Bringing a new life into the world is an extraordinary experience, but it also comes with its unique set of challenges, especially when it comes to mealtime.

In this postpartum meal prep guide, we’ll not only explore the importance of meal prep but also emphasize how both parents, including dads, can take an active role in preparing freezer meals ahead of time.

These freezer meals are designed to make life easier during the postpartum period, ensuring you have nourishing and convenient options at your fingertips.


#1 Baked Oatmeal or Oatmeal Cups

Baked oatmeal is a lifesaver. It’s easy to make in large batches and can be sliced and frozen for quick and satisfying breakfasts.

Dads, this is a perfect opportunity to get involved in meal prep. You can customize them with various toppings like berries, nuts, or chocolate chips.

#2 Easy Freezer Breakfast Burritos

For those savory cravings, these freezer-friendly breakfast burritos are a must.

Dads can assemble a variety of fillings, wrap them up, and have them ready for reheating in the mornings. Options include eggs, cheese, veggies, and even pre-cooked bacon or sausage.

#3 Freezer-Friendly Breakfast Sandwiches

Quick and delicious, these breakfast sandwiches are a hit.

While they cook better when thawed overnight, they’re still a convenient option for busy mornings, especially when both parents have their hands full. You can make them with English muffins, croissants, or regular bread.

#4 Easy & Fluffy Sourdough Pancakes

Why not make a stack of pancakes and freeze the leftovers? These are perfect for quick, kid-friendly breakfasts.

Dads can make a fun breakfast event out of it and experiment with different flavors, such as blueberry or chocolate chip.

#5 Blender Spinach Oatmeal Pancakes

Sneak some extra nutrients into your family’s diet with these spinach-packed pancakes.

Dads, this is an excellent way to ensure everyone gets their greens, and the kids won’t even notice the spinach.


#6 Energy Bites

When hunger strikes, having a stash of energy bites is a lifesaver.

Dads can make these in various flavors to suit the family’s taste. Some popular choices include peanut butter and chocolate, almond and coconut, or date and nut energy bites.

#7 Crockpot Steel Cut Oats

A hearty breakfast is essential during the postpartum period.

Dads can prepare a big batch of crockpot steel-cut oats, freeze individual portions, and easily reheat them when needed. Add sweeteners like honey or maple syrup, and top with fruits and nuts.

#8 Chicken & Veggie Green Curry

Moving on to lunch and dinner options, the chicken and veggie green curry is a healthy choice.

Dads, don’t shy away from cooking this on the stove, or even better, in the crockpot. It’s a meal the whole family will enjoy. You can adjust the spiciness level to your family’s preference.

#9 Minute Egg Roll in a Bowl

A quick and delicious dinner option that can also be doubled and frozen for later.

Dads, this is an opportunity to cook once and enjoy twice. Customize it with your favorite proteins and vegetables.

#10 Soups

Soups are perfect for freezing, and dads can make a big batch to have on hand.

Invest in souper cubes to make portioning a breeze. Varieties like chicken noodle, tomato bisque, or minestrone are all excellent choices.

#11 Easy & Cheesy Beef Enchiladas

What’s more comforting than cheesy beef enchiladas?

Dads can make a batch for dinner and freeze the other half for a quick future meal. Serve them with a side of rice and beans.

#12 Sheet Pan Chicken Fajitas

Another simple prep option, perfect for dads.

Freeze the raw ingredients and then quickly cook it when the time comes. These fajitas are a crowd-pleaser and can be assembled with your favorite toppings like guacamole and salsa.

#13 Crockpot Chicken

Dads, this is a versatile option.

Make and freeze some crockpot chicken that can be used in sandwiches, salads, rice bowls, tacos, soups, and more. Season the chicken with your favorite spices and sauces.

#14 Cooked Quinoa

Having cooked quinoa in the freezer ensures you always have an easy and healthy grain ready to go.

Use it as a base for grain bowls, salads, or even as a side dish.

#15 Cooked Jasmine Rice

Dads, prepare batches of jasmine rice and freeze them in portions for quick, hassle-free meals.

Rice can be paired with various dishes, from stir-fries to curry.

#16 Other Quick Breakfasts, Lunches, and Dinners

Don’t forget to explore a variety of other quick meal options, including yogurt bowls, toast, egg bakes, smoothies, and more.

Dads, your creativity in meal preparation is greatly appreciated. You can customize these dishes to suit your family’s taste and dietary preferences.

#17 Lasagna or Baked Ziti

Classic comfort foods that can be prepared in large batches and portioned for freezing.

These hearty dishes are easy to reheat and provide a satisfying meal. You can choose between meat or vegetarian options.

#18 Homemade Soup Stock

Having homemade chicken, beef, or vegetable stock in the freezer can be a game-changer. It serves as a base for quick and nourishing soups when you need them.

Homemade stock adds depth of flavor to your soups and stews.

