Meal prepping before baby arrived was the best thing I did this postpartum! Here are 15 easy postpartum meal prep recipes you’ll be so glad you made!
After having my first daughter, I really struggled with getting in healthy meals. I was just so tired all the time, and cooking felt like the last thing I wanted to do. Most days we ended up ordering takeout, and on the days I did try to cook, it felt overwhelming. Every time my daughter was finally asleep, all I wanted to do was rest—not stand in the kitchen.
So this time around, before I had my son, I did things differently. I focused on postpartum meal prep and made a variety of easy postpartum meal prep recipes that I could freeze ahead of time. And honestly… it was the best thing I ever did.
The first few weeks postpartum felt so much calmer and more manageable because I had a stash of postpartum freezer meal prep ready to go. Most days, it was as simple as popping something in the oven and pairing it with rice or a quick side—minimal effort, but still a proper, nourishing meal.
I really wanted to stick to my healthy eating habits this time, instead of relying on takeout like I did before. That’s why I put together this postpartum meal prep guide—to share exactly what I made, so you have plenty of postpartum meal prep ideas to choose from.
Trust me, you will thank yourself for doing a bit of postpartum freezer meal prep ahead of time. It makes such a difference when you’re in that recovery phase—you get to rest, heal, and still eat well without the stress. Plus, it saves you so much money because those takeout orders (and delivery fees) really add up quickly.
In this post, I’m sharing 15 of my go-to postpartum meal prep recipes that are freezer-friendly, along with tips on when to start postpartum meal prep, how to plan it all out, and some extra postpartum meal ideas you can quickly throw together when you do have a bit of energy—so you can save your freezer meals for the days you really need to rest.
This post is all about easy and healthy postpartum meal prep ideas!
Don’t forget to save this postpartum meal prep pin to come back to later!
Healthy Postpartum Meal Prep Guide
When To Start Postpartum Meal Prep?
I’d recommend starting your postpartum meal prep around 33–34 weeks. This gives you plenty of time to spread everything out, instead of cramming it all into a few stressful days at the end of your pregnancy.
It also just gives you peace of mind. If you happen to go into labour a little earlier (like 37 weeks), at least you’ve already made a start on your postpartum freezer meal prep and have a good stash ready to go. Even if you don’t get through your full list of postpartum meal prep recipes, having something prepared is always better than nothing.
The key is to keep it realistic and manageable—focus on a few easy postpartum meal prep ideas each week rather than trying to do everything at once.
How To Make Your Postpartum Meal Prep Successful
1. Make Freezer Space
First things first—check how much freezer space you actually have. Before I started my postpartum freezer meal prep, I did a full clear-out of my freezer, and honestly… I was shocked at how much I ended up throwing away and how much space I created.
I ended up with one completely empty drawer and another half-empty one, which gave me so much room for my meal prep without everything being crammed in.
Doing this first makes such a difference because it helps you plan your postpartum meal prep plan properly—you’ll know exactly how much you can make without ending up with nowhere to store it.
2. Gather Your Storage Containers + Freezer Bags
Once you’ve made space, it’s time to get your storage sorted. But before buying anything, check what you already have—you might already have loads of containers and freezer bags at home.
For my easy postpartum meal prep, I just picked up a few essentials: a permanent marker, some containers, freezer bags (perfect for snacks and things like meatballs), and soup freezer bags. The soup bags were honestly so good—they hold a lot, don’t leak, and I even used them for things like prepped chicken.
If you prefer things to look a bit more organised, you can also grab labels or stickers instead of writing directly on containers.
Here are some postpartum meal prep essentials to store all your meals:
3. Decide On Portion Sizes
Before you even start cooking, think about how you’re going to portion everything.
For example, if you make a big tray of lasagna, don’t freeze it as one whole dish. Slice it up and store individual portions in separate containers. That way, you can just grab exactly what you need on the day instead of defrosting everything at once.
It also saves you from having to refreeze food. Plus, planning your portions ahead of time helps you figure out exactly how many containers and freezer bags you’ll need so you’re not under- or over-buying.
4. Label Everything
This is a must when it comes to postpartum meal prep recipes. Label what’s inside, when you made it, and even add simple cooking instructions if you can (like oven temp and time).
Trust me, this makes life so much easier—whether it’s your partner helping out or you trying to figure things out through that very real postpartum brain fog.
