2-Day Healing Meal Plan for Post-Miscarriage Recovery

This meal plan is designed to support hormonal balance, replenish lost nutrients, and nourish your body gently after pregnancy loss. It focuses on iron-rich foods, anti-inflammatory omega-3s, blood sugar balance, and easy-to-digest meals which give comfort too.

Day 1: Rest & Replenish

Focus: Gentle, nutrient-dense foods to ease digestion and provide essential vitamins & minerals.

Breakfast

Warm Cinnamon & Ginger Oatmeal

• Rolled oats cooked in almond milk, cinnamon and ginger, raw egg yolk stirred through warm porridge (which will cook it).

• Top with ground flaxseeds perfect for hormonal balancing, walnuts which are rich in omega 3’s and great for brain health, and a drizzle of tahini for hormone support and extra dose of calcium and finally a drizzle of raw honey

Mid-Morning Snack

Homemade Bone Broth

• Collagen & Gelatin: Rich in amino acids like glycine and proline, which support tissue repair, especially in the uterus and pelvic area.

• Glutamine: Supports cellular healing and gut integrity (important if stress or inflammation are present post-miscarriage).

• Replenishing Lost Nutrients

  • Miscarriage can lead to blood loss and depletion of minerals.

  • Bone broth is a gentle way to replenish:

    • Iron (especially if simmered with marrow or meaty bones)

    • Calcium, Magnesium, Potassium, Phosphorus

    • Zinc (important for immune and hormonal recovery)

• Make your own bone broth with the bone broth recipes for beef or chicken here

  Lunch

  Iron-Rich Nourish Bowl

  • Quinoa, roasted pumpkin, sautéed leafy greens (spinach/kale), avocado, soft-boiled egg, and pumpkin seeds.

  • Dressed with extra virgin olive oil & lemon juice for vitamin C to enhance iron absorption.

  Afternoon Snack

  Handful of organic berries with handful of walnuts/pumpkin seed mix

  Berries are:

  • Vitamin C – crucial for tissue healing and iron absorption.

  • Polyphenols & anthocyanins – reduce systemic inflammation and oxidative stress, which can be elevated post-miscarriage.

  • Support immune function and reduce inflammation in the reproductive system.

  Walnuts are rich in:

  • Omega-3 fatty acids (ALA) – reduce inflammation, support brain and mood health, and help regulate hormones.

  • Vitamin E and B6 – involved in hormone production and nervous system repair.

  • Support mental wellbeing and cognitive balance, which are often impacted after pregnancy loss.

  Pumpkin seeds are high in:

• Zinc – essential for immune health, endometrial repair, and hormone production (especially progesterone).

• Magnesium – calming, supports adrenal glands, muscle relaxation, and sleep.

• Phytoestrogens – help gently modulate oestrogen dominance, often seen after miscarriage.

Dinner

Asian Spiced Coconut Salmon Tray Bake - is rich in omega-3s, protein, and anti-inflammatory spices that support hormone balance, tissue healing, and emotional recovery after miscarriage. The combination of wild salmon, coconut milk, and colourful veggies nourishes the adrenals, soothes the gut, and replenishes key nutrients like iron, B12, and magnesium.

• Roasted wild caught salmon (omega-3s for inflammation) with sweet potatoes with spiced coconut milk

• Served with a side of sauerkraut for gut support.

• Find the recipe here

Before Bed

Sleepy time Tea (I love this brand) with a Handful of Pumpkin Seeds (to promote relaxation & zinc rich seeds for hormone balance)

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Day 2: Restore & Rebalance

Focus: Blood sugar stability, hormone balance, and emotional well-being.

Breakfast

Protein-Rich Scramble - adding more protein and good fats into your morning can help stabilise your blood sugars as well as nourish your hormones. With more stable start to the day it can really help support our mood.

• 3 Scrambled pastured eggs with sautéed mushrooms, garlic, and spinach.

• Served half an avocado.

Mid-Morning Snack

Warm Chai spiced coconut milk

Ingredients:

• 1 cup full-fat coconut milk (or half coconut milk, half water for lighter texture)

• 1 slice fresh ginger or ½ tsp ground ginger

• ½ tsp cinnamon

• ¼ tsp cardamom

• 1 pinch cloves

• 1 pinch black pepper (enhances absorption)

• 1 tsp maple syrup or raw honey (optional)

• (Optional) ½ tsp maca powder

Method:

1. In a small saucepan, gently heat coconut milk and all spices.

2. Simmer for 5–7 minutes over low heat to infuse.

3. Strain if using whole spices. Sweeten to taste.

4. Blend or whisk for a frothy finish.

5. Sip slowly while warm — ideally mid-morning or late afternoon.

Lunch

Nourishing Bone Broth Veggie Soup - This warm, creamy soup supports post-miscarriage healing with gut-soothing bone broth, anti-inflammatory turmeric and ginger, and easy-to-digest vegetables rich in vitamins A and C for tissue repair and immune support.

