quick & easy

20 Healthy, Amazing Freezer Meals to Lose Weight

Here's how to prepare a healthy dinner—fast!—thanks to these freezer-friendly meals.

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20 Healthy, Amazing Freezer Meals to Lose Weight

Here's how to prepare a healthy dinner—fast!—thanks to these freezer-friendly meals.

Let’s be real. When 5 p.m. rolls around, the last thing you want to do is brave the supermarket and start cooking dinner from scratch. And yet, every evening, you find yourself in a mob of hangry individuals racing to the poultry line, or you’re by yourself staring at an empty fridge. And breakfast? Forget it. You’d rather hit snooze than fry an egg! Luckily, we’ve got 20 solutions, and all it requires is some Tupperware and a freezer. So grab your cup of tea and read through these to get inspired! And to shrink your belly while you’re at it, find out The Best Recipe to Melt Fat!

1

MEDITERRANEAN QUINOA BURGERS

Freezer meals quinoa burger

Nutrition: 389 calories, 7.2 g fat (1.6 g saturated), 633 mg sodium, 67.5 g carbs, 12 g fiber, 5.3 g sugar, 26.6 g protein (calculated without salt)

Quinoa gets about just as much praise as Carrie Underwood’s legs, so what’s with all the hype? For starters, quinoa is the only grain considered a complete protein (AKA it contains all nine essential amino acids), making it an ideal source for vegetarians and vegans. This super versatile food is also packed with the ultimate hunger-squashing combo: protein and fiber. Adding the fit grain to recipes like these Mediterranean burgers is an easy way to boost their nutritional profile and your weight loss.

Get the recipe from Well Plated.

2

BREAKFAST CASSEROLE

Freezer meals breakfast casserole

Nutrition: 244 calories, 14.4 g fat (4.6 g saturated), 13.8 g carbs, 1.5 g fiber, 2.4 g sugar, 12.6 g protein

Morning munchies just got a whole lot easier with this breakfast casserole. Not only is it low carb and packed with protein, but it’s brimming with nourishing veggies like spinach. Although this green has lost some of its fame to the trendy kale, spinach is a nutrient powerhouse, rich in lutein and zeaxanthin, phytochemicals that ward off age-related macular degeneration and cataracts. Plus, Pop Eye’s go-to offers hefty amounts of fatigue-crushing iron, bloat-banishing potassium, and folate. For more skinny recipes check out these 20 Best-Ever Recipes for Zero Belly.

Get the recipe from Sally’s Baking Addiction.

3

OVEN BAKED CHICKEN STRIPS

Freezer meals chicken strips

Nutrition: 110 calories, 2.7 g fat (<1 g saturated), 129 mg sodium, 12.9 g carbs, <1 g fiber, 0 g sugar, 8.2 g protein

From the pick-up line to soccer practice, dance lessons, violin, and everything in between, who has time to stop at the grocery store and cook an elaborate meal? Luckily for you, creating a balanced, kid-approved dinner just got a lot easier with these Oven Baked Chicken Strips. Made with wholesome ingredients and 8 grams of satiating protein, this is one of those healthy chicken recipes you’ll make again and again!

Get the recipe from Happy Monday Saver.

4

MUFFIN TIN OATMEAL

Freezer meals muffin tin oatmeal

Nutrition: 136 calories, 2.4 g fat (0 g saturated), 112 mg sodium, 25.1 g carbs, 4 g fiber, 4 g sugar, 3.9 g protein (calculated without tops)

With the new year (and then bikini season in a few months!) comes new body goals. And with so many slimming options, oatmeal is a weight loss breakfast staple. These individual oats are easy to make, freeze, thaw and reheat on those rushed mornings when you don’t have time to think about breakfast. For more waist-whittling morning meals, check out these 50 Best Breakfast Foods for Weight Loss—Ranked!

Get the recipe from Edible Perspective.

5

BROCCOLI PARMESAN MEATBALLS

Freezer meals broccoli parmesan meatballs

Nutrition: 64 calories, 4.4 g fat (1.6 g saturated), 98 mg sodium, 2.4 g carbs 1 g fiber, 0 g sugar, 4.8 g protein

Fibrous broccoli and belly-shrinking almonds probably don’t come to come to mind when you think of meatballs, but this meatless recipe is so flawless, you may want to start. With just 64 calories, 2.4 grams of carbs and less than 5 grams of fat per meatball, add these to one of your cheat meals and you”ll still be on your way to a slimmer, healthier you!

Get the recipe from Oh My Veggies.

6

TUSCAN WHITE BEAN SOUP

Freezer meals white bean soup

Nutrition: 538 calories, 5.2 g fat (1.5 g saturated), 299 mg sodium, 86 g carbs, 35.5 g fiber, 3.4 g sugar, 38.4 g protein

Beans are one of the best weapons against obesity-related diseases thanks to their sky-high fiber content. And it’s not just basic fiber—this soup contains a whopping 36 grams of a special form called “resistant starch,” which resists digestion and helps to prevent blood sugar spikes. In fact, a recent study found diabetics who ate one cup of beans every day for three months saw better improvements in fasting blood sugar, cholesterol, and even body weight than a group who ate one cup of equally-fibrous whole-wheat products.

