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frozen dinners in meal prepped containers

How to Meal Prep Freezer-Friendly Foods

  • Author: Caitlin Self


This is the easiest way to meal-prep healthy foods on a budget! Your life may be busy, but with this method, you can fit in the 10-30 minutes weekly required for this easy meal prep method. And you don't have to eat the same thing all week!


Your choice of:

  • Starch
  • Veggie
  • Protein
  • Sauce/Flavorings

Don't forget your storage containers too. 


  1. Select frozen produce that has already been flash-frozen. It makes it more resistant to freezer burn. 
  2. Cook your meat or choose pre-cooked protein options. This doesn’t have to be frozen. Meat handles the freezer well so it doesn’t need to be flash frozen. 
  3. Pair with a starch. Most people do well with real-food complex carbohydrates (though not all), so if this works for you, definitely toss some in there. 
  4. Think about your flavors! I personally love Italian sausage with white beans and tomato sauce (one of my favorite recipes here), so you’ll see that reflected in one of the meals I chose. See what’s available to you and pair it with your favorite sauce!


These meals can be reheated in the microwave, stove top, or toaster oven. For all methods, I recommend thawing in the fridge overnight if you remember. See details for each method in the blog post above. 

Keywords: meal prep, freezer meals, cheap meals

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