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This guide explains how to get the most return on your postpartum freezer meal prep efforts before becoming a first-time parent. It’s based on what I did.

I knew that I wouldn’t have much time to think about getting in nutritious calories while raising a newborn. So I took the months leading up to my baby’s birth as an opportunity to try to get ahead of the issue.

Now that we’ve eaten through my freezer stockpile, I’ve had the chance to reflect on what worked and what I’ll be meal prepping (when I have the opportunity to!) as I enter the next stage of parenthood: raising a toddler.

Here’s what I’ve learned in hopes it helps your growing family:

The Benefits of Freezer Meal Prep

Welcoming a new baby is one of the most exciting and challenging times in life.

Between diaper changes and endless loads of laundry, sleepless nights, and figuring out your new routine, it can feel impossible to find time to cook.

That’s where postpartum freezer meal prep comes in.

Investing in it:

• Saves time and reduces stress: During hectic weeks, having ready-to-heat meals can help you focus on your family rather than worrying about dinner prep and clean up.
• Ensures healthy options and essential nutrients: Preparing meals in advance gives you control over the ingredients and avoids unhealthy preservatives found in many store-bought options.
• Is cost-effective: Doing postpartum freezer meal prep in bulk is likely to be cheaper than eating out or buying pre-made frozen dinners.

Freezer meal prep is ideal for new parents because you don’t need to track expiration dates as closely as you would with fridge meal prep.

In general, plan for frozen meals to keep for about six months or up to twelve if using a deep freezer. Store food in an airtight container to reduce the chance of freezer burn.

Freezer Meal Prep 101: Getting Started

Planning What to Make

Set yourself up for success with a few guiding principles:

• Prep what you actually like: Stick to recipes you know you’ll enjoy — now’s not the best time to experiment with flavors.
• Think about portions: Freeze meals in individual servings or double portions to avoid waste when reheating.
• Don’t skip comfort foods: It’s okay to include indulgent options like cookie dough or casseroles to give yourself something to look forward to.

For optimal food safety, allow prepared meals to cool fully before freezing them. Label each dish with its name, date, and reheating instructions and your future self will thank you.

Pro tip: As a best practice for naming dishes, include ingredient details to account for variations.

For example, during one postpartum freezer meal prep session, I may make Banza penne with red sauce and chicken and Banza penne mac and cheese with chicken.

Best Freezer Containers for Meal Prep

Before you dedicate a day to cooking, you’ll want to make sure you have a few essential supplies:

• Foil pans and gallon freezer bags: These make storing, reheating, and cleaning up after meals easy. You can find both supplies in bulk at Costco or in smaller quantities at most grocery stores.
• A large or separate freezer: To truly make the most of your time spent on postpartum freezer meal prep, you’ll need ample freezer space. You’ll also want to consider organization solutions like clear freezer storage containers and shelves.

There’s also no shame in using disposable dishes when you’re in the thick of things with newborn parenting, so take this opportunity to stock up.

Postpartum Meal Planning Tips

Following this advice will help you make the most of your time during this busy period:

1. Batch prep: Break meal prep into manageable sessions, tackling a few recipes each weekend.
2. Shop smart: Stores like Costco are the most cost-effective when buying bulk ingredients such as meat, frozen fruits and vegetables, and pantry staples.
3. Consider meal kits: I wouldn’t recommend meal kits early on postpartum, but as you start to get the hang of things, they can help you save mental energy on meal planning and shopping. Read my EveryPlate review for a suggestion that’s affordable and delicious.

Postpartum Freezer Meal Prep Recipes

Here are some favorite freezer meals that provide a mix of comfort and nutrition:

Pasta Casseroles

For the greatest leverage in your prepping activities, bulk cook a single type of pasta and source of protein but vary the sauces and vegetables. Use Banza chickpea noodles to add nutritional value.

Here are a few ideas for pasta casseroles and variations that freeze well:

• Meatballs and tomato sauce.
• Mac and cheese with broccoli.
• Bolognese sauce made in bulk to pair with freshly cooked noodles when reheated.

Soups and Stews

Follow your stomach.

For inspiration, my favorites include chicken noodle soup, chili, and vegetable stews like this roasted tomato and chickpea soup.

Pro tip: Use premixed or frozen mirepoix to save time when soup prepping.

Breakfast Foods

Easy and healthy breakfast options are a must to have the energy to get through those early days of low sleep.

Premade protein-packed egg muffins offer a balanced meal that’s easy to reheat. You can customize to your tastes and create a macronutrient balance with your ideal mix of cheese, healthier breakfast meats like turkey sausage, and veggies.

I really like the Sally’s Baking Addiction recipe for egg muffins.

Alternatively, breakfast burritos and enchiladas freeze well and are great options for early-in-the-day energy boosts.

