Meal prep 5 or 10 Healthy Freezer Meals in just 2 hours with a shopping list and how-to video. No pre-cooking required and then just cook your delicious frozen meal in your Instant Pot or slow cooker.
Freezer Meals
Busy mom? Expecting mom? Working a lot? You need Instant Pot and healthy freezer meals in your life.
I started doing healthy freezer meals a few years ago after we moved into a house that required a lot of renos. I admit I turned into you with no ideas or plan for dinner. Instant Pot saved the day many days! Fast forward to 2020 and I am so attached to my pressure cooker that I have a Youtube channel with only healthy Instant Pot recipes.
When I left a few freezer meals for my husband, he kept raving and raving about how easy and tasty each dinner was. He was truly blown away how my healthy bulk cooking made his cooking easy. And last time I heard my husband rave like that was about his new truck! 🙂
What to Expect from These Freezer Meals
- Batch cooking 5 recipes in 2 hours for freezing.
- Dinners made with real food.
- Cook from frozen in Instant Pot.
- Cook from frozen in slow cooker (except thaw meat ones first – food safety).
- Healthy freezer meals on a budget.
10 Steps to Freezer Meal Prep
- Print recipes and shopping list: Meal prep #1 – Click here to print recipes + shopping List. Meal prep #2 – For now, you have to print recipes one by one below – click here to jump there. Meal prep #3 – watch video on Youtube with shopping list and recipes in description.
- Gather ingredients: Gather meat, vegetables, cans and sauce jars, and grains on a counter. No spices yet. Label gallon size Ziploc bags with instructions.
- Prep meat, veggies and cans: Cut meat, peel vegetables (do not chop yet) and open cans.
- Start assembling: Fill each bag with meat first and stand up right.
- Chop vegetables: Chop basic veggies like carrots, celery, onion, garlic, potato etc. for each recipe individually. Then place on top of meat (if any) in each bag. It helps to keep measuring simple. Meatless recipes assembly begins now.
- Add dry ingredients: Measure and add grains, beans and any other dry ingredients.
- Add liquids: Add liquids from cans and jars except water or broth like diced tomatoes or tomato sauce, coconut milk, tomato paste and hot sauce.
- Add spices: Pull out spices, measure and add to each bag.
- Prepare for freezing: Let out as much air as possible and seal tightly each bag.
- Freeze: Stand bags upright and and freeze like that. Round shape is the best. I usually tie 2 corners with a rubber band or a big clip to shape the bag.
What Containers to Use?
- Reusable 1 gallon silicone bags – My preferred method and they work!
- Gallon Size Ziploc Bags: It is true you cannot recycle bags in your curbside blue box. Option 1: Wash, dry and re-use (ME!). Option 2: Collect and take directly to nearby recycling depot.
- Plastic Containers: You will need large containers, preferably round shape to fit easy into Instant Pot or slow cooker. A good option since they are reusable.
- Glass Containers: These are heavy and pricey but another good option. Look for large round ones as well.
10 Important Tips for Best Healthy Freezer Meals
- Container. Pick your container with the size of your preferred cooking vessel in mind – will it fit frozen?
- Round shape is the best. With both slow cooker and Instant Pot. Use round containers or place filled bags in round bucket and freeze until shape forms.
- Thaw for 2 minutes. Place frozen container in a sink or large bowl with hot water and let defrost for 2-5 minutes to help slide out easily. You can also let thaw longer and break frozen food into a few pieces if necessary.
- Scrape the walls. If any spices left on the walls of a container and recipe calls for water, rinse container with it and then add to your cooking vessel.
- Appliance to use. To cook healthy frozen meals, you need to own at least 6 quart or my absolute favourite 8 quart Instant Pot, or large slow cooker. Don’t have one yet? Read which Instant Pot to buy.
- Cook from frozen. For all Instant Pot and vegetarian slow cooker meals.
- Tomatoes on top in Instant Pot. If cooking recipe in Instant Pot and it contains anything tomato, make sure its on top – otherwise it will burn. Check out my Instant Pot guide for more tips.
- Meat in slow cooker. For slow cooker meals with meat you have to thaw freezer meal in the fridge for 24 hours.
- Use common sense. As much as you can please. I used less meat for making 3 recipes below because all I had was a whole chicken.
