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Fit Mommy Manual: 3 Healthy Post-Natal Recipes

New moms need the best nutrition. Make sure that you give your post-natal body the healthy calories it needs to run efficiently. Here are three recipes to get your started!

The most challenging part of becoming a Fit Mommy is learning how to eat like one. It's much easier to grab quick, greasy food than it is to cook at home—especially when you're crunched for time. Nutrition-wise, easier is almost never better. To get back to (or even better than) your pre-baby body and provide the best nutrition for your child, pay special attention to the food you put into your body.

To help you get better at preparing your food at home, here are three starter recipes. They are clean, healthy, and most important, easy. Try them today!

Power Shake

Power shakes are quick and easy to make, packed with nutrients, and can be consumed on the go.

They help balance hormones and increase the nutrient value of your breast milk.

Add or remove ingredients to suit your taste and caloric needs. I like using hemp or pea protein because they are both nutrient dense, natural, and contain no artificial sweeteners.

  1. Blend all ingredients together.
  2. Enjoy!
Nutrition Facts
Serving Size
Amount per serving
Calories 1,091
Total Fat 84g
Total Carbs 79g
Protein 31g

Power Shake PDF (64.3 KB)


Try to buy organic ingredients whenever possible. You can find most of the ingredients for this shake at health food stores or online. If you don't want to use coconut milk, try almond milk, coconut water, or just plain water.

Cajun Spiced Salmon

This recipe is family and figure friendly. Even the most skeptical fish eaters won't turn their nose up at this dish. Salmon is packed with protein, healthy fats, and is basically carb-free. Try this recipe with organic brown rice or quinoa and vegetables.

  1. Mix all the spices together in a bowl. If needed, add extra sea salt.
  2. Rub the mix on both sides of salmon filets. Cover filets with plastic wrap and let stand for 30 minutes, or until salmon reaches room temperature.
  3. When salmon is ready to cook, heat a frying pan on high heat.
  4. Melt coconut oil.
  5. Place the salmon filets in hot pan and cook for 2-3 minutes on one side.
  6. After 2-3 minutes, flip and cook for another 2-3 minutes.
  7. Remove from pan and eat!
Nutrition Facts
Serving Size Per serving, recipe serves 4
Amount per serving
Calories 428
Total Fat 19g
Total Carbs 2g
Protein 65g

Cajun Spiced Salmon PDF (14 KB)

Chocolate Dessert

Oh yes, you can still have dessert! Instead of reaching for a cookie, try this recipe. It's sweet and creamy, but has less sugar and more nutrition for you and your baby!

  1. Mix all ingredients into blender.
  2. Serve! For some extra flavor, try it with fresh berries.
Nutrition Facts
Serving Size Per serving, recipe serves 2
Amount per serving
Calories 483
Total Fat 30g
Total Carbs 59g
Protein 6g

Chocolate Dessert PDF (121 KB)

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