R 1,395.00 R 1,990.00

4 weeks of evidence-based, anti-inflammatory meals for new mothers — created by a registered dietitian and a professional chef for the realities of recovery, breastfeeding, and life with a newborn.

✓ 40+ original recipes — breakfasts, lunches & dinners
✓ Weekly shopping lists with Woolworths Dash links
✓ Batch-cook & freezer guidance on every recipe
✓ Recovery-specific advice for caesarean, breastfeeding & exhaustion
✓ Flexible ingredient swaps & budget alternatives
✓ Built on evidence-based postpartum nutrition science

Developed by Stephanie Rouillard, Registered Dietitian & Nutritional Therapist (BSc Dietetics, Cum Laude). HPCSA registered. Recipes created by Katy Quinn, Professional Chef and mother of two.

Instant PDF download · No subscription · Use at any postpartum stage

Nourishing Postpartum

The meal plan that takes care of you while you take care of them

Name: Nourishing Post-Partum Meal Plan
Brand: Stephanie Rouillard
Price: 1395.00 ZAR
Availability: InStock

Developed by a registered dietitian and a professional chef - two mothers who have lived the postpartum reality these recipes are designed for. 4 weeks of evidence-based nourishment for real life with a newborn.

Get Nourishing Postpartum See week 1 →

Instant PDF download · Colour-coded shopping lists included

4 weeks of meals

40+ original recipes

500+ extra cal daily

85–110g protein target

The team behind the plan

Science in the design.
Craft in the kitchen.

Most meal plans are written by one person. This one is the result of two: a registered dietitian who understands exactly what your recovering body needs, and a professional chef who knows how to make that food taste extraordinary - and achievable on broken sleep.

Registered Dietitian

Stephanie Rouillard

BSc Dietetics (Cum Laude) · HPCSA Registered · Cape Town

Stephanie has walked alongside hundreds of women through the postpartum period - from the early blurry weeks to the gradual finding of a new rhythm. As a farm girl from KwaZulu-Natal, she grew up watching the women around her nourish everyone else first. She built this plan to make sure you don't.

Every recipe Katy developed was reviewed by Stephanie against the nutritional targets your body needs right now - Group I and II nutrient coverage, protein thresholds, anti-inflammatory foundations, and the specific demands of lactation. The science is invisible in the eating. That's intentional.

'How well you nourish yourself in these months doesn't just affect how you feel. It directly shapes the nutrition your baby receives through your breast milk.'

Professional Chef

Katy Quinn

Professional Chef · Mother of Two · Postpartum in the Trenches

Katy is a passionate foodie and professional chef - and a mother of two little boys, which means she hasn't just created postpartum recipes. She's lived the reality they're designed for. She knows what it is to cook with a baby on your hip, to open the fridge at 5pm with no plan, and to need food that's ready in minutes when you're running on empty.

Every recipe in this plan was developed by Katy with practicality and deliciousness as the non-negotiable starting point. The result is tasty home-cooked food achievable for a beginner, strategically nourishing, and genuinely worth looking forward to.

'I wish someone had told me to stock my freezer before my first was born. That's why half this plan was designed to be made in advance.'

✦︎

Katy develops each recipe with real-kitchen practicality first. Stephanie reviews every one against the nutritional targets your body needs right now. Neither compromise. The result is food that's as good for your recovery as it is for your table.

Life behind the recipes

'I'm not testing these recipes in a quiet, empty kitchen.'

In the kitchen, where these recipes are born

With the two little boys she's cooking for

Living the postpartum reality, one day at a time

Who this is for

Designed for the full postpartum picture

Whether you're breastfeeding, recovering from a caesarean, managing exhaustion, or all three simultaneously - this plan meets you where you are.

♀︎

Breastfeeding mothersBuilt to support milk production through adequate energy, protein, and hydration - not unproven galactagogues. Choline, DHA, iodine, and vitamin D are covered at every meal.

✚︎

Caesarean recoveryHigher protein requirements, targeted vitamin C for tissue repair, and anti-inflammatory foundations - all built in with your recovery specifically considered.

◆︎

The chronically exhaustedEvery recipe is designed for one free hand and minimum effort. Batch cook once, eat for three days. Zero-cook snacks kept within arm's reach of wherever you nurse.

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Formula-feeding mothersYour recovery needs are significant regardless of feeding method. This plan nourishes your body through the extraordinary demands of new motherhood in any form.

♥︎

Partners & support peopleThe best gift you can give a new mother is feeding her. Colour-coded shopping lists and straightforward recipes mean anyone can provide this nourishment.

△︎

Planning ahead (third trimester)Download now, batch cook, and stock your freezer before baby arrives. Your future self at 3am will be grateful. Freezer notes are included throughout.

4 weeks, 3 phases

Nourishment that evolves as you do

Recovery isn't linear, and the plan reflects that. Each week is calibrated to what your body needs at that stage - not a one-size meal plan repeated four times over.