- Save time. Group meals based on similar ingredients for faster meal prep. Below I will sort mine into meal prep #1, meal prep #2, meal prep #3 etc.
How Long Is Healthy Freezer Meal Prep?
One day it took me 2 hours to assemble 5 freezer meals and that’s including taking photos for this post. Think about it – 2 hours and 5 dinners are taken care of. Totally worth it for new moms, working moms, any sane moms!
Healthy Freezer Meal Prep #1
#1 Buffalo Chicken Chili
INGREDIENTS TO FREEZE:
- 5 garlic cloves, minced
- 1 large onion, chopped
- 3 large carrots, chopped
- 3 large celery stalks, chopped
- 2 x 15 oz cans any low sodium beans, drained & rinsed
- 1/4 cup Frank’s red hot sauce
- 2 tbsp maple syrup or honey
- 1 tbsp cumin
- 1 tbsp chili powder
- 1 tbsp smoked paprika
- 1/2 tsp salt
- 2 lbs chicken breasts, skinless & boneless
- 28 oz can diced tomatoes, low sodium
TO SERVE:
- 1/2 cup blue cheese, crumbled
- Cilantro and/or green onion
- Lime
- Tortilla chips
For cooking in Instant Pot, it is important to finish with tomatoes on top to avoid “Burn”.
INSTANT POT: Pressure cook on High from frozen for 30 minutes with Quick Release.
SLOW COOKER: Sauté onion, garlic, carrots and celery before freezing with other ingredients. Thaw in the fridge for 24 hours (food safety thing), then add to a large slow cooker and cook for 4 hours on High or 8 hours on Low.
AFTER COOKING: Remove chicken and shred with 2 forks. Return to the pot.
Please note this is large meal, so if you are cooking in anything other than 8 quart Instant Pot (I have one) then freeze in 2 bags or 2 containers. For 8 quart Instant Pot freeze the bag standing upright, then it fits and lid will close.
#2 Green Lentil Curry
INGREDIENTS TO FREEZE:
- 1 large onion, finely chopped
- 6 garlic cloves, crushed
- 1 tsp coconut oil
- 1 tsp turmeric
- 1/2 tsp coriander, ground
- 1 tsp curry powder
- 1 tsp cumin
- 1 1/4 tsp salt
- 14 oz can coconut milk, full fat
- 6 oz can tomato paste
- 2 cups green lentils, uncooked & rinsed
TO SERVE:
- Cilantro and/or green onion
- Greek yogurt
- Avocado
BEFORE COOKING: Add 3 cups of water.
INSTANT POT: Cook from frozen for 25 minutes with Quick Release.
SLOW COOKER: Cook from frozen on Low for 9 hours or on High for 5 hours.
#3 Butter Chicken
INGREDIENTS TO FREEZE:
- 1 large onion, chopped
- 4 large garlic cloves, minced
- 2 inch ginger root, minced
- 1 tbsp curry powder
- 1 tbsp garam masala
- 1 tsp chili powder
- 1 1/4 tsp salt
- 1/2 tsp freshly ground black pepper
- 14 oz can coconut milk, full fat
- 6 oz can tomato paste
- 2 tbsp maple syrup
- 3 – 3.5 lbs chicken drumsticks or thighs
TO FINISH & SERVE:
- 1/4 cup cold water
- 4 tbsp cornstarch
- Brown rice
- Cilantro
BEFORE COOKING: Add 2 cups water.
INSTANT POT: Cook from frozen for 30 minutes with Quick Release.
SLOW COOKER: Thaw in the fridge for 24 hours before cooking. Cook on Low for 8 hours or on High for 4 hours.
AFTER COOKING: Open the lid and press Sauté (cancel Keep Warm if it’s on). In a small bowl, whisk water and cornstarch with a fork. Pour over chicken and stir gently. Cook for a few minutes until sauce has thickened a bit. Serve with cilantro over a bed of brown rice and with naan/pita bread.
#4 Lentil Soup
INGREDIENTS TO FREEZE:
For 6 quart Instant Pot. For 8 quart, check the recipe.