15 Freezer Postpartum Meal Prep Ideas
Postpartum Breakfast Meal Prep Ideas
Cottage Cheese Pancakes
Freezing And Storing:
After making them, let the pancakes cool down completely. Once cold, place each pancake between a non-stick baking sheet and freeze for a short time until firm (this stops them from sticking together). Then transfer them into freezer bags.
Make sure to portion them out based on how many you (or your family) will eat at once, so you can just grab what you need. I personally made about two days’ worth per bag, but you can easily adjust depending on your needs.
Heating:
Let them defrost, then heat in a pan with a little coconut oil for 2–3 minutes on each side over medium-low heat.
Bagels
These are perfect to make breakfast sandwiches or to toast and add your favourite spread
Freezer and Storing:
Let the bagels cool completely, then slice them in half (like you would for a sandwich). Wrap each bagel in cling film or foil, and store them in a freezer bag.
Slicing them before freezing makes things so much easier later on, and prevents them from sticking together.
Defrosting/Heating:
If they’re already sliced, you can pop them straight into the toaster from frozen. If not, let them defrost fully first, then slice and toast before adding your fillings.
Nutty Granola
I’d recommend making your granola closer to your due date since this isn’t something you’ll freeze. Store it in an airtight container/freezer bag or glass jar instead.
It usually stays fresh for around 2 weeks, so timing it closer to when baby arrives is ideal.
This is such an easy postpartum breakfast meal prep option—you can quickly throw together a bowl with Greek yogurt, add it to chia pudding, or just have it as a quick snack when you need something fast.
Freezer Postpartum Lunch And Dinner Meal Prep Ideas
Chicken Soup
Freezing & storing:
Let the soup cool down completely before storing—I made mine in the morning/afternoont and stored it the nexr day once it was fully cold. It will thicken in the fridge/freezer because of the broth, noodles, and chicken fat, but that’s completely normal.
Portion it into soup freezer bags based on how many people you’re serving. I found that one bag was enough for about 3 portions, which made things really convenient.
Heating:
Let it defrost for a few hours (it doesn’t have to fully defrost). Pour into a saucepan and heat on low, stirring occasionally every 3–5 minutes until fully melted.
Since it thickens, just add a bit of hot kettle water gradually and mix until you reach your desired consistency, then heat until ready to eat.
Lasagna
I don’t have a recipe to link here because this is a family recipe I’ve honestly been gatekeeping for years—but any lasagna recipe works perfectly for this! (sorry guys 🥺)
Freezing & storing:
Cook the lasagna fully, then let it cool completely. Slice into individual portions and store in containers (I used foil containers with lids so I could easily label them). Wrap well to prevent freezer burn, then freeze.
Heating:
Defrost overnight in the fridge or for a few hours during the day. Then place in the oven at 180°C for 20–25 minutes (just keep an eye on it), or microwave if you’re short on time.
You’ll be surprised at how fresh it tastes—lasagna is honestly one of the best postpartum freezer meal prep recipes.
Spaghetti Bolognese Sauce
Freezing & storing:
Cook the sauce fully, let it cool completely, then portion into containers. Label with the date and freeze.
Heating:
Defrost ahead of time, then reheat in a saucepan over low heat until fully warmed through. Serve with freshly cooked spaghetti for an easy meal.
Moroccan Meatballs
Freezing & storing:
- Option 1 (fully cooked): Store like the bolognese sauce above once cooled.
- Option 2 (raw meatballs): Season and roll into balls, then place them on a tray with space between each one. Freeze for 30 minutes until slightly firm, then transfer to a freezer bag. This stops them from sticking together.
Portion into how much you’ll need per meal—I did enough for two days per bag.
Heating:
- If fully cooked: defrost and reheat on the stove or microwave.
- If raw: defrost, prepare your sauce, and add the meatballs in towards the end to cook through as instructed in the recipe linked above.
Adana Kebabs (Turkish-style kebabs)
Freezing & storing:
Season and shape the kebabs, then place them on a tray and pre-freeze for 30–60 minutes until firm. Transfer to a freezer bag, lay flat, and label.
Heating:
Defrost beforehand, then place on a lined baking tray. Brush lightly with olive oil or ghee and bake at 180°C for 15 minutes or until fully cooked.
Lentils
Freezing & storing:
Cook and let cool completely, then portion into containers or soup freezer bags and freeze.
Heating:
Defrost overnight and reheat in a saucepan over low heat until warmed through.
