Sweet Potato Chilli
Vegetable Fajitas
Tomato and Pasta Soup
Potato, Sweetcorn and Jalapeño Soup
Mushroom and Barley Stew
Vegetable Cannelloni
Before you start
This collection was originally created as a low-cost, slimming-friendly monthly meal plan.
Food prices, branded products and healthy-eating plan calculations can change over time. Check current supermarket prices and calculate any nutritional or plan values using the exact ingredients you purchase.
Read every recipe before shopping. Some ingredients should be placed in the freezer bag immediately, while others—such as cheese, pasta, breadcrumbs, eggs, yoghurt or fresh garnishes—may need to be added during or after cooking.
Equipment you will need
Gather the following before beginning:
31 large freezer-safe bags or suitable containers;
an additional bag or container for the bonus meal;
freezer labels or a permanent marker;
chopping boards;
sharp knives;
measuring spoons;
several mixing bowls;
frying pans for recipes that require browning;
foil trays or freezer-to-oven dishes for casseroles;
enough freezer space to store the meals safely.
Download my shopping listReusable freezer bags and containers work well, provided they are clean, freezer-safe and can be sealed securely.
What to write on each freezer label
Label every empty bag or container before adding any food.
Write down:
the recipe name
the preparation date
the number of servings
whether the meal contains raw or cooked meat
what must be added later
the defrosting instructions
the cooking method
the approximate cooking time
suggested side dishes
any important allergen information.
Labelling the empty containers first is considerably easier than trying to write on cold, full or damp freezer bags.
How to prepare 31 freezer meals efficiently
1. Check the shopping list
Compare the full shopping list with the ingredients already in your cupboards, fridge and freezer.
Check quantities carefully. Preparing 31 meals requires a large amount of food, and discovering that an ingredient is missing halfway through the session can cause unnecessary delays.
2. Clear your workspace
Clean the kitchen thoroughly and make enough room for your ingredients, empty bags and prepared meals.
You will also need sufficient fridge space to keep chilled ingredients cold while you work.
3. Organise the ingredients by recipe category
Divide the ingredients into beef, chicken, pork and vegetarian groups.
You may find it easier to complete one category at a time rather than switching repeatedly between different types of meat.
4. Prepare vegetables in batches
Wash and prepare the vegetables required for the first group of recipes.
Keep the prepared vegetables separated into clearly labelled bowls so that the correct quantity goes into each meal.
5. Brown meat where required
Some recipes require mince, meatballs or chicken to be browned or sealed before freezing.
Follow each individual recipe rather than assuming every ingredient can be placed into its bag raw. Allow cooked ingredients to cool before sealing or freezing them.
6. Keep raw meat separate
Use separate chopping boards and utensils for raw meat and ready-to-eat ingredients.
Wash your hands, knives, worktops and boards thoroughly after handling raw beef, pork or chicken.
7. Fill and seal the bags
Complete one recipe at a time.
Check the recipe before sealing the bag, remove as much excess air as practical and make sure the closure is secure.
8. Freeze the meals flat
Where possible, lay freezer bags flat until frozen solid.
Flat bags are easier to stack, take up less space and generally defrost more evenly than large, irregularly shaped blocks.
Casseroles and pasta dishes can instead be frozen in appropriately sized freezer-safe dishes.
Freezing and defrosting the meals safely
Keep your fridge between 0°C and 5°C and your freezer at approximately −18°C. Freeze fresh ingredients before their use-by dates and follow the storage instructions printed on their packaging.
Defrost each meal fully in the fridge before cooking. Place the bag inside a bowl or container to catch any leaks and allow sufficient time for the centre of the meal to thaw.
Once food has fully defrosted, use it within 24 hours. Partially frozen food may cook unevenly, which means harmful bacteria could survive the cooking process.
Do not treat “cook from frozen” as the default method, particularly for bags containing raw chicken or large pieces of meat. Only cook directly from frozen where the ingredient packaging, tested recipe and appliance manufacturer all specifically state that it is suitable.
For best quality, the Food Standards Agency advises that meat is generally best used within two to three months of freezing, while fruit and vegetables are best within three to four months.
Beef Freezer Bag Meal Recipes
Teriyaki Beef
Beef chunks
5 tbsp Teriyaki Marinade
2 tbsp water
Stir fry veg
1 tso minced garlic
2 chillies
small ginger
To Prepare-
Add all the ingredients to the freezer bag and seal.
