Preparing for your baby’s arrival is a whirlwind of excitement and tasks, from setting up the nursery to packing a hospital bag. Amidst all this planning, prioritising your own needs is essential.

Having ready-made freezer friendly meals will be a lifesaver during those first few weeks and months of newborn care. Even though it might seem like a less significant thing to prepare for, when you’re sleep-deprived and adjusting to life with a new baby, having meals on hand will ensure you stay nourished and energised to support your recovery and, if you’re breastfeeding, your milk production.

As a mum and dietitian, I found meal prepping for post pregnancy allowed me to spend more time with my family and less time worrying about grocery shopping or meal preparation. Think of it as an investment in self-care. For more ways to take care of yourself, check out these 8 Relaxing Post-Baby Self Care Tips.

Things to organise before doing your meal prep for post pregnancy

In an ideal world, we would prep meals for months ahead, however, the size of your freezer will restrict how many meals you can prepare.

Make some space in your freezer before meal prepping

Before you start your postpartum meal prep, it’s important to clean out and organise your freezer. Take a moment to toss out old or unused items to free up as much space as possible. Aim to have at least one shelf cleared for post-pregnancy freezer meals.

When it comes to storing your prepped meals, there are a few efficient methods to save space. You can use freezer bags to store things like soups, stews, or sauces - simply lay the bags flat as they freeze, which helps them stack neatly. This method is a space-saver and makes it easy to see what you’ve stored.

For full pre-cooked meals, such as casseroles, curries, or stir-fries, freezer-safe containers work well. Stack them neatly to maximise shelf space. Don’t forget to label everything and date it!

Being strategic with how you freeze your meals will help you get the most out of your freezer space and make life so much easier when your baby arrives! Roughly estimating how many containers can fit in your spare shelves will help you know how much you should aim to meal-prep. Aim for making more meals than less because if they don’t all fit in the freezer, you can always store meals in the fridge and eat them over the next few days.

What tools should I have on hand for my post-pregnancy meal prep?

To make postpartum meal prep as smooth as possible, having the right tools on hand is essential. These items will help you prep, store, and organise your meals with ease, so you can quickly grab nourishing food when you need it most.

• Freezer safe containers: These are stackable and maximise space in your freezer, keep meals portioned and ready to eat and heat.
• Label stickers or masking tape: Label your containers with the meal name and date. After freezing it can be hard to identify which meal is which.
• Freezer bags: For freezing items like soups, sauces and even pre chopped vegetables. Make sure to press out as much air as possible to prevent freezer burn.
• Permanent marker: To label and date items. 

When is the best time to meal prep your postpartum freezer meals?

You can start recording your freezable meal prep ideas early in your pregnancy. However, try not to begin preparing these freezer friendly meals until the later stages of pregnancy, around 36 weeks. This allows enough time to prepare meals before your baby arrives and maximises the life of the meal in the freezer. However, this timeline can vary based on your personal schedule, maternity leave, and how early you want to start preparing. Just be careful not to wait too long, as babies can arrive unexpectedly early!

Consider setting aside an evening after an early dinner or a weekend day to tackle meal prep. Preparing meals in bulk may be time-consuming (so make sure you’ve had a meal or snack beforehand), but it will be worth it. By creating a plan and blocking out dedicated prep time, you can stay organised and ensure your freezer is stocked with nourishing meals before baby arrives.

Easy and freezer-friendly postpartum meal prep recipes to try

When choosing meals to freeze, prioritise foods that hold their texture, taste, and nutrients after freezing and reheating. It may take some meal prepping trial and error to find your favourite meals for the freezer.

Here’s a list of foods that I find freeze well:

• Stews and soups: These reheat beautifully and can be frozen in single portions or larger batches.
• Casseroles: Dishes like lasagna or moussaka are hearty, filling, and easy to freeze in portions.
• Cooked grains: Rice, quinoa, and couscous can be portioned and frozen for quick additions to meals
• Proteins: Grilled chicken, meatballs, and cooked beans all freeze well and can be quickly reheated.
• Vegetable blends: Frozen stir-fry mixes or pre-chopped veggies make for easy, nutritious meals.

