Postpartum Food and Meal Ideas for Summer Births: What to Eat After Delivery in Hot Weather
You may have heard that postpartum foods are supposed to be warm, soft, and easy to digest for the first 40ish days… and one pushback we often hear is, “But I am having a summer baby… there is no way I can eat hot soups.”
However, in both Traditional Chinese Medicine (TCM) and Ayurveda, warmth in the postpartum period isn’t about external weather—it’s about supporting and rebuilding internal balance. Birth depletes heat, blood, and fluids, leaving the body vulnerable to "cold invasion," regardless of the season. So even in summer, warm foods help replenish what was lost and protect long-term vitality (especially digestion, immunity, and hormone balance).
Warming foods aren’t about eating chili in a heatwave. They’re about healing from the inside out—gently rebuilding your strength so your body can cool itself more efficiently. Think of it like a warm hug for your digestion, your hormones, and your nervous system. You don’t need to eat hot soups in 100° weather—but the principle of “warm, soft, and easy to digest” still applies. Think gently warming spices, cooked foods, and room-temp nourishing drinks instead of icy, raw, or processed ones.
A few tips to keep in mind:
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Serve foods warm or room temp—never ice-cold or straight from the fridge.
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Use warming spices: cinnamon, cumin, turmeric, ginger, cardamom, garlic, nutmeg, clove.
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Avoid raw salads, smoothies, or cold drinks (even if it’s summer).
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Favor slow-cooked, one-pot meals that are hydrating and rich in minerals.
And for your rebels that are going to have cold/cooling foods anyways ;)
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Eat or drink them midday – 10 a.m.–2 p.m. is when digestive fire is highest, so the body will be able to handle the cold a little bit better. E.g., some room-temp watermelon served with warm rice and cooked protein.
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Balance them with warming elements – add ginger, cinnamon, or turmeric to drinks or smoothies. Pair a cold salad with warm chicken, bone broth, or roasted sweet potato. Add a pinch of sea salt or lemon to coconut water.
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Let it come to room temperature – ice-cold is a shock to the digestive system. You can also sip warm liquids in between.
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Chew well and eat slowly – this is good for all of life. This helps activate digestive enzymes and can help your body better process cooler foods.
Below are some ideas for meals, snacks, and drinks that are warming and healing to the body, but won’t overheat you like a steaming hot bowl of chili!
MEALS
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Sweet Potato and Turkey Hash – roasted sweet potato with ground turkey, onions, spinach, and warming spices like cumin or paprika
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Shredded Rotisserie Chicken Soft Tacos – slow-cooked chicken in soft Siete tortillas (cassava, almond, or chickpea), add avocado, cooked veggies, and some sauerkraut
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Slow-Cooked BBQ Chicken – throw some chicken thighs in a slow cooker with Primal Kitchen BBQ sauce and serve with mashed sweet potatoes
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Chicken and Rice Bowl – cook rice in bone broth, slow cook the chicken, and top with lemon or lime and some sautéed veggies like carrots
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Egg and Veggie Breakfast Muffins
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Coconut Chicken Soup with Rice Noodles
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Shepherd’s Pie (with beef or lamb)
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Oatmeal – Sweet or Savory
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Congees
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Red Lentil Dal with Ghee and Coconut Milk
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Stir Fries
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Fried Rice
SNACKS
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Dates with Nut Butter
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Sautéed Fruit with warming spices – sauté apples, pears, peaches, etc. and season with cinnamon, nutmeg, ginger, or clove
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Fried Plantains with cinnamon – fry a plantain in coconut oil and sprinkle with cinnamon and a high-quality salt
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Lactation Cookies/Brownies – enjoy warmed and maybe top with butter or your favorite nut butter
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Mango Sticky Rice – stir in some Greek yogurt for protein
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Soft-boiled Eggs
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Roasted Japanese Yams – top with nut butter, cinnamon, a pinch of coconut sugar, and some fried fruit
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Homemade Energy Balls
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Mashed Avocado on Sourdough Toast
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Nut Butter Rice Crispy “Treats”
DRINKS
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Ginger-Goji Tea
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CCF Tea (Cumin, Fennel, Coriander)
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Bone Broth
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Room temperature water with lemon
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Room temperature smoothies (avoid using frozen fruit or it will get cold)
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Herbal teas at room temperature
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Coconut water with ginger and lime
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