Get the recipe from Gimmie Some Oven.

7

BUTTERNUT SQUASH APPLE SOUP

Freezer meals apple soup

Nutrition: 325 calories, 16.1 g fat (4 g saturated), 320 mg sodium, 41 g carbs, 7.2 g fiber, 16.8 g sugar, 10 g protein (calculated with 3 cups low sodium stock and no salt)

Boost your immunity, protect your vision, and meet your weight loss goals with this winter soup. It’s naturally sweet, creamy, and super filling. For more slimming bowls, check out these 20 Best-Ever Fat Burning Soups!

Get the recipe from Well Plated.

8

NO BAKE PEANUT BUTTER BARS

Freezer meals peanut butter bars

Nutrition: 218 calories, 11.5 g fat (1.9 g saturated), 118 mg sodium, 25.6 g carbs, 3 g fiber, 13 g sugar, 7 g protein (calculated with uncooked quinoa and 1/2 cup raisins)

According to a study in the International Journal of Obesity and Related Metabolic Disorders, peanuts can help you scorch more calories. In fact, subjects’ metabolic rate jumped by 11 percent when they ate about 500 calories of peanuts daily for 19 weeks. While you won’t be getting quite that many calories from peanuts here, you can still to reap the legumes metabolism boosting effect and high fat, high protein content. (Later, munchies!. Pair one of these bars with an apple, pear or other grab-and-go fruit for a healthy and quick breakfast.

Get the recipe from Well Plated.

9

KALE ROASTED PEPPER, & FETA EGG MUFFINS

Freezer meals egg muffins

Nutrition: 47 calories, 2.3 g fat (1 g saturated). 109 mg sodium, 1.5 g carbs, 0 g fiber, 1 g sugar, 5 g protein

If you’re searching for a low cal, low carb breakfast option, look no further; these egg muffins less than 50 calories a piece! Pack them, freeze them, reheat them. They’ll shrink your waist, boost your health and please your taste buds!

Get the recipe from Two Peas and Their Pod.

10

BACON TURKEY BURGERS

Freezer meals bacon turkey burgers

Nutrition: 354 calories, 22 g fat (5.2 g saturated), 650 mg sodium, 2.5 g carbs, <1 g fiber, <1 g sugar, 40 g protein (calculated without salt)

With just seven ingredients, these Bacon Turkey Burgers are both wholesome and simple. The crispy crumbled bacon adds crunch while the zucchini keeps the burgers moist. What’s more? They’ve got 40 grams of muscle building protein and 22 grams of satiating fat. Don’t forget, your body needs fat for your brain, skin tissue, hormones and metabolism to function properly.

Get the recipe from Lisa’s Dinner Time Dish.

11

CLASSIC DINNER PANCAKES

Freezer meals dinner pancakes

Nutrition: 230 calories, 8.8 g fat (4.7 g fat), 352 mg sodium, 29.2 g carbs, <1 g fiber, 5.4 g sugar, 8.2 g protein (calculated without salt)

Breakfast for dinner? Yes, please. These fluffy pancakes contain full-fat buttermilk; but before you go switching it out for a less fatty variety, consider this: A 2013 study review in the European Journal of Nutrition found that people who eat the fatty stuff are less likely to suffer from obesity than those who try and skip the calories with low-fat dairy. It may pack in more calories, but it’s also more filling, helping you achieve and maintain that flat belly.

Get the recipe from Pinch of Yum.

12

SPICY SMOKY SWEET CHILI

Freezer meals smoky sweet chili

Nutrition: 354 calories, 6 g fat (1.9 g saturated), 598 mg sodium, 42.9 g carbs, 11.1 g fiber, 14 g sugar, 33.6 g protein (calculated without salt)

As the temperatures drop, few meals satisfy like a steamy bowl of chili. It’s full of belly slimming fiber, muscle-building protein, and energy boosting carbs thanks to its rich bean and meat content. When it comes to ground beef, always opt for grass-fed. It’s naturally leaner, has fewer calories and contains higher levels of omega-3 fatty acids, which have been shown to reduce the risk of heart disease.

Get the recipe from Iowa Girl Eats.

13

HEALTHY PUMPKIN CHEESECAKE MUFFINS

Freezer meals pumpkin muffins

Nutrition: 162 calories, 6.5 g fat (4.9 g saturated), 135 mg sodium, 24.3 g carbs, 3.5 g fiber, 8 g sugar, 4.7 g protein

Been guilty of biting into one of Starbucks’ Pumpkin Cream Cheese Muffins a time or two? With 420 calories, 13 grams of fat, 420 milligrams of sodium, 71 grams of carbs and 47 grams of sugar, it’s one fattening pastry. Whip up a batch of these instead. They have half the fat, one-fourth the sodium, and one-third the carbs! And when it comes to the battle of the bulge, few foods are more powerful than greek yogurt (the staple ingredient in this skinny version). It’s loaded with satiating protein to keep you full, gut friendly bacteria that aids in digestion, as well as calcium and vitamin D, which are essential for bone health.

