High-Carb Heaven
3 Satisfying High-Carb Meals for Energy
Here are tasty, carb-rich meal ideas for breakfast, lunch, and dinner. They’re simple,nutrient-packed, and perfect for busy postpartum moms. Each meal includes complex carbs for sustained energy and fiber to support digestion.
Pro Tip: These examples are aimed to be high carbohydrate but don’t forget to pair your high carbohydrate meals with a solid protein source!
Check out our protein section for more information on what your protein goals may look like!
Breakfast: Oatmeal with Fruit and Nuts
Ingredients: ½ cup organic rolled oats (27g carbs), 1 cup choice milk, ½ cup sliced banana (15g carbs), 1 tbsp chopped walnuts, optional 1 tsp maple syrup for extra sweetness. (Add additional protein sources like seeds, nuts, greek yogurt, cottage cheese or even a choice protein powder to hit your protein goals!)
Prep: Cook oats with choice milk on the stove or microwave (5–7 minutes). Top with banana, walnuts, and a drizzle of maple syrup.
Why it works: This cozy bowl delivers ~42g of carbs for lasting energy. Oats provide fiber to aid digestion, bananas add potassium for muscle recovery, and walnuts bring healthy fats.
Total Carbohydrates: ~42g
Lunch: Turkey and Sweet Potato Wrap
Ingredients: 1 whole-grain tortilla (30g carbs), 3 oz sliced turkey breast (or ½ cup mashed chickpeas for vegan: ~10g carbs), ½ cup mashed sweet potato (15g carbs), 1 cup spinach, 1 tbsp mustard.
Prep: Spread mustard (or choice condiment) on the tortilla, layer with turkey (or chickpeas), sweet potato, and spinach, then roll it up.
Why it works: This wrap packs 45g of carbs (55g for vegan). The whole-grain tortilla and sweet potato offer complex carbs and fiber, while turkey or chickpeas add protein for balance.
Total Carbohydrates: ~45g (or ~55g vegan)
Dinner: Vegan Quinoa and Roasted Veggie Bowl
Ingredients: ¾ cup cooked quinoa (30g carbs), ½ cup cooked lentils (20g carbs), 1 cup roasted veggies(e.g., zucchini, carrots: ~10g carbs), ¼ avocado, 2 tbsp tahini dressing.
Prep: Cook quinoa and lentils (can be prepped ahead). Roast veggies at 400°F for 20 minutes with olive oil.Toss together and top with avocado and tahini dressing.
Why it works: This vegan bowl delivers ~60g of carbs. Quinoa and lentils provide complex carbs and fiber for energy and digestion, while avocado adds healthy fats for satiety.
Total Carbohydrates: ~60g
Disclaimer: The information on Mone does not replace professional medical assessment, diagnosis, treatment, or advice. Please seek medical advice from your physician or other qualified health care providers.
Mone Wellness Team
Brooke Orloff, Katherine Hom, and Savannah Miller make up the Mone team. Together, they have harnessed their diverse expertise in women’s health to create an all-encompassing wellness app that serves as the ultimate resource for postpartum mothers. Brooke Orloff, a certified Prenatal/Postpartum Doula and Lactation Counselor with a Bachelor’s in Sociology and Psychology, draws on her personal experience as a mother of three and her professional background to provide informed and practical support, guiding new parents through the challenges of pregnancy and postpartum transitions. Katherine Hom, MD, a board-certified OB/GYN with a medical degree certification in Women’s Functional and Integrative Medicine, bridges holistic and evidence-based care across a broad spectrum of modalities, offering integrative solutions like lifestyle, nutritional, and mind-body interventions to empower women during the postpartum period. Savannah Miller, a Registered Dietitian and Nurse with dual Bachelor’s degrees in Nutrition and Nursing, leverages her expertise as a former Division I athlete, nutrition coach, and women’s health specialist to deliver sustainable nutrition and lifestyle strategies tailored for mothers. Together, the Mone Team’s complementary strengths—Orloff’s first-hand experience in the perinatal realm, Hom’s obstetrics and integrative medicine expertise, and Miller’s nutrition and lifestyle coaching—form a comprehensive, evidence-informed, platform that addresses the variety of needs of postpartum women and their families.
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