How To Eat After Miscarriage & Meatball Soup Recipe

Miscarriage is a mini birth. Now go read that again. No one really discusses this fact for some reason, however, it’s true. After miscarriage momma, you are experiencing a version of the fourth trimester. It looks different than live birth of course, but you have still delivered. One tremendous difference is the lack of oxytocin (the happiness hormone) released after birth while momma is taking part in skin to skin, breastfeeding, and co-sleeping. The natural release of oxytocin takes part in healing momma after many months of hard work growing and carrying babe. Oxytocin is known as the calming, happy, or love hormone. It helps you have the strength to push out your babe and every time you breastfeed it is at work assisting with the let down of the milk. Women who experience miscarriage miss out on the oxytocin.

Birth is not just a physical process, but also emotional and spiritual. There are hopes. dreams, and desires. When miscarriage comes the hopes, dreams, and desires don’t just go away, they are crushed. I do not say that to bring you down, I simply understand loss as I have been through it. As I write this portion I hope it can feel like I am beside you, helping you to nourish, when everything just feels too difficult. If I bring a pot of soup and mug of tea to every momma who has gone through loss, I would. This is my attempt to do just that because nourishment is foundational to all types of healing, especially any kind of birth trauma. If our bodies do not have the tools like minerals, vitamins, and macro nutrients such as protein, fat, and carbohydrates, needed to go through the process of healing, then it is far more difficult for a healthy mental state to return and emotions to balance. I go into this much deeper when working with clients through miscarriage recovery. For now I know what you need is a helping hand and something simple to follow. My heart is for you to give your body what it needs right now. In this entry we will cover food and drink since it is the most basic yet vital since it will affect everything else. We will discuss what else the body, mind, and spirit need in the future.

After loss take the first week extremely slow. Keep a journal on how you are feeling physically each day. If you work outside of the home, taking several days off is really important, especially depending on how your body is handling everything and whether or not you had medical intervention. Have someone on standby to go with you to see a practitioner in case you have abnormal symptoms or start really really poorly. Don’t do that alone. Don’t discount anything, it’s okay to ask questions, find out if things are normal. Follow your practitioner’s tips for activity and listen to your body.

Preparing meals may feel like to much of a job right now. That’s okay. You may feel too fatigued. Please prioritize your nourishment and don’t be afraid to ask for help. If you have a friend group, a church, or good family nearby make the request that you need help with meals right now. If someone doesn’t suggest a meal train or something similar, request it. Do not be afraid to ask for help here. People often do not know what to do or what is needed after women go through loss. It’s not discussed enough. That’s a huge reason why I’m passionate about writing about it here. Then you can give them a list of the foods desired or send them to this blog.

Meals after miscarriage are very similar to meals after live birth. Through miscarriage we lose a lot of blood, which means we lose nutrition. The life is in the blood. Nutrient dense foods are key here as well as warmth. That looks like warming broths, soups, stews, mineral rich teas, eggs, red meat, cooked veggies, and fish. We want to restrict colder or raw foods or keep them to a minimum like smoothies, ice cream, salads, etc for the first 2-3 weeks afterward then they can be slowly incorporated back in if you enjoy them. According to Traditional Chinese Medicine, warmer foods and beverages nourish the body. Depending on the season and temperature, do not stress yourself out about this detail if you really want a particular food, but the more you can stick to it the better.

Hydrate with warm filtered water and minerals upon waking, feel free to add fresh lemon. Ideally, waking would synchronize with sunrise. If at all possible, whenever you can, please take your warm water outside and gaze for 5-15 minutes at the sunrise. This is a great time to pray, cry, and be honest with the Lord about what you are feeling. He can handle it all. The light at sunrise is unlike any other light. The specific rays promote healing, reset circadian rhythm if it needs adjusting, and balances our hormones. After miscarriage, this is crucial. This is free healing therapy designed for us by the Lord Yeshua.

