Postpartum Meal Prep Guide
A lot of time has passed since my last post, but between summer travel, appointments (so many!), and baby prep, life has been moving fast.
With the countdown officially on, my primary focus lately has been meal prep and stocking our freezer.
I wanted to share my strategy (and recipes, when available) in case it’s helpful for your own meal planning—whether you’re preparing for a newborn, cooking for a friend’s meal train, or bracing for a busy season when you need food on the table.
Create A Master List
My first step was sitting down to brainstorm dishes I knew would freeze and reheat well. Luckily, we’re heading into a season that’s practically tailor-made for freezer cooking.
I started by listing our all-time favorite staples and built it out from there, aiming for a variety of flavors and textures so we won’t get bored or feel like we’re eating the exact same meal day after day.
- How I’ve Stayed Organized: I created a simple running document broken down by category (Breakfasts,Treats & Sweets, Lunches & Dinners, and Pantry & Fridge Staples and Basics). As I work through the list, I check off items and update them with notes on quantities (eg. 3 quarts).
- Label Everything: Every single item is marked with its name and prep date. For recipes with more detailed reheating steps, I’ve added notes to the master document since space on containers can be limited or not practical. I also plan on taping this piece of paper to our garage freezer. As a bonus, having a list with any relevant reheating instructions makes it effortless for partners or family to jump in and help out!
📄 You can download a PDF copy of my meal prep list—with recipe links when available—on my Substack newsletter.
Prioritize Dishes That Thaw and Reheat Well
It almost goes without saying, but it’s worth emphasizing: try to focus on dishes that naturally hold up well to freezing, thawing, and reheating. Not everything belongs in the freezer, of course, but we’re lucky to be approaching a season that lends itself well to these types of meals—soups and stews, pasta sauces (bolognese, tomato sauce, pesto, etc.!), comforting bakes, and braised dishes that often taste even better after the flavors have had time to meld.
- Don’t Forget Easy Sides: If you’re pressed for time, don’t overlook basic grains and sides. Grilled chicken, homemade stock, pre-cooked beans, rice pilaf, and other grains (quinoa, farro, etc.) can be used in so many different ways to quickly build out a complete meal.
Start Early and Build Slowly
If there’s one piece of advice I can offer from my own experience, it’s to pace yourself. I began prepping small items nearly two months ago and gradually picked up the pace over the last 4 to 6 weeks.
Spreading the effort over time has prevented burnout and has made the whole process feel less overwhelming (and significantly less exhausting at this stage of pregnancy).
Batch Cook Whenever Possible
The easiest way to stack your freezer without feeling overwhelmed is to lean into the cooking you’re already doing. While it does require a bit more foresight with grocery shopping, doubling or tripling a recipe adds surprisingly little extra labor or cook time. It also cuts down on dishes!
You get the immediate reward of dinner on the table that night, while effortlessly putting away a future meal with almost no extra cleanup. While I’ve certainly done some dedicated freezer-prep sessions over the last few weeks, piggybacking on everyday dinners has been by far the easiest and most enjoyable approach.
Capitalize on Seasonal Produce
Over the summer, I took full advantage of the farmers market while produce was at its peak—I stocked up on stone fruit to flash-freeze, made bigger batches of fruit compotes (like rhubarb compote) for yogurt or oatmeal, and grabbed large quantities of fresh basil for big batches of pesto.
I’ve used Souper Cubes silicone molds (I’ve found the 1 and 2-cup molds to be the most versatile!) to freeze many of these items, which has eliminated the need for a plethora of containers, and will also allow us to pop out exact portions when we need them.
Diversify Across Every Category
Though this tip is especially relevant for postpartum, the piece of advice I heard most often was: “Don’t forget breakfasts and snacks!” I took that to heart by prioritizing protein- and fiber-forward breakfasts—steel-cut oatmeal, hearty waffles, egg bakes, and freezer burritos—that will (hopefully!) deliver lasting energy.
I also prepped a variety of sweet and nutrient-dense treats for when cravings strike, including homemade applesauce, banana bread, lactation cookies, and chocolate chip cookie dough (scooped and frozen) to pop right into the oven. For quick breads, I pre-sliced the loaves before freezing and wrapped individual portions so we can easily grab a single slice to thaw quickly on the countertop.
Stock Up on Pantry and Fridge Staples
Beyond home-cooked recipes, don’t underestimate the power of basics to round out everyday meals. These staples can be just as helpful as fully cooked dishes. For me, that looked like grabbing an extra loaf or two of my favorite local sourdough (pre-slicing it before freezing), stocking up on English muffins, and loading the pantry with basics like canned refried beans for quesadillas, tuna, and various canned beans.
In these final couple of weeks, I’ve also made sure our fridge is stocked with a few extra containers of my favorite yogurt and some easy protein options like organic deli meat (be sure to check those expiration dates!).
Take Advantage of Easy Options
If you have a local business in your area that sells prepared meals, this is a great time to rely on them! One of our farmers market vendors sells frozen lasagnas, and another local service prepares freezer-ready meals. You can also ask a friend to set up a meal train for you and your family.
I didn’t have a traditional baby shower, but I recently have heard of showers where guests bring frozen dishes instead of standard baby gifts—such a practical and helpful alternative!
While I meal-prepped a lot of items, I also signed us up for a local postpartum meal delivery service. It not only provides even more variety with dishes, but it’s taken a massive amount of pressure off the entire process – and all of our prepped frozen food will be able to be stretched even further.
Tools That Have Made This Process Easier
A few key tools and supplies have made this process infinitely easier:
- Souper Cube Silicone Molds: Truly an indispensable tool for freezer prep – I invested in several of these molds a few months ago and have been very impressed! They have easy to use measurement markings (volume and metric) and the frozen blocks pop out with no issue at all. Once frozen, you can transfer blocks to half gallon freezer bags or vacuum seal. A space saver and much easier alternative to plastic deli cups!
- Vacuum Sealer & Freezer Bags: I’ve been borrowing a friend’s Food Saver vacuum sealer, which has been a godsend during this process. I could see this tool being very helpful for the long-term, especially if you are a big meal prepper and limited on space, but if someone in your life already has a machine and can lend it to you, ask!
- Labels: I ordered a roll of freezer labels, which stick reliably to silicone, glass, and plastic. I regularly reuse Ziplock bags, when possible, and this allows me to relabel easily without any sticky residue.
- Pre-Cut Parchment Sheets: These are helpful for so many reasons – I order in bulk to save on cost.
- Disposable Foil Pans: While I generally avoid single-use items, there are times when convenience is essential. I ordered a set of 10 (8×8-inch) foil pans (*this size is great for two people!) for casseroles and bakes. They stack easily in the freezer, pop straight into the oven, and eliminate the need to tie up your standard baking dishes for weeks or months at a time.