Newborn life is magical, but for most new moms, it’s also exhausting, overwhelming and all-consuming.

So it’s fair to say that cooking generally isn’t top of the priority list. But at the same time, living on toast and take-out gets old pretty quickly!

Which is why filling your freezer ahead of time is one of the best gifts you can give your future (postpartum) self.

Having some nourishing postpartum freezer meals ready to go means one less decision to make, and one more way to feel human again (and avoiding spending your life savings on Door Dash…no judgment).

Tray of chicken enchiladas an example of a postpartum freezer meal

Why postpartum freezer meals are a lifesaver

I can still remember how grateful I was for the meals and snacks I’d stashed in the freezer before my babies were born.

There’s nothing like a home-cooked meal to make you feel nourished, comforted, and a little bit like yourself again. And even better when all the work has already been done.

You’ll thank yourself when:

You’re starving but nap-trapped under a baby
You’ve eaten toast for three meals and know you should probably have something with a vegetable in it
You’re cringing about how much take-out you're eating (btw - this is perfectly acceptable right now!)
You need a one-handed meal while feeding the baby

But we’re not talking about gourmet food - this is definitely not the season for anything fancy.

It’s about quick, nourishing meals that taste good, reheat well, and keep you feeling human.

newborn baby being held by mother — There are better things to be doing than cooking right now!

Why nutrition matters so much after baby

Your body has just done the ultimate endurance event — now it needs the right fuel to recover, repair, and keep up with the demands of new motherhood.

And after learning some lessons the hard way, I’m a huge advocate for prioritizing good nutrition postpartum. Both for your sake and your baby’s.

Think of food as your number one recovery tool — helping your body heal, your hormones settle, and keeping your energy up during the newborn chaos.

Here’s why nutrition counts:

Healing - protein, iron, and zinc are key for tissue repair (yes, your body has done A LOT).
Energy - carbs and B vitamins help keep your energy up when sleep is… patchy.
Milk supply - extra fluid, protein, calcium, and healthy fats support breastfeeding.
Mood - omega-3 fats, iron, and steady blood sugar can help with the emotional rollercoaster.
Digestion - fibre and fluids keep things moving (because constipation is not a fun postpartum souvenir).

postpartum mom feeding baby while fed by partner

Key nutrients postpartum

Protein – for healing, retaining muscle, and feeling satisfied after meals.
Iron – to replenish what you may have lost during pregnancy/birth.
Vitamin D & Calcium – to support bones, especially if you’re breastfeeding.
Fiber – because digestion can be sluggish postpartum.
Healthy fats – for energy and brain health.

For more information about postpartum nutrition, have a read of my article:

flat lay of nutritious foods including nuts and seeds, salmon, avocado and spinach

Tips for postpartum freezer success

Before I give you the list, a few ground rules:

Do as much as you can before baby arrives
It’s hard to understand how full on the postpartum phase is until you’re in it - assume you’ll have no time to cook and do as much as you can before baby arrives.
Choose meals that reheat well
Some foods (like creamy dishes) don’t love the freezer.
Curries, soups, and slow-cooker meals? They’re made for it.
And, for food safety reasons, make sure you reheat foods until they’re piping hot.
Cook once, eat twice (or three times)
Cook double batches whenever you can to make your precious time in the kitchen really count.
Think about portion sizes
Freeze meals in individual portions so there’s no waste, and they thaw and reheat more quickly too.
Cool foods completely before freezing
This prevents freezer burn, maintains quality and minimises any temperature changes in the freezer which can affect other frozen items.
Use freezer-safe containers
This helps prevent freezer burn and keeps food fresh.
Label everything
‘Mystery container from two months ago’ is not the kind of surprise you’ll appreciate. And who has that kind of brain power right now…
Grab some freezer labels and give each container a name and date - you’ll thanks yourself later.
Include some snacks
The breastfeeding munchies are real (never have I felt such hunger in my life!).
And a few nutritious snacks will save you from that bag of chips/chocolate bar/packet of crackers in the pantry.

