5 Healthy Freezer Staples + 10 minute meal

Hello, we hope everyone had a great holiday weekend! Ours was spent primarily at the pool, because this Houston heat is just crazy!



Do you ever have days, or weeks, where you just aren’t feeling meal prep? Or you get home later than normal from work? I know this has happened to me, and the meals I have planned to make for the week just seem too overwhelming. I find myself scrounging through the freezer and the pantry for something I can throw together quickly.

Having a freezer stocked with healthy essentials can be a lifesaver in these situations. Im sharing some of my favorite healthy essentials for the freezer to make those emergency meals come together seamlessly!


  1. Frozen Vegetables

I always keep a stash of frozen vegetables on hand. Often times I will heat a cup for my daughter to compliment her meals. This is much easier and more convenient than having fresh veggies cleaned and washed and ready to go for each meal. Other times, I will use them as a base for my meals- leftover piece of salmon- perfect atop a bed of frozen green beans or broccoli. Frozen veggies are comparable nutritionally to fresh vegetables since they are flash frozen immediately after picking. This allows them to maintain most of their nutritional value.

frozen veggies


2. Frozen Fruit

Frozen fruit is perfect for a variety of meals and snacks. I love to use frozen fruit in smoothies instead of fresh fruit with ice as it gives a thicker and creamier consistency. Often times I will use frozen fruit when prepping my mason jar yogurt and granola parfaits for the week.  Frozen fruit alone also makes a fantastic treat for a hot summer day. As with the veggies, frozen fruit is nutritionally comparable to the fresh variety.

frozen fruit


3. Frozen protein- Salmon, Chicken

Protein is often times the component I’m lacking in a meal. I can always throw together some pasta or rice with some veggies, but having a source of protein is not always easy. Stocking up with frozen fish and chicken will ensure you never run short on protein! Precooked frozen options are also lifesavers when time is short- I love grilled chicken strips for an easy salad topper.

frozen salmon


4. Protein pancakes

Breakfast for many people is a hassle and often times skipped due to a lack of time in the mornings. I know mornings are chaotic in our house between getting ready for school and work and packing lunches, breakfast needs to be quick and easy. I have been prepping large batches of our Better For You Blueberry Pancakes for a nutritious, high protein breakfast that can be prepped in minutes. These are a much healthier option than a drive thru breakfast, a donut, or skipping out completely!


5. Frozen Meals

I am not a huge fan of frozen prepared meals as they are generally extremely high in sodium, calories and fat. This being said, I am also a busy, working mom and wife who knows that there are days in which getting a home cooked meal on the table is just not going to happen. For this reason, I try to keep a couple of healthier frozen prepared meals on hand for these emergency situations. Some brands to look for: Amy’s organic, Healthy Choice, Lean Cuisine and Kashi. But beware, even these healthier brands can have selections that are total diet bombs- make sure you are reading the label and looking for items with less than 500 mg of sodium.

amys frozen meal



And now for a recipe made completely from my healthy freezer staples!


10 minute Shrimp {Faux} Rice with Vegetables


This meal came together in about 10 minutes and was delicious and full of nutrition!

Shrimp {Faux} Rice with Vegetables
Cook time
Total time
Serves: 2 servings
  • 1 bag of frozen cauliflower rice
  • 1 bag of frozen stir fry vegetables
  • 10 cooked frozen shrimp
  • ¼ cup low sodium Soy sauce or coconut amines
  • 1 tbsp sesame oil
  1. Add frozen vegetables and cauliflower rice to large sauté pan with 1 tbsp sesame oil
  2. Sauté until almost heated through
  3. Add shrimp for the last 5 minutes so it can heat through
  4. Stir in soy sauce or coconut amines to coat veggies and shrimp thoroughly


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