How Much Protein Do I Need Postpartum (and How to Actually Get It)

For so long, I’d kept to the same protein goal, aiming for around 30g of protein per meal as that’s what I felt the best eating. This approximate amount kept me satiated, and my mood and energy stable until the next meal.

But when I had my first child, I experienced a deep, bottomless hunger like never before as a result of breastfeeding. Additionally, I had a third degree tear and, as a dietitian, knew that protein was key to the healing process. It got me thinking…was my 30g enough protein? Should I be consuming more healthy fats and carbohydrates to increase my energy intake? I honestly didn’t know, but I knew I should find out!

When I had my second child, I felt much more confident in my approach to nutrition postpartum, and my goal is to help others feel confident as well!

Disclaimer: This article is for information purposes only and should not be used as medical advice or individual recommendations. This post contains affiliate links. Any purchases made using these links will result in a small commission for me, but at no extra cost to you. All opinions are my own. You can read about my affiliate disclaimer here. 

First, why is protein important postpartum?

Getting adequate protein will help the body heal from any perineal tearing or C-section incisions, as well as the placenta-sized wound in the uterus (which is about the size of a dinner plate).

Pelvic floor and abdominal muscles weaken during pregnancy and eating enough protein, along with exercises (when appropriate and okay to do so) can help rebuild and strengthen these muscles again.

While I think stretch marks are a beautiful factor of growing a child, protein as well as other vitamins and minerals, like vitamin C and zinc, can help repair the skin by increasing elasticity and decreasing the appearance of stretch marks if that’s a concern for you.

Many moms may notice hair loss starting around 3 months, which is often a result of a drop in estrogen and a return to normal hair thickness. Hair is, however, primarily made of a protein called keratin and adequate amounts may help reduce some hair loss. Other nutrients like iron, zinc, and healthy fats may also help reduce hair loss.

A mother’s immune system undergoes changes during pregnancy to protect the baby, but hormone changes postpartum can weaken the immune system, making a mom more vulnerable to infections before the immune system returns to it’s pre-pregnancy levels. Besides this, keeping the immune system strong is important as children age and get sick. Getting adequate protein, again along with other vital nutrients that support the immune system like vitamin A, C, D, and E, zinc, and selenium; plays a crucial role in supporting this system as much as possible. Why? Antibodies, those little guys that fight pathogens and help keep us from getting sick, are made of protein!

Protein, when eaten alongside other macronutrients (carbohydrates and healthy fats) also helps us feel more full and keep our blood sugar and energy steady, which is especially helpful postpartum when we are likely lacking sleep!

Where do we get protein from?

Dietary protein can be found in most foods, but major sources include meat, poultry, fish, eggs, dairy products, beans, and lentils. Smaller amounts are found in nuts, seeds, and grains. Protein supplements may also help meet protein needs when looking for quick and easy options.

How much protein do we need postpartum?

Unfortunately, like many recommendations I find for postpartum women, the answers appear mixed and will also depend on various factors such as whether or not you are breastfeeding, your level of healing postpartum, and physical activity level once you are able to introduce exercise again.

The Dietary Reference Intake for lactating women is 71 g/day according to Nutrition Through the Life Cycle, and the NIH. However, I find it interesting to have a blanket recommendation for all women considering protein recommendations are usually based on weight (grams per kilogram). The NIH also published a 2020 study of 11 breastfeeding women and found that 1.52g protein/kg per day may be a better recommendation, while Examine recommends an intake of at least 1.7g protein/kg per day. How confusing!

For ease, I do like Examine’s Protein Intake Calculator. For me personally, the recommendation I get appears accurate to my natural protein intake when I am eating intuitively, and doesn’t feel too high. Other’s, however, may feel like they have a harder time with an elevated protein intake and opt to aim closer to that 71 gram amount. It really depends on YOU!

If you want a more personalized recommendation and help finding a protein intake that meets your body’s postpartum needs, consider meeting with a dietitian!

Okay, so how do we get protein easily during the day?

As a mom, whether newly postpartum, or well into motherhood, getting the nutrients we need can be tough! Here are some quick, easy, protein options with minimal prep:

• Cottage cheese
  • Try cottage cheese bowls with fruit, granola, and nuts/seeds (or nut/seed butter)
  • Add to scrambled eggs to increase protein
  • Add to smoothies as a protein source
  • Enjoy on it’s own
• Greek yogurt
  • Again, on it’s own or as a bowl with fruit, granola, and nuts
  • Added to a smoothie
• Aloha Bars (I like these bars because of their protein, fiber, and low added sugar content, so they are more filling)
• Protein shakes/powders
  • I really like having OWYN Elite protein on hand postpartum for 32 grams of easy protein, both in the shake and powder forms
  • Use the powders in smoothies or oatmeal for an easier breakfast or snack option
• Scrambled eggs or hard boiled eggs
• Deli meats (look for no preservatives if possible – if you’re in New England and New York, Hannaford’s Nature’s Promise brand is an option, otherwise, Applegate is another)
• Beef or turkey sticks (such as Chomps, Paleovalley, Vermont Smoke & Cure)
• Edamame, dried like Seapoint Farms or frozen and defrosted with salt
• Cheese slices, or sticks
• Hummus (such as with crackers or veggies)
• Tuna-canned or in packets
• Kodiak flapjacks or pancakes have added protein
• Bob’s Red Mill Protein Oats have 10 g of protein/serving

So what could this look like?

• Breakfast
  • Banana peanut butter smoothie with chocolate protein powder
• Lunch
  • Snack plate with 2 hard boiled eggs, 2 slices of deli turkey, alongside sliced veggies (or leftover cooked veggies), fruit, and olives
• Snack
  • Greek yogurt with granola and berries
• Dinner
  • Pasta with veggies (optional: add chicken)

Approximate protein count from protein foods alone: 85 g (not including the amounts from veggies, grains and other foods that also count towards protein intake).

This could look many different ways, so if this type of meal planning is helpful for you and you want more ideas, consider working with me, or check out my FREE guide 5 Healthy Breakfast Ideas for Busy Moms! My goal is to help you eat healthier and feel good without feeling overwhelmed!