#19 Casseroles

Casseroles, such as chicken and rice or enchilada casseroles, are excellent options for freezing. They’re hearty, family-friendly, and can be reheated with ease.

Casseroles can be customized with your family’s favorite ingredients.

#20 Mini Meatloaves

Prepare individual-sized meatloaves and freeze them. This allows for quick and portion-controlled dinners.

You can make them with ground beef, turkey, or even vegetarian alternatives like lentils and mushrooms.

#21 Muffins and Quick Breads

Bake a batch of muffins or quick breads like banana or zucchini bread, and freeze them for easy snacks or breakfasts.

Experiment with different flavors and add-ins like nuts, chocolate, or fruit.

#22 Marinated Chicken or Tofu

Marinate chicken, tofu, or other proteins in your favorite flavors and freeze them. They’ll be ready for a speedy meal when thawed and cooked.

Marinate with teriyaki, barbecue, or lemon herb flavors.

#23 Roasted Vegetables

Roast a variety of vegetables and freeze them in portions. They can be used as sides or added to dishes for an extra nutritional boost.

Common choices include carrots, broccoli, bell peppers, and Brussels sprouts.

#24 Breakfast Cookies

Make a batch of wholesome breakfast cookies and freeze them. They’re perfect for those moments when you need a quick energy boost.

Customize the cookies with your favorite ingredients, like oats, dried fruits, or nuts.

#25 Stuffed Peppers

Prepare stuffed bell peppers with your choice of fillings and freeze them for a satisfying and easy dinner option.

Popular fillings include ground beef, rice, beans, and cheese.

#26 Chopped Herbs in Olive Oil

Chop fresh herbs and store them in ice cube trays with olive oil.

These herb cubes can add flavor to your dishes without the hassle of chopping. You can use herbs like basil, parsley, or cilantro.

#27 Breakfast Muffin Sandwiches

Create your own breakfast sandwiches with English muffins, eggs, cheese, and your choice of bacon, sausage, or vegetables.

Wrap them individually and freeze for a quick morning meal. These can be customized to everyone’s taste.

#28 Homemade Popsicles

For a refreshing treat during postpartum, make homemade popsicles using fruit juice, yogurt, or pureed fruit. They’re a great way to stay hydrated and satisfy cravings.

Customize the flavors with your family’s favorite fruits.

#29 Cooked Pasta

Cook and freeze pasta like spaghetti or fettuccine in portion-sized bags. When you’re ready to eat, you can quickly heat it up and add your favorite sauce.

You can make different types of pasta and pair them with various sauces.

#30 Pre-Made Smoothie Packs

Assemble smoothie ingredients in individual freezer bags. Include fruits, greens, and protein powder. When you’re ready for a smoothie, just blend with your choice of liquid.

Smoothie packs are a great way to ensure you get your daily dose of fruits and veggies.

#31 Mini Quiches or Frittatas

Prepare mini quiches or frittatas with various fillings. These make  for an easy and protein-packed breakfast option.

Customize them with ingredients like mushrooms, spinach,            and cheese.

#32 Homemade Baby Food

If you have a little one in the family, consider making homemade baby food in advance and freezing it in small portions. This ensures that your baby has nutritious meals as well.

Puree fruits and vegetables to create a variety of baby food options.

#33 Pre-Cut Vegetables

For added convenience, wash, chop, and freeze vegetables like bell peppers, onions, and broccoli. They can be used in stir-fries, omelets, and other dishes.

Pre-cut veggies save time and effort when cooking.

#34 Ready-to-Bake Cookie Dough

Having cookie dough in the freezer allows for fresh, warm cookies whenever you have a sweet tooth or want to treat guests.

You can make classic chocolate chip cookie dough or experiment with other flavors like oatmeal raisin or peanut butter.

#35 Individual Pot Pies

Make individual pot pies with your favorite fillings and freeze them for comforting dinners.

Pot pies can be filled with chicken, beef, vegetables, or even seafood, and they’re a delightful comfort food option.

Snacks to Have on Hand

Dads, don’t overlook the importance of having snacks at the ready. Perfect bars, energy bites, yogurt and granola, veggies, crackers, hummus, and more are convenient for everyone. These snacks are essential for keeping your energy up throughout the day.

Things We Usually Have in the Freezer

Stock up on frozen fruits, vegetables, tortillas, shredded cheese, various proteins, bacon, breakfast sausage, chicken nuggets, potstickers, and frozen pizza. Dads, these items ensure a well-stocked freezer for quick, effortless meals. These staples are perfect for filling in the gaps between your prepared meals.


In the whirlwind of postpartum life, having a well-thought-out meal prep plan can be a game-changer.

Dads, your involvement in preparing these freezer meals ahead of time is not only a great help but a wonderful way to bond with your family during this special period. These meals are a gift of time, nourishment, and love for your growing family.