Kulinarischer Genuss im Wochenbett: Vorkochen für eine sorgenfreie Zeit

Culinary delights in the postpartum period: Pre-cooking for a carefree time

August 25, 2024

Benefits of pre-cooking during the postpartum period

Pre-cooking during the postpartum period offers numerous benefits for new mothers. Here are some of the most important benefits:

Time saving

Pre-cooking meals saves valuable time during the postpartum period . Instead of standing in the kitchen every day, the pre-cooked meals can simply be warmed up. This allows the mother to concentrate more on the newborn and her own recovery.

activity	Time required without pre-cooking	Time spent on pre-cooking
Daily cooking	approx. 1-2 hours/day	15-30 minutes/day
Shopping	approx. 1 hour/week	1-2 hours/month

Healthy eating

Pre-cooked meals offer the opportunity to ensure a balanced and healthy diet. Freshly prepared meals often contain fewer preservatives and artificial additives than ready-made products. A healthy diet is particularly important during the postpartum period to support recovery and ensure energy supply.

nutrient	Daily requirement	Recommended foods
Proteins	70-100g	Meat, fish, legumes
Vitamins	Varies	Fruit Vegetable
Dietary fiber	25-30g	Whole grain products, vegetables

Stress reduction

The postpartum period is an intense and often stressful time. Pre-cooking can reduce stress considerably, as you no longer have to worry about preparing food every day. This contributes to a more relaxed and pleasant postpartum period, both for the mother and for the whole family.

Stress factor	Without precooking	With pre-cooking
Daily meal planning	High	Low
time pressure	High	Low
health concerns	Medium	Low

Pre-cooking during the postpartum period is therefore a valuable support and makes everyday life easier during this special phase of life.

Planning and preparation

Proper planning and preparation is crucial to reaping the full benefits of postpartum meal prep. Here are some key steps that can help make the process efficient and stress-free.

Selection of recipes

Choosing the right recipes is the first step in postpartum cooking. It's important to choose dishes that are nutritious, easily digestible and easy to prepare. Soups, stews, casseroles and healthy snacks are ideal options.

Court type	Examples
Soups and stews	Vegetable soup, lentil stew
Casseroles and gratins	Potato casserole, vegetable gratin
Snacks and finger food	Energy bars, vegetable sticks

Create a shopping list

After selecting the recipes, it is a good idea to create a detailed shopping list. This should contain all the necessary ingredients in the right quantities to avoid unnecessary visits to the supermarket.

ingredient	Crowd
potatoes	2kg
Carrots	1 kg
lenses	500g
Chicken breast	1 kg
Vegetable broth	2 liters
Cheese	300g
Flour	500g
milk	1 liter

Determine the time of pre-cooking

The timing of the pre-cooking should be well planned, ideally a few weeks before the expected due date. This leaves enough time to prepare all the dishes in peace and to make adjustments if necessary. It is also helpful to spread the pre-cooking over several days to avoid overloading yourself.

Week	Task
36	Select recipes
37	Create a shopping list
38	Do your shopping
39	Pre-cooking and portioning

With careful planning and preparation, pre-cooking for the postpartum period can be a pleasant and stress-free experience that allows you to enjoy the postpartum period to the fullest.

Practical tips for pre-cooking

Suitable meals for the postpartum period

During the postpartum period, it is important to eat nutrient-rich and easily digestible meals. Meals that can be easily prepared in advance and are rich in nutrients are ideal. Here are some suggestions:

Soups and stews: They are easy to prepare and can be easily portioned and frozen.
Casseroles and gratins: These dishes can be cooked in large quantities and divided into smaller portions.
Healthy snacks and finger food: ideal for when you're a little hungry between meals and quick to hand.

Court	nutrient	Shelf life in the refrigerator (days)	Shelf life in freezer (months)
chicken soup	Protein, vitamins	3-4	2-3
Vegetable stew	Vitamins, fiber	3-4	2-3
lasagne	Protein, carbohydrates	3-4	2-3
granola bar	Fiber, energy	5-7	1-2

Portioning and storage

Proper portioning and storage of prepared meals is crucial to keeping food fresh and delicious.