Week 1

Foundations & Recovery

Priority: Repair & replenish

Maximum nutrient density, minimum cooking effort. Iron replenishment after birth blood loss, anti-inflammatory foundations, and milk establishment support - all achievable with one hand and broken sleep. Batch-cook on day one.

Iron-rich Anti-inflammatory One-handed Freezer-ready

Weeks 2 & 3

Sustain & Nourish

Priority: Milk production & energy

Greater variety as your rhythm establishes. Choline for your baby's brain development, calcium to protect your bone density, and protein-anchored meals to sustain energy across demanding days and nights.

Choline-focused Calcium-rich High protein Batch-friendly

III

Week 4

Build & Thrive

Priority: Long-term foundation

A broader repertoire that builds your sustainable new normal - recipes that work for the whole family, muscle-preserving protein, and the metabolic foundation that makes everything easier in the months ahead.

Family-adaptable Muscle-preserving Repeatable

From Katy's kitchen

Nourishing, not punishing

Katy's recipes taste like food you'd choose to eat on your best day. Because the plan only works if you actually want to make it.

Slow-cooked lamb wrap

Weekend shakshuka

Mom's overnight oats

Banana, oat & flaxseed flapjacks

Berry bliss smoothie

What you receive

Everything you need.
Nothing extraneous.

Week by week

4 complete weekly meal plans

Each week includes a full 7-day overview with breakfast, lunch, dinner, and snacks - plus colour-coded shopping lists for effortless ordering.

Katy's kitchen

40+ chef-developed recipes

Detailed recipes built for real postpartum life - batch-cook notes, one-handed meal flags, freezer instructions, and repurposed leftover suggestions throughout. Most dinners serve 4: dinner tonight, lunch tomorrow.

The science

Evidence-based nutrition education

A thorough, readable introduction to postpartum nutrition - Group I and II nutrients, protein requirements, anti-inflammatory foundations, and myth-busting without the fear.

Flexibility

Comprehensive ingredient swap table

Budget alternatives, dietary preferences, and ingredient availability - every recipe can be adapted. 80% consistency is the goal, not perfection. Cereal for dinner on Tuesday is fine.

Freezer strategy

Your freezer: the secret weapon

A dedicated freezer prep section so you can stock before baby arrives. Which meals freeze best, how long they keep, and how to reheat them one-handed at 11pm - all covered.

Practical guidance

Caffeine, alcohol & feeding clarity

Evidence-based answers to the questions every breastfeeding mother worries about - coffee, alcohol, reactive foods, and the things the internet has told you to avoid. Calm, direct, accurate.

Stephanie's nutritional targets

Every meal works harder than it looks.

Your body is simultaneously recovering from birth, producing 750–800ml of breast milk daily, and running on minimal sleep. Stephanie designed the nutritional architecture so you don't have to think about any of it.

✦︎

550mg

Choline

Essential for your baby's brain development. Most women don't get nearly enough. Eggs alone (147mg each) are the cornerstone.

Eggs · salmon · chicken · broccoli

◇︎

290mcg

Iodine

Critical for your baby's thyroid and neurological development. Even mild deficiency affects cognitive outcomes in children.

Fish · dairy · eggs · nori

✿︎

DHA+EPA

Omega-3s

DHA is a primary structural fat in your baby's brain and retinal tissue. Fatty fish at least twice weekly, plus plant sources daily.

Salmon · sardines · chia · walnuts

♥︎

1,000mg

Calcium

300–400mg lost daily through breast milk. Your body takes it from your bones if diet doesn't provide enough. Dairy-free swaps specified throughout.

Yoghurt · tofu · sardines · kale

△︎

85–110g

Protein

The nutrient most likely to fall short when exhausted. Every meal is built with protein as the anchor - 20–30g minimum per meal.

Every meal in the plan

Facts, not fear

What the internet gets wrong about postpartum nutrition

The postpartum space is full of well-meaning but unscientific advice. Here's what the evidence actually says.

Myth

'Eat specific foods and your milk supply will increase.'

No strong evidence supports oats, brewer's yeast, or fenugreek as galactagogues. Supply is driven by demand and overall adequate energy. This plan provides the energy foundation - without the unproven claims.

Myth

'You must avoid certain foods or your baby will react.'

Most breastfeeding mothers can eat a normal, varied diet without issues. Dietary diversity may actually support better food acceptance in your baby later - flavours transfer through breast milk.

Myth

'You should be losing the baby weight quickly.'

Your body stored fat during pregnancy specifically to fuel lactation. Gradual loss of 0.5–1kg/month after the first postpartum month is normal. Faster risks your milk supply and slows recovery.

Myth

'Perfect nutrition makes you a better mother.'

Eating cereal for dinner because it's all you could manage? Fine. A biscuit at 2am for comfort? Also fine. This plan is here to make nourishment easier, not to add pressure to an already intense season.

