If I could offer one nutrition tip to moms near the end of their pregnancy, it would be to stock up on postpartum freezer meals. Once the new baby arrives, you’ll be busy keeping your little one fed (and happy). But don’t forget about yourself!
Odds are you won’t be up for cooking much of anything, so I encourage moms-to-be to stock their freezers with healthy postpartum meals that only require heating and eating.
Postpartum Freezer Meals
The best freezer meals for new moms are made from foods that keep up your energy and provide the nutrients needed for milk production (if you’re breastfeeding).
Foods like soups, casseroles, stews, eggs, and burritos are ideal because they freeze well and are usually full of satisfying protein and veggies.
Here are a few of my favorite easy postpartum freezer meals for new moms. They’re kid-approved in case you have big siblings to feed, too.
All of the recipes included below can be found in the SLAM app. The app includes 200+ recipes, fitness programs, health tips, and nutrition advice for pregnancy, breastfeeding, and postpartum.
Breakfast Freezer Meals
1. Versatile High Protein Oatmeal Bake
10 minutes of prep time | 20 minutes to cook | 4 servings
Ingredients:
2 cups of old fashioned oats (gluten free if needed)
¼ cup of chia seeds
½ teaspoon of salt
1 teaspoon of baking powder
2 teaspoons of cinnamon
1 cup of milk (or almond milk, oat milk, etc.)
1 cup of plain Greek yogurt
3 eggs
1 teaspoon of vanilla extract
Optional Ingredients:
1 cup of frozen mixed berries
Steps:
Step 1: Preheat oven to 350 degrees and grease a 8×8 baking dish.
Step 2: In a large bowl, combine all ingredients and mix thoroughly.
Step 3: Transfer the oat mixture into the prepared baking dish.
Step 4: Bake at 350 degrees for 25-30 minutes, or until the top and edges are golden brown.
2. Banana Breakfast Cookie
15 minutes of prep time | 15 minutes to cook | 12 servings
Ingredients:
2 cups of quick oats (gluten free if needed)
½ teaspoon of cinnamon
½ of baking powder
½ teaspoon of baking soda
½ teaspoon of salt
3 medium bananas, very ripe and mashed
½ cup of peanut butter (or ½ cup of salted almond butter)
¼ cup of honey (or ¼ cup of maple syrup)
1 teaspoon of vanilla extract
¼ cup of chocolate chips
Optional Ingredients:
½ cup of chopped walnuts
Steps:
Step 1: Preheat the oven to 350 degrees. Line a baking sheet with parchment paper and set aside.
Step 2: Measure and add oats, cinnamon, baking powder, baking soda, and salt into a large bowl and whisk to combine. Stir in mashed banana, peanut butter, honey, vanilla, walnuts, and chocolate chips.
Step 3: Scoop dough to form 12 cookies. Flatten the top of each cookie on the baking sheet and bake for 14 to 16 minutes.
Step 4: Enjoy once cooled. Ensure cookies are cooled completely on the baking sheet before storing in an airtight container.
Lunch/Dinner Freezer Meals
1. Creamy Chicken Pot Pie Soup
15 minutes of preparation time | 30 minutes of cook time | 4 servings
Ingredients:
2 tablespoons of avocado oil (or ghee)
1 teaspoon of kosher salt
2 teaspoons of thyme, fresh or dried
3 whole cloves of garlic, minced
2 tablespoons of coconut aminos (or 2 tablespoons of tamari gluten free soy sauce)
1 cup whole raw cashews, soaked for 8 hours
1 pound of chicken breasts, cubed
5 cups of vegetable broth
1 whole onion, finely diced
3 whole carrots, chopped
2 whole celery stalks, chopped
2 cups of button mushrooms, chopped
1 pound of baby potatoes, peeled and cubed
1 cup of shelled green peas, fresh or frozen
1 cup of kale, stems removed and chopped (or 1 cup of baby spinach, chopped
Steps:
Depending on how you prefer to prepare this recipe, we provide instructions on how to make this on the stovetop and in an instant pot below.
Stovetop Directions:
Step 1: In a large pot over medium heat, melt the ghee or heat the avocado oil. Add the carrots, celery, and onions and cook 3-5 minutes, stirring frequently.
Step 2: Add the mushrooms, cooking until they release most of their liquid and start to brown. Add the salt, garlic, thyme, and stir to combine, about one minute.