Freezer meals for new parents

If you’re a first-time parent, some postpartum freezer meals are easier to prepare and reheat than others. Here are a few ideas that suit first-time parents who may have limited time and energy to spend on meal prep:

• Lasagna: Freezes well and can be portioned for quick, filling meals.
• Curries and stews: These dishes become more flavourful as they sit and can be easily paired with rice.
• Stir-fried meats and vegetables: Easy to reheat and serve with pre-cooked grains.
• Bolognese sauce: Pair with pasta or a baked potato or use in wraps for a quick, comforting meal.
• Egg-based dishes: Frittatas and quiches can be frozen in slices and make a great protein-rich breakfast or snack.

These meals provide a balance of carbohydrates, proteins, and fats, which is especially beneficial during recovery.

Nutrient rich freezable meal prep ideas

Postpartum freezer meals should support recovery and provide energy. Foods high in protein, iron, and fibre are especially helpful. Here are some of the best freezer friendly meals for new mums:

• Vegetable and lentil soup: High in fibre and iron, great for digestion and energy levels.
• Salmon and veggie bake: Salmon is rich in omega-3 fatty acids, which support mood regulation and brain health.
• Spinach and cheese frittata: Loaded with protein and iron, this can be eaten for any meal.
• Chicken and quinoa casserole: A balanced meal with protein, whole grains, and vegetables.
• Beef and bean chilli con carne: A protein, iron and fibre rich meal that can be served with rice, with corn chips as nachos or in a baked potato.
• Zucchini slice: An easy to make meal that can be eaten as a one-handed snack or served with salad or veggies to bulk up into a meal.

These meals are nutrient-dense, making them ideal choices for postpartum recovery and breastfeeding support. For more recipe ideas: Check out our pregnancy recipe ideas.

What are the best foods to eat postpartum?

Postpartum recovery calls for nutrient-dense foods that support healing, energy, and milk production if breastfeeding. Prioritise foods like:

• Proteins: Lean meats, fish, eggs, beans, and lentils to aid tissue repair.
• Healthy fats: Avocado, nuts, seeds, and olive oil to support hormone balance and energy.
• Complex carbohydrates: Whole grains, sweet potatoes, and quinoa for lasting energy.
• Iron-rich foods: Red meat, spinach, and lentils to replenish iron levels.
• Hydrating fruits and vegetables: Citrus fruits, berries, cucumbers, and leafy greens for essential vitamins and hydration.

A balanced diet with these foods will support your body’s needs as it recovers and adjusts postpartum.

Meal prepping may feel like another task, but it’s one of the best ways to prioritise yourself during the busy postpartum period. Ready-made meals give you more time to bond with your baby, reduce stress, and help keep you nourished during recovery. With these meal ideas, storage tips, and tools, you’ll have a freezer stocked with nutritious meals to make the first few weeks smoother.

While you’re prepping your postpartum freezer meals, you can start thinking about suitable pureed foods that freeze well for when your little one is starting solids at around 6 months of age. Being organised and prepared will make all the difference as you transition into this exciting new chapter of parenthood!

Frequently asked questions about postpartum freezer meals

What foods freeze well for meal prep?

Foods that freeze well for postpartum meal prep include soups, stews, and casseroles, which maintain their flavour and texture. Cooked grains like rice and quinoa, roasted vegetables, and lean proteins such as chicken or turkey are also great options. Additionally, fruits and smoothies can be frozen for convenient snacks or breakfasts. And protein foods such as grilled chicken, meatballs or cooked bean dishes freeze easily and can be quickly reheated.

How long can frozen meals last in the freezer?

Frozen meals maintain their quality for a certain period, depending on the ingredients. Vegetables and soups (within 2-3 months); Cooked meats (within 3-4 months); Egg-based dishes (within 1-2 months); and Casseroles and lasagna (within 3 months). Label meals with the date they were prepared so you can keep track and prioritise consuming them while they’re at peak quality.

How to heat up frozen meal prep?

Reheating frozen meals depends on the type of food and your available appliances. Some common methods include Oven (preheat to 180°C (350°F), place the dish in an oven-safe container, and reheat for 20–30 minutes or until hot throughout.); Microwave (ideal for soups and single servings. Place the meal in a microwave-safe dish and reheat in short intervals, stirring to ensure even heating.); Stovetop (for stews, sauces, or stir-fried vegetables, heat on low until warmed through, stirring frequently). Defrosting overnight in the fridge can reduce reheating time, especially for larger portions.