This 6-day freezer-friendly dinner meal plan is perfect for those extra busy or stressful times—whether you’re navigating postpartum life, recovering from surgery, or just need a break from daily dinner prep. I have included a grocery list if you choose to follow this meal plan to the T – or feel free to pick and choose the meals you prefer.
Having already prepared freezer meals can be a game-changer in so many different situations – whether you’re on maternity leave, recovering from surgery or illness, caring for a loved one, adjusting to new work hours, juggling back-to-school routines, or simply looking to ease decision fatigue.
For example, I am getting a puppy in a few weeks – one of the main reasons I created this meal plan! Yes, it will take some extra time beforehand, but I will be very happy when I am in the thick of puppyhood and don’t have to worry too much about what to make for dinner! So, I am really hoping this dinner plan helps me as much as it helps you!
Tips for Success
- Label freezer gallon bags with name of the recipe and the use by date of 3 months.
- Lay the bags flat which creates more room for storage in your freezer. Plastic airtight storage containers will work for storage as well.
- Defrost all meals in the refrigerator for about 24-48 hours prior to cooking – not the counter – to reduce risk of foodborne illness.
- Meals can be stored in individual portions depending on how many people are being served.
- Batch cook grains like rice, quinoa, or farro. Instead of making one serving, make an entire bag and freeze in portions. A 1/2 cup is about one serving. So, for 4 people, you would freeze about 2 cups.
- Determine how much prep time you have, how much time you want to spend on prep and plan out your timeline that way. I have broken it down for you in advance.
Other Tips to Make Your Life Easier During Stressful Times
Think about batch cooking chicken or beef or pork so all you have to do is thaw it out and make whatever recipe requires it. There is always the go-to well-balanced meal: protein source + veggies + grains with an easy condiment or sauce for flavor. A super easy, well-balanced meal: chicken, frozen veggies, and microwaveable rice.
Never throw out leftovers prior to this big event. Freeze them! Individually or in larger batches. Whatever you prefer.
If you have kids, think about batch cooking some of their favorite breakfasts or dinners and freezing. For example, pancakes or waffles, mini egg bites, quesadillas, etc… if cooking for them will be hard during that week.
Freezer Friendly Dinner Meal PLan
First of all, you will need a slow cooker for one of these dinner recipes. If you don’t have one, just slow cook in the oven in a pot with a lid on it. Second of all, plan on cooking and freezing grains to go with some of these meals. Or, use a microwaveable packet.
Start on a Saturday or Sunday and knock out a few of these recipes. Then, choose another day of the week to do the rest. However you want to do it – you have up to 3 months to use these recipes once they’re cooked and frozen.
If you choose to prep all of these meals in one day:
- #1 takes just 10 minutes and is frozen raw (no cooking involved).
- #2 can cook on the stove.
- #3 is a bake that cooks in the oven.
- #4 cooks in a slow cooker for 8 hours.
- #5 combines the oven and the stove.
- #6 is an easy soup recipe on the stove.
Total time to prep and cook all of these recipes is about 11 hours but that includes 8 hours of slow cooking the pulled pork. Total prep time is just 50 minutes for all 6 recipes!
I have also included some other easy meal options at the end of the post you could throw together easily with some leftover chicken/rice, etc.
1. Easy Freezer Meal Chicken Fajitas (Haute & Healthy Living)
A healthier version of your favorite chicken fajitas! Diced chicken, bell peppers, and onions are combined with a flavorful fajita marinade. The mixture is then added to a zip-loc bag and all you have to do is defrost and throw it all on a sheet pan. Stove top and crock pot methods included as well.
Total time to prep: 10 minutes. The ingredients are frozen prior to cooking so it’s an easy one to assemble any day of the week. This is a good time to also batch cook a grain: rice, quinoa, or farro.
To Serve
Serve with tortillas or use this day to cook an entire bag of rice or quinoa. Store about 2 cups (which makes about four 1/2 cup servings) in each freezer bag to mix-and-match with these meals.