500g Extra Lean Beef Mince
1 red onion
1 Red pepper
1 Tin kidney Beans
1 Tin Chopped Tomatoes tomatoes
2 tbsp Tomato Puree
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, de-seeded and finely chopped
1 tsp chilli powder
Juice of 1 lime
1 tsp minced garlic
To Serve
cheddar cheese
1 cup (actual cup) of rice per person
To Prepare-
Brown the mince in a frying pan and leave to cool.
Finely dice the onion, peppers and chillies. Add all the ingredients to the freezer bag and seal.
450g extra-lean minced pork
2 onions
1 green pepper
1 tsp minced garlic
1 tbsp passata
Salt and pepper
2 tbsp finely chopped mixed herbs
1 egg
1 tsp smoked paprika
1 level tbsp of brown sauce
1 level tbsp tomato sauce
1 level tbsp Worcestershire sauce
To Prepare-
Dice the onions and peppers.
Add all the ingredients in a bowl and mix well. Press into foil containers to make the loaf.
Foil containers can be placed directly in the slow cooker.
4 lean "sizzle steaks" (thin) sliced into strips
1 tbsp worcester sauce
1 tsp vegetable oil
1 red pepper
1 yellow pepper
1 red onion
1 tsp smoked paprika
1 tsp cumin
Juice of 1 lime
1 tsp minced garlic
2tbsp tomato purée
To serve: SW Chips and 40 g cheese
To Prepare-
Cut the peppers and onions into strips. Finely chop the chillies.
Add all the ingredients to the freezer ba and seal.
Sloppy Joes
500g Extra Lean Beef Mince
2 tsp minced garlic
1 small onion
2 tins chopped tomatoes
salt & pepper to taste
1 teaspoon basil
1 teaspoon sweeter
1 vegetable Stock cube
1 tbsp tomato purée
To Prepare-
Brown the mince in a frying pan and leave to cool.
Finely dice the onion.
Add all the ingredients to the freezer bag and seal.
Cheese Burger Stuffed Pasta Shells
Jumbo pasta shells
500g Extra lean beef mince
2 x Cartons passata
1 tbsp Mustard powder
1 tablespoon Worcestershire sauce
1/2 teaspoon black pepper
40g extra light cheddar per person
Gherkins chopped
To Prepare-
Brown the mince in a frying pan and leave to cool.
Mix everything, except the pasta shells, together with half of the passata. Stuff each shell with the mix then top with cheese, rest of the passata and gherkins.
Add to a foil tray or freezer bag. Foil tray can be placed into slow cooker.
500g Extra Lean Beef Mince
2 tsp minced garlic
1 small onion
2 tins chopped tomatoes
salt & pepper to taste
1 teaspoon basil
1 teaspoon sweeter
1 vegetable Stock cube
1 tbsp tomato purée
To Prepare-
Finely dice the onions
In a bowl, mix together the mince, garlic, tomato purée and the egg. Add a pinch of salt and pepper.
Form into small meatballs using your hands and fry off to seal them.
Add all the ingredients to the freezer bag and seal.
450g of extra lean beef mince
1 large onion
2 tsp minced garlic
heaped teaspoon of fresh grated ginger
2 teaspoons of cumin seeds
2 teaspoon of ground coriander
2 teaspoons of chilli powder
1 teaspoon of garam masala
1 teaspoon of turmeric
1 cup of frozen peas
4 tablespoons of tomato paste
freshly chopped coriander to serve
salt and black pepper
Low calorie cooking spray
To Prepare-
Finely chop the onion.
Brown the mince, add all the ingredients to the freezer bag and seal.
Beef Casserole
700g lean casserole steak, visible fat removed, cut into bite-sized pieces
2 tsp minced garlic
2 onions
3 carrots
handful new potatoes
600ml cold beef stock
salt and freshly ground black pepper
2 tsp dried mixed herbs
1 carton passata
Roughly chop all the veg.
Add all the ingredients to the freezer bag and seal.
4 lean "sizzle steaks" (thin) sliced into strips
1 tbsp worcester sauce
1 tsp vegetable oil
1 red pepper
1 yellow pepper
1 red onion
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies de seeded
1tsp chilli powder
Juice of 1 lime
1 clove garlic, crushed
2tbsp tomato purée
Add all the ingredients to the freezer bag and seal.
