Postpartum Freezer Meal Recipes

(High Protein • Gluten Free • Dairy lite • Low Inflammation)

1. Instant Pot Lemon-Garlic Chicken with Rice and Spinach

Nutrient Focus: Choline, B-vitamins, immune support

Ingredients

• 2 pounds chicken thighs or breasts

• 1½ cups jasmine rice or quinoa

• 3 cups bone broth

• Juice and zest of 1 lemon

• 4 garlic cloves, minced

• 2 cups chopped spinach

• 1 tablespoon olive oil

• ½ teaspoon turmeric

• Salt and pepper

Preparation

1. Combine all ingredients except spinach in a gallon-size freezer bag. Freeze flat.

2. When ready to cook, place the frozen mixture into the Instant Pot keep spinach set aside.

3. Cook on Manual High for 12 minutes; allow a natural release for 10 minutes.

4. Stir and fluff rice and mix in spinach before serving.

Storage: Keeps 3 months frozen.

2. Turkey, Sweet Potato, and Apple Hash

Nutrient Focus: Choline, iron, fiber, antioxidants

Ingredients

• 1 pound ground turkey

• 2 medium sweet potatoes, peeled and diced

• 1 apple, diced

• 1 onion, chopped

• 1 tablespoon olive oil

• ½ teaspoon cinnamon

• ½ teaspoon turmeric

• Salt to taste

Preparation

1. In a skillet, heat olive oil. Add onion and turkey; cook until turkey is browned.

2. Stir in sweet potato, apple, cinnamon, turmeric, and salt.

3. Cook until potatoes are tender, about 15 minutes.

4. Cool completely before transferring to meal-sized containers. Freeze.

Reheat: Warm on stovetop with a splash of broth or olive oil.

3. Ginger-Lime Beef and Vegetable Stir Fry

Nutrient Focus: Iron, choline, magnesium, omega-3s (if grass-fed beef used)

Ingredients

• 1 pound flank steak or filet mignon, thinly sliced

• 2 cups sliced bell peppers, all colors

• 1 cup snap peas

• 1 cup julienned carrots

• 2 tablespoons coconut aminos

• 1 tablespoon grated ginger

• Juice of 1 lime

• 2 garlic cloves, minced

Preparation

1. Combine all ingredients in a freezer bag. Freeze flat.

2. Thaw before cooking.

3. Heat a skillet or wok over medium-high heat. Cook for 8–10 minutes until beef is browned and vegetables tender.

4. Serve over jasmine rice or quinoa.

4. Instant Pot Chicken, Vegetable, and Lentil Stew

Nutrient Focus: Choline, iron, blood-sugar stability

Ingredients

• 2 chicken breasts or thighs

• 1 cup red lentils, rinsed

• 1 carrot, chopped

• 1 zucchini, chopped

• 1 small sweet potato, diced

• 3 cups bone broth

• 1 teaspoon turmeric

• 1 teaspoon cumin

• 1 tablespoon olive oil

• Salt to taste

Preparation

1. Combine all ingredients in a freezer bag and freeze flat.

2. To cook, place frozen contents in the Instant Pot with ½ cup water.

3. Cook on Manual High for 12 minutes; natural release for 10 minutes.

4. Stir in fresh parsley and lemon juice before serving.

5. Rosemary Chicken Meatballs with Roasted Vegetables

Nutrient Focus: Choline, selenium, zinc

Ingredients

For Meatballs:

• 2 pounds ground chicken

• 1 egg

• 1 tablespoon chopped fresh rosemary

• 2 garlic cloves, minced

• ½ cup almond flour

• Salt and pepper

For Vegetables:

• 2 sweet potatoes, cubed

• 2 parsnips, sliced

• 2 cups green beans

• 2 tablespoons olive oil

• 1 teaspoon thyme

• Salt and pepper

Preparation

1. Preheat oven to 400°F.

2. Mix all meatball ingredients; form into 1½-inch balls.

3. Place on parchment-lined baking sheet and bake 20 minutes until cooked through.

4. Toss vegetables with oil, thyme, salt, and pepper. Roast 25–30 minutes.

5. Cool both; freeze separately in portions.

Reheat: Bake from frozen at 350°F for 20–25 minutes.