Sweet Treats

Chocolate Peanut Butter Oat Bars

At this point, I’ve made Hannah Magee RD’s chocolate PB oat bars more times than I can count. Oats are said to help with lactation so they were in my frequent rotation as a new parent.

I swapped peanut butter for almond butter and dark chocolate for semi-sweet chocolate chips. They provide sustained energy with a satisfyingly sweet finish.

Frozen Cookie Dough

Prepare dough for your favorite cookies and freeze in portions.

To eat from frozen, bake on a cookie sheet in small or large batches. It’s nice to be able to satisfy a cookie craving by baking a few cookies at a time instead of feeling tempted to make (and eat!) an entire batch.

You shouldn’t need to make adjustments to the recipe’s standard baking time, except to add a few minutes if necessary.

To have a variety of comfort food options at hand, I prepped and froze cookie dough flavors that included:

• Sugar cookies
• Monster cookies
• Chocolate chip cookies

Pro tip: Treat yourself and buy a cookie dough freezer tray, which you can also use to make frozen meatballs.

Sweet and Savory Muffins

Banana Chocolate Chip Muffins

Just So Tasty’s banana chocolate chip muffins have been a repeat hit in my baking repertoire.

During my postpartum freezer meal prep, I took things a step further by freezing the finished baked goods to save them for later. The buttermilk really makes these hit the spot.

Meatloaf Muffins

Meatloaf muffins are easy to portion and reheat for quick dinners. To build into a full meal, pair with a salad and carb like mac and cheese.

I like how nutrition-packed and tasty Haute & Healthy Living’s beef quinoa BBQ mini meatloaf muffins are.

Bread

If you’ve been paying attention, my postpartum meal prep involved a lot of baking. I correctly assumed it would be my last uninterrupted opportunity for a while to spend time on this hobby.

I figured that freezing biscuits would come in handy for a future biscuits and gravy dish (they did!).

Deep Dish Pizza

Where there’s a will to freeze something specific, there oftentimes is a way. The sky is the limit when it comes to postpartum freezer meal prep.

For example, I prepped my favorite deep dish pizza recipe, cut it up into slices, and froze them in a foil tray wrapped in plastic wrap.

Smoothies

Nutritious smoothies can act as a meal replacement and are a great way to effectively fit in your fruits and veggies for the day in case you don’t get them elsewhere.

My go-to recipe makes about 1.5 servings. Because it has so many components, I like to bulk prep smoothie packs in gallon freezer bags.

Ingredients:

• 2 carrots
• 2 celery stalks
• 1/2 cup frozen berries
• 1/2 banana
• 1-2 tablespoons flaxseed
• 1 scoop collagen
• Large handful of spinach
• 1/2 cup orange juice (frozen as cubes or fresh)
• To add before blending:
  • 1/2 cup plain unsweetened almond milk
  • 1 container plain Greek yogurt (or about 1/4 to 1/2 cup)

Instructions:

1. Place all ingredients except for the almond milk and yogurt into a gallon freezer bag.
2. Seal and freeze.
3. When ready to consume, remove from the freezer, add the almond milk and yogurt, and blend until smooth — adding more water to thin out the consistency as necessary.
4. Add more orange juice if you desire a more fruity flavor.

Quick Meals for New Parents: A Few Ideas

In addition to freezer meals, stock your kitchen with easy-to-eat, nutrient-dense options for the postpartum period.

A few of my staples:

• Rotisserie chicken and bagged salads: A tasty meal in a pinch — minimal prep required.
• Costco pre-made meals are perfect for solo parenting days when you don’t have enough time to sleep and it’s all about survival. I love Costco’s street taco meal kit for this because I can heat up one or a few at a time.
• Healthy snacks: To satisfy different cravings in a healthy way, try options like cheese/nut packs, drinkable yogurt, and dark chocolate-covered dried fruit.
• Flavored popcorn: There were a few things I did to treat myself in anticipation of this intense postpartum period and investing in some fancy Opopop popcorn was one of the best gifts I gave myself.
  

Pro tip: One-handed snacks are a lifesaver for breastfeeding parents or those holding a baby.

If you have a village, take them up on the offer to help or cook you a meal. Have a trusted friend or family member put together and manage a meal train to further plan meals for after baby comes.

If they’re looking for more ways to celebrate the new addition to your family, send them a link to Streamlined and Styled to pick out a funny baby onesie or family matching set.

Final Thoughts: Postpartum Freezer Meal Prep for Busy & Exhausted Parents

Freezer meal prep can feel like a big undertaking, but it’s one of the best gifts you can give your future self.

Spend a little effort on postpartum freezer meal prep before your baby’s arrival to ensure that your family stays nourished during one of the most special and busy times in your life. Start small, cook your favorite recipes, and enjoy the peace of mind that comes with a well-stocked freezer.