- 1 medium onion, chopped
- 2 large carrots, chopped
- 2 small celery, chopped
- 2 cups green lentils, rinsed & drained
- 1 1/2 tsp cumin
- 1 1/2 tsp oregano
- 1 tsp salt
- Ground black pepper, to taste
- 2 bay leaves
- 28 oz can diced or crushed tomatoes, low sodium
For cooking in Instant Pot, it is important to finish with tomatoes on top to avoid “Burn”.
FOR SERVING:
- 11 oz box of spinach
- 1 large garlic clove, grated
- Parmesan cheese, for serving
BEFORE COOKING: Add 2 bouillon cubes + 10 cups water or 10 cups low sodium veggie stock.
INSTANT POT: Cook from frozen for 20 minutes with Quick Release.
SLOW COOKER: Cook from frozen on Low for 10 hours or on High for 5 hours.
AFTER COOKING: Add spinach and garlic. Stir and serve hot garnished with Parmesan cheese.
#5 Healthy Chicken Wild Rice Soup
INGREDIENTS TO FREEZE:
- 1.5 lbs any chicken pieces
- 1 large onion, finely chopped
- 2 large garlic cloves, minced
- 2 large carrots, coarsely chopped
- 3 large celery stalks, diced
- 2 large potatoes, diced
- 1/2 cup dried mushrooms or 1 cup fresh, sliced
- 1 1/2 cups wild rice
- 1 tbsp mustard
- 2 tsp garlic powder
- 1/2 tsp thyme, dried
- 2 1/4 tsp salt
- Ground black pepper, to taste
TO FINISH & SERVE:
- 2 cups whole milk
- Small bunch parsley, finely chopped
BEFORE COOKING: Add 9 cups water or low sodium chicken broth.
INSTANT POT: Cook from frozen for 35 minutes with Quick Release.
SLOW COOKER: Thaw in the fridge for 24 hours before cooking. Cook on Low for 10 hours or on High for 6 hours.
AFTER COOKING:
Remove chicken and shred with 2 forks. Blend a bit with an immersion blender until desired consistency. Add chicken and parsley. Stir and serve hot.
Healthy Freezer Meal Prep #2
#6 Thai Chicken Soup
Recipe
Click here for Thai Chicken Soup recipe.
Cooking Options
Slow Cooker: Thaw in the fridge for 24 hours before cooking. Cook on Low for 6 hours or on High for 3 hours.
Instant Pot: Cook from frozen for 20 minutes. Quick release.
Container Label
Instant Pot – 20 mins, QR OR Slow Cooker – Low 6 hrs, High 3 hrs. Before – trivet + 6 cups water. After – shred chicken and puree soup, 1 bunch cilantro, 2 limes, 1 cup peanuts.
#7 Coconut Crusted Chicken Tenders
Click here for Coconut Crusted Chicken recipe.
Cooking Options
Oven: Bake from frozen at 425 degrees F for 30-35 minutes, possibly turning in the middle (depends on the oven – just keep an eye on them while chopping salad :)).
Container Label
Bake frozen at 425 for 30+ mins (maybe turn).
#8 Chicken Chickpea Stew
Click here for Chicken Chickpea Stew recipe.
Cooking Options
Slow cooker: Thaw in the fridge for 24 hours before cooking. Cook on Low for 8 hours or on High for 4 hours.
Instant Pot: Cook from frozen for 20 minutes. Quick release.
Container Label
Instant Pot – 20 mins, QR OR Slow Cooker – Low 8 hrs, High 4 hrs. Before: 2 cups water. After: 1/2 cup tahini, 1/2 cup parsley.
Please note this is large meal, so if you are cooking in anything other than 8 quart Instant Pot (I have one) then freeze in 2 bags or 2 containers. For 8 Quart Instant Pot freeze the bag standing upright, then it fits and lid will close.
#9 Vegetarian Quesadillas
Click here for Vegetarian Quesadillas recipe.
Cooking Options
Bake: Bake from frozen at 350 degrees F for 25-30 minutes.
Panini Press: Grill from frozen until ready.
Container Label
Bake – 25-30 at 350 F or Panini Press
#10 Bean Mushroom Soup
Click here for Bean Mushroom Soup recipe.
Cooking Options
Instant Pot: Cook from frozen for 15 minutes with canned beans or 30 minutes with dried beans. Quick release.