6. Baked Miso Salmon with Ginger Rice

Nutrient Focus: Omega-3s, choline, digestion support

Ingredients

• 4 wild-caught salmon fillets

• 1 tablespoon white miso paste

• 1 tablespoon honey or coconut aminos

• 1 tablespoon grated ginger

• 2 cups cooked rice

Preparation

1. Stir miso, honey, and ginger into a paste. Spread over salmon.

2. Wrap each fillet individually and freeze.

3. Freeze rice in separate small containers.

4. To cook, bake salmon at 400°F for 25 minutes from frozen. Warm rice on stovetop.

Serve with: steamed green beans or bok choy.

7. Instant Pot Beef and Quinoa Chili

Nutrient Focus: Protein, fiber, iron

Ingredients

• 1 pound ground beef

• 1 cup quinoa

• 2 cans diced tomatoes

• 1 cup bell peppers, chopped

• 1 onion, chopped

• 1 tablespoon chili powder

• 1 teaspoon cumin

• 2 cups broth

• Salt as needed

Preparation

1. Combine all ingredients in a freezer bag. Freeze flat.

2. Cook from frozen in Instant Pot on Manual High for 25 minutes; natural release 10 minutes.

3. Adjust seasoning.

Serve with: avocado slices or sour cream.

8. Chicken and Broccoli Stir Fry with Coconut-Garlic Sauce

Nutrient Focus: Choline, vitamin B6, healthy fats

Ingredients

• 2 chicken breasts, sliced

• 2 cups broccoli florets

• 1 red bell pepper, sliced

• ½ onion, sliced

• ½ cup coconut milk

• 2 garlic cloves, minced

• 1 tablespoon coconut aminos

Preparation

1. Combine all ingredients in a freezer bag and freeze flat.

2. Thaw overnight.

3. Sauté in skillet for 10–12 minutes, adding coconut milk at the end.

4. Simmer 3–5 minutes until thickened.

9. Instant Pot Turkey, Rice, and Vegetable Soup

Nutrient Focus: Hydration, electrolytes, recovery support

Ingredients

• 1 pound ground or shredded turkey

• ½ cup jasmine rice

• 2 carrots, diced

• 2 celery stalks, chopped

• 1 zucchini, chopped

• 6 cups broth

• 1 bay leaf

• ½ teaspoon thyme

• Salt to taste

Preparation

1. Combine all ingredients in freezer bag and freeze flat.

2. Cook from frozen in Instant Pot on Manual High for 10 minutes; natural release 5 minutes.

3. Discard bay leaf and stir before serving.

10. Sweet Potato and Chicken Sausage Bake

Nutrient Focus: Vitamin A, iron, B-vitamins

Ingredients

• 2 large sweet potatoes, cubed

• 1 pound nitrate-free chicken sausage, sliced

• 1 apple, diced

• 1 onion, sliced

• 2 tablespoons olive oil

• 1 teaspoon thyme

• Salt and pepper

Preparation

1. Toss all ingredients in a large bowl until coated.

2. Transfer to a foil or glass baking dish.

3. Cover tightly and freeze.

4. To cook, bake at 400°F for 30–40 minutes (add 10 minutes if from frozen).

Freezer and Reheating Tips

• Label each bag or container with the meal name and date.

• Freeze meals flat to save space and allow even thawing.

• Prefer oven or stovetop reheating to preserve nutrients.

• Add fresh herbs, olive oil, or avocado when serving to enhance flavor and healthy fats.

• A squeeze of lemon or splash of apple cider vinegar before serving supports digestion and absorption.