2. Easy Taco Soup with Ranch (Two Healthy Kitchens)
This recipe makes a large batch of spicy taco soup that is described as “part chili, part soup”. Most of these ingredients are canned which results in less than 5 minutes of prep time! Freeze in individual portions or in a large airtight container. Then, just reheat on the stove or in the microwave until a temperature of 165 degrees F.
Total time to make this recipe: 26 minutes. This soup is packed with veggies and fiber-packed beans, so it makes for a well-balanced meal that you can eat for leftovers the next day as well.
3. Italian Baked Chicken Pasta Freezer Meal (The Oregon Dietitian)
Who doesn’t love a one pan pasta bake? This Italian pasta features basil, mushrooms, and sun-dried tomatoes with chicken breast and pasta. To freeze, you’ll just follow instructions 1-5: essentially, cooking the pasta bake, letting it cool, and storing in a freezer-safe aluminum pan. Then, thaw it completely and throw it in the oven when ready to eat.
Total prep time is 15 minutes and total cook time is 50 minutes.
4. Slow Cooker Chinese 5 Pulled Pork (Get Inspired Everyday)
A super easy pulled pork with Chinese-inspired flavors. This recipe makes a large amount of pork, cooked in the slow cooker, so it’s great to freeze for bowls or pulled pork sandwiches. which can be frozen to make bowls. For more traditional flavors, try this Slow Cooker Pulled Pork (Haute and Healthy Living).
Prep time is just 5 minutes but then this recipe cooks in the slow cooker for 8 hours.
To Serve
Serve over preferred grain: rice, quinoa, or rice noodles. If it were me, I would buy a bag of green beans that I could easily steam in the microwave and pair with some of the rice I meal prepped and froze.
5. Gluten-Free Italian Meatballs (Simple and Fraiche)
These Italian meatballs freeze really well after cooked and only take 10 minutes to prep. Once they’re cooled, place them in a single layer in a freezer-safe container or freezer bag and store them in the freezer for up to three months.
Reheating: To reheat, simply thaw them in the refrigerator overnight and warm them up in sauce on the stovetop. Total prep time: 10 minutes. Total cook time: 30 minutes.
To Serve
Serve with pasta, zucchini noodles, polenta, risotto, spaghetti squash or even a bowl of soup. Personally, I would just boil my favorite pasta and pair with Rao’s marinara sauce and frozen vegetables.
6. Lentil Soup (Small Town Woman)
This lentil soup makes an easy vegetarian, meatless option that has a great balance of nutrients and comforting flavors. The prep time is just 5 minutes and then it needs to be cooked for about 40 minutes on the stove. Freeze in a heavy-duty zipper freezer bag or freezer-safe container.
Thaw in the fridge overnight and reheat on the stovetop over low heat or in the microwave when ready to eat.
Grocery List
Below is a grocery list to make this freezer-friendly meal plan really easy for you! Feel free to screenshot the grocery list or download the PDF <– click on the link.
More Easy Recipes to Try:
These are relatively low prep meal ideas that you can even take shortcut strategies with to make it even easier.
- Chicken Coconut Rice Casserole: if you have some leftover chicken, this one pan casserole comes together in 10 minutes and just one pan to clean up.
- One Pan Cheesy Chicken, Broccoli and Rice Casserole (Jo Cooks). An easy one pan meal that comes together in one pan in just 30 minutes.
- Slow Cooker Chicken and Chickpea. This recipe has just a few ingredients and is cooked in a slow cooker with just 10 minutes of prep. It does taste best with rice or cauliflower rice, so keep that in mind.
- Taco Casserole (Living Chirpy); just 10 minutes of prep.
- 2-Ingredient Slow Cooker Salsa Chicken (Gimme Some Oven). Pair with some pantry staples, frozen veggies, and tortillas.
- 18 Low Prep Dinners for Busy School Nights
- Easy Slow Cooker Summer Dinners
I hope this “meal plan” was helpful to you and you’re now prepared for a stressful week in your life! Please rate and review if you enjoyed it. Feel free to follow along for more nutrition-based content for moms.