25 Quick and Easy Postpartum Freezer Meals

Mains

1.Lasagna

The ultimate comfort food and freezer meal all in one. Iron-rich beef, cheese for calcium, and veggies — its not just comforting, it’s nutritious too!

I recommend making a double batch of bolognese and using half of it in lasagna and freezing the other half in batches for spaghetti bolognese.

Here is a classic Lasagna recipe.

2. Chicken and Mushroom Risotto

Creamy, comforting, and easy to digest. Risotto is a dish generally best served fresh - but it’s so tasty and comforting I had to include it in this list (plus, it makes excellent one-handed baby feeding food).

It may be a little more gluggy after being frozen but under-cooking the rice slightly before freezing it will help.

Try this easy Chicken and Mushroom Risotto Recipe.

3. Veggie-Packed Bolognese

Protein + carbs + vegetables = balanced and satisfying. One of my all-time favorite freezer meals.

We’re just freezing the sauce and adding pasta later, obvs.

BTW - you can also use bolognese in lasagna, as a filling for baked potatoes or add some beans and rice and call it chilli.

Try this recipe for Hidden Veggie Bolognese.

4. Slow-Cooker Pulled Pork

Protein-rich and versatile - use it in wraps, salads, or rice bowls. Freezes really well.

Here’s a recipe.

white rolls stuffed with pulled pork, slaw and coriander

5. Chicken Curry with Chickpeas and Spinach

Packed with protein, fibre, and iron. You can freeze steamed rice separately or buy precooked rice which can be reheated in a couple of minutes.

Try this recipe.

6. Shepherd’s Pie

Protein + complex carbs = long-lasting energy. Plus, it’s freezer gold. You can make it with lamb or beef mince or lentils for a vegetarian version.

Here’s a recipe for Classic Shepherd’s Pie.

7. Enchiladas

Easy to reheat, high in protein, and a one-dish wonder. Add some avocado when serving for healthy fats.

Try this Easy Chicken Enchilada Recipe.

flatlay of dish with enchiladas surrounded by ingredients as an example of a postpartum freezer meal

8. Beef and Bean Chilli

Iron, fibre, and flavour in one pot. Serve with rice or a baked potato for extra nutrients.

For a vegetarian version, you can swap the beef for brown lentils.

Give this recipe a go.

9. Stir-Fry Freezer Packs

I generally find the chopping involved in a stir fry makes it feel like too much hard work when you just want a quick dinner.

These packs mean you can do all the work in advance (when you’ve got the energy) - then all you have to do is dump it all in a pan and add some noodles or rice.

Get everything you need to know here: How To Make Stir Fry Freezer Meals

10. Pesto Pasta Sauce

One of the easiest meals going around, pesto pasta is your go to dinner when you want something you can literally have ready in less than 10 minutes.

Just freeze small containers or zip lock bags of pesto sauce (or freeze it in ice cube trays), then defrost it, stir it through some pasta, sprinkle with some grated parmesan and you’re done!

I also love adding some chopped roast chicken, cherry tomatoes, pine nuts and fresh basil - but that’s totally optional!

bowl of pesto pasta with fork an example of a postpartum freezer meal

Soups & Stews

A quick note about soups and stews - while delicious and nourishing, these aren’t ideal to eat when you’re breastfeeding (super hot foods and holding babies - not a good combo). So by all means prep some soups and stews, but I recommend also having some more solid freezer meals that you can eat one-handed while feeding baby - trust me, you’ll need them!

11. Sweet Potato and Red Lentil Soup

Delicious, nourishing, and fibre-packed - this is one of my all time favorite soups.

Coconut milk adds healthy fats to keep you fuller. Split red lentils cook really quickly and are a great source of iron and protein.

Sweet Potato, Red Lentil & Coconut Soup recipe

12. Chicken Noodle Soup

Healing comfort food in a bowl. Freeze without the noodles and add these fresh when reheating.