Get the recipe from Chelsea’s Messy Apron.

14

SPINACH LASAGNA ROLL UPS

Freezer meals lasagna roll ups

Nutrition: 110 calories, 2.7 g fat (<1 g saturated), 129 mg sodium, 12.9 g carbs, <1 g fiber, 0 g sugar, 8.2 g protein

Whether you’re a busy mom of four or just looking to impress your significant other on the fly, these lasagna roll ups have you covered. They’re packed with protein-rich dairy and nutrient-dense spinach. The best part? With just 110 calories and 2.7 grams of fat per serving, this is one lasagna dish that won’t leave you loosening your belt buckle.

Get the recipe from Thriving Home Blog.

15

TWICE BAKED BUFFALO CHICKEN SWEET POTATOES

Freezer meals chicken sweet potatoes

Nutrition: 248 calories, 4.6 g fat (1.8 g saturated), 182 mg sodium, 35.8 g carbs, 5.4 g fiber, 3.3 g sugar, 16 g protein

One of these flavor-packed, twice baked potatoes serves up 16 grams of satiating protein, 25 percent of the day’s belly-filling fiber and 11 times the recommended daily intake of vitamin A, a nutrient that aids immune function, vision, reproduction and cellular communication! Plus, the flaming buffalo sauce will heat things up in your calorie scorching oven!

Get the recipe from The Creative Bite.

16

HAM, EGG & CHEESE SANDWICHES

Freezer meals egg sandwich

Nutrition: 218 calories, 5 g fat (2 g saturated), 561 mg sodium, 26.2 g carbs, 2 g fiber, 2.3 g sugar, 17 g protein (calculated with low sodium natural sliced ham and organic English muffins)

It doesn’t get much easier than taking a precooked breakfast sandwich out of the freezer, popping it in the microwave and running out the door. The problem is most of the varieties filling the freezer aisle contain questionable ingredients and scary salt counts. Skip the belly bloat and throw together these sammies, instead!

Get the recipe from Damn Delicious.

17

STUFFED TACO SHELLS

Freezer meals stuffed taco shells

Nutrition: 96 calories, 2 g fat (<1 g saturated), 121 mg sodium, 10.3 g carbs, 1.2 g fiber, 1.6 g sugar, 8.4 g protein (calculated with reduced fat Mexican Blend Shredded Cheese)

Want to give your palate a taste of Italy and Mexico at the same time? These Taco Shells combine the two just as flawlessly as peanut butter combines with jelly, and they won’t empty your calorie bank. Plus, mini indulgences are one of the 30 Skinny Secrets from the World’s Sexiest Women.

Get the recipe from Shugary Sweets.

18

CAULIFLOWER CHICKPEA WRAPS

Freezer meals cauliflower wrap

Nutrition: 384 calories, 10.6 g fat (1.2 g saturated), 61.7 g carbs, 12.6 g fiber, 4.5 g sugar, 14.7 g protein (calculated without salt)

With a rocking fiber and protein content that increase satiety, chickpeas are a weight loss superfood. In fact, a number of studies have shown that people who add them to a reduced-calorie diet lose more weight and have lower cholesterol. This recipe contains 50 percent of the recommended daily intake for dietary fiber and 15 grams of protein. As if that’s not enough, it’s vegan-friendly!

Get the recipe from The Muffin Myth.

19

MINI TURKEY MEATLOAFS

Freezer meals mini meatloafs

Nutrition: 248 calories, 11 g fat (2.7 g saturated), 154 mg sodium, 17.3 g carbs, 2.9 g fiber, 4.8 g sugar, 21 g protein (calculated with low-sodium sauce)

Meatloaf may seem like a lot of work and the complete waste if you live alone, which is why we love these individual-sized ones. They’re low in carbs, full of protein, and packed with whole food ingredients that won’t wreck havoc on your waistline. P.S. Kids love just about anything that’s mini or all their own (even meatloaf). For more fuss-free meals you can freeze, check out these 35 Healthy Crock Pot Recipes.

Get the recipe from Lauren Belcher Fitness.

20

BREAKFAST QUESADILLAS

Freezer meals breakfast quesadilla

Nutrition: 392 calories, 12.6 g fat (4.8 g saturated), 396 mg sodium, 45.4 g carbs, 9 g fiber, 1.7 g sugar, 26.1 g protein (calculated with Swiss)

Eggs, spinach, white beans, and shredded cheese are sandwiched inside a whole wheat tortilla to deliver a freezable power breakfast. Thinking about ditching the yolks? Don’t. Once considered sinful, the yolk part of the eye contains a fat-burning nutrient called choline, which means opting for whole eggs can help you trim down!

Get the recipe from Well Plated.