Chicken Freezer Bag Meal Recipes
Lemon and Garlic Chicken
*defrost before cooking*
2 tsp minced garlic
Low calorie cooking spray
1 tbsp dried parsley
2 tbls lemon juice
4 skinless chicken breasts
To Prepare-
Add all the ingredients to the freezer bag and seal.
Teriyaki Chicken
Frozen Chicken Breast Pieces (pre cooked, cook from frozen)
5 tbsp Teriyaki Marinade
2 tbsp water
Stir fry veg
2 cloves garlic
2 chillies
1 tsp pureed ginger
1/2 lime, Sliced
To Prepare-
Add all the ingredients to the freezer bag and seal.
Lime Chicken
*defrost before cooking*
4 medium skinless chicken breasts
Juice of 2 limes
1 Tin sweetcorn
2 tsp minced garlic
1/2 red onion, finely diced
1 tin black beans
1 tsp smoked paprika
1 teaspoon ground cumin
salt and pepper
To serve: Rice
To Prepare-
Add all the ingredients to the freezer bag and seal.
1 bag frozen chicken (Pre cooked, cook from frozen)
Juice of 1 lime
5 tbsp tikka curry powder
Salt and freshly ground black pepper
Low calorie oil spray (less than one calorie per spray)
1 onion
3 tsp minced garlic
2.5cm
1 red chilli
1 tsp each of ground cinnamon and ground cumin
6 level tbsp tomato purée
To serve: Rice
5 tbsp fat free natural fromage frais
140g fat free natural yogurt
To Prepare-
Peal and grate the onion and ginger. Deseed and chop the chilli
Add all the ingredients to the freezer bag and seal.
*Defrost before cooking*
4 medium chicken breasts, thinly sliced into strips
1 x 180g pack light cream cheese
1 red pepper
1 yellow pepper
1 red onion
1 red chilli, finely diced (omit if you don't want spice!)
4 tbsp tomato puree or passata
1 tsp minced garlic
4 tbsp Cajun Spice mix
50ml Chicken stock
300g dried pasta
Low calorie cooking spray
To Prepare-
Finely diced the peppers, onion and chillies.
Heat a large, deep frying pan over a medium heat and spray with frylight. Add the chicken breasts and fry off. Once the chicken is sealed, add the red & yellow peppers, onion, garlic and chilli. Fry of for 2-3 minutes.
Add the tomato puree, chicken stock and cream cheese to the frying pan with the chicken and veg mix. Stir until a sauce is formed.
Half cook the pastas (half the cooking time on the pack) and mix everything together.
Add all the ingredients to the freezer bag and seal.
Chicken Parmigiana Casserole
1 Bag frozen Chicken pieces (pre cooked, cook from frozen)
240g wholemeal bread, made into breadcrumbs
25g Parmesan, grated
2 tsp minced garlic
1 carton passata
1 tsp sweetener sugar
1 tsp mixed herbs
half a 125g ball of light mozzarella
low calorie cooking spray
1 beef tomato, sliced
To Prepare-
Using a casserole dish, layer with the chicken and pour over the passata. Add the sweetener and herbs and mix,
Top with breadcrumbs and the 2 cheeses and the beef tomato, sliced.
Cover with clingfilm. If using a freezer bag, omit the breadcrumbs, cheese and tomato. Freeze the chicken mix then top with the breadcrumbs and cheese when cooking.
1 Bag frozen chicken (pre cooked, cook from frozen)
red onions, sliced
1 red pepper, sliced
1 yellow pepper, sliced
4 large tomatoes, sliced
2 tsp minced garlic
1 teaspoon smoked paprika
Low Calorie cooking spray
2 tablespoons balsamic vinegar
1 tsp cayenne pepper
large handful of new potatoes, quartered
Salt & pepper
To Prepare-
Chop the pepper, tomatoes and onions.
Add all the ingredients to the freezer bag and seal.