Slow cooker: Saute onion, garlic, carrots and celery, combine with other ingredients and cook from frozen with 8 cups of water (stock) for 4 hours on High or 6-8 hours on Low.
Container Label
Instant Pot – 15 (30) mins, QR OR Slow Cooker – Low 6-8 hrs, High 4 hrs. Before: 8 cups water. After: Add 2 tbsp olive oil, dill.
PrintHealthy Freezer Meals
5 Healthy Freezer Meals in 2 hours with shopping list and video. No pre-cooking and then just cook from frozen in your Instant Pot or slow cooker.
- Prep Time: 120 minutes
- Cook Time: 30 minutes
- Total Time: 2 hours 30 minutes
- Yield: 10 freezer meals
- Category: Dinner
- Method: Instant Pot
- Cuisine: North American
Did you make this recipe? Please give it a star rating in the comments.
I’ve never had instant pot but looking at these recipes makes me want to get one & see how tasty these recipes might be, thank you
I am hooked on my instant pot now! I do have many non-instant pot recipes for you to enjoy as well!
This looks amazing!! How many servings do each of your recipes typically have?
Hi Doneta! If you click on each recipe, you will see detailed information about serving size. In general, each recipe feeds my family of 4 (3 boys!).
Hi,
I am wondering how many servings are your recipes for. We are a family of 4 adults. Thank you! Your recipes look very appetizing!
Hi Nathalie! If you click on each of the recipes, you will find a recipe card with all the serving information!
This is excellent. Just what I was looking for .I love the soup !!
My dad is in his 70s and lives alone, and has the mini 3 quart instant pot. If I divide these freezer recipes in half and prepare them in smaller containers that will fit in his smaller pot, would the cooking times, etc., remain the same? Would love to be able to stock his freezer with smaller, ready-to-go meals!
Yes, cook time remains the same. Your plan will work. So nice of you to do it for your dad!!!
I am in the planning stage of doing my freezer meals. I have a family of 5, 3 teens. So, my family eats basically like 5 adults. Can any of the meals be doubled if my Instant Pot is an 8 quart? Thank you!
I understand. We eat like 4 adults haha. So many of my recipes do make a lot. From these, you could double green lentil curry and butter chicken. Others have 8 quart measurements and that’s at max. Did you think of having 2 Instant Pots? I have 2 and it helps. You can then double any recipe no problem.
You are a saint! This is the idea that I was close to having but didn’t quite think of. I LOVE my instant pot, and I have a husband who basically refuses to feed himself lolololol (and I work nights as a nurse). Today is now going to be meal prepping and day drinking. I mean…..what? I might even bake some bread, so motivated now hahahaha!
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Freezer meals to the rescue! Happy meal prepping Carly! And thank you for doing what you do!
LOVE the video and recipes and freezer meal ideas! I was just telling my husband that I wanted to start meal prepping on weekends, and this is the perfect start! Do you think it makes sense to fill the bag backwards when there’s tomato in there, so that when you dump the chicken (or other ingredients) fall first and leave the tomatoes last? I only have a 6 quart and wonder how much wiggle room I’ll have in there.
Anyway, I just stumbled upon your site today (made your healthy banana bread), and I’m excited to find more ideas and recipes and shortcuts!
Thank you!!!
Yes, do that! I realized it after this video with experience. So happy to hear you are enjoying my recipes!:)
Our whole family loves this recipe. We brought it to my sister’s house for a potluck and now their family uses it too. What a great alternative to sugary desserts! We use it as a dessert or as a delicious breakfast. And, of course it becomes an afternoon snack as well. All-around great recipe.
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I never usually comment but this is really useful!
I work 13 hour shifts and have literally no energy when i get home.
Keep up the good work!
I cannot find garam masala anywhere can you skip it or is there something else I can use?
I would use extra curry powder or you can mix your own https://www.allrecipes.com/recipe/142967/easy-garam-masala/
You can get it from Amazon
Can you use skinless boneless chicken thighs instead of chicken breast? Will the cooking time be the same?
Yes, sure. Same cook time. Enjoy!
I am a great cook but with little time. I like to plan ahead and your blog gave me ideas about how to organize better my meals and time cooking. I’ll probably add some latin recipes to the menu. I loved your blog. Thank you…
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You are welcome Karina! Happy meal planning/cooking!
