Postpartum Freezer Meal Prep: Breakfasts, Dinners, and Snacks That Actually Make Life Easier
When I was postpartum myself, one thing that surprised me was how much breakfast mattered. Mornings felt chaotic, my energy was low, and if I didn’t eat early, the whole day felt harder than it needed to be. Having nourishing breakfasts already prepped and sitting in the freezer was a game changer. It meant I could feed myself quickly, feel human, and start the day with stable energy.
That’s why when I bring meals to postpartum friends now, I almost always include breakfast foods. Breakfast burritos wrapped in foil are my go-to. Most people have air fryers, and you can pop the foil-wrapped burrito straight in. It heats through evenly and gets a little crispy, which feels like a luxury when you’re newly postpartum.
Another tip we’re using for this prep day: crock pot liners instead of freezer bags. Instead of dumping ingredients into a Ziploc, you prep the meal directly in a crock pot liner, freeze it, then place the frozen liner straight into the crock pot on cooking day. No mess, no cleanup, no extra steps.
Below is everything we’re making, a master grocery list, and simple freezer friendly recipes for each item.
What We’re Prepping
Breakfast
Egg muffins with vegetables and sausage
Breakfast burritos
Breakfast casserole
Baked oatmeal squares
Lunch and Dinner
Chicken stew
Chili
Lasagna
Meatballs
Enchiladas
Taco bowl or burrito bowl
Roast
Snacks
Lactation protein balls
Master Grocery List
Produce
Yellow onions (6 to 8)
Bell peppers (6)
Zucchini (2)
Spinach or kale (1 large container)
Mushrooms (1 to 2 containers)
Garlic (2 bulbs)
Sweet potatoes (2)
Carrots (2 lb bag)
Celery (1 bunch)
Russet or Yukon gold potatoes (3 lb bag)
Roma tomatoes (6) or crushed tomatoes
Avocados (optional for serving)
Fresh cilantro (optional)
Meat and Protein
Eggs (5 to 6 dozen)
Turkey sausage or breakfast sausage (3 lb)
Ground beef or turkey (4 lb)
Chicken breasts or thighs (4 to 5 lb)
Chuck roast (3 to 4 lb)
Italian sausage (1 lb, optional for lasagna)
Dairy and Refrigerated
Shredded cheddar cheese (2 lb)
Shredded mozzarella cheese (2 lb)
Parmesan cheese
Milk or almond milk
Butter
Ricotta cheese or cottage cheese
Greek yogurt (for baked oatmeal and protein balls)
Canned and Jarred Goods
Crushed tomatoes (4 cans)
Tomato sauce (3 cans)
Tomato paste (2 cans)
Black beans (4 cans)
Kidney beans (2 cans)
Pinto beans (2 cans)
Corn (2 cans or frozen)
Chicken broth (2 to 3 cartons)
Beef broth (1 to 2 cartons)
Enchilada sauce (2 jars)
Grains and Pantry Staples
Old fashioned oats
Lasagna noodles
Rice (white or brown)
Tortillas (large burrito size)
Olive oil
Honey or maple syrup
Nut butter (peanut or almond)
Ground flaxseed
Brewer’s yeast
Chocolate chips
Spices
Salt
Black pepper
Garlic powder
Onion powder
Chili powder
Cumin
Paprika
Italian seasoning
Cinnamon
Freezer and Prep Supplies
Aluminum foil
Parchment paper
Crock pot liners
Freezer safe containers
Recipes
All recipes below are written to be freezer friendly, forgiving, and realistic for postpartum life. Measurements are flexible, but these will give you reliable results.
Egg Muffins with Veggies and Sausage
Makes: 24 muffins
Ingredients
24 large eggs
1 lb turkey sausage or breakfast sausage
1 1/2 cups bell peppers, diced
1 cup zucchini, diced
1 cup spinach, finely chopped
1 1/2 cups shredded cheddar or mozzarella cheese
1 tsp salt
1/2 tsp black pepper
1/2 tsp garlic powder
Instructions
Preheat oven to 375°F.
Cook sausage in a skillet until browned. Drain excess grease and let cool slightly.
In a large bowl, whisk eggs, salt, pepper, and garlic powder.
Stir in cooked sausage, vegetables, and cheese.
Grease two muffin tins and divide mixture evenly.
Bake 22 to 26 minutes until centers are set.
Cool completely. Freeze in a single layer, then transfer to a freezer bag.
Reheat: Microwave 45 to 60 seconds or air fry at 350°F for 4 to 5 minutes.
Breakfast Burritos
Makes: 12 large burritos
Ingredients
18 large eggs
1 lb breakfast sausage or bacon, cooked and crumbled
3 cups potatoes or sweet potatoes, diced small
1 tbsp olive oil
1 tsp salt
1/2 tsp pepper
1 1/2 cups shredded cheese
12 large flour tortillas
Instructions
Toss diced potatoes with olive oil, salt, and pepper. Roast at 425°F for 25 minutes, stirring once.