How it works

From one free hand to four weeks of nourishment

Stock your pantry (or send someone else)

The staples list covers everything across all 4 weeks. Use the colour-coded shopping lists to stock up before baby arrives, or hand the list to whoever wants to help. Katy's freezer prep section tells you exactly what to make in advance.

Follow your weekly plan

Each week gives you a 7-day overview with categorised shopping lists and Katy's detailed recipes - protein targets, macros, and batch-cook notes built in. Every dinner serves 4: tonight and tomorrow's lunch, done.

Batch cook when you have a window

A 2-hour cook on a good day feeds you for three. Katy flags which recipes freeze best, how to repurpose leftovers into a different-feeling meal, and which snacks to keep within reach of your nursing chair.

Adapt, repeat, rest

Use the swap table for budget or preference. Repeat weeks you love. Eat cereal when you need to. Stephanie's goal is 80% consistency over 4 weeks, not perfection - and Katy's goal is that you actually enjoy it.

A look inside

Week 1 at a glance

Recovery-focused, anti-inflammatory, and achievable on broken sleep - with Katy's batch-cook strategy built into every day.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Overnight Oats with Chia, Walnuts & BerriesNo-cook	Leftover Lentil & Spinach SoupLeftovers	Slow-Cooked Chicken & Bone Broth StewBatch cook	Brazil Nut & Seed Trail Mix
Tue	Scrambled Eggs with Smoked Salmon & Avo Toast	Leftover Chicken StewLeftovers	Lentil & Spinach Soup with Crusty BreadBatch cook	Full-fat Yoghurt with Flaxseeds & Honey
Wed	Savoury Oat Bowl with Poached Egg & Greens	Leftover Lentil SoupLeftovers	Grilled Salmon with Roasted Sweet Potato & Kale	Hummus with Veggie Sticks
Thu	Golden Milk Chia Pudding with MangoNo-cook	Tuna & White Bean Salad with Lemon	Beef & Vegetable Stir-fry with Brown RiceIron-rich	Boiled Eggs with Sea Salt
Fri	Spinach, Banana & Nut Butter SmoothieOne-handed	Leftover Beef Stir-fryLeftovers	Sardine & Tomato Pasta with Parmesan	Apple with Almond Butter

Frequently asked

Your questions answered

Is this plan suitable if I'm not breastfeeding?

Yes, absolutely. Your recovery nutritional needs are significant regardless of how you're feeding your baby. The plan focuses on postpartum recovery, energy, anti-inflammatory nutrition, and replenishing depleted stores - all relevant whether you're breastfeeding or not. The breastfeeding-specific sections are informational for those who need them.

I had a caesarean - is this designed for me?

Yes. The plan's anti-inflammatory foundation, high protein content, and vitamin C-rich foods are particularly relevant for caesarean recovery. Tissue repair after surgery requires significant protein and micronutrient support. Katy has flagged the easiest batch-cook options specifically for the early recovery period, and all recipes are achievable with minimal physical effort.

My baby is already 6 weeks old. Have I missed the window?

Not at all. The postpartum period extends well beyond the first six weeks - your body continues to recover, and if you're breastfeeding, your nutritional needs remain elevated for as long as you nurse. This plan is appropriate at any point in your postpartum journey.

Can my partner or family cook this?

This is one of the best ways to use this plan. Katy wrote every recipe with an absolute beginner in mind - someone who loves you and wants to feed you, but has never made bone broth or a salmon poke bowl. The colour-coded shopping lists mean they don't even need to know which aisle anything is in.

I'm vegetarian - does this plan work for me?

The plan includes fish, eggs, and lean meat, but the swap table provides detailed alternatives for all animal proteins. The lentil, chickpea, tofu, and egg-based meals are already plant-forward. A vegetarian following this plan with swap guidance will meet all key nutrient targets - though Stephanie strongly recommends B12 supplementation.

How realistic is this with a newborn - honestly?

Katy built this plan while living with a newborn, so it's as honest as it gets. Breakfasts include no-cook overnight options prepared the night before. Snacks require zero preparation and are designed to be eaten one-handed. Katy's dinners batch into large portions so you cook once and eat for 2–3 days. Nothing in week 1 takes more than 30 minutes of active cooking time.

What's the refund policy?

As this is a digital product (instant PDF download), refunds are not available once the file has been downloaded. Please review the week 1 meal overview on this page before purchasing to confirm the plan suits your needs and preferences.

You deserve to be nourished too

The best gift you can give your baby is a mother who's fed.

Developed by Stephanie and Katy - a dietitian and a chef, both mothers - for the real life you're actually living right now.

Get Nourishing Postpartum Work with Stephanie directly

Instant PDF download Colour-coded shopping lists included HPCSA registered dietitian Professional chef recipes

Nourishing Post-Partum Meal Plan

The meal plan that takes care of you while you take care of them