Portioning: Divide the dishes into individual portions that can be easily reheated. Use suitable containers that can be stored in both the refrigerator and freezer.
Storage: Label the containers with the date of preparation and the contents. This way you can keep track of everything and avoid food waste.

Warming up prepared meals

Properly reheating meals ensures that nutrients are preserved and the food is safe to consume.

Microwave: Fast and convenient, ideal for soups and stews.
Oven: For casseroles and gratins that need to be heated evenly.
Stove: For dishes that need to be gently reheated to preserve their consistency.

method	Suitable for	Duration (minutes)
microwave	Soups, stews	3-5
Oven	Casseroles, gratins	20-30
stove	Sauces, smaller portions	10-15

By following these practical tips, pre-cooking for the postpartum period will be a stress-free and enjoyable experience.

Recipe ideas for pre-cooking

The right selection of recipes can make the postpartum period easier and ensure a balanced diet. Here are some ideas that are easy to prepare and store.

Soups and stews

Soups and stews are ideal for the postpartum period because they are easy to prepare in large quantities and freeze well. They also provide a variety of nutrients that are important for postpartum recovery.

Court	Preparation time (minutes)	Shelf life in freezer (months)
lentil soup	40	3
chicken soup	60	3
vegetable stew	50	3
beef stew	75	3

Casseroles and gratins

Casseroles and gratins are also very convenient as they can be prepared in advance and are easy to portion. These dishes can be reheated in the oven and provide a hearty meal.

Court	Preparation time (minutes)	Shelf life in freezer (months)
potato gratin	45	2
Pasta bake	50	2
vegetable casserole	55	2
lasagne	90	2

Healthy snacks and finger food

Healthy snacks and finger foods are especially important for refueling between meals. These can be easily prepared and stored in the fridge or freezer.

snack	Preparation time (minutes)	Shelf life in the refrigerator (days)	Shelf life in freezer (months)
granola bar	30	7	2
Vegetable sticks with hummus	20	3	-
Energy Balls	25	7	3
Quiche muffins	35	5	2

These recipe ideas offer a variety of options for a healthy and varied diet during the postpartum period.

Eating together in the postpartum period

Involvement of family and friends

The postpartum period is a special and emotional time when support from family and friends can be a great help. Eating meals together is a wonderful opportunity to strengthen bonds and experience support. Family members and friends can not only help with meal preparation, but also with caring for the newborn while parents take a well-deserved break.

Enjoying meals together

Eating meals together during the postpartum period allows you to spend valuable time together and share the joy of welcoming the new family member. It is important to create a relaxed atmosphere in which everyone feels comfortable. Simple and healthy dishes prepared in advance make these shared moments easier.

Meals	Advantages
Breakfast	Start the day together, give energy
Lunch	Joint break, exchange about the day
Dinner	End of the day together, relaxation

Relaxed moments while eating

The postpartum period can be stressful, so it is important to create relaxed moments around meals. This can be achieved by creating a pleasant environment, playing quiet music or simply turning off electronic devices. Eating together offers the opportunity to relax and enjoy time with the newborn and loved ones.

Pre-cooking meals can reduce the stress of everyday life, leaving more time for those precious moments together.

You can find further articles on this topic here:

https://my-ephelia.de/blogs/news/wochenbett

https://my-ephelia.de/blogs/news/periodenunterwaesche-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-geschenke

https://my-ephelia.de/blogs/news/kopfschrei-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-einlagen

https://my-ephelia.de/blogs/news/wochenbett-nach-kaiserschnitt

https://my-ephelia.de/blogs/news/wochenbett-depression

https://my-ephelia.de/blogs/news/was-bedeutet-wochenbett

https://my-ephelia.de/blogs/news/wochenbett-dauer

https://my-ephelia.de/blogs/news/dauer-wochenbett