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The Importance of Grass-Fed Butter, Ghee, and Coconut Oil

In today’s world we have learned a lot about the importance of consuming “healthy fats”. You are probably familiar with “healthy fats” like olive, avocado, certain nuts, and fish oils that contain powerful omega-3 fatty acids. If you are pregnant or trying, you are likely familiar with specific omega-3 fatty acids like DHA which support the child’s brain development. You have probably also heard of mostly saturated fats like butter, coconut oil and other animal fats frequently described as “unhealthy fats”. The generalization that saturated fats are less healthy than unsaturated fats is misleading. It all depends on how you use it. 

In the context of postpartum nutrition and recovery, and even breastfeeding, butter, ghee, and coconut oil are essential fats to consume. They supply important nutrients which are important for your physical recovery, aid digestion, and help relieve postpartum constipation (worsened by reduced sleep and a sensitive pelvic floor). If you choose to breastfeed, saturated fats are an important element for enriching breast milk. When your breast milk is high in fat content, your baby tends to be more satisfied which can help eliminate some fussing and also extend sleeping. 

Grass-Fed Butter

The grass-fed qualifier for butter is essential because cows fed a natural grass diet produce far more nutritious butter than grain-fed cows. Grass-fed butter is an excellent source of highly absorbable vitamin A which is highly beneficial. Unlike synthetic vitamin A which is toxic for your growing fetus or child, vitamin A consumed from natural food sources supports the development of your baby’s vision, heart, and major blood vessels. Vitamin A also supports your own healthy thyroid function, which can be depleted during pregnancy leading to long term metabolism changes. 

Other nutrients you obtain through grass-fed butter include vitamin D, vitamin E vitamin K, iodine, and selenium. Packed with conjugated linoleic acid (CLA) and butyrate acid, two beneficial fatty acids, grass-fed butter can aid digestion, help to lower inflammation, and support metabolism for utilizing energy stores more efficiently (in other words losing weight).

Grass-Fed Ghee

If you’re highly sensitive to dairy and nervous about the introducing butter, consider adding grass-fed ghee to your diet. Ghee is what you get when you heat the butter to separate the milk proteins (caseins and whey) and sugars (lactose), leaving you with pure butterfat and fat-soluble vitamins. Ghee is even more packed with CLA and butyrate acid than grass-fed butter, given the higher concentration of butterfat.

Since it doesn’t have the milk proteins and sugars in butter, ghee has a higher smoke point so is more versatile and forgiving to cook with.

Coconut Oil

Coconut oil is a power food to consume during both pregnancy and postpartum. It contains lauric acid, a powerful anti-microbial fatty acid that protects the immune system of your fetus and newborn. 

They are also beneficial for your own physical and mental function, fueling your body and mind during those restless first weeks after giving birth. Most fatty acids (including those in butter and ghee) are long-chain fatty acids, but the medium-chain fatty acids in coconut oil are metabolized differently. They go straight to your liver from your digestive tract, where they are either used as a quick-source energy or they turn into ketone bodies, which boosts brain power and development. During pregnancy, by eating well to support the child’s brain development, you inadvertently benefit your own brain function. After giving birth, especially during restless days and nights, coconut oil can supply a quick boost of energy or support your brain while you make essential decisions.

We also love coconut oil for nourishing and healing your skin, whether you are healing stretch marks during pregnancy, stitches or skid marks from natural birth, or scars from a C-section. If you are breastfeeding, it also works to sooth your nipples when they become cracked or painful. Just as it soothes your skin, it can help battle your baby’s diaper rash. It’s as worth having a jar of this amazing oil in your baby’s changing room as it is in your kitchen. 

If you already consume grass-fed butter, ghee, and coconut oil regularly, you don’t necessarily need to increase your consumption of these nutrient and energy dense fats. In moderation, they benefit postpartum recovery, healthy lactation, and metabolism without leading to unnecessary weight gain. However, if you do not typically consume them, we recommend introducing them during pregnancy or after giving birth so that you can enjoy their benefits and pass along additional benefits to your baby.


Have more questions about Ritual Meals? View our frequently asked questions below.

  • What is Ritual Meals?

    Ritual Meals is a postpartum meal delivery service. Our signature postpartum meal delivery product is The Postpartum Program, which includes meals, snacks, and teas shipped weekly to your doorstep. Customers receive orders with all the fresh meals, snacks, and teas you need to enjoy nourishing postpartum food prepared by our chefs. We save you the time and energy of going to the grocery store, finding new recipes, meal planning, and portioning.

    Our talented chefs work with our Wellness Team to create new menus each week for you, based on what’s seasonally available from our community of local farms and ranches. We use the highest quality ingredients which are organic or pesticide free produce and grass-fed or pasture-raised animals.

