Postpartum life can feel like a loop of feeding, snacks, hydration (so much hydration), and trying to function on very little sleep. On top of that, protein needs are often higher, especially if you’re healing and breastfeeding.
Protein powder has been one of the simplest ways for me to get more protein in without feeling like I’m eating meat all day. Most days I want something quick that tastes good and actually feels doable. Whether it’s a snack, a mini-meal, or a little “dessert moment” that still supports my recovery.
I personally prefer whey protein powder for taste and texture, and I love that it’s quick, portable protein when appetite is low and time is nonexistent. Most scoops add about 20–30g protein depending on the brand. And if dairy isn’t your thing, there are plenty of great plant-based options too.
1) Protein + Fruit Smoothie
This is my go-to when I need something fast that feels like a real snack (or mini-meal).
Smoothie base:
Milk (regular or high-protein/ultra-filtered)
Kefir (optional, but I love it for extra protein + probiotics)
Protein powder (flavor varies)
Then add: fruit + optional add-ins (flax, nut butter, cocoa, spices, etc.)
Smoothie tip (less clumpy + less foamy): Add milk to the blender first, then blend everything except the protein powder until smooth. Add protein powder last and blend just a few seconds to combine, this helps limit foaminess.
Honestly, I’ve been loving Oats Overnight postpartum. The flavors are great, and it’s one of the easiest ways to grab a balanced meal when I’m running on very little sleep.
How I make mine:
1 Oats Overnight packet
10 oz high-protein milk (I use ultra-filtered 2% most days)
2–3 dates, chopped (for natural sweetness)
1 tbsp chia seeds (for fiber + staying power)
This gives me a quick meal with protein + fiber, and it feels genuinely satisfying.
Pro tip (no clumps): Add the liquid first, then the packet, then any add-ins. Shake really well and let it sit long enough to fully soften (usually 3-4 hours).
Affiliate note: If you want to try Oats Overnight, you can use my link/code to get $20 off your first order(affiliate link, at no extra cost to you, I earn a commission).
3) Protein-Supplemented Yogurt Parfait
This is one of my easiest postpartum wins for breakfast, snacks, and even dessert. I mix ½–1 scoop protein powder into 1 cup Greek yogurt or skyr (vanilla or chocolate depending on what I’m topping it with).
Breakfast/snack parfait idea:
Greek yogurt or skyr + vanilla or chocolate protein powder
Granola (homemade or store-bought)
Fruit (berries, sliced banana, cherries, whatever you have)
Dessert parfait idea:
Protein-enhanced yogurt
Drizzle of melted dark chocolate
Pinch of flaky sea salt
Pro tip (no clumps): Mix the powder and yogurt with a splash of milk first to help make a smooth consistency. I like to use heavy cream for a splash of decadence.
4) Collagen Hot Chocolate
This is my favorite afternoon drink right now, cozy, satisfying, and an easy way to sneak in more fluids (while also scratching the chocolate itch).
How I make it:
1 serving chocolate collagen powder
Hot protein-fortified milk (or regular milk)
1 tbsp hot chocolate mix
Pinch of salt
I’ll drink it as-is, or top it with whipped cream or a marshmallow if I want it to feel extra special (aka most days).
I’ll drink it as-is, or top it with whipped cream or a marshmallow if I want it to feel extra special (aka most days). More on this recipe here!
Collagen note: Collagen isn’t a complete protein and it’s lower in leucine, so I think of it as a helpful supplement, not a replacement for whey, soy, or pea protein.
A Little Postpartum Reality (And Why Protein Powder Helps Me)
I’m in the thick of postpartum life right now and, honestly, I feel like a zombie. Most of my energy is going to caring for my baby. I’m sleep deprived, I can’t walk for more than a few minutes at a time (thank you, 4th degree tear), and my appetite has totally plummeted.
That’s why protein powder has been such a helpful tool for me. Between wound healing and (if you’re breastfeeding) the demands of milk production, protein needs can be higher, and when eating feels hard, I need options that are quick and realistic.