Warm water first thing will support the digestive system as well. After about 30 minutes no more than 60 minutes after waking have breakfast. To keep things simple eating the same breakfast each morning could be a nice routine that feels doable for you. If you are not in the habit of eating breakfast, understand we do not want to skip it, especially now. After miscarriage there is already metabolic dysregulation or a slowness. Skipping breakfast will just slow the system down more. Start with a smaller breakfast if need be. The goal to work up to is a minimum of 30 grams of animal based protein. Animal based protein is superior to plant based protein because of how easy it is to absorb and digest and you need to eat less than plant based protein to get enough. Women’s bodies are made especially during the menstrual phase years to create life, and that requires a lot of energy. Eat meals about every 4 hours. Ideally, you will have a balanced plate with protein, carbohydrate, and fat. If a snack is needed make it balanced as well like a warm piece of sourdough toast with grass fed butter and a hard boiled egg.

Things not to do or restrict during this time are a lot of extra stimulants. If you are a coffee drinker, keep it to one mug and have it 20 minutes after breakfast. Metabolically your body will handle the caffeine much better after a meal. During meals just try eating, not looking at a device or screen. As mentioned I know eating can be a challenge during this time of recovery. Don’t skip meals or space meals out too far. Reduce or eliminate heavily processed foods, seed oils, and artificial additives like colors and flavors. Also during meals/snacks don’t drink cold beverages or even water. This reduces stomach acid and over time wreaks havoc in our digestion. It’s best to have water in between meals instead. This goes for all the time not just after miscarriage.

Below I will set up a sample day of meals that can hopefully set the stage for optimal nourishment for you. Again don’t hesitate to send someone to this blog so it help them be of better service to you during this time. The schedule below is only approximate. I don’t know what everyone’s morning, afternoon, and evening is put together like so make this work for you. In all honesty, no matter what point you are after miscarriage, whether it’s day 1 or 1000 days after, this will be a good blueprint. Make it work for you.

7pm The night before prepare your mineral tea to sip on the next few days. This will make a very nourishing and comforting tea for you in bulk. You can have it over the next 3-4 days. This is great to have the first 2-3 weeks daily after loss. Get a 1/2 gallon mason jar ( I get these at Ace Hardware), 2 TBSP of dried organic stinging nettle, red raspberry leaf, and oatstraw, and a stainless steel pot large enough for the water. You can get the herbs here or at your local health food store. Fill the jar with filtered water. Pour the water into the pot. Then bring the water to a good boil. put the herbs into the empty jar. Carefully pour the water over the herbs. Let them steep overnight. Strain the herbs in the morning. Keep it in the fridge. Warm 8-12oz in a pot on the stove to enjoy later on. Feel free to add raw honey in your mug. This is a great tea for anytime, but especially now.

7:30pm Hard boil a dozen eggs for the next few days for easy meals/snacks (eggs are nutrient dense powerhouse), I like to use the InstantPot for this task.

Also make a batch of Adrenal Cocktail Mix to drink over the next few days. This drink blend will hydrate you and replenish minerals. 20oz Organic Coconut Water (I get the one at Costco on the shelf), 10oz Organic Orange Juice, 1 tsp plus 1/4 Tsp Baja Gold Salt, 5 TBSP Perfect Supplements Hydrolyzed Collagen (optional helps with blood sugar regulation from the sugar in the juices; Use discount code KHWPerfect10). Drink 4-6oz at a time.

8pm Turn off devices, put on blue light glasses, and prepare for bedtime routine. If you don’t have one, this is a great time to start. If kids still need to be tucked in, do so. Then brush your teeth and get pajamas on. Put some topical magnesium on the bottom of your feet. Journal or read a calming book for 15-20 minutes. Do some deep belly box breathing for 5 minutes.

9pm Lights out, put sleep mask on, go to sleep

6am Wake up, breathe, put two feet on the floor and head to the bathroom, brush teeth, wash face, skin care routine (if you have one), get dressed (or not, but getting dressed in the morning always makes me feel better rather than staying in pajamas)

6:15am Head to the kitchen to warm filtered water on the stove in kettle or pot (8-16 ounces), I like to add lemons slices and organic ground ginger or fresh ginger to the water and boil in a pot, once it comes to a boil I reduce the heat and simmer for 4-5 minutes, next I’ll add it to a glass with a pinch of sea salt and a tsp of raw honey, but you CAN just drink warm water with a pinch of salt.

