Meal prep doesn't have to be complicated. Plan ahead with freezer-friendly meals!
Whether it's protein-packed breakfast burritos, hearty soups, or slow-cooker favorites, these freezer meal prep recipes make it easy to stay on track with your goals. They can also help you save time during your busy weeks and weekends.
The best part? Freezer meals aren't just convenient for you and your family, they're also a powerful way to show that you care. Stocking someone's freezer after surgery, a new baby, or a tough season can make a huge difference!
Plus, these ready-to-heat meals can be made in bulk and stored for months.
I put together 5 simple, nutrient-packed freezer meal prep recipes. They're built to help support consistency, no matter what life throws your way!
Let's get cooking.
High-Protein Taco Soup
Servings: 10 (1 Serving = 1/10 Recipe)
Prep Time: 15 Minutes
Cook Time: 7 Hours
Ingredients:
1 1/2 Lb 97% Lean Ground Beef
1 Can Stewed Tomatoes, 14.5 Oz Can
1 Can Corn, 15 Oz Can
1 Can Pinto Beans, 15.5 Oz Can
1 Can Black Beans, 15 Oz Can
1 Can Rotel Original, 10 Oz Can
1 Packet Taco Seasoning
1 Packet Ranch Seasoning
1 12 Oz Bag Frozen Peppers & Onions
1 8 Oz Block Reduced-Fat Cream Cheese
1 Cup Reduced-Fat Greek Yogurt
Directions:
For this recipe, you'll need:
• Large Pot
• Slow Cooker
• Mixing Spoon
• Spatula
1. Heat a large pot over medium-high heat. Add the ground beef and use a spatula to break it up. Cook the beef until browned.
2. Once the beef is fully cooked, add it to the slow cooker.
3. With the exception of the cream cheese and Greek yogurt, add the remainder of the ingredients to the slow cooker, stirring them until well combined.
4. Set the slow cooker to cook on high for 4 hours or low for 6 hours.
5. Once the soup is done cooking, add the cream cheese and Greek yogurt. Cover and cook on low for 1 hour or on high for 30 minutes to melt the cream cheese.
6. Serve and enjoy.
Freezer Meal Prep Instructions: Let soup cool completely before transferring to freezer-safe containers or bags. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat on the stovetop or in the microwave until heated through.
Macros Per Serving:
Calories: 329
Protein: 30g
Carbs: 28g
Fat: 10g
Fiber: 7g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Creamy Tomato Basil Soup
Servings: 8
Prep Time: 10 Minutes
Cook Time: 4 Hours
Ingredients:
1 (14.5oz) Can of Diced Tomatoes
1 Cup Tomato & Basil Pasta Sauce
8 Oz Cream Cheese
2 Tsp Minced Garlic
2 Tbsp Fresh Basil, Minced
1 Tsp Salt
1/4 Tsp Pepper
2 Lbs Boneless Skinless Chicken Breast
Directions:
For this recipe, you'll need:
• Slow Cooker
• Mixing Spoon
1. Set the slow cooker on high. Add tomato sauce, diced tomato, basil, cream cheese, garlic, salt, and pepper to the slow cooker. Mix well until the cream cheese is broken up, but not smooth.
2. Add the chicken breast. Stir and press the chicken breast to the bottom of the slow cooker.
3. Cook on high for 4 hours, until the sauce has thickened and the chicken is fully cooked. Once the chicken is fully cooked, shred it with two forks.
4. Serve with pasta, veggies, or grilled cheese (not included in macros).
Freezer Meal Prep Instructions: Allow soup to cool completely before portioning into freezer-safe containers. Freeze for up to 3 months. Thaw in the refrigerator overnight and reheat on the stovetop or microwave, stirring occasionally.
Macros Per Serving:
Calories: 340
Protein: 38g
Carbs: 8g
Fat: 17g
Fiber: 2g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
High-Protein White Chicken Chili
Servings: 8 (1 Serving = 1 Cup)
Prep Time: 15 Minutes
Cook Time: 6 Hours
Ingredients:
1.5 Lbs Chicken Breast, Uncooked
1 Small Yellow Onion, Diced
1 Tbsp Olive Oil 2 Cloves Garlic, Diced
2 (14.5 Fl Oz) Cans or 4 Cups Chicken Broth
1 (7oz) Can Green Chilis
1 1/2 Tsp Cumin
1/2 Tsp Paprika
1/2 Tsp Oregano
1/2 Tsp Coriander
1/4 Tsp Cayenne Pepper
1 (8oz) Package Fat-Free Cream Cheese
Salt and Pepper, To Taste
1 Cup Corn, Canned
2 (15oz) Cans Cannellini Beans
Optional Toppings:
Cilantro
Green Onions
Avocado
Tortilla Strips
Cheese
Plain Greek Yogurt
Sour Cream
Jalapeño
Directions:
For this recipe, you'll need:
• Large Pan
• Meat Thermometer
• Slow Cooker
• Big Spoon
• Medium Pan
• Cutting Board
1. Coat your large pan with cooking spray and put it over medium-high heat.
2. Add the chicken breast to the pan, letting it cook on one side for 5-7 minutes.
3. Flip the chicken breast to cook on the other side for another 5-7 minutes.
4. Reduce the heat on the pan to medium and flip the chicken again to finish cooking. The chicken should reach an internal temperature of 165°F. Remove the chicken from the pan and set it aside.
5. Heat olive oil in your separate, medium pan over medium heat.
6. Add the diced onion and garlic to the pan. Cook until the onions are translucent, adding them to the slow cooker when done.