That is why, these four methods of protein supplementation have been my go-tos during this season.
How To Choose A Protein Powder (Quick RD Checklist)
When you’re choosing a protein powder postpartum, here’s what I recommend looking for:
Third-party testing: Look for certifications like NSF Certified for Sport, Informed Choice, or USP (when available). Bonus points if the brand is transparent and shares testing info.
Protein type that works for you:
Whey tends to mix well and tastes great (my preference).
Plant-based options (pea/soy blends are common) are great if you avoid dairy—just expect slightly different texture/flavor.
Added sugars + flavoring: Check the label and pick something you’ll actually enjoy and use consistently.
Ingredients that agree with your gut: Postpartum digestion can be sensitive, if something makes you feel off, try a different brand or type.
Some people love the idea of meal prepping but struggle to stick with it long-term. The key is to make it work for your lifestyle instead of following a rigid plan, aka easy meal prepping!
Sustainable meal prepping to me works with your lifestyle and doesn’t restrict it; it allows for flexibility and freedom, and doesn’t add stress but eliminates it.
Below are three of my favorite tips for making meal prepping truly sustainable.
First Step, Start Small
My biggest piece of advice is to start small! If you’re new to meal prepping, begin with just one or two meals per week, or even 1 or two ingredients per week instead of prepping every meal.
Once you build this habit, maybe you will love it and want to continue meal prepping more often, or you are like me and you love variety too much to plan that many meals out in advance.
Start Small Suggestions
Wash and chop veggies for easy snacking and cooking.
Make a big pot of grains (quinoa, farro, rice)
Roast veggies in advance (potatoes, carrots, cabbage, peppers, onions)
Prep one protein: baked chicken, air fryer tofu, tuna salad, or egg salad.
Use What You Already Eat
If you love stir-fries, grain bowls, or sandwiches, prep the ingredients so you can assemble meals quickly, and always have those pantry staples on hand!
Always keep quick weeknight wins in the pantry for quick and easy meals. Like grains, tinned fish, potatoes, tofu, and beans.
If a meal doesn’t sound good by midweek, repurpose ingredients into something different. I.e., you were eating a Southwest grain bowl for 2 days, but don’t want that anymore, turn those ingredients into a burrito, tacos, or quesadilla. Or perhaps change the grain bowl into a Greek or asian-style variation.
Meal prepping doesn’t have to mean eating the same thing every day. A flexible approach makes it easier to stay consistent without getting bored.
Repurpose Inspiration
Roasted veggies → omelets, sandwiches, salads
Leftover rice or grains → grain bowls, fried rice, soups
This list could truly go on and on. What’s your favorite ingredient to get creative with in the kitchen?
Add in Simple Fully Prepped Meals (Not Just Ingredients)
While prepping individual ingredients is great for flexibility, sometimes having ready-to-eat meals in the fridge is the real lifesaver.
Meal prepping full dishes doesn’t have to be complicated, and you don’t have to eat the same thing all week. Try making dinner and making enough for 1-2 leftover meals.
Choose meals that hold up well, taste great as leftovers, or can be adapted with toppings or sauces.
My Meal Prep–Friendly Faves
If you prefer prepping full meals instead of just ingredients, here are some easy, flexible options that hold up well throughout the week:
Overnight or Baked Oats: Add fruit, nuts, or protein powder for grab-and-go breakfasts.
One of my favorite easy grab and go brands for easy meals is Oats Overnight!
They have 45+ flavors and each oats package has about 20g protein and +6g fiber. I like to add 10oz of ultra filtered milk and a spoon full of chia seeds for more protein and fiber!
Yogurt Parfaits: Layer Greek yogurt, fruit, and granola (add granola right before eating to keep it crunchy).
This recipe is a great way to use up the end of the season tomato harvest! Pick um before the first frost!
Unripe green tomatoes pickles really well due to their firm texture and tart flavor, making them an excellent addition to my quick pickle recipe repertoire.
These pickled green tomatoes are tangy, crisp, and the perfect way to savor the last of your summer garden. They’re a little tart, a little salty, and totally addictive, perfect for sandwiches, eggs, grain bowls, or cheese boards.