Ultra-Satisfying Chicken Noodle Soup Recipe

chicken noodle soup in white bowl with spoon

13. Moroccan Chickpea Stew

Full of plant-based protein and spices for a flavour punch. Great with wholegrain bread or rice.

Try this Quick & Healthy Moroccan Chickpea Stew

14. Minestrone with Beans and Pasta

One-pot wonder with fibre, low GI carbs, protein, and heaps of veggies. Freezer-friendly and hearty.

Try this very nutritious recipe.

15. Beef and Barley Soup

Comfort food doesn’t get much more comforting than this.

Slow-cooked iron-rich beef plus plenty of fiber from the barley and vegetables - it’s the perfect meal for a cold night.

Slow Cooker Beef Barley Soup

Breakfast & Brunch

16. Breakfast Burritos

You won’t regret having a stash of breakfast burritos in the freezer - they’re quick to reheat, very nutritious and quite frankly, exactly what you need after a long night.

Customise them with whatever veggies and protein you like.

breakfast burrito cut in half sitting on board

17. Baked Oatmeal with Berries

Fiber, antioxidants, and easy to grab. Great with yoghurt for a quick breakfast.

Try this recipe for Berry Baked Oatmeal.

baked oatmeal cups stacked on top of eachother in black bowls on wooden table with blueberries scattered around

18. Spinach and Feta Frittatas

Egg-based, protein-rich, and a great way to sneak in some greens without really trying. Perfect snack or light meal.

Try this very simple recipe for 4 Ingredient Mini Frittatas.

19. Freezer Smoothie Packs

Bag up fruit, spinach, and seeds such as hemp or chia. Just pull them out, blend with milk of choice and you’ve got a very quick and very nutritious snack or light meal.

20. Zucchini Slice

Packed with protein and veggies, freezes like a dream, and works for breakfast, lunch, or snack.

Try my favorite Zucchini Slice Recipe.

slices of zucchini slice in pile sitting on white baking paper with wooden fork

And a Bonus…

5 Postpartum Freezer Snacks (because where would we be without snacks right now…)

1.Energy Balls (Dates, Oats, Nut Butter)

A quick energy boost and the ultimate one-handed snack. Healthy fats + fibre = steady energy.

Try this recipe for Salted Peanut Pretzel Energy Balls

6. Oatmeal Cookies

There aren’t many snacks more cosy and nourishing than an oatmeal cookie. And once again, they’re made for

Healthy Breakfast Oatmeal Cookies Recipe

bliss balls covered in coconut sitting in white dish

3. Mini Frittatas

I’ve included frittatas above as a breakfast option, but because they tick so many postpartum snack boxes, I thought they deserved another mention here!

Protein-packed, versatile, freezer friendly and made for one-handed eating, all you really need is some eggs and cheese and then just throw in some veg or herbs.

I love adding some combination of corn, capsicum, parsley, feta, peas and roasted sweet potato.

4 Ingredient Mini Frittatas.

4. Morning Glory Muffins

I loved these when I had newborns - they’re full of healthy stuff but also filling and delicious. And I was always so happy when morning rolled around and I’d survived another night so the name felt appropriate!

Try this recipe

5. Banana Bread

Wholesome, comforting, and perfect with a cup of tea. Slice it before freezing so you can just grab out the slices you need.

Try this recipe for ‘Actual Healthy Banana Bread’.

Related Article: 25 Nourishing and Delicious Postpartum Snacks

stack of banana bread slices sitting on wooden board

A little pep talk before you go…

Stocking your freezer isn’t about being ‘super mum’ or ticking some imaginary box of perfection.

It’s about making life easier when you’re tired, hungry, and juggling a tiny human who thinks sleep is optional. Even having 5–6 of these on hand will feel like a lifesaver when you’re juggling feeds, nappies, and naps.

So if you’re wondering whether it’s worth the effort… trust me, it is. Your future sleep-deprived, hungry self will be so thankful.

Now, go forth and fill that freezer— I can guarantee you’ll thank yourself later.