  • What are the benefits of postpartum food and Ritual Meals?

    We understand that, as a new mom, you've got one of the hardest jobs in the world—so we created The Postpartum Program to help you heal and feel your best after giving birth. Our postpartum meals are nutritionally designed to support your physical recovery, energy levels, hormonal balance, milk supply and quality, and mood. At Ritual Meals, we are serious about supporting your postpartum nourishment and postpartum wellness journey. Everything we cook is made with the highest quality, whole food ingredients, good for you and your baby, whether or not you are breastfeeding.

    Our postpartum nutrition philosophy is focused on food as medicine.

    Our postpartum meals include both plated food and soups and stews which are more easily digestible and improve absorption of essential minerals and vitamins that the body needs to repair, restore, and fortify after birth or surgery. Grass-fed and pasture-raised animal stock are the base of all of our soups and stews, supplying essential nutrients, lean protein, and collagen to boost energy, support and heal connective tissues, and support healthy metabolism.

    If you are breastfeeding, our postpartum meals can provide measurable benefits for your milk supply and quality. Our postpartum meals often include galactagogues (ingredients which support milk supply and quality), including flax seeds, oats, tahini, brewer’s yeast, and more. We also avoid ingredients that could be associated with colic or sensitivities for breastfed babies, including cruciferous vegetables, garlic, and hot peppers.

    * This program is not intended to diagnose, treat, cure or prevent any disease. We recommend that you consult with your doctor prior to starting this program if you have a medical condition or are taking any prescription medication or nutritional supplements.

  • How much does Ritual Meals Cost?

    The Postpartum Program at Ritual Meals is priced starting at $176 per week. Meal frequency per week can be customized, which changes the cost of the program. As well, if you opted into our Subscription option, you can save up to 10% each week and receive free delivery with promo code FREESHIPPING.  Customize your postpartum plan to view prices.

  • What kinds of ingredients does Ritual Meals use?

    All meals are made to order and made from scratch with the highest quality ingredients. We prioritize local and organic produce and use only meat sourced from local farms that sustainably and humanely raise their animals. Our animals are always grass-fed or pasture-raised. Our produce is plant rich, organic or pesticide-free, low gluten, no refined sugars, and non-GMO.

    Organic or pesticide-free, whole, unprocessed foods are both more nutritive and more flavorful. We thoughtfully pair ingredients based on complementary benefits. For example, these pairings—lentils and red bell pepper, sesame and salmon, pasture-raised eggs and leafy greens, and chicken and quinoa—allow you to absorb more nutrients and experience their healing benefits.

  • What if I have allergy or dietary needs?

    Due to the small size of our culinary team, we are currently unable to offer substitutions in our menus, which are set weekly. To receive weekly email notifications about our upcoming menus which lists our full ingredients, please subscribe to our newsletter below.

    Please note: our Postpartum Program is not intended for severe allergies. If you have any questions about how we can support your dietary needs, please reach out to our Wellness Team at

  • How do you keep food fresh in transit? What if I am not home?

    We pack the postpartum meals fresh with care using 100% recyclable, insulated boxes and drain safe gel packs designed to keep your food refrigerated on the way to your doorstep.

    We understand that when it comes to birth, timing may not always happen according to plan. We highly recommend recruiting the help of a friend, neighbor, or family member so that if you aren’t able to get to your food when it arrives at your doorstep, they can help you store it in the fridge until you're ready to enjoy them.

    The delivery driver should leave the package for you at your door with no signature required. We package our postpartum meals in 100% recyclable insulated liners with drain-safe gel packs, so that your food stays refrigerated in transit. If you have any concerns with the temperature or condition of your meals once delivered, please contact our Wellness Team at

  • Where does Ritual Meals deliver?

    We ship across the continental US to your doorstep! If you have any additional questions, you can contact our Wellness Team at

  • How do I get started with Ritual Meals?

    You can get started by selecting your program options on the Postpartum Program page

    If you would like any help choosing a program that works best for you, please email our Wellness Team at and we’d be happy to help!

Nourish your body. Thrive postpartum

Before your actual delivery, plan your postpartum meal delivery.

Plan Ahead
Postpartum Meal Delivery
Women-owned Business

Founded and created by two women of color, our goal is to create more opportunities to other women.

Locally Sourced
Locally Sourced

We source as locally as possible from our community of local farms and ranches.

Whole Foods
Whole Foods

We commit to using organic or pesticide-free, 100% whole food ingredients in all our products.

Sustainably Made
Sustainably Made

We commit to environmental responsibilty through our low waste practices both inside and outside of the kitchen.

Gives Back
Gives Back

We donate 2% of our sales to organizations that support and empower women or work to reduce food insecurity.