a snack or a treat at the end of a long day!
Get the Recipe
Photo credit: lowhistamineeats.com
Banana Chia Pudding
Banana Chia Pudding is so creamy, delicious and healthy. Enjoy this chia pudding for breakfast, as a snack or for dessert!
Get the Recipe
Photo credit: hellofrozenbananas.com
Crispy Air Fryer Kale Chips
Kale chips are a tasty, crispy snack that can be eaten on its own or dipped in various sauces. These air fryer kale chips are quick and easy to make with minimal clean up!
Get the Recipe
Photo credit: littlesunnykitchen.com
Two Ingredient Instant Cheesecake
What happens when you combine plain, nonfat Greek yogurt with sugar free pudding mix? Tasty cheesecake greek yogurt! All your low calorie snack dreams become a reality!
Get the Recipe
Photo credit: healthbeet.org
Vegetarian
There are plenty of other sources of calcium than those that come from an animal. Here are some vegetarian, calcium rich meals without the dairy.
Air Fryer Tofu Scramble Omelets
Tofu is super high in calcium and can provide an entire daily recommended value in one meal. These air fryer omelets are made with well-seasoned tofu.
Get the Recipe
Photo credit: vegandollhouse.com
Vegan Instant Pot Collard Greens
These stewed collard greens are the perfect addition to weeknight meals. They're filled with savory and smoky flavor and have a delicious plant-based broth!
Get the Recipe
Photo credit: cozypeachkitchen.com
Healthy Vegan Zuppa Toscana
Rich potatoes, kale, and mushrooms, together with toasted fennel seeds, and a silky, garlicky, slightly spicy broth makes this Zuppa Toscana an unforgettable one.
Get the Recipe
Photo credit: thishealthykitchen.com
Postpartum Meal Plans
The best food to eat after giving birth is food that will help with your recovery, and if breastfeeding, for feeding your little one too.
Your postpartum diet plan doesn’t have to be complicated.
Simply focus on the nutrients that are increased during this time, such as: Calcium, Omega-3 fatty acids, Iron, Protein, Folate, Iodine, and Choline to name a few.
But don’t worry if that sounds daunting.
I’ve written a more comprehensive post on all the nutrients that are increased during postpartum and the foods where you can find these nutrients to incorporate into your diet.
(Including which foods to avoid postpartum, something equally as important.)
Plan your postpartum meals around these nutrients for a quicker recovery and since most of the recommendations are simply general healthy eating guidelines, this can help you lose weight after having the baby as well.
Conclusion
In the whirlwind of postpartum challenges, the last thing you need to worry about is what’s for dinner.
So I hope you’ve gathered a few gems in these dietitian-approved recipes that are high in calcium to simplify your meal planning.
Beyond satisfying your hunger, these recipes will help you meet your increased calcium needs without you even realizing it.
From breakfast to dinner, snacks to dessert, and even vegetarian options, these dishes are not only healing but align with general healthy eating guidelines, potentially supporting post-baby weight loss as well.
Once you’ve got your favorites from here, check out this next article on Postpartum Nutrition to figure out which foods you can focus on next!
Happy Cooking!
FAQ
What should I eat to get 1000mg of calcium a day?
1000mg of calcium is the recommended amount for the average adult. For example, if you ate the following food/drink over the course of the day, you will have met your calcium requirements:
- Yogurt, plain, low fat, 8oz (448mg)
- Orange juice, calcium fortified, 8oz (349mg)
- Spinach, boiled drained, ½ cup (123mg)
- Chia seeds, 1 Tbsp (76mg)
- Mozzarella, part skim, 1.5oz (333mg)
Keep in mind that the calcium content can vary based on factors like brand and preparation methods. Adjust portion sizes and food choices to fit your preferences and dietary needs.
What food has the highest amount of calcium?
One cup of plain low fat yogurt contains about 448 mg of calcium. Dietary Guidelines for Americans has a comprehensive list of food sources of calcium.
Is pasta high in calcium?
Generally, pasta itself is not a particularly high source of calcium. However, the use of certain ingredients in pasta dishes can contribute to the overall calcium content. For example: enriched pasta, cheese, cream sauces made with dairy products, and leafy green vegetables.
Is tofu high in calcium?
Yes, ½ cup of raw tofu made with calcium sulfate (a typical preparation) contains about 434 mg of calcium.