Hi. I am Ryanne. Can you just put all the ingriedients in a bag instead of breading the chicken first? Or do you have to bread it first?
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Have to bread first otherwise will be chicken and seasonings.
Hello,
When I put my frozen meals in the Instant Pot, does it matter how thawed out the meal is? Does each meal need to be completely thawed?
Thanks!
Luke
Hi Luke. You don’t have to thaw them at all. Just as long as it is able to slide out of the bag. I run it under warm water to help with that.
Hi there, can you clarify on the cooking time in the Instant Pot on your Chicken Wild Rice Soup recipe? The recipe says cook time is 35 mins. In the photo above it, written on the plastic bag says 20 mins. I’m just getting into cooking soups and meals with whole grains and want to get a sense on how long to cook them in the Instant Pot. I’ve been making soup with barley on the stove but like the idea of creating meals that I can pull out of the freezer and pop into the Instant Pot.
Thank you!
Hi Jan. Yes. 25-35 mins. Doesn’t really matter with soups like that, like lentils and barley. Wild rice and those will stand up well and develop more flavor. Bags went through test times, 20 mins wasn’t enough. Enjoy!
Is there a printable link for the recipes and shopping list for recipes 6-10? I made the first 5 and loved them!
Not for 6-10, sorry. Hopefully soon. So happy to hear you enjoyed the recipes. 🙂
These recipes and meal plans look great! I have one question on the Butter Chicken recipe. If cooking in Instant Pot, does the rice get cooked separately or with the frozen meal?
Separately. 🙂 Here is the recipe page for butter chicken.
Wow! I’m a qualified chef (but do not work as one). Since my children left home,I’m always scrounging for food. I am a fussy eater and always want a decent meal. I’m going to try this over the weekend. I also despise frozen meals.
I would like to see beef recipes. You mail mail them to me.
I just made the Green Lentil soup. It’s my first time on your blog (site) and I absolutely love it. I enjoyed your bio too. Straight forward and love the point “don’t over think”. Can’t wait to try more recipes. Thank You!!!!
Monique from Burnaby (new fan)
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Thanks so much, Monique from Burnaby. 🙂 Please let me know what else you try. Would love to know. 🙂
Hello! Going to be starting these tomorrow or the next day. Silly question, but for the Healthy Chicken Wild Rice Soup, do you cook the rice before freezing it? And do you add the milk before starting the slow cooker, or once its cooked then reheat?
Thanks so much!
Don’t cook rice before freezing, it doesn’t really freeze. Add milk before pureeing and after soup is cooked. Here is detailed recipe for that soup.
Hello, I see that some of these say “large” recipe and I’m wondering how many each of the meal plan 1 recipes serve… and about how big are the servings?
If you click on each recipe name, it will take you to that recipe page with all detailed info.:)
Thanks so much! I made these bags for my daughter-in-law when she had a newborn. I appreciate you making it so easy.
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You are very welcome. It’s the best help for new moms.
Hi there! Do you have an ingredients list for all 5 meals combined in case we want a master list for the grocery store? 39 weeks and hoping to bank these recipes before baby comes. Thank you so much!
I am sorry we do not yet.
Wow! You saved me. I did your prep 1 and the quesadillas at 37 week pregnant. I am so happy I did! So easy to get meals ready now the I have a new born and an 18 month old toddler. Good is good!!! Thanks!
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Perfect!!!
can I cook these first and then freeze as I don’t have a Instant Pot or Slow Cooker ay work
Yes, for sure. There are leftover freezing instructions on each recipe.
Some of these recipes say to cook from frozen. How do I get the ingredients out of the bag of frozen? I haven’t tried it yet so I am not sure if it will just slide out easily or not. Do I need to thaw anything first before putting it in the instant pot?
See “10 Important Tips for Best Healthy Freezer Meals” inside the post. It will answer all your Qs.:) No need to thaw.
I try a few of your recipes and my family loves them! Thank you for sharing
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So awesome to hear, Nikki! My pleasure!
Just made the butter chicken and after 30 minutes and quick release the chicken is still raw…. any suggestions?
Hmm….How raw? Like raw by the bone leaking red juice or raw where and how?… Let’s troubleshoot. What kind of chicken pieces? How much? What size and model Instant Pot? Pressure cooking on High pressure? Silicone ring in place?
