4 Freezer Friendly Meals

4 Freezer Friendly Meals

One of the easiest ways to stay on track with your health goals - and save time and stress during the week - is through weekly meal prep. By dedicating a little time to batch cooking on the weekend, you can stock your fridge and freezer with nourishing, ready-to-go meals that make healthy eating simple and effortless.

Whether your week is packed with work, family commitments, or fitness goals, having healthy freezer-friendly meals prepared in advance means you’ll always have nutritious options at your fingertips - no last-minute takeout or rushed dinners required.

From hearty dinners to high-protein snacks, these recipes are designed to freeze beautifully, lock in flavour and nutrients, and help you stay consistent with your goals. Here are just a few delicious and freezer-friendly recipes you can find inside the Zing Wellbeing App to make your weekly prep easier than ever.

4 Freezer Friendly Meals

Chicken Chimichurri

Serving: 4

Ingredients

  • 400g chicken breast, cut into strips 
  • 2 tbsp olive oil
  • 2 tbsp red wine vinegar
  • Squeeze of lemon juice
  • 2 tbsp coriander
  • 2 tbsp parsley 
  • 1 tbsp dried oregano 
  • ½ tsp cumin powder
  • 1 fresh red chilli, chopped
  • 1 ½ tsp minced garlic 
  • Salt and pepper to taste
  • 1 cup brown rice, uncooked (2 cups cooked)

Method

  1. Combine chicken with all herbs and sauces, marinate for minimum 1 hour or freeze for up to 3mths. 
  2. Pan-fry over medium high heat until fully cooked. 
  3. Serve over rice or in a tortilla wrap! 
Macros per serve

Calories: 357

Protein: 33g 

Carbs: 15g 

Fat: 11g 

Fibre: 2g

Health benefits 

Chicken Breast - Lean source of complete protein. Supports muscle repair, metabolism, and satiety.

Olive Oil - High in monounsaturated fats and polyphenols. Supports heart health and anti-inflammatory pathways.

Herbs & Spices - Coriander, parsley, oregano, and cumin offer flavonoids, antioxidants, and digestive support.

Garlic and chilli add immune-boosting and thermogenic effects.

Brown Rice - Whole grain with complex carbs and fibre. Supports gut health and sustained energy.

Lemon & Vinegar - Boost vitamin C and iron absorption. Add brightness and aid digestion.

Hawaiian Chicken Tacos

Serving: 6 

FREEZE TOGETHER:

  • 600 grams boneless skinless chicken thighs

  • 2 cups fresh pineapple, finely chopped

  • 1 jalapeño, minced (remove ribs and seeds for less heat)

  • 1/2  red onion, diced

  • 3 cloves garlic, minced

  • 1 tsp chilli powder

  • 1 tsp cumin

  • 1 tsp salt

  • 1 tbsp sriracha

  • 1 tbsp mustard

To serve:

4-6 Soft or hard taco shells

200g coleslaw mix

SLOW COOKER: Add 1/4 cup of water before cooking. From thawed, add all ingredients for 3-4 hours on high.

FINAL STEP: Shred chicken and serve with Slaw in tortillas. 

Macros per serve

Calories: 330 

Protein: 22g 

Carbs: 19g 

Fat: 16g 

Fibre: 2g

Health benefits

Chicken Thighs - Rich in complete protein, iron, and zinc. Higher fat content than breast, but adds flavour and satiety.

Pineapple - High in vitamin C, bromelain, and natural enzymes. Supports digestion, immunity, and anti-inflammatory pathways.

Jalapeño, Garlic, Onion Add antioxidants, prebiotics, and metabolic support. Support gut health and immune function

Spices (Chilli, Cumin, Mustard) - Offer anti-inflammatory and thermogenic benefits. Enhance flavour and circulation.

Sriracha - Adds heat and capsaicin, which may aid metabolism. Can be adjusted for spice tolerance.

Gut Gold Soup

Serving: 6

FREEZE TOGETHER:

  • 2 tbsp olive oil

  • half an onion, chopped

  • 2 cloves garlic, chopped

  • 1 head of cauliflower, chopped into about 5 cups of chunks or florets

  • 1 cup cashews

  • 1 tbsp turmeric

  • 2 tsp salt

  • a squeeze of lemon juice

SLOW COOKER: Add three cups of water before cooking. From frozen, add all ingredients 3-4 hours on high.

FINAL STEP: Blend soup until smooth. Add more water, 1/2 cup at a time, to reach desired consistency.

Macros per serve

Calories: 197 

Protein: 5.5g 

Carbs: 13g 

Fat: 15g 

Fibre: 3g

Health benefits

Cauliflower - High in fibre, vitamin C, and glucosinolates. Supports gut health, detoxification, and hormonal balance.

Cashews - Rich in healthy fats, magnesium, and plant protein. Support brain function, mood, and satiety.

Garlic & Onion - Provide prebiotics, sulfur compounds, and antioxidants. Support immune health and digestion.

Turmeric & Lemon Juice - Turmeric offers curcumin, a potent anti-inflammatory.

Lemon boosts vitamin C and iron absorption.

Beef stew

Serving: 6

FREEZE TOGETHER:

  • 1 kg beef chuck, fat trimmed, cut in small-ish pieces

  • 1 medium onion, sliced thinly

  • 6 stalks celery, sliced diagonally

  • 6 carrots, sliced diagonally

  • 2 tsp salt

  • 1 tbsp brown sugar

  • 1 cup tomato passatta

ADD AFTER COOKING:

  • 2 tablespoons cornflour in 2 tablespoons water

SLOW COOKER: From thawed, Add all the ingredients for 5-6 hours on high.

FINAL STEP: Add cornflour slurry and let it thicken for 30 minutes.

Serve with rice or mashed sweet potato and pumpkin.

Macros per serve

Calories: 397 

Protein: 31g 

Carbs: 14.5g 

Fat: 25.1g 

Fibre: 2.3g

Health benefits

Beef Chuck - Rich in complete protein, iron, zinc, and B vitamins. Supports muscle repair, energy metabolism, and immune function. 

Onion, Celery, Carrots - Provide antioxidants, fibre, and prebiotics. Support gut health, detoxification, and inflammation reduction

Tomato Passata - High in lycopene, vitamin C, and potassium. Supports heart health and skin protection. 

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