❄️ Week 5: Budget-Friendly Freezer Meals - High-Protein Meal Prep
Welcome to Week 5 of your high-protein meal prep journey! This week is all about freezing ahead — batch-cooking hearty, one-pot meals that you can store, reheat, and enjoy anytime.
From Beef & Bean Chili to Lentil Loaf and Chicken & Rice Casserole, these recipes are designed to: - Save you time on busy nights - Reduce food waste - Keep your meals high in protein (25g+ per serving) - Use your Instant Pot, stockpot, or oven with minimal cleanup
Many recipes are inspired by my cookbooks: Stockpot Cookbook: 139 Simple and Hearty Recipes and 100 Beginner’s Instant Pot Bean and Grain Cookbook.
🛒 Shopping List (Serves 4, 5 Freezer Packs)
- 1 lb ground beef or turkey
- 1 lb chicken breast (or rotisserie chicken)
- 1 cup dried lentils (or 2 cans)
- 1 lb potatoes or sweet potatoes
- 1 cup long-grain rice or quinoa
- Onions, carrots, celery, bell peppers, frozen mixed veggies
- 1 can diced tomatoes, 1 can kidney or black beans
- Spices: chili powder, cumin, paprika, garlic powder, thyme
📅 Meal Plan Snapshot
- Mon: Beef & Bean Chili (Freezer Batch)
- Tue: Lentil Loaf (Make 2, Freeze 1)
- Wed: Chicken & Rice Casserole (Freezer-to-Oven)
- Thu: Turkey & Vegetable Soup (Instant Pot Freezer Meal)
- Fri: Black Bean Enchilada Bake (Assemble & Freeze)
- Sat: Flex Day (Thaw & Reheat One)
- Sun: Freezer Stock-Up Day
🔥 Featured Recipe: Beef & Bean Chili (Freezer Batch)
Servings: 6 | Protein: 28g | Time: 45 mins (or 25 mins in Instant Pot)
- 1 lb ground beef or turkey
- 1 onion, 2 bell peppers, chopped
- 3 garlic cloves, minced
- 1 can diced tomatoes
- 1 can kidney beans, drained
- 1 tbsp chili powder, 1 tsp cumin
- 1 tsp smoked paprika
- 1 cup broth
- Brown meat with onions and peppers.
- Add all ingredients. Simmer 30 mins (or Instant Pot: 10 min High Pressure).
- Cool slightly. Portion into freezer-safe containers.
- Label: “Beef Chili – Use within 3 months”.
💡 Thaw overnight in fridge or reheat from frozen in pot or microwave.
🧊 Prep Day Tips
- Cook 2–3 freezer meals on Sunday
- Use glass containers or heavy-duty freezer bags
- Leave ½” space at the top for expansion
- Label with name, date, and reheating instructions
- Double recipes like chili, soup, or casserole — freeze half
📘 More from Rossi Voss
- Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and freezer-friendly meals.
- 100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, filling meals using pantry staples.
- 100 Beginner's Air Fryer Rotisserie Recipes – Great for reheating frozen proteins quickly.
➡️ Coming Next: Week 6 – 30-Minute Meals for Busy Nights ⏱️
Stay consistent. Eat well. And keep your freezer full of good food!
— Rossi Voss
Author of the $0.99 Cookbook Series
rossivoss.blogspot.com