I used boneless and skinless chicken thighs…. no more than 3lbs. I have a Cosori, 8quart IP, silicone in place. When I opened the lid and gave it a stir I could see area of raw right on the thighs. I added 15 minutes hoping that helps
I see. Was it where chicken thighs were touching each other kind of in a blob? Probably. Yes, 15 minutes should do it. It could be the elevation – needs a touch more. I know that at my sea level 30 mins will cook frozen chicken through.
For next time, once you add all ingredients to a bag before freezing, mix it all around so chicken is separated by coconut milk and onions etc. Will cook faster. Hope this helps!
I will definitely do that. It was for sure a big clump! 15 minutes did help too.
Thank you!!
You are very welcome!!!
This all looks great! After defrosting, would it work to use a stovetop on low method sometimes, rather than the crock pot?
If you bring to a boil first, yes.
Do you cook your stuffed peppers per the link and then freeze, then in the instant pot for 20 minutes when you’re ready to eat? Or don’t cook them at all until the instant pot? Thank you!
Either way. I don’t cook at all and freeze.
Hi I am excited to try these recipes! I am not a huge fan of beans. If I substituted rice for beans in some of the recipes, would it be okay?
You can sub a portion of beans with corn or leave out. End result might be a bit runny but oh well. Can’t use rice cause it soaks up water and beans don’t. Proportions will be way off. Unless you use cooked rice. Bam.
I’m confused about the order in which you add ingredients to the bag (I have reusable circular Tupperware that I’ll be using). You said to have tomato sauce at the top of the instant pot, but you added it last to the bag. When you dump it in upside down that would leave the tomato sauce on the bottom of the instant pot, correct? I’ve never used my instant pot, so I really know nothing about this.
Yes, I was new to this too then. So you are correct – add tomato sauce first and dump upside down.
So excited about these recipes! Do you think its ok to prep with already frozen chicken breasts and such? I would imagine yes, but wanted to make sure! Having a baby in a few weeks and prepping a few meals to start us off!! Thank you!
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Yes for sure.
So excited about your meals – quick easy and nutritious. Discovered uour site today and am off to the shops to get the ingredients now! I look forward to your next inspirations.
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Awesome! Please let me know what you try.:)
Hola soy española , me gusta mucho tu web y tu canal . Aquí en España no se hace comidas montadas para congelador y eres la única del otro lado del océano que hace comidas parecidas a las españolas , por eso me gustan también . Espero que puedas leer mi comentario como yo leo tus post con el traductor?
My husband and I took the leftovers of the buffalo chicken freezer meal, and added some cream cheese!! It made a great impromptu dip to eat with chips!
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Yes it does. Sounds amazing!
I’m confused as to how it can be “butter chicken” when there is no butter used in the recipe?
It is called butter chicken because it is prepared in a makhani(butter) gravy which uses butter and cream in its recipe. To make it healthier we use coconut milk. Hope this helps.
Can you please say how many servings each recipe is for?
6-8 servings. I added links to each original post recipe so you can see it. All large portions. I feed 3 men and whatever we don’t finish goes into freezer. All leftovers are freezer friendly too.
These recipes look fantastic but I am trying to make some freeze ahead meals for my mother who just had surgery. She has congenital heart failure and is on a low sodium diet. Any suggestions as to how to reduce the sodium per serving?
Use low sodium canned tomatoes and don’t add salt or just a pinch. Everyone can salt their own plates.
The Butter Chicken is amazing and my husband didn’t complain that the quesadillas didn’t have meat! Freezer meals like these came in handy these past couple months with a new baby
Aw, I remember those times. SO hungry and exhausted. Happy to hear and enjoy your sweet baby!!!
I didn’t make these recipes yet but I had to comment to say how excited I am with the freezer meals. They all look amazing. I am homeschool mom and this is exactly what I need. I always see freezer meals that are made with lots of additives and unhealthy items. I will post again when I make these. Thank you so much for sharing. Love your site!!!
Hi Kayla. I think seeing mostly meat with canned stuff deterred me from making freezer meals for years. Then common sense prevailed, thank goodness. Thank you very much! Enjoy!:)
I have been waiting for this post since last week I saw you prepping on Instagram. Thank you!
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