What meal prep can you freeze?| 10 Cheap Meal prep ideas


Meal preparation, often known as meal prep, is the practice of organizing, creating, and packaging meals ahead of time, usually for a few days or even a whole week. What meal prep can you freeze? It entails setting aside a certain amount of time, typically once per week, to prepare and divide out meals that can be easily warmed up and consumed later.

What meal prep can you freeze
Meal prep for the upcoming week to save time

Meal prepping involves the following steps planning, grocery shopping, portioning, cooking storage, and reheating. To avoid any wastage of food and also save time and money, a proper system has to be built around the above-mentioned steps.

What is a good meal prep that I can make ahead and freeze for the upcoming week?

Many different kinds of meals can be made ahead of time and frozen for later use. Saving time and having ready-to-eat options available can both be accomplished by freezing meals. Here are some recipes that are suitable for freezing:

Stews and soups: The majority of stews and soups store nicely. Make a big quantity, divide it up into small containers, and freeze it. When you’re ready to dine, simply reheat.

Casseroles: You can prepare and freeze a variety of casseroles in advance. Examples include shepherd’s pie, lasagna, and enchiladas. Put the dish together, wrap it well, and freeze it. Before baking, let it defrost in the refrigerator.

Casseroles as a meal prep
Casseroles as a meal prep

Pasta recipes: You can cook and freeze pasta dishes like baked ziti, macaroni, and cheese, or pasta bakes. Al dente pasta should be prepared, combined with sauce and other components, portioned, and frozen. When necessary, thaw and reheat.

Stir-fries: Several stir-fries can be made and frozen. In order to prevent the veggies and proteins from becoming mushy when reheated, it is better to slightly undercook them. Stir-fry can be frozen in small pieces for easy reheating in the microwave or a hot pan.

Meatballs and meatloaf: Prepare a big batch of the dishes, cook it, and freeze it. They can be used as a solitary protein or to reheat other foods like pasta or sandwiches in the oven or microwave.

Burritos: Wrap breakfast burritos with ingredients such as cooked meat, cheese, veggies, and scrambled eggs. Place each tortilla in a freezer bag after individually wrapping it in foil or plastic wrap. Use the oven or microwave to reheat them.

Baked goods: Bread, scones, muffins, and other baked items can all be prepared ahead of time and frozen. After letting them totally cool, wrap them in plastic wrap and freeze. They can be defrosted at room temperature or quickly heated in the oven.

To retain the highest quality, don’t forget to date and mark your frozen meals as well as pay attention to the right times for storage.

Budget meal prep ideas:

The best approach to save money and guarantee you have affordable, wholesome meals all week long is to prepare your meals in advance. Here is a manual to assist you in meal planning on a budget:

Create a food plan: Make a week’s worth of meals in advance. Affordably priced components including grains, legumes, and seasonal vegetables should be included in recipes. List all the ingredients you’ll require.

Purchase in bulk: Purchase basic ingredients in bulk, such as grains, pasta, beans, and canned veggies. Typically, this is more affordable than purchasing in smaller quantities. For inexpensive fresh produce, think about going to your neighborhood farmers’ markets or discount supermarkets.

Cooking in batches: Batch cooking Pick a day or two during the week to set aside for meal preparation. Prepare grains, proteins (such as chicken, tofu, or beans), and roasted veggies in substantial quantities. To utilize them throughout the course of the week, portion them out into separate containers.

Use ingredients that are adaptable: Choose ingredients that can be utilized in a variety of dishes. For instance, you may roast some chicken breasts and use them in stir-fries, salads, or sandwiches.

Freeze any leftovers: After meal planning, if you have leftovers, freeze them in individual amounts. By doing this, you can avoid wasting food and have a fallback plan for hectic days when you don’t have time to cook.

Meal prep in containers for easy freezing
Meal prep in containers for easy freezing

Use low-cost protein sources: Eggs, canned tuna, beans, and lentils are all low-cost protein options. To reduce expenditures, incorporate them into your meals.

Pick easy recipes: Look for recipes with few ingredients and little preparation time. This will expedite your meal preparation procedure and enable you to save money on supplies.

DIY snacks and drinks: Think about creating your own snacks and drinks rather than purchasing pre-packaged ones. Make your own hummus, granola bars, or iced tea, for instance, or bake your own bread. Compared to store-bought alternatives, it’s frequently cheaper and healthier.

Creatively repurpose leftovers: Use your imagination when reusing leftovers to save your meals from becoming monotonous. For instance, utilize cooked chicken in a wrap or sandwich or make a robust soup out of leftover roasted vegetables.

Utilise sales and discounts: To save even more money on your food purchases, keep an eye out for sales, discounts, and coupons. To stretch your budget, organize your meals around the things that are on sale.

Never forget that preparing meals on a tight budget doesn’t entail compromising on flavor or nutrition. You can have scrumptious and reasonably priced dinners every day of the week with a little forethought and ingenuity.

How do you meal prep for 1 week without the meals going bad?

You may save time and make sure you have wholesome meals available all week long by meal planning. Here are some suggestions to stop meals from spoiling:

Quality containers: Spend money on high-quality airtight containers that are made exclusively for meal preparation. In general, glass containers are a fantastic choice because they are non-toxic, microwave-safe, and simple to clean.

Air-tight containers for meal prep

Separate wet and dry ingredients: Maintaining a separation between wet and dry ingredients is important when packaging meals. For instance, keep salad dressing in a different container and stir it in right before serving. As a result, the dry components don’t get mushy.

Freeze some meals: Consider freezing a portion of your prepared meals if you know you won’t finish them all within a few days. Your meals’ shelf life can be considerably increased by freezing. Use freezer-safe containers or firmly wrap the food in freezer bags, but be sure to do so.

Follow storage guidelines: Refrigerate your food as soon as it’s through cooking, and let it cool completely before sealing the containers. To maintain track of freshness, mark the date of preparation on your containers. Meals should be consumed within 3–4 days if kept in the fridge or a few months if kept in the freezer.

Storage containers for different ingredients
Storage containers for different ingredients

Long-lasting ingredients: Include ingredients with a long shelf life: Select ingredients with a long shelf life, such as beans, hardy greens, root vegetables, and whole grains. These items can be prepared in advance and utilized in numerous dishes without soon going bad.

Meal prep for someone who doesn’t eat meat

For someone who doesn’t consume meat can prepare excellent, wholesome, and varied meals. Here is a week’s worth of sample plant-based protein-focused meal prep ideas:

Quinoa and Black Bean Salad

Quinoa and Black Bean Salad
Quinoa and Black Bean Salad

Chickpea Curry with Brown Rice

Lentil and Vegetable Stir-Fry

Sweet Potato and Black Bean Burrito Bowls

Mediterranean Pasta Salad

Tofu and Vegetable Stir-Fry

Tofu and Vegetable Stir-Fry
Tofu and Vegetable Stir-Fry

Spinach and Chickpea Salad


Meal preparation is a versatile activity that may be tailored to suit personal tastes, dietary requirements, and free time. It encourages better eating practices and streamlines meals, making it a preferred method for lots of people and families.

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