Steal this strategy to stay on track with high protein freezer meals in a busy week!
One of the healthy eating strategies my most successful clients use to stay consistent, even when work is overwhelming, meetings are running long or the kids have to be everywhere at once, is to batch cook a high protein freezer friendly meal or two per month. Then freeze a few servings each time so they can pull them out on busy or low-bandwidth weeks.
This means no extra work, and by accepting they’ll be busy at some point they aren’t caught off guard and stuck ordering takeout, having a hunger hormone boosting meal like toast or popcorn for dinner, and getting off track from their weight, energy and gut health goals.
Eating at home more is key not just to help lose weight or soothe your gut, but to save money for something more fun than random Tuesday night takeout!
Here are 9 freezer friendly high protein recipes that you can add to your emergency meal plan:
- Shrimp Stir Fry Freezer Pack: At 25+ g of filling protein per serving and a 15 minute cook time, this is a meal perfect for busy weeknights.
- Slow Cooker Cilantro Lime Chicken Freezer Meal: Another one over 25+ g protein, and this dump and forget it style meal will have your house smelling delicious without all the labour, time or energy you’re short on! I also love meals like this for busy weekends – pop it on in the morning and then come home to a nourishing and delicious meal so you can save your treats for something else.
- Black Bean Burgers: Plant-based and preppable? These burgers are higher in protein than most plant-based versions at 10 g of protein per burger if you make 6, but aim for a thin or lettuce bun to balance your plate. Remember beans and legumes have about 2-3 g of carb for every gram of protein and we want a healthy balance to support steady blood sugar for fat loss and energy.
- Coconut Lentil Dahl: 20 g protein in each of 4 servings, this cozy dish is perfect to warm up on rainy nights after a long day. I find the texture will change a touch but it’s still delicious and lovely once you stir it together.
- Crockpot Buffalo Chicken Dip: With 13 g of protein and only 3 g carbs in a snack-size serving, this dip is a winner! I’ve made this with chicken thighs (a bit more forgiving) and frozen with great results, just stir back together after it warms up. It doubles as a meal over a bed of cauli mash for something cozy and comforting after a long day.
- Turkey Zucchini Meatballs: These meatballs have lots of protein, sneaky veg and would warm up beautifully in the instant pot or slow cooker with a jar of marinara sauce. Choose a high-protein chickpea pasta or a veggie option like zucchini or sweet potato noodles to really amp up the filling factor on this simple weeknight meal.
- Make Ahead Freezer Breakfast Sandwiches: With a solid 18 g protein per sandwich as is, you could easily bump that up over the 20 g minimum for calming hunger hormones (and bring carbs down) by dividing this in to 10 servings instead of 12.
- Shredded or Pulled Chicken: Freeze in individual servings for an emergency protein to top pre-made soups, salad kits or in a wrap on busy nights where there just isn’t enough time. I like to freeze mine plain so I can use it in almost anything, but feel free to freeze yours already tossed in BBQ or another sauce for a grab-and-eat meal. I prefer chicken thighs for this – I find them more moist and they freeze better, but use what you have!
- Creamy Yogurt popsicles: While not technically a meal, these little beauties pack 3 g protein and 2 g fibre in only 63 cals – they’re a perfect freezer-friendly healthy snack to take the edge off if you’re starving and waiting for dinner to cook!
Do you have a go-to freezer meal? I’d love to hear about it! Email me here and let me know what it is.
Need some help getting your meals for the week balanced and prepared? If you’d like to receive our free Meal Planning Getting Started Guide AND get in on our weekly emails about all things nutrition so you can get clarity and confidence on what you’re eating, join us here!