30-Minute Meals That Heal: Postpartum in the Follicular Phase

Healing doesn’t have to be hard. The meals that you use to support your first 40 days of healing postpartum, or the meals that you use in different phases of your cycle can be integral in healing your hormones, and nourishing your body.

Here we’re all about keeping things simple, high-protein, and hormone-supportive — meals that take under 30 minutes, nourish healing tissue, and fuel energy in the follicular phase.

The follicular phase (the week or so after your period) is when estrogen starts to rise, energy begins to build, and your body feels ready to do more — physically and mentally. For postpartum women, this is also when your body is in rebuilding mode: replenishing iron, protein, and micronutrients depleted through birth, breastfeeding, and recovery.

So this week, I focused on meals that rebuild muscle, balance blood sugar, and support gut + hormone health, without spending hours in the kitchen. Think meals that your husband can handle when you’re in the thick of new motherhood.

01. High-Protein Buffalo Chicken Salad

Why it works:
This one’s high in lean protein and rich in B-vitamins and amino acids that support tissue repair, muscle recovery, and neurotransmitter balance (key for postpartum mood).

The spicy buffalo sauce helps increase circulation, while the crisp greens and optional avocado deliver fiber and healthy fats for steady energy during your follicular phase.

Postpartum benefits: Supports tissue repair, muscle rebuilding, and blood sugar balance.
Follicular benefits: Aids estrogen metabolism and energy production through protein and fiber.

⏱ Time: 10 minutes

2 lbs Baked or Rotisserie Chicken
1 Cup Greek Yogurt
1/2 Packet of Ranch Seasoning
Buffalo Sauce to Taste (I prefer Primal Kitchen because of its’ clean ingredients)

💡 How To Make: You can use pre-shredded rotisserie chicken, or bake some chicken at 400 for 40 mins, before shredding. Add about a cup of Greek Yogurt (I use Fage Best Self Lactose Free,) mixed with about 1/2 a packet of ranch seasoning to make a creamy ranch mixture, before topping with Buffalo Sauce to taste. Mix it all together, and there ya go, easy peasy!

You can then use your buffalo chicken salad in multiple ways this week - throw it on a quesadilla with some light cheese, roll them into taquitos, or throw it in a salad.

02. Zucchini Baked Ziti with Ground Beef & Cottage Cheese

Why it works:
This is comfort food with a purpose.

The ground beef provides iron and B-vitamins (especially B12), both crucial for postpartum recovery and energy. The cottage cheese adds a boost of casein protein and calcium for bone support, while the zucchini swaps simple carbs for fiber and antioxidants that aid liver detox — a key part of estrogen balance during the follicular phase.

Postpartum benefits: Iron + protein for replenishment and energy.
Follicular benefits: Fiber supports estrogen metabolism; antioxidants aid hormonal balance.

⏱ Time: 25 minutes
💡 How to Make:

• 1/2 Box of Protein Pasta (I choose red lentil for legume benefits)

• 1 lb of Ground Beef

• 1 Cup of Cottage Cheese

• Mozzarella & Parmesan Cheese to Taste

• 1 Jar of Pasta Sauce

• 1 Whole Zucchini (Can do more if you prefer)

• 1/2 Chopped Yellow Onion

• Seasonings:

  • Garlic Powder, Onion Powder, Italian Seasoning, Salt, & Pepper

- Boil your pasta, while you brown your Ground Beef, adding all of your seasonings to taste.

- Once both noodles and beef are cooked, combine all of the ingredients above into a bowl and mix well together.

- Transfer all ingredients to a pyrex dish, top with more cheese to taste.

- Bake on 375 for 35 mins

Bake a large pan at the start of the week — it reheats perfectly and makes midweek dinners effortless. Or prep an extra pan and freeze for the next time you’re in need of quick meals!

03. Trader Joe’s Frozen Teriyaki Chicken (5-Minute Dinner)

Why it works:
Some nights, healing looks like ease. This quick Trader Joe’s meal still offers protein, minerals, and a dose of sanity. Pair it with a side of frozen broccoli or edamame for extra fiber and phytoestrogens (plant compounds that gently support estrogen levels). The Teriyaki Sauce itself comes in its own separate pouch, so if you’re going gluten-free, you can add your own sauce preference.

Postpartum benefits: Stress-free dinner that still delivers protein and micronutrients.
Follicular benefits: Supports energy and hormone balance without spiking blood sugar.

⏱ Time: 5 minutes
💡 Tip: Add a drizzle of sesame oil or sprinkle of hemp seeds for extra omega-3s and healthy fats.

This Week’s Takeaway

Postpartum and cycle-based eating don’t have to be complicated.
Healing happens through consistency, not perfection.

Each meal this week was fast, filling, and functional, focused on rebuilding from the inside out, one simple plate at a time.

Because when your meals work with your body, not against it, even a 10-minute dinner becomes part of your recovery plan