Equipment For Quick Pickles
You can use this equipment to make so many different quick pickle recipes! From eggs, to lemon cucumbers to jalapenos, you name it!
1 mason jar or other glass jar with lid. I used 1 24-oz mason jar.
Small saucepan
Measuring cups and spoons
Knife and cutting board
Ingredients In This Refrigerator Pickles Recipe
With just a few basic ingredients, you can pretty much pickle anything.
Green Tomatoes: sliced thin
Pickle Brine: White vinegar, water, salt
Other Veg: Onions, Garlic cloves
Other Add-ins to try:
Honey, Peppercorns, mustard seeds, dill, celery seed, bay leaves, cumin seeds, lemon rind, more sugar
Directions To Make Green Tomato Pickles
Here is my foolproof method for easy pickling! No canning equipment needed.
Prepare the jar: Wash and dry your jar and lid thoroughly.
Slice the tomatoes: Cut green tomatoes into wedges or ¼-inch rounds. Pack them tightly into the jar with garlic and dill.
Make the brine: In a small saucepan, combine vinegar, water, salt, sugar, peppercorns, mustard seeds, and red pepper flakes. Bring to a boil, stirring to dissolve salt and sugar.
Pour the brine: Carefully pour the hot brine over the tomatoes, covering them completely.
Seal and cool: Seal the jar and let it cool to room temperature.
Refrigerate: Store in the refrigerator for at least 24 hours before eating (for best flavor, wait 3 days).
How to Serve
You can get creative with how you enjoy your tomatoes. Below are my favorites.
Add to sandwiches, burgers, hot dogs, or breakfast toast
One of my favorites is layered overtop a toasted everything bagel with homemade salmon cream cheese spread!
Chop and mix into eggs or grain bowls
Serve on charcuterie boards or alongside roasted veggies
Dice finely and use as a tart relish for grilled chicken or fish
Tips & Variations For Pickled Tomatoes
Adjust the spice: Use more or less red pepper flakes depending on your heat preference.
Swap the vinegar: White wine vinegar or rice vinegar both work well for a milder flavor.
Get creative: Try your picked tomatoes in a variety of dishes! I love to serve the tomatoes on the side of many dishes as an extra pickly punch of veggies, especially with a savory breakfast plate!
Green Tomatoes Are Nutritious!
Green tomatoes are low in calories but rich in vitamin C, potassium, and fiber to support immune health, hydration, and digestion!
Their fresh, tart flavor comes with natural antioxidants that help protect your cells and support daily health.
These tangy, crunchy quick-pickled green tomatoes come together in minutes and add a bright bite to sandwiches, salads, and bowls. No canning required, just simple, zippy flavor ready by tomorrow.
Prepare the jar: Wash and dry your jar and lid thoroughly.
Slice the tomatoes: Cut green tomatoes into wedges or ¼-inch rounds. Pack them tightly into the jar with garlic and dill.
Make the brine: In a small saucepan, combine vinegar, water, salt, sugar, peppercorns, mustard seeds, and red pepper flakes. Bring to a boil, stirring to dissolve salt and sugar.
Pour the brine: Carefully pour the hot brine over the tomatoes, covering them completely.
Seal and cool: Seal the jar and let it cool to room temperature.
Refrigerate: Store in the refrigerator for at least 24 hours before eating (for best flavor, wait 3 days).
Roasted Romanesco with Garlic, Lemon, and Parmesan
Roasting veggies is my go-to for a healthy, easy side. Simple recipes like this make eating well effortless!
Romanesco is a vibrant fall vegetable, similar to broccoli and cauliflower, with a fresh, crisp flavor.
“What does Romanesco broccoli taste like?”
Raw Romanesco is crisp and mildly sweet, with a flavor similar to cauliflower but a bit nuttier and more delicate. When cooked, it softens and becomes richer and slightly buttery, with roasted notes that bring out its natural sweetness.
Why You’ll Keep Making This Romanesco Again and Again
Easy: This recipe comes together with simple ingredients and minimal cleanup.
