3 Low Fat Postpartum Recipes

3 Low Fat Postpartum Recipes
Saúl Sánchez Arias

Reviewed and approved by the nutritionist Saúl Sánchez Arias.

Last update: 20 October, 2022

During the postpartum period, you must eat a diet that nourishes you, satiates you and, above all, gives you the necessary energy for carrying out all of your daily activities. Keep reading for tips on how to follow a healthy diet after pregnancy, plus a few low fat postpartum recipes.

The foods that will be most helpful are fish, lean meats, vegetables and some specific fruits. Of course, dairy products aren’t completely excluded. You can also add delicious smoothies to your daily meals to make sure you eat enough fruit.

What do you need in your diet?

The foods that you must include in your diet are composed of certain amounts of nutrients, especially proteins and vitamins, since these help to strengthen the immune system and provide well-being in both the long and short term.

Of course, you shouldn’t leave out foods rich in fiber and essential minerals, such as calcium, iron, phosphorous, magnesium and zinc, among others.

1. Fresh fruits

Seasonal fruits are an excellent way to obtain the fiber that your body needs to nourish itself and function properly. Of course, they’re also very refreshing when consumed raw, whether in shakes, salads or whole.

2. Vegetables

Most vegetables are high in fiber, vitamins and minerals. It’s good to incorporate them into your low fat postpartum recipes. There is a wide variety of vegetables to choose from, and this makes it much easier to prepare savory recipes for any time of the day.

3 Low Fat Postpartum Recipes

3. Proteins and dairy products

Lean meats, fish, turkey and chicken (without skin) are low-fat foods with a large quantity of protein. You can include some of them in your low-fat postpartum recipes. Mix them with some delicious nuts and with small garnishes of carbohydrates (rice, pasta, bread, etc.) to obtain energy.

The most recommended dairy products are made with skimmed milk since they’re the lowest in fat. Low-fat and sugar-free yogurts are also excellent options.

Low fat postpartum recipes

Here are some low fat postpartum recipes that can be used for lunch or dinner. They don’t increase LDL cholesterol and aren’t fried.

Salmon with vegetables and noodles


  • 75 grams of salmon
  • 50 grams of noodles
  • 40 grams of carrot
  • 75 grams of zucchini
  • 65 grams of cauliflower
  • 40 grams of green beans
  • 2 tablespoons of soy sauce
  • Condiments: salt and pepper, olive oil to taste


  • Place the diced salmon in a bowl and add the soy sauce.
  • Let it marinate for about 15 minutes.
  • It’s important that you remove the fish’s bones and skin before preparing it.
  • Next, place a large amount of water and a little salt in a pot. When it boils, add the noodles. When it’s ready, drain it and place everything in a container.
  • Next, separate the cauliflower into small clusters. Cut the zucchini, carrots and beans.
  • Place a little olive oil in a pan and add the vegetables along with the salmon to cook.
  • Finally, serve the noodles and add the salmon

Asparagus cream


  • 1 egg
  • 100 grams of white asparagus
  • 2 tablespoons of olive oil
  • 100 milliliters (3.4 ounces) of skimmed milk
  • 100 grams of green asparagus
  • Condiments: salt and black pepper (to taste)


  • Boil the white asparagus in one pot and the green asparagus in another until tender. Then, boil the egg for 10 minutes. 
  • When the egg is cooked, rinse with plenty of cold water and start to peel it. Next, cut it into thin slices.
  • Heat the milk a little in the microwave. Blend the white asparagus and add the olive oil and milk until it’s creamy.
  • Finally, add the green asparagus and the egg to the cream.
3 Low Fat Postpartum Recipes

Baked fish


  • 1 onion
  • 2 medium potatoes
  • 200 grams of broccoli
  • 2 fish fillets
  • 1 glass of white wine
  • Olive oil (to taste)
  • Condiments: tomato, salt and pepper (to taste).


  • Cut the potatoes into thin slices and place them on a tray. Then add a layer of broccoli and onion. Add a little olive oil, salt and pepper. Bake in the oven for 30 minutes.
  • After that, remove the tray and add the fish fillet to the top, plus more olive oil and a little wine.
  • Place it back in the oven for 20 more minutes or until the fish is tender. 


These meals look and taste delicious, so you won’t feel like you’re under a strict diet. Instead, you’ll learn to eat in a healthy and pleasant way. Of course, while doing so, you can afford some occasional exceptions, such as a small dessert or some other treat like that.

Use these low fat postpartum recipes as an opportunity to start looking for or creating other healthy and easy alternatives. We assure you that it’s worth expanding your menu.

Little by little, you’ll be able to lose those extra pounds that you gained during pregnancy. Go ahead and eat healthy, and you’ll see how many benefits you’ll enjoy!

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Christodoulides S., Dimidi E., Fragkos KC., Farmer AD., et al., Systematic review with meta analysis: effect of fibre supplementation on chronic idiopathic constipation in adults. Aliment Pharmacol Ther, 2016. 44 (2): 103-16.
  • Arulselvan P., Fard MT., Tan WS., Gothai S., et al., Role of antioxidants and natural products in inflammation. Oxid Med Cell Longev, 2016.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.