Ingredients (Serves 2–3)

1 tbsp olive oil or ghee

1 small onion, chopped

2 cloves garlic, minced

1-inch piece fresh ginger, peeled and grated

1 tsp turmeric (fresh grated or ground)

3 medium carrots, peeled and chopped

1 medium zucchini, chopped

2 cups bone broth (chicken or beef)

1 cup filtered water (add more for desired consistency)

Sea salt & pepper to taste

Optional: 2 tbsp coconut cream or a spoon of collagen powder for added nourishment

1. In a large saucepan, heat olive oil over medium heat. Add onion and sauté until soft (5 mins).

2. Add garlic, ginger, and turmeric. Sauté for 1–2 minutes until fragrant.

3. Add carrots, zucchini, bone broth, and water. Bring to a boil, then reduce heat and simmer for 20 minutes until vegetables are soft.

4. Let cool slightly, then blend with a stick blender or in batches until smooth.

5. Stir in coconut cream if using. Season with salt and pepper.

6. Serve warm, topped with a swirl of olive oil or pumpkin seeds for added minerals.

Afternoon Snack

Apple Slices with Almond Butter & Cinnamon - Apple slices with almond butter and cinnamon make a nourishing post-miscarriage snack by providing stable blood sugar support, gentle fibre, and healthy fats for hormone recovery. The cinnamon helps reduce inflammation and improve circulation, while almonds offer vitamin E, magnesium, and plant-based protein for healing and adrenal support.

Dinner

Homemade Fish Pie with sweet potato mash - fish pie is a wonderfully nourishing and affordable comfort dish, rich in mood-boosting nutrients. Packed with seafood for essential minerals and amino acids to support tissue repair, sweet potato and fish for B-vitamins to aid energy and mood, and cauliflower for liver-supportive sulphur compounds, it's an ideal recipe for post-miscarriage recovery—helping to rebuild, restore, and gently support emotional and physical healing.

Find the recipe of mine here

Before Bed

Sleepy time Tea (I love this brand) with a Handful of Pumpkin Seeds (to promote relaxation & zinc rich seeds for hormone balance)

Key Nutritional Focus for Healing:

Iron & B12 – To replenish blood loss (found in salmon, eggs, leafy greens, and quinoa).
Omega-3s – To reduce inflammation and support emotional health (found in salmon, walnuts, and flaxseeds).
Magnesium & Zinc – To help regulate cortisol and promote hormonal balance (found in nuts, seeds, and dark chocolate).
Gut-Healing Foods – To support digestion and nutrient absorption (bone broth, fermented foods, and fibre-rich vegetables).
Blood Sugar Balance – To stabilise mood and energy (healthy fats, proteins, and complex carbs in each meal).

Your body is incredibly resilient, and with the right nourishment, you can gently support your healing process. If you found this helpful, consider incorporating these meals into your recovery routine.

If you would like some more information in regards to recovering after miscarriage from a nutritionist perspective, or perhaps you would like something a bit more personalised. Please reach out via email rosie@by-rosie.com or if you would like to book a full nutrition consult to help support you on your fertility journey, you can see my pricing here.

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Rosie is a qualified clinical Nutritionist with over 8 years experience in practise. She works from a multimodality clinic space in Hobart and Channels, lutruwita (Southern Tasmania). She has a particular interest in women around the age of preconception, pregnancy and postpartum care; including IVF nutrition support and onto family nutrition. These chapters in a women’s life can be for some, the most challenging.

Rosie sets a foundation for you through these life chapters by educating you with nutritional tools, foods to focus on, recipes to try out and nutrient deficiencies to be addressed.

Whether that is to restore health, to reach a healthy conception, prepare you and your baby for pregnancy, support you thorough pregnancy conditions like gestational diabetes, morning sickness and low iron levels. Building you back up after miscarriage.

Foods to nourish you and your baby after birth, whether a vaginal or c-section delivery.

If you would like to book in an online telehealth or in clinic appointment. Please get in touch. You can get in contact on my page here.