Freezer Friendly Meal Prep

when you want to prep for days in advance

When I meal prep, I usually plan for only 2 to 3 days at a time because that is when the food stays the freshest and tastes the best. But on weeks when I want to prepare more meals, like this 7-day meal prep, I adjust the approach. I make recipes that allow me to keep a portion in the fridge for the first few days, and I freeze the rest for the final days of the week or even for later. It keeps everything fresh, nourishing, and ready exactly when I need it.

This week, I am sharing standard meal prep recipes and a few that you can actually freeze:

• Vegetable curry

• Beef chilli

• Chicken wraps

• Pumpkin and red onion soup

Chickpea and veggie curry

• Onion, garlic, olive oil

• Grated ginger

• 2 cans chickpeas

• 2 tomatoes

• 2 red bell peppers

• 1 zucchini

• 300 g mushrooms

• Baby spinach

• 2 to 3 tablespoons curry powder

• Salt, pepper, paprika powder

• 2 cans full fat coconut milk

Sauté the onion in a little olive oil. Add garlic, grated ginger, and all seasonings. Adding the spices at the beginning, before the coconut milk, helps deepen their flavor. Stir in the chickpeas and sauté for a few more minutes. Add the chopped vegetables and finish by pouring in the coconut milk. Cook until the vegetables are tender.

I love serving this curry with rice.

I have made this recipe so many times. When freezing, I usually freeze the curry and rice separately, or I freeze only the curry and cook fresh rice on the day I eat it.

Beef chilli

• Ground beef

• Onion and garlic

• 2 to 3 cans of tomato sauce

• Chili flakes

• Olive oil

• Black beans

• Red (kidney) beans

• Corn

• Blended sun-dried tomatoes

• Salt, pepper, cumin powder, paprika powder, cinnamon

• 1 to 2 tablespoons honey or maple syrup (substitute for sugar that is usually used in such recipes)

Sauté the onion and garlic in olive oil. Add the ground beef and cook until browned. Stir in chili flakes and other seasonings. Add tomato sauce and blended sun-dried tomatoes, then mix in the beans and corn. Simmer until the chili thickens and all flavors come together. Adjust seasoning and sweetness with honey or maple syrup to taste.

This chili freezes really well and is perfect for meal prep — you can portion it and reheat it whenever you need a quick, comforting meal.

Serving: with rice, guacamole, greek yogurt, fresh parsley or cilantro, and a squeeze of lime.

Freezer-friendly chicken wraps

• 1 onion

• 600-800g chicken

• 150ml heavy cream (low fat, plant-based or regular)

• 200-300g grated mozzarella

• 6 tortillas

• Salt, pepper, paprika powder, chicken seasoning

Sauté the onion, then add chicken cut into small bite-sized cubes. Season with salt, pepper, paprika, and chicken seasoning. Pour in the heavy cream and cook until the chicken is done. Stir in part of the grated mozzarella.

Divide the chicken mixture among 6 tortillas. Add a little more shredded mozzarella to each, then roll them into wraps. Toast in a pan or place on a parchment-lined tray and bake at 180°C / 356°F until slightly golden. Wrap in foil and freeze.

To reheat, remove the foil, wrap the wrap in a damp paper towel, and microwave for 7–8 minutes. Unwrap and toast briefly on a pan or in an air fryer to crisp it up again.

Macros per wrap (makes 6): ~450 kcal • 37 g protein • 25 g carbs • 21 g fat (this is just an estimate; it will depend on the exact products that you use )

Pumpkin soup

• 1 pumpkin

• 1 large or 2 small red onions

• 1–2 tablespoons butter

• Salt, pepper, bouillon cube or seasoning

• Water and just a touch of milk

Roast the pumpkin and onion until soft. Blend together with the rest of the ingredients until smooth.

This soup is simple, cozy, and perfect for meal prep or freezing in portions for later.

Mediterranean Cornbread Muffins

• 200 g cornmeal (polenta)

• 4 eggs

• 2 to 3 tablespoons olive oil

• About 450 g Greek yogurt

• 100 g chopped baby spinach

• 1 packet baking powder

• 150 g sun-dried tomatoes, chopped

• 200 g feta cheese, crumbled

Mix everything together, divide the batter into 12 muffin molds, and bake at 200°C / 392°F for about 25 minutes.
Macros per muffin (makes 12): ~215 kcal • 12 g protein • 23 g carbs • 10 g fat

3 sweet recipes

These 3 recipes you can find in the separate newsletter, which is probably already in your inbox. Can’t wait for you to try them!

Thank you for tuning in. See you next week! 🤍

Happy meal prepping☀️

Love,
Sanja
@food.journalista