Add the broth, potatoes, chicken, and coconut aminos to the pot and bring to a boil, stir, and simmer for 10-15 minutes (until chicken is cooked through and potatoes are soft).
Step 3: Remove the chicken and shred, drain the soaked cashews, and blend on high speed with ½ – 1 cup of broth from the soup.
Step 4: Return the chicken and cashew cream to the pot as well as the peas and kale or spinach. Heat through until greens wilt. Taste and adjust seasoning with salt and pepper.
Instant Pot Directions:
Set instant pot to saute and follow the first three steps of the above recipe. After adding broth/potatoes/chicken, seal and set to 12 minutes manual high pressure. Let it naturally release for 10 minutes, then release the steam and follow to the end of the recipe above.
2. Vegetable Chili
15 minutes of preparation time | 30 minutes of cook time | 4 servings
Ingredients:
2 tablespoons of coconut oil
2 teaspoons of ground cumin
2 teaspoons of ground coriander
2 teaspoons of chili powder
2 small yellow onions, diced
4 cloves of garlic, peeled and chopped
1 cup of sweet potato, cubed
4 carrots, chopped
2 small zucchinis, chopped
1 (15 oz.) can of red kidney beans, drained and rinsed
1 (15 oz.) can of black beans, drained and rinsed
1 (28 oz.) can of diced tomatoes
2 cups of vegetable broth
2 cups of quinoa, cooked
Steps:
Step 1: Heat the coconut oil in a large saucepan over medium heat. Add onion and garlic and saute until the onion is translucent.
Step 2: Add the cumin, coriander, and chili powder. Cook for one minute.
Step 3: Add the sweet potato and cook for 2 more minutes, stirring often.
Step 4: Add the carrots, beans, tomatoes, and vegetable broth. Cover and simmer for 20 minutes. Add the zucchini and continue cooking for 5-10 minutes until all vegetables are tender.
Step 5: Serve over quinoa and enjoy!
3. Cheesy Chicken Sausage + Pasta Skillet
10 minutes of preparation time | 20 minutes of cook time | 4 servings
Ingredients:
8 oz. of pasta of choice (gluten free if needed)
2 tablespoons of olive oil
1 pound of chicken sausage, sliced
4 cloves of garlic, minced or smashed
1 14.5 oz. of canned crushed tomatoes
½ teaspoon of salt, to taste
2 cups of Italian blend shredded cheese
Steps:
Step 1: Preheat the oven to 350 degrees.
Step 2: Cook the pasta according to the package instructions. I like to cook mine so it is al dente, since it will cook more when it’s baked in the oven. Drain and run pasta under cold water. Set aside.
Step 3: In an ovenproof skillet (such as a cast iron), heat two tablespoons of olive oil in a large skillet over medium-high heat. Add the slices sausage and cook for 5-6 minutes, until golden and cooked through.
Step 4: Add the garlic and cook for 1-2 minutes. Add the crushed tomatoes and salt and let it cook for 2-3 minutes.
Step 5: Add the pasta and stir to combine. Top with both cheeses and bake for about 10 minutes until the cheese is bubbly and slightly browned at the edges.
When to Start Preparing Postpartum Freezer Meals:
Whenever you have time is the best time to start preparing, but a month or so out should be plenty of time.
Keep in mind that most meals will stay fresh in your freezer for one to six months, so plan accordingly.
How Many Meals Should I Make?
This is entirely up to how much storage you have.
If you’re lucky to have friends or family put together a meal train for you, talk with the person organizing it to see how often food will be dropped off. You likely won’t need to do as much meal prep.
A Few More Tips:
- In the final weeks of pregnancy, consider making double batches of your dinner and freezing half of it right away. Dinner is done for tonight and for six weeks from now!
- Don’t forget to label everything and include the date and heating instructions – odds are you won’t remember this info when you go to heat it.
- If you can, defrost things like soups and casseroles slowly overnight in the refrigerator. Reheat meals as they were intended to be cooked (i.e. soups on the stove and casseroles in the oven).
Want More Recipes? Check out the SLAM App
For more postpartum freezer meals and other recipes like the ones above, check out the Strong Like a Mother app. The SLAM app includes 200+ recipes, along with nutrition tips for pregnancy, breastfeeding, and postpartum.