FREEZER MEAL PREP GUIDE: TIPS EASY, HEALTHY FREEZER MEALS TO GET AHEAD ON YOUR MEAL PREP
As a nutrition coach, one of the biggest challenges I hear from clients is this: “I want to eat healthier, but I just don’t have the time.” Trust me, I get it. That’s where freezer meal prep becomes a total game-changer.
By prepping easy freezer meals or freezing batch-prepared ingredients ahead of time, you can simplify your weeknights, reduce stress, and make healthy eating a whole lot more realistic - even on your busiest days. Whether you consider yourself in the camp of meal prep for beginners or you’re just looking for some freezer cooking hacks, it’s possible to create a routine that saves time, cuts down on food waste, and supports your nutrition goals (and that’s exactly what this post is going to help you do!).
Let’s dive into some of my favorite freezer meal prep tips and tricks that are perfect for families, tight budgets, or anyone who just wants dinner done fast.
5 TIPS FOR GETTING STARTED WITH FREEZER MEAL PREP
1. Start with a Plan
If you’re planning a specific time to do freezer meal prep, I recommend choosing 3–4 freezer-friendly recipes that you love - think proteins, casseroles, soups and even baked goods - and double the batch. That way, you cook once and eat twice.
2. Choose the Right Containers
Invest in good-quality freezer-safe containers or resealable bags. Label everything with the name and date so you’re not playing mystery-meal roulette three weeks from now. Pro tip: Lay bags flat to save freezer space!
3. Cool Meals Before You Freeze
Always let cooked meals cool before freezing. Tossing hot food straight into the freezer can cause condensation, ice crystals, and freezer burn. It also affects taste and texture later on.
4. Portion with Purpose
Instead of freezing one giant meal, divide food into single or family-size servings. This makes it easier to thaw and reduces food waste, especially if you're just feeding one or two people on a given night.
5. Keep a Freezer Inventory
Create a simple checklist, note in your phone, or use a whiteboard on the freezer door to track what’s inside.
FREEZER MEAL PREP TIP # 1: FREEZING BATCH-PREPPED PROTEINS
Protein intake is something we talk about quite a bit with our clients. It’s often the hardest macro target to hit, especially if you’re newer to eating a higher protein diet. Having easy-to-grab or already prepped proteins on hand can make your efforts a whole lot easier. That’s why freezing cooked proteins can be a game-changer! It often doesn't take a lot of extra time to a larger batch and that extra time can make ALL the difference for a busy week when you may not have time to do it.
TIPS FOR FREEZING BATCH-PREPPED PROTEINS:
This works really well for shredded or pulled proteins that are slow cooked. So, anytime you're making anything in the crockpot, double the recipe (if you have the space) and use half fresh for your week ahead and then freeze the other half to use for another week.
This also works well with ground meats, like turkey, chicken or beef.
Cook the protein, let it cool and then store it in a freezer zip-loc bag with all of the air pressed out for up to 6 months; use a sharpie to label the bag with the contents and the date.
A COUPLE OF OUR FAVORITE EASY BATCH PREP PROTEIN FREEZER MEALS TO TRY:
FREEZER MEAL PREP TIP # 2: FREEZING CASSEROLE-STYLE MEALS
Casserole-style meals are great because you can pack in a lot of protein and nutrients and the prep is pretty darn easy. ! Similar to the tips above for easy batch prep protein freezer meals, I recommend doubling the recipe anytime you’re making a casserole-style dish and then tossing the extra one in the freezer for a later time.
TIPS FOR FREEZING EASY CASSEROLE-STYLE FAMILY MEALS:
Freeze before baking whenever possible. The texture tends to hold up better, the flavors meld during baking after defrosting and you avoid the dreaded “double-cook,” which can dry things out. Freezing before baking also helps preserve nutrient content in fresh veggies and avoids overcooking them.
Here's how to do it:
Assemble the casserole (e.g., baked ziti, enchiladas, shepherd’s pie) in a freezer-safe dish or aluminum pan.
Skip the final bake, let everything cool (especially cooked components like meat or pasta).
Cover tightly with foil or a lid, label it, and freeze.
When you're ready to eat: thaw overnight in the fridge (ideally 12–24 hours) and then bake as directed in your recipe - maybe add an extra 10–15 minutes if it's still a bit chilly in the center.
I recommend adding fresh cheese or breadcrumbs before baking to refresh the topping.
A COUPLE OF OUR FAVORITE EASY FREEZER MEALS TO TRY:
FREEZER MEAL PREP TIP # 3: FREEZING SOUPS AND CHILIS
Soups and chilis are freezer meal gold as they’re high in fiber, packed with flavor, and super easy to batch cook.
TIPS FOR FREEZING EASY SOUPS AND CHILI FREEZER MEALS:
Portion out into airtight freezer-safe containers or resealable freezer bags. Freeze flat if using bags—this saves space and speeds up thawing! Glass or plastic quart containers (like these HERE) are perfect for storing soup and chili meals in the freezer, too. Be sure to leave about 1” of headspace in containers for liquid expansion.
Be sure to cool completely after cooking. Never put hot soup directly into the freezer—it can raise freezer temps and create ice crystals.
To reheat: thaw overnight in the fridge or run bag under cool water. Reheat on the stove or in the microwave until hot. Stir well—especially for creamy or bean-based soups.
Pro Tip: Add delicate ingredients (like spinach, cream, or pasta) after thawing for best results.
A COUPLE OF OUR FAVORITE EASY FREEZER MEALS TO TRY:
FREEZER MEAL PREP TIP # 4: FREEZING BAKED GOODS & BATTERS
Yes, you can freeze both raw batter and fully baked goods, and it can be a serious time-saver! Similar to all of the other tips from above, my number one tip here is to simply work this into your normal meal prep. Anytime you’re baking something, double or even triple the recipe and freeze the extra batter or extra baked goods. Your future self will be so grateful!
TIPS FOR FREEZING BATTERS AND BAKED GOODS:
Make your batter as usual and portion it into glass or plastic quart containers or zip-top bags (freeze flat for space efficiency), similar to how you would for a soup or chili. Label with type and baking instructions.
You can also portion muffin batter into muffin tins and freeze right in the tin (covered in plastic wrap and foil)
When you’re ready to use it, thaw in the fridge overnight, or bake muffins straight from frozen if in a muffin tin (add 5–10 min). Pancake/waffle batters can go right to the griddle once thawed.
For baked goods, let them cool completely and then wrap tightly in plastic wrap, then foil and store in a freezer-safe bag to freeze.
Thaw frozen baked goods at room temp or microwave gently; you can also reheat in the oven at 300°F for 10–15 mins to restore crispness.
A COUPLE OF OUR FAVORITE EASY FREEZER MEALS TO TRY:
Baked oatmeal (batter)
Oat muffins (baked good)
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