1 Bag Frozen Chicken (pre cooked, cook from frozen)
8 rashers of bacon- all visible fat removed
10 tbsp Worcestershire sauce
2 tsp mustard powder
2x 500g passata
6 tbsp balsamic vinegar
2 tsp minced garlic
6 tbsp sweetener
Salt and freshly ground black pepper
2 tsp smoked paprika
2 peppers
1 large red onion
Diced 1/2 a bag of frozen vegetables
200ml made up beef stock, cooled
To serve
160g extra light cheddar cheese (40g per person)
To Prepare-
Chop the pepper, tomatoes and onions.
Add all the ingredients to the freezer bag and seal.
BBQ Pulled Chicken
*defrost before cooking*
4 large chicken breasts
1 tsp mustard powder
5 tbsp Worcestershire sauce
500g passata
3 tbsp balsamic vinegar
2 cloves of garlic, crushed
3 tbsp sweetener
Salt and pepper
1 red onion
To Prepare-
Chop the pepper, tomatoes and onions.
Add all the ingredients to the freezer bag and seal.
Pork & Sausage Freezer Bag Recipes
Ham cheese potatoes
300g potatoes
Low fat ham
Baxters Cream of chicken soup
To serve-
40g extra light cheese per person
To Prepare-
Add all the ingredients to the freezer bag and seal.
Breakfast Casserole
6 SW sausages
2 peppers, diced
Handful of mushrooms
1/2 medium onion
1 teaspoon minced garlic
salt and fresh ground black pepper
4 large eggs
40g extra light cheese per person
Dice the onions and mushrooms
Add all the ingredients, except the eggs, to the freezer bag and seal.
Crack the eggs into the casserole 1 hour before it's finished cooking
Cowboy Hotpot
1 onion
1 green pepper
2 carrots
125 g frozen green beans
6 bacon medallions all fat removed
1 tin baked beans
1 tin sweet corn
1 tablespoon tomato puree
450 g potatoes
1 tsp smoked paprika
Chop the onion, pepper, carrots, potatoes and bacon.
Add all the ingredients to the freezer bag and seal.
Muffins
4 English muffins
4 large eggs
5 slices Cheddar cheese
10 thin slices lean ham
salt and pepper
Cut open the muffins and top with ham and cheese.
Crack the egg into a ramekin dish and microwave for 2 minutes Add to the muffins with cheese, wrap each one in cling film then add to the freezer bag.
500g diced pork
fresh coriander chopped
fresh mint chopped
1 tsp cayenne chilli pepper
1 lemon (or lime) juice
2 tsp minced garlic
Salt and pepper
1 or 2 green peppers cut into large chunks
Kebab sticks
To Prepare-
Add the pork and peppers to the sticks then place in the freezer bags.
Add all the ingredients to the freezer bag and seal.
6 SW Iceland sausages
1 Large potato, chopped into small cubes
3 Carrots
Handful of Mushrooms
1 Red Pepper
1 yellow pepper
1 Red Onion
2 Cartons of Pasata (sieved tomatoes) and a dash of water
1 Teaspoon of smoked paprika
1 Teaspoon of fresh basil
1 Teaspoon of sage
1 teaspoon of chillies
1 tsp smoked paprika
Salt & Pepper to taste
1 clove of garlic
1 Stock Cube
1 tin baked beans
1 tin kidney beans, washed
To Prepare-
Chop the potatoes, carrots mushrooms, peppers and onion.
Top with the rest of the ingredients and seal.
6 Slimming World sausages
2 small onions
200g diced bacon
1 cup water
1 tbsp Mustard powder
1 tbsp Worcestershire Sauce
1/4 tsp smoked paprika
2 tablespoons of tomato ketchup
To Prepare-
Slice the onions
Add all the rest of the ingredients to the bag and seal.
Vegetarian Freezer Bag Recipes
1 medium-large sweet potato, peeled and diced
1 large onion, diced
2 tsp minced garlic
2 tablespoons chili powder
4 teaspoons ground cumin
¼ teaspoon salt
2½ cups water
2 tins black beans, rinsed
1 tin diced tomatoes
1 tin chopped tomatoes
Juice half a lime
To Prepare-
Peel and shp the potato into bite sized chunks. Dice the onion,
Add all the ingredients to the freezer bag and seal.
Vegetable Fajitas
4 Mixed Peppers (red, yellow, orange, green, any)
1 Medium Red
1 Medium Onion
200g Mushrooms
2 tsp minced garlic
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, deseeded and finely chopped
1tsp chilli powder
Juice of 1 lime
2tbsp tomato purée
To Prepare-
Slice all the veg.