Mediterranean Chicken Thighs
Freezing & storing:
Marinate the chicken, then store it raw in freezer bags. Label with the date and (optionally) cooking instructions—this is especially helpful for anyone helping you later.
Heating:
Defrost and cook either in the oven or in a pan with a bit of ghee.
This is such a simple healthy postpartum meal prep option because all the prep is already done—you just need to cook it when you’re ready and serve with some rice and salad on the side.
Freezer-Friendly Postpartum Snack Ideas
Peanut Butter Oat Energy Balls
Freezing & storing:
Once you’ve rolled them, place them on a tray and pre-freeze until firm. Then transfer them into a freezer bag so they don’t stick together.
Defrosting:
Just take them out 5–10 minutes before eating and they’re ready to go. These are such a quick and easy snack to have on hand, especially during those busy postpartum days.
No Blender Baked Oats
Freezing & storing:
Let them cool completely, then slice into portions. Wrap each slice in cling film and store them in a freezer bag.
Heating:
They can thaw in about 30 minutes, but honestly—with postpartum brain, I always forgot to take them out in time. So I’d just microwave them straight from frozen for about 1 minute, and they tasted as fresh as if I’d just made them.
Brown Butter Banana Bread
Freezing & storing:
Bake, let it cool completely, then slice it up. Wrap each slice individually in cling film and store in a freezer bag.
Defrosting/Heating:
Same as the baked oats—you don’t need to remember to take it out early. Just unwrap a slice and microwave for 1–2 minutes (I usually do 30-second intervals until I am satisfied with the softness ). It comes out so soft and honestly tastes like it’s just come out of the oven.
But if you do remember to take it out beforehand, then just let it defrost completely and then pop in the microwave for 30 seconds to warms.
Peanut Butter Oat Cups
Freezing & storing:
Pop them in the freezer until the chocolate hardens, then remove from the muffin tray and store in a freezer bag.
Defrosting:
Take them out a few minutes before eating, just like the energy balls, and they’ll be ready to enjoy.
Spinach Cheese Rolls
Freexing & storing:
Don’t bake these before freezing. Once you’ve rolled them, place them on a tray or plate and pop them in the freezer until they’re firm. Then transfer them into a freezer bag. This stops them from sticking together and makes it easy to grab just what you need.
Heating:
Let them defrost for at least an hour. Then brush with egg yolk and sprinkle sesame seeds on top (optional, but it gives a really nice finish). Bake in the oven at 200°C for 20–25 minutes, or until golden and cooked through.
Quick And Easy Postpartum Meal Ideas
Whenever I had a bit of energy or time, I’d make something really quick and easy—whether that was breakfast, lunch, or dinner. This helped so much because it meant I wasn’t constantly using up my freezer meals, and I could save them for the days I was completely exhausted or running on very little sleep.
Because of that, our postpartum freezer meal prep actually lasted us a good 3–4 weeks (and we still had some snacks left over in the freezer!). It made everything feel so much more manageable.
So I wanted to share a few quick and easy postpartum meal ideas you can whip up when you do have that little bit of energy—so you can make the most of your freezer meals and save them for when you really need them.
Easy Healthy Breakfast Recipes
Just click on the recipe name you want to try!
Healthy Lunch And Dinner Recipes
Just click on the recipe name you want to try!
- Cottage cheese pizza
- Creamy chicken Tagliatelle
- Chicken Shawarma
- Salmon potato salad
- Smash burger tacos
- 3 chicken pasta salad recipes
- Lebanese Arayes
- Mediterranean chicken rice bowl
- Crispy oven-baked wings
- Cheesy baby potatoes (perfect for a side)
- Crispy chicken salad
- Turkish pasta
Healthy Snack Ideas
Just click on the recipe name you want to try!
- Magic shell yogurt cup
- Caramelised yogurt bowl
- Banana yogurt split
- Date bark
- Banana cottage cheese pancakes
- Mango smoothie bowl
- Berry smoothie
- Date smoothie
- Cookie baked oatmeal
I hope this postpartum meal prep guide gave you some helpful ideas and made you feel a bit more prepared and less overwhelmed 🤍
If you found this helpful, I’d love it if you could share it with another mama (or someone preparing for postpartum)—it could make such a difference for them too. And if you have any go-to postpartum meal prep ideas or tips, drop them in the comments—I’m always looking for new ideas, and I know other mums will appreciate it as well!
This post was all about easy and healthy postpartum meal prep ideas!
Don’t forget to save this pin on Pinterest to come back to later!
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