A Nourishing Postpartum Power Bowl for Sustainable Energy

By Michigan Family Doulas

The postpartum season requires intentional nourishment. Between physical recovery, hormone shifts, interrupted sleep, and possible breastfeeding, your body is working overtime.

At Michigan Family Doulas, we emphasize meals that are:

• Balanced in protein, fats, and carbohydrates
• Blood sugar stabilizing
• Easy to prepare and reheat
• Nutrient-dense without being restrictive
• Satisfying enough to sustain long newborn days

Today we’re sharing a postpartum-friendly power bowl that checks every box — warm, grounding, and built for recovery.

This bowl is intentionally balanced:

• Protein → chicken + quinoa
• Healthy fats → avocado + olive oil
• Complex carbohydrates → quinoa + roasted sweet potatoes
• Fiber & micronutrients → leafy greens + colorful vegetables

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Why Macro Balance Matters Postpartum

In the early weeks after birth, many mothers unintentionally under-eat protein or over-rely on quick carbohydrates. This can lead to:

• Blood sugar crashes
• Increased fatigue
• Mood instability
• Cravings and irritability
• Slower tissue repair

A macro-balanced meal helps regulate energy, stabilize mood, and support milk production.

This bowl provides approximately:

• 30–35g protein per serving
• Fiber-rich carbohydrates for sustained energy
• Anti-inflammatory fats for hormone support

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Ingredients (Serves 4)

Protein

• 1.5 lbs organic chicken thighs or breasts
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Sea salt & black pepper

Complex Carbohydrates

• 1 cup dry quinoa
• 2 medium sweet potatoes, cubed (I like purple sweet potatoes best here!)

Vegetables

• 4 cups chopped kale or arugula
• 1 red bell pepper, sliced
• 1 zucchini, chopped

Healthy Fats

• 1 avocado, sliced
• 3 tablespoons extra virgin olive oil

Optional Dressing

• ¼ cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• Pinch sea salt

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Instructions

1. Roast the Vegetables

Preheat oven to 400°F. Toss sweet potatoes, zucchini, and bell pepper with olive oil, salt, and pepper. Roast for 25–30 minutes until tender and lightly caramelized.

2. Cook the Quinoa

Rinse quinoa thoroughly. Combine 1 cup quinoa with 2 cups water. Bring to boil, reduce to low, cover, and simmer 15 minutes. Let sit 5 minutes before fluffing. (Pro tip: cook the quinoa in bone broth for extra nutrients)

3. Prepare the Chicken

Season chicken with paprika, garlic powder, salt, and pepper. Bake at 400°F for 20–25 minutes or pan-sear until cooked through. Let rest, then slice.

4. Build the Bowls

Layer quinoa, roasted vegetables, and greens. Top with sliced chicken and avocado.

5. Add Creamy Dressing (Optional)

Whisk yogurt, lemon juice, olive oil, and salt. Drizzle over bowl before serving.

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Why This Bowl Supports Postpartum Healing

1. Tissue Repair & Recovery

Chicken and quinoa provide complete proteins rich in amino acids necessary for muscle repair and uterine healing.

2. Stable Energy for Long Days

Sweet potatoes and quinoa offer slow-digesting carbohydrates to prevent blood sugar spikes and crashes.

3. Hormone & Brain Support

Avocado and olive oil provide healthy fats essential for hormone regulation and mood stability.

4. Iron & Mineral Replenishment

Leafy greens help replenish iron stores, especially important after birth.

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Make It Even More Postpartum-Friendly

• Add pumpkin seeds for extra zinc.
• Swap chicken for wild salmon for omega-3 support.
• Double the recipe and store in individual containers for easy reheating.
• Pair with a warm herbal tea for digestive comfort.

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A Note from Michigan Family Doulas & Nannies

The postpartum period is not about dieting — it’s about rebuilding.

Balanced meals like this power bowl provide the steady fuel mothers need to recover fully and care for their babies with resilience.

If you’re preparing freezer meals before birth or navigating the fourth trimester now, Michigan Family Doulas is here to support you with holistic postpartum care, nourishment planning, and in-home support.

Mothers deserve to be nourished deeply and consistently — not just celebrated at birth, but supported long after.

You deserve care, too. 🤍

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