Summer meal idea's to freeze for your postpartum period

Bringing a baby into the world is one of the most incredible experiences. But we all know that the postpartum period can be overwhelming, especially when it comes to caring for yourself. Preparing ahead of time can be a lifesaver. That’s where freezing meals comes in handy. As a new mum, having healthy, homemade meals at the ready can make all the difference when energy levels are low and time is precious. Here are eight fresh and light summer dinner recipes that are perfect for freezing. They are all made from scratch, packed with nutrients, and super easy to defrost on the stove—ideal for those hot, hazy postpartum days.

1. Mediterranean vegetable & lentil stew

Why it’s perfect:

This hearty yet light stew is loaded with summer veggies like aubergine, courgette, and tomatoes. Lentils provide a protein-packed punch without feeling too heavy, and the addition of herbs like oregano and thyme gives it a Mediterranean flair. This dish is great served on its own or over a bed of quinoa or rice for extra substance.

Ingredients:

• 1 aubergine, cubed

• 2 courgettes, sliced

• 1 red pepper, chopped

• 1 yellow pepper, chopped

• 2 large tomatoes, diced

• 1 can of lentils (or 200g dried lentils, cooked)

• 1 onion, chopped

• 4 garlic cloves, minced

• 1 tsp dried oregano

• 1 tsp dried thyme

• 2 tbsp olive oil

• 500ml vegetable stock

• Salt and pepper to taste

Instructions:

1. Sauté onion and garlic in olive oil until soft.

2. Add aubergine, courgettes, and peppers. Cook for 5 minutes.

3. Stir in tomatoes, lentils, herbs, and vegetable stock. Simmer for 20-25 minutes.

4. Allow to cool and freeze in portions. To reheat, simply defrost on the stove and simmer for 10 minutes.

Lemon herb chicken

2. Lemon herb chicken thighs with summer vegetables

Why it’s perfect:

Marinated in fresh lemon, garlic, and herbs, this dish brings bright flavours of summer while being protein-rich. The chicken and veggies are all cooked together in one pan, making preparation (and clean-up) easy.

Ingredients:

• 6 chicken thighs

• 1 lemon, juiced and zested

• 4 garlic cloves, minced

• 2 tbsp fresh thyme leaves

• 2 tbsp olive oil

• 2 courgettes, sliced

• 2 red onions, quartered

• 1 bell pepper, sliced

• 1 tsp salt

• 1 tsp black pepper

Instructions:

1. In a bowl, combine lemon juice, zest, garlic, thyme, olive oil, salt, and pepper. Marinate chicken thighs for at least 30 minutes.

2. In a large baking dish, arrange chicken thighs and vegetables. Pour remaining marinade over everything.

3. Bake at 200°C for 40-45 minutes until the chicken is cooked through.

4. Once cooled, divide into portions and freeze. Reheat by defrosting on the stove and gently heating until warm.

3. Beef & black bean chilli

Why it’s perfect:

This high-protein dish is flavourful and filling but not too heavy for summer. The spices give it a lovely depth without overwhelming, and the black beans provide fibre and extra protein.

Ingredients:

• 500g lean beef mince

• 1 can black beans, drained

• 1 can diced tomatoes

• 1 onion, chopped

• 3 garlic cloves, minced

• 1 red bell pepper, chopped

• 2 tbsp olive oil

• 1 tsp ground cumin

• 1 tsp smoked paprika

• 1 tsp chilli powder (optional)

• 1 tsp oregano

• 300ml beef stock

• Salt and pepper to taste

Instructions:

1. In a large pan, sauté onion and garlic in olive oil until soft.

2. Add the beef mince and cook until browned.

3. Stir in cumin, smoked paprika, oregano, and chilli powder. Cook for 1 minute to release the flavours.

4. Add diced tomatoes, black beans, red pepper, and beef stock. Simmer for 20-25 minutes.

5. Allow to cool and freeze in portions. Reheat by defrosting on the stove and simmering until warmed through.

Sweet potato and chickpea curry

4. Sweet potato & chickpea curry

Why it’s perfect:

This mild curry is filling but not heavy, perfect for summer evenings. The sweetness of the potato pairs beautifully with the earthiness of chickpeas, and the creamy coconut milk brings everything together.

Ingredients:

• 2 sweet potatoes, peeled and diced

• 1 can of chickpeas, drained

• 1 can of coconut milk

• 2 tbsp curry powder

• 1 onion, chopped

• 4 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 1 tbsp olive oil

• 400ml vegetable stock

• Salt to taste

Instructions:

1. Sauté onion, garlic, and ginger in olive oil until soft.

2. Add curry powder and stir for 1 minute to release flavours.

3. Stir in sweet potatoes, chickpeas, coconut milk, and vegetable stock.

4. Simmer for 20-25 minutes until the sweet potatoes are tender.

5. Cool and freeze in portions. Reheat on the stove and serve over rice.

5. Zucchini & basil pesto pasta

Why it’s perfect:

Nothing says summer like fresh basil pesto. This zucchini-loaded pasta is light and refreshing, making it an ideal meal for warm evenings. Plus, it’s quick to reheat and serve!