Nutritious: Romanesco has vitamin C, fiber, and other nutrients. Plus, it’s a delicious way to amp up your daily intake of veggies.
Quick: This recipe is ready in under an hour. Prep time is 5-10 minutes, depending on how confident you feel trimming the romanesco. Roasting takes about 20-25 minutes, and finishing (adding toppings, tossing, and serving) takes about 5 minutes.
Seasonal: This is one of my favorite fall veggies. It’s unique, healthy, and delicious. You can find Romanesco at your local farmers’ market, but I found this head at my local grocery store. I was super excited to see one of my favorite veggies in the produce aisle.
Great for Meal prep: I love to make a big pan of this for ingredient prep and eat the roasted veggies in grain bowls or as a snack throughout the week.
One Head of Romanesco – trimmed into florets Olive Oil – one that you would want to dip bread in
Garlic Cloves – minced
Lemon – both the zest and juice
Parmesan Cheese – as much or as little as you would like. Its nutty flavor enhances the veggie.
Red Pepper Flakes – for a touch of heat
Salt and Pepper – to taste. I use 1/2 tsp salt while roasting and finish it off with fresh cracked pepper.
Tip: The Parmesan adds its own salty kick, so I usually taste and only add a pinch more salt at the end if needed.
Instructions
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Spread in a single layer on the large baking sheet or cast iron skillet.
Roast in a hot oven for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
Taste and adjust salt if needed. Serve warm.
Recipe Tips & Variations
Make it vegan: Swap Parmesan for nutritional yeast or pine nuts.
Add freshness: Finish with fresh parsley for more herbaceousness.
Meal prep tip: Roasted Romanesco keeps well for up to 3 days in the fridge; reheat in a 375°F oven for 8–10 minutes to restore crispness.
Veggie Tip: Because Romanesco has a firmer texture than cauliflower, you’ll want to avoid over-cooking. Keep the veggie with a bit of crunch.
Serving Suggestion: This side pairs beautifully with pasta, grilled fish, roasted chicken, or alongside a garden-fresh green tomato salad. I love to make this with some homemade pizza or Cashew Alfredo Pasta to bump up my veggies!
Nutrition Highlights (per serving, serves 4)
Per serving, this side dish has ~160 kcal, 6-8 g protein, and 5-7 g dietary fiber!
Romanesco is rich in vitamin C, fiber, and plant compounds that support gut health and immunity. Plus, this dish easily adds a full 1 vegetable serving to your day! I love that this is a side dish that will fill you up with fiber and a touch of protein!
More Veggie Recipes You Will Love
What other cool-season veggies are you harvesting or purchasing this fall? Check out some of my favorite seasonal recipes.
Roasted Romanesco with Lemon, Garlic, and Parmesan
Sarah Harper MS, RD, LDN
This roasted Romanesco with garlic, Parmesan, and chili flakes is a simple, plant-forward side dish that’s nutty, slightly spicy, and perfectly golden on the edges.
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
Toss Romanesco
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Roast
Spread in a single layer on the baking sheet.Roast for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
Finish
Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.Taste and adjust salt if needed. Serve warm.
Notes
Romanesco is a great source of fiber and vitamin C. According to USDA FoodData Central and independent nutrient analyses, 100 g of raw Romanesco provides about 5.5 g of dietary fiber (SNAP Calorie, n.d.). Source:USDA FoodData Central / SNAP Calorie – Romanesco Broccoli Nutrition
Easy High-Protein Whipped Herb Cottage Cheese Sauce
This recipe comes together in about 5 minutes! It uses simple ingredients and is delicious on so many foods! From roasted veggies to wraps to grain bowls, this recipe will be your new go-to for dipping, drizzling, and slathering.
I took this recipe and used it as a finisher for my Zucchini Casserole! It’s a great way to bump up the protein and flavor!
Equipment
Blender or food processor – you could also use a mini food processor.
Measuring cups and spoons
Rubber spatula – To scrape down the sides of the blender for an even texture.
