post-partum meal prep guide - recipes for five easy freezer-friendly dinners

Sep 27, 2026

A post-partum meal prep guide written in a supportive, friendly tone for expecting and new mothers. It provides a shopping list and ingredient keys for five freezer-friendly recipes—Chicken Parmesan, Chicken Pot Pie, Chicken Enchilada, Italian Sausage and Peppers, and Ground Beef Lasagna. The guide explains how to prep ahead of the due date, recommends a 9x13 covered baking dish for portions, and encourages starting small with the Chicken Enchilada.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages5

Reading Time13 min

AccessFree to download

Shopping list

Produce section

Meat section

Dairy aisle

Pantry staples

Meal prep tips

post-partum meal prep guide Hey Mama! I’m not going to lie, the first few weeks can be tough. This meal prep guide is here to make them a whole lot easier by taking dinner off your plate ( literally). Inside, you’ll find a shopping list and recipes for five easy, freezer-friendly meals that bake up into warm, delicious dinners when you need them most: Chicken Parmesan Chicken Pot Pie Chicken Enchilada Italian Sausage and Peppers Ground Beef Lasagna With these stocked in your freezer, you’ll have one less thing to think about and more time to soak up those newborn snuggles. meal guide by @bystefcaldwell about the post-partum meal prep guide When I was pregnant with my first daughter, Charlie, my best friend Tasha came over to help me prepare for her arrival. Our mission? Fill my freezer with as many homemade meals as possible. Tasha, being both a wonderful cook and friend, taught me her tricks and shared her favorite recipes so I could recreate them long after those initial freezer meals were gone. (Spoiler: I did! Knowing these recipes like the back of my hand is what carried me through my first two years as a working mom.) By the time my second daughter, Margaux, arrived, Tasha and I were a welloiled machine in the meal-prep department. Over the years, these recipes have become my go-tos: simple to follow, delicious to enjoy, and perfectly designed for the freezer. You can make them weeks before your due date and savor them long after your little one arrives. xx, Stef meal guide by @bystefcaldwell shopping list produce section 2 Yellow Onions ( PP, SP) 3 Sweet Red Peppers (SP) 8 Cloves of Garlic ( LZ, SP) 1 16oz bag of Carrots ( PP) 1 16 oz bag of Celery ( PP) 1 8oz box of Sliced White Mushrooms ( PP) 1 24oz bag of Fingerling Potatoes ( PP) 1 10 oz bag of Peas ( PP) meat section 2 lbs Boneless Skinless Chicken Tenders (CP) 2 lbs Boneless Skinless Chicken Thighs ( PP) 1 Cooked Rotisserie Chicken (CE) 2 lbs Sweet Italian Sausage (SP) 2 lb Ground Beef ( LZ) dairy aisle 1 1/2 lb sliced log of Fresh Mozzarella (CP) 2 Pie Crusts (usually 1 pack has 2 crusts) ( PP) 2 Eggs ( LZ) 2 16 oz containers of Cottage Cheese ( LZ) 1 16 oz containers of Sour Cream (CE) 2 1 lb bags of Shredded Mozzarella Cheese ( LZ, PP) 1 1 lb bag of Shredded Mexican Cheese (CE) 1 16 oz container of Grated Parmesan ( LZ, CP) pantry staples 2 4oz cans of Diced Green Chiles (CE) 1 8 oz can of Green Enchilada Sauce (CE) 1 bag of Flour Tortillas (CE) 3 10.5 oz cans of Cream of Chicken Soup (CE, PP) 1 package of Lasagna Noodles ( LZ) 1 1 lb can of Tomatoes ( LZ) 2 1 lb cans of Italian Plum Tomatoes (SP) 2 6 oz cans of Tomato Paste ( LZ) 1 24 oz jar of Pasta Sauce (CP) 1 16 oz bottle of Olive Oil (CP, PP, SP) 1 24oz can of Italian Bread Crumbs (CP) 1 bottle of Dry Red Wine of Your Choosing (SP) seasonings Salt Pepper Basil Oregano Parsley Thyme Garlic Powder Red Pepper Flakes keu Understand what ingredients are for which recipe using the key below: CP = Chicken Parmesan PP = Chicken Pot Pie CE = Chicken Enchilada SP = Sausage and Peppers LZ = Lasagna side note For meal prepping, I recommend using one 9x13 Pyrex Deep Baking Dish with lid per recipe, as this will give you lots of space for the recipe and potentially increase the quantity if you feel so compelled. meal guide by @bystefcaldwell you got this, mama! Feeling overwhelmed? Start small. Prep just one meal and see how doable it really is. I recommend beginning with the Chicken Enchilada Recipe. The only real “work” involved is shredding a rotisserie chicken; the rest is simply compiling the ingredients and freezing them. It’s quick, low-effort, and the perfect recipe to ease you into meal prep. dairy aisle 1 16 oz containers of Sour Cream (CE) 1 1 lb bag of Shredded Mexican Cheese (CE) pantry staples 2 4oz can

FAQs

What meals are included in the post-partum freezer meal plan?

The guide includes Chicken Parmesan, Chicken Pot Pie, Chicken Enchilada, Italian Sausage and Peppers, and Ground Beef Lasagna.

How does the guide help you organize ingredients for each recipe?

It provides a full shopping list and a key that maps abbreviations to recipes (CP, PP, CE, SP, and LZ), so ingredients can be matched quickly.

What prep approach does the guide recommend for feeling overwhelmed?

Start small by prepping just one meal first. It specifically recommends beginning with the Chicken Enchilada because most work is limited to shredding a rotisserie chicken, then compiling ingredients and freezing.

Sep 27, 2026

Uploaded by Sophia Brooks