Add all the ingredients to the freezer bag and seal.
2 tins of chopped tomatoes
1 tin of baked beans
4 small pickled onions (or one large one)
1/2 pint veg stock
salt & pepper
1 tsp Worcester sauce
1/2 tsp sweetener
To Prepare-
Add all the ingredients to the freezer bag and seal.
Potato, Corn and Jalapeno Soup
6 potatoes
2 cans sweetcorn drained
2 jalapeños, deseeded and sliced
½ teaspoon salt
1 teaspoon cumin
½ teaspoon oregano
½ teaspoon ground coriander
300ml veg stock
Before serving:
Juice of 1 lime
chives (optional garnish)
To Prepare
Cut the potatoes into chunks
Add all the ingredients to the freezer bag and seal.
Mushroom Barley Stew
1 punnet mushrooms
2 carrots
1 celery rib
1 onion
1/5 can diced tomatoes
1 cup uncooked barley
To Prepare
Slice the veg
Add all the ingredients to the freezer bag and seal.
Vegetable Enchiladas
You will need-
4 Mixed Peppers (red, yellow, orange, green, any)
1 Medium Red
1 Medium Onion
200g Mushrooms
2 tsp minced garlic
1 tsp smoked paprika
1 tsp cumin
2 fresh red chillies, deseeded and finely chopped
1tsp chilli powder
Juice of 1 lime
2tbsp tomato purée
1 pack cannelloni pasta
Cannelloni
1 carton of passata
To serve-
Extra Passata
To Prepare-
Slice all the veg.
Mix all the ingredients (using only 3/4 of the passata) together, except the pasta. Stuff the mixture in the pasta shells then place in the freezer bag.
Top with the rest of the passata
What should I serve with freezer meals?
A few simple side dishes can turn the freezer recipes into complete family dinners.
Useful options include:
rice;
pasta;
noodles;
mashed potatoes;
baked potatoes;
couscous;
wraps;
steamed vegetables;
mixed salad;
crusty bread.
Write the chosen side dish on the freezer label so that it can be added to your weekly shopping list.
Frequently asked questions
Do I have to prepare all 31 meals on the same day?
No. You can divide the plan into four smaller sessions and prepare one recipe category at a time.
Another option is to choose seven or ten recipes from the collection and repeat the process when freezer space becomes available.
Can I cook these freezer meals from frozen?
Fully defrosting the meal in the fridge is the safest default method.
Food should be completely thawed before cooking unless its packaging, the tested recipe and your appliance manufacturer specifically state that it can safely be cooked from frozen.
How long will homemade freezer meals keep?
Always follow the storage guidance for the individual ingredients.
For best quality, meals containing meat are generally best used within two to three months. Vegetable-based meals are generally best within three to four months.
Can I use reusable containers?
Yes. Use clean freezer-safe containers with secure lids.
Leave a little expansion space where appropriate, particularly for soups and liquid sauces.
Can the recipes be doubled?
Most can be doubled, but divide the ingredients between two appropriately sized containers.
Freezing one very large bag can make defrosting slower and may cause the meal to cook unevenly.
Should pasta, cheese and dairy products go in the freezer bag?
It depends on the recipe.
Pasta can soften, some dairy-based sauces may separate and breadcrumb toppings can lose their texture. Where appropriate, freeze the main sauce or filling and add these ingredients during the final cooking stage.
How do I know which meal to use first?
Date every bag and organise the freezer so that the oldest meals are easiest to reach.
Keeping a written freezer inventory on the door can also help you avoid forgotten meals.
More batch-cooking recipes
For a smaller meal-prep session, try my:
Slimming-friendly recipe disclaimer
These recipes are intended to provide healthier, slimming-friendly meal inspiration.
Any nutritional information or healthy-eating plan calculations should be treated as estimates and checked using the exact ingredients and serving sizes you use.
Fill your freezer for the month ahead
Preparing 31 meals is a big project, but you do not need to complete everything in one session.
Choose the recipes your family will enjoy, download the shopping list and start with one category. Even seven prepared meals can make the following week considerably easier.
Label everything clearly, defrost each meal safely and enjoy having a homemade dinner ready when you need it most.
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