7. Drain and rinse the beans and corn before adding them to the slow cooker.
8. Add the remaining ingredients to the slow cooker: the broth, green chilis, spices, and cream cheese.
9. On a cutting board, chop the chicken into bite-sized pieces and add it to the slow cooker. Stir the chicken with the other ingredients until combined. Cook for 4 hours on high or 6 hours on low.
10. Top with optional desired toppings and enjoy.
Freezer Meal Prep Instructions: Cool chili completely before transferring to freezer-safe containers or gallon-sized freezer bags. Freeze flat for easy storage for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop or microwave until warmed through.
Macros Per Serving:
Calories: 319
Protein: 33g
Carbs: 36g
Fat: 5g
Fiber: 7g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
High-Protein Chicken Noodle Soup
Servings: 6 (1 Serving = 1.5 Cups)
Prep Time: 10 Minutes
Cook Time: 6-8 Hours
Ingredients:
1 Medium Onion, Chopped Finely
1 Cup Celery, Chopped Finely
1.5 Cups Carrots, Sliced in Small Circles
1/2 Tbsp Garlic, Minced
1.5 Lbs Boneless Skinless Chicken Breasts
1/2 Tsp Salt
1/2 Tsp Black Pepper
1 Tsp Fresh Rosemary, Chopped
1/4 Tsp Dried Thyme
4 Bay Leaves
8 Cups Chicken Broth, No Sodium
3.5 Cups Egg Noodles (8oz)
Directions:
For this recipe, you'll need:
• Slow Cooker
• Cutting Board
• Knife
• Mixing Spoon
• Two Forks
1. Prep your vegetables by chopping your onion and celery finely. Slice the carrots into small circles.
2. Add all ingredients, except for the egg noodles, into your slow cooker.
3. Set the slow cooker to cook on low for 6-8 hours or high for 3-4 hours.
4. About 20 minutes before serving, remove chicken breasts from the slow cooker and shred them using two forks. Once the chicken is shredded, add it back to the slow cooker.
5. Turn the slow cooker on high and add in your noodles. After 15-20 minutes, your noodles should be tender and thoroughly cooked.
6. Remove bay leaves and enjoy.
Freezer Meal Prep Instructions: For best results, freeze soup without noodles. Cool completely and store in freezer-safe containers for up to 3 months. When ready to eat, thaw overnight in the fridge, reheat on the stovetop, and add fresh cooked noodles. Alternatively, freeze with noodles, but note that the texture may soften upon reheating.
Macros Per Serving:
Calories: 361
Protein: 43g
Carbs: 31g
Fat: 7g
Fiber: 3g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
High-Protein Breakfast Burrito
Servings: 4
Prep Time: 10 Minutes
Cook Time: 15 Minutes
Ingredients:
12 Oz Lean Ground Beef (90-93% Lean)
1 Cup Liquid Egg Whites
1 Whole Egg
1 Cup Brown Potato, Diced
1 Cup Bell Peppers + Onions, Combined & Diced
1 Tsp Garlic Powder
1 Tsp Taco Seasoning
1/2 Tsp Salt & Pepper
4 High Fiber Tortillas
1/2 Cup Reduced-Fat Shredded Cheddar
Optional Toppings:
Salsa
Hot Sauce
Chopped Cilantro
Directions:
For this recipe, you'll need:
• 2 Medium Skillets
• Cutting Board
• Chef's Knife
• Measuring Cups & Spoons
• Mixing Spoon or Spatula
• Mixing Bowl
• Baking Sheet or Plate
• Foil or Parchment Paper
• Non-Stick Cooking Spray
1. Dice the potatoes, bell peppers, and onions. Crack the eggs into a mixing bowl, add the egg whites, and whisk until combined.
2. Spray a skillet with non-stick cooking spray. Add the diced potatoes, season with salt and pepper, and cook over medium heat until tender and lightly golden (about 8-10 minutes). Remove from the skillet and set aside.
3. In the same skillet, add the lean ground beef. Season it with garlic powder, taco seasoning, salt, and pepper. Cook over medium heat until browned and fully cooked. Drain any excess fat if necessary.
4. Add the bell peppers and onions to the skillet with the beef. Cook until softened, about 3-4 minutes.
5. Add the cooked potatoes back into the skillet and mix everything together.
6. Push the mixture to one side of the skillet. Pour the eggs into the other side of the skillet and scramble them until fully set. Mix the eggs evenly into the beef and potato mixture.
7. Lay out the tortillas and divide the filling evenly among them. Sprinkle each with reduced-fat cheese and roll them up tightly.
8. Heat a clean skillet over medium heat and sear the burritos (seam-side down first) for 1-2 minutes per side for a golden crust (optional).
9. Serve with salsa, hot sauce, or chopped cilantro as desired.
Freezer Meal Prep Instructions: Wrap each burrito individually in foil or parchment paper, then place in a freezer-safe bag. Freeze for up to 3 months. To reheat, remove foil and microwave for 2-3 minutes (flipping halfway) or bake wrapped in foil at 350°F for 25-30 minutes until heated through. These freezer breakfast burritos are perfect for busy mornings!
Macros Per Serving:
Calories: 410
Protein: 44g
Carbs: 29g
Fat: 18g
Fiber: 16g
Click the Recipe link below to save directly to the 1st Phorm App:
Recipe In The 1st Phorm App
Looking For More Healthy Recipes?
For more healthy recipes, you can download our FREE Pumpkin Spice Protein Recipe Book here. You'll get over 20 protein-packed recipes to fuel your health and fitness goals and satisfy your fall cravings!