6:30am Head outside to the sunrise, gaze at it while you sip on the water, feel free to grab your Bible to read or pray during this time, stretch if your body feels up to it

7am Breakfast: 2 scrambled eggs or hard boiled, 3 pieces of organic turkey sausage, 4oz organic cottage cheese (low fat or regular), side of warm cinnamon butter apples 38 grams of protein, if this is too much food at first since you are not used to breakfast, have some as a snack later around 9 or 10am; if you can’t do dairy, sub an 8oz mug of meat-stock or bone broth; if you are really having trouble getting solids down, begin with meat-stock. *If you are able and weather permits, eat breakfast outside in the sunlight. Do not wear sunglasses. Let the sun cascade down on your body.

7:30/45am If you feel up to it, go for a 10-15 minute walk outside weather permitting, this will help regulate blood sugar after eating and aid in digestion.

8am Prepare a 8-12oz mug of mineral tea and get onto the tasks of your day as is appropriate for your life at that time. If time permits, this is a great moment to journal about how you are feeling and the steps you are taking toward healing. If you are at home during the day remember to take breaks to just or lay down and breathe. If you have to go out of the house for work, finds ways to breathe and just be for a moment. Your nervous system needs this rest.

10am Drink Adrenal Cocktail

11am Lunch: Bowl or two of Organ Meat Chili

11:45am Go for a 10-15 minute walk if your body is up to it

2pm Snack: Mug of warmed raw milk with cinnamon and gluten free graham crackers OR piece of fruit and 2oz of raw cheese

3pm Adrenal Cocktail

4pm Begin to make dinner

5pm Dinner: Marie’s InstantPot Meatball Soup (recipe below)

6pm Go for a 10-15 minute walk, if your body is up to it

6:30pm Ground outside barefoot for 15 minutes

Hopefully, this was a helpful example of a day set up for the body, mind, and spirit to heal. I cannot drive home enough how crucial proper nourishment is to get you through this time after loss. If this feels like a lot, go slow. Ask for help with food prep.

Marie’s InstantPot Meatball Soup

2 Tbsp grass fed unsalted ghee or butter (if salted then use less salt in recipe)
3-4 fresh garlic cloves
1 Tsp cumin powder
1 Tsp paprika powder
1 zucchini, sliced in half moons
5-6 yellow potatoes, cubed
3-4 ribs of celery, chopped
2-3 carrots, sliced
1 onion, diced

2 Lbs of ground meat of choice (I used a beef muscle & organ meat blend; I get the blend from our food co-op, Azure Standard, use discount code NEW15 with the link)
1 Cup of cooked rice or quinoa
1 Tsp dry oregano
1 Tsp garlic powder
1/2 Tsp Baja Gold Sea Salt

1 Cup Diced Tomatoes, (Jovial diced tomatoes are my favorite, I order them from Azure Standard or Thrive Market save 40% off your first order)
6 Cups Meat-Stock or Bone Broth (Homemade is best)
2 Tbsp Organic Coconut Aminos
2 Tbsp Non-Fortified Nutritional Yeast (Non-fortified is important because anything fortified has synthetic vitamins that are not good for the body)
1 Tsp  Baja Gold Sea Salt (Use discount code KHW)

Fresh Cilantro
Sheep/Goat Yogurt or Creme Fraiche

First put the ghee, garlic cloves, cumin, paprika, zucchini, potatoes, carrots, celery, and onion on sauté mode in the pot till veggies get softer. Turn off sauté feature. Next make medium sized meatballs with the meat, rice, oregano, garlic powder, salt. Add meatballs, diced tomatoes, stock/broth, aminos, non-fortified nutritional yeast, and salt. Cook on Soup option for 10 minutes. Top in bowls with cilantro and yogurt.

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All of the information here is not medical advice. It is merely here for educational purposes.​