Ingredients:

• 500g pasta (your choice)

• 3 medium zucchinis, spiralised or sliced

• 2 cups fresh basil leaves

• 1/2 cup olive oil

• 1/3 cup grated Parmesan cheese

• 2 garlic cloves

• 1/4 cup pine nuts

• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package instructions and set aside.

2. In a food processor, combine basil, garlic, pine nuts, and Parmesan. Drizzle in olive oil until smooth. Season with salt and pepper.

3. Sauté zucchini in a pan with olive oil for 3-4 minutes.

4. Combine pasta, pesto, and zucchini. Cool and freeze. Defrost on the stove, adding a splash of water to loosen the sauce if needed.

Honey mustard glazed salmon

6. Honey mustard glazed salmon with roasted vegetables

Why it’s perfect:

Salmon is rich in omega-3 fatty acids, which are essential for postpartum recovery, particularly brain health. Paired with roasted summer vegetables, this meal is light, healthy, and easy to prepare and freeze.

Ingredients:

• 4 salmon fillets

• 2 tbsp honey

• 2 tbsp Dijon mustard

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 red onion, sliced

• 2 courgettes, chopped

• 1 red pepper, chopped

• 1 yellow pepper, chopped

• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together honey, Dijon mustard, olive oil, lemon juice, salt, and pepper to make the glaze.

2. Arrange salmon fillets on a baking tray, brushing the glaze over each fillet.

3. On another tray, toss the vegetables in olive oil, salt, and pepper.

4. Roast salmon and vegetables at 200°C for 20 minutes or until the salmon is cooked through and the vegetables are tender.

5. Cool and freeze in portions. Reheat on the stove, gently heating the salmon and vegetables in a covered pan until warm.

7. Spinach & ricotta stuffed shells

Why it’s perfect:

These cheesy, spinach-filled pasta shells are comforting yet not too heavy for summer. They’re packed with iron and calcium, essential for postpartum recovery.

Ingredients:

• 250g large pasta shells

• 500g ricotta cheese

• 2 cups fresh spinach, chopped

• 1 egg

• 1 cup grated mozzarella

• 1 cup marinara sauce

• Salt and pepper to taste

Instructions:

1. Cook pasta shells according to package instructions.

2. In a bowl, mix ricotta, spinach, egg, salt, and pepper.

3. Stuff pasta shells with the ricotta mixture.

4. Spread marinara sauce in a baking dish, place stuffed shells on top, and sprinkle with mozzarella.

5. Bake at 180°C for 25 minutes. Cool, freeze in portions, and reheat on the stove.

Lentil and quinoa summer salad

8. Lentil & quinoa summer salad

Why it’s perfect:

This protein-packed salad is light, refreshing, and a great source of fibre. The quinoa and lentils provide a solid nutritional foundation, while the summer veggies add crunch and freshness.

Ingredients:

• 1 cup quinoa

• 1 can lentils, drained

• 1 cucumber, diced

• 1 red pepper, diced

• 1 avocado, diced

• 1 cup cherry tomatoes, halved

• 2 tbsp olive oil

• Juice of 1 lemon

• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions.

2. In a large bowl, combine quinoa, lentils, cucumber, pepper, avocado, and cherry tomatoes.

3. Drizzle with olive oil and lemon juice, season with salt and pepper.

4. Cool and freeze. Defrost in the fridge overnight or quickly on the stove.

9. Tomato & basil gazpacho

Why it’s perfect:

This classic cold soup is refreshing and light, making it a brilliant meal for postpartum summer days. It’s packed with vitamins from the fresh tomatoes and can be quickly defrosted in a pan or left to thaw naturally.

Ingredients:

• 6 ripe tomatoes, chopped

• 1 cucumber, peeled and chopped

• 1 red bell pepper, chopped

• 2 garlic cloves, minced

• 1/4 cup olive oil

• 2 tbsp red wine vinegar

• Salt and pepper to taste

Instructions:

1. Blend all ingredients until smooth.

2. Season with salt and pepper, then drizzle with olive oil.

3. Freeze in portions and defrost on the stove. Serve chilled.

These summer meals are not only delicious but also made with love and care, helping you nurture yourself during the postpartum period. With these recipes stocked in your freezer, you’ll be well-prepared for the busy weeks ahead, leaving more time to focus on your baby and your own recovery. Plus, the ingredients are simple, fresh, and perfect for summer.