Scramble eggs gently and slightly undercook them.
Let all fillings cool completely.
Assemble burritos with eggs, meat, potatoes, and cheese.
Roll tightly, wrap in foil, and freeze.
Reheat: Air fryer at 350°F for 12 to 15 minutes straight from frozen.
Breakfast Casserole
Serves: 8 to 10
Ingredients
12 large eggs
1 lb breakfast sausage
3 cups frozen hash browns or diced potatoes
1 1/2 cups milk
2 cups shredded cheese
1 tsp salt
1/2 tsp pepper
Instructions
Brown sausage and drain excess grease.
In a bowl, whisk eggs, milk, salt, and pepper.
Layer potatoes, sausage, and cheese in a greased 9x13 dish.
Pour egg mixture over the top.
Bake at 375°F for 40 to 45 minutes until set.
Cool, portion, and freeze.
Baked Oatmeal Squares
Makes: 9 to 12 squares
Ingredients
3 cups old fashioned oats
2 cups milk
2 large eggs
1/3 cup maple syrup or honey
1/4 cup melted butter or coconut oil
1 tsp cinnamon
1 tsp vanilla
Optional: 1 cup berries or chocolate chips
Instructions
Preheat oven to 350°F.
Mix all ingredients in a large bowl.
Pour into a greased 8x8 baking dish.
Bake 35 to 40 minutes until set.
Cool, slice, and freeze.
Chicken Stew (Crock Pot)
Serves: 6 to 8
Ingredients
2 lbs chicken thighs or breasts, cubed
3 cups potatoes, diced
2 cups carrots, sliced
1 cup celery, sliced
1 small onion, diced
3 cloves garlic, minced
4 cups chicken broth
1 tsp salt
1/2 tsp pepper
1 tsp dried thyme
Instructions
Add all ingredients to a crock pot liner.
Freeze flat.
Cook on low 6 to 8 hours or high 3 to 4 hours.
Chili
Serves: 6 to 8
Ingredients
2 lbs ground beef or turkey
1 onion, diced
3 cloves garlic, minced
2 cans crushed tomatoes (28 oz each)
2 cans beans, drained
2 tbsp chili powder
1 tsp cumin
1 tsp salt
Instructions
Brown meat with onion and garlic.
Stir in remaining ingredients.
Simmer 20 minutes, cool, and freeze.
Lasagna
Serves: 8 to 10
Ingredients
12 lasagna noodles
1 1/2 lbs ground beef or sausage
3 cups marinara sauce
15 oz ricotta cheese
2 cups shredded mozzarella
1/2 cup parmesan
Instructions
Cook noodles and brown meat.
Layer noodles, meat sauce, ricotta, and cheese.
Cover tightly and freeze unbaked.
Meatballs
Makes: 30 to 36
Ingredients
2 lbs ground meat
2 eggs
1 cup breadcrumbs
1/2 cup milk
1 tsp salt
1 tsp Italian seasoning
Instructions
Mix ingredients gently.
Roll into balls.
Bake at 400°F for 18 to 20 minutes.
Cool and freeze.
Enchiladas
Serves: 6 to 8
Ingredients
2 cups cooked shredded chicken or ground beef
1 1/2 cups enchilada sauce
8 tortillas
1 1/2 cups shredded cheese
Instructions
Fill tortillas with meat and cheese.
Roll and place seam side down in dish.
Top with sauce and remaining cheese.
Cover and freeze.
Taco or Burrito Bowls
Serves: 6
Ingredients
1 1/2 lbs ground meat
1 packet taco seasoning
3 cups cooked rice
1 can beans
1 cup corn
Instructions
Brown meat with seasoning.
Portion meat, rice, beans, and corn into containers.
Cool and freeze.
Roast (Crock Pot)
Serves: 6 to 8
Ingredients
3 to 4 lb chuck roast
4 cups potatoes, chopped
3 cups carrots
1 onion, sliced
3 cups beef broth
1 tsp salt
1/2 tsp pepper
Instructions
Add all ingredients to a crock pot liner.
Freeze.
Cook on low 8 hours.
Lactation Protein Balls
Makes: 18 to 24
Ingredients
2 cups rolled oats
1 cup nut butter
1/3 cup honey
2 tbsp ground flaxseed
2 tbsp brewer’s yeast
1/3 cup chocolate chips
Instructions
Mix all ingredients until combined.
Roll into balls.
Freeze or refrigerate.
Hope this helps make your life or a loved one’s postpartum journey a little easier. If you have favorites you think should be on the list PLEASE reach out so I can get them added. It takes a village and we can be each others village.
XOXO
Dr. Hailey