Sharp knife and cutting board
Ingredients for This Recipe
This creamy whipped sauce is a delicious way to enjoy cottage cheese in a fresh, flavorful way.
Full-fat cottage cheese: For the best flavor and a rich, creamy texture. I chose a local cottage cheese to Washington, Eberhard’s, but use whichever brand you prefer!
Rice wine vinegar (or white wine vinegar): Adds a subtle tang and brightness.
Olive oil: Brings healthy fats and a smooth, silky finish.
Fresh herbs: Chives, basil, parsley, and (optional) tarragon. Use whatever herbs you have on hand or growing in your garden! If I were choosing just two, I’d go with basil or parsley plus chives.
Salt and freshly ground black pepper: always to round out flavors!
How to Make the Sauce in 5 minutes or less!
This Whipped Cottage Cheese Herb Sauce comes together in minutes, just blend, stir, and serve.
Blend the base: Add cottage cheese, rice wine vinegar, olive oil, salt, and pepper to a blender or food processor. Blend until completely smooth and creamy.
Tip: Scrape down the sides once or twice to ensure a silky texture, no lumps!
Add herbs: Stir in (or pulse briefly) the chives, basil, parsley, and tarragon.
Taste and adjust: Add an extra splash of vinegar for more tang or another pinch of salt to brighten the flavor.
Serve and store: Spoon over warm casseroles, roasted vegetables, or grain bowls. Store leftovers in a sealed jar for up to 3 days and stir before serving.
Tip: For an extra-smooth finish, chill the sauce for 30 minutes before serving; it thickens slightly and the flavors meld beautifully.
Optional Swaps and Add-Ins
Try some of these easy (and delicious) ways to make this sauce your own:
Cottage cheese: For a more luxurious dip, swap part of the cottage cheese for sour cream. You can also use plain Greek yogurt for extra tang and creaminess.
Garlic: Add a clove of fresh garlic or a pinch of garlic powder for more flavor, it instantly turns this into a garlic-herb cottage cheese dip or sauce.
Acid: Swap the vinegar for fresh lemon juice for a brighter, citrusy twist.
Healthy Ways to Use Cottage Cheese Sauce
Make this recipe and use it for meal prep during the week! I like to whip up a batch on Sunday and use it with meals throughout the week.
As a high-protein dip: This makes for a great high-protein snack or the perfect appetizer. Use it as a dip for pita chips, pretzels, fresh veggies such as bell peppers, carrots, celery, or snap peas, or even roasted veggies and potatoes.
In a wrap or sandwich: this makes a great spread for a midday meal.
Drizzled on a bowl: Think a grain base with veggies, a protein, something extra for flavor, and this sauce. Try Quinoa, chopped kale, shredded carrot, and sliced radishes, with baked tofu, green onion, olives, and this sauce.
This sauce is a great alternative to many mayo-based sauces or store-bought sauces that may be loaded with sugar and other unpronounceable ingredients.
With about 15g of protein per cup, cottage cheese is a terrific vegetarian option for increasing protein in the diet. Cottage cheese is also calcium rich, important for bone and muscle health. Herbs have antioxidants and micronutrients.
How Long Does It Last in the Fridge?
In an airtight container, this sauce will last 3-5 days in the fridge. Great for meal prepping for the week! Use it as a sauce for a zucchini casserole, then as a spread on sandwiches and wraps for lunches later in the week.
More Easy Recipes for Healthy Sauces and Dressings
Creamy, herby, and high in protein, this whipped cottage cheese sauce adds a fresh, flavorful boost to veggies, grain bowls, and everything in between.
Add cottage cheese, vinegar, olive oil, salt, and pepper to a blender or food processor.
Blend in Herbs
Stir in or briefly pulse the chives, basil, parsley, and tarragon. (Per desired consistancy).
Taste and Adjust
Taste the sauce and adjust as needed, such as add a pinch more salt, a drizzle of vinegar or lemon juice for brightness, or extra herbs for a stronger flavor.
Serve
Spoon or drizzle over casseroles, roasted vegetables, or grain bowls.
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