sign in 
Nutrition
3 Healthy Freezer Meals
From hearty vegetable soups and lean protein dishes to plant-based meals and grain bowls, freezer-friendly recipes can accommodate a variety of dietary preferences.
.jpg)
Amid the demands of today’s lifestyle, it can be hard to stay on top of everything, especially when it comes to healthy eating. Whether you're juggling work, family, or a busy social life, the idea of cooking from scratch every day can feel overwhelming. This is where healthy freezer meals come in, offering a solution that combines convenience with nutrition.
Healthy freezer meals are a game-changer for busy individuals or families who want to enjoy nutritious, home-cooked meals without the stress of daily cooking. Freezing meals in advance allows you to plan ahead, save time, and maintain control over what goes into your food, ensuring you make healthier choices. Whether you're looking to streamline your weeknight dinners, prepare for busy workdays, or stick to a balanced diet, freezer meals offer a convenient and versatile solution.
Need all your wellness solutions in one place? A whole new world awaits just a click away.
Cabbage Soup
04
serves
175
calories
10
minutes
3/10
simplicity
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 4 cups low-sodium vegetable broth (or chicken broth)
- 1 medium head of cabbage, chopped into bite-sized pieces
- 2 carrots, peeled and sliced
- 2 celery stalks, chopped
- 1 zucchini, chopped
- 1 can (14.5 oz) diced tomatoes, no added salt
- 1/2 cup green beans (fresh or frozen)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 bay leaf (optional)
- 1-2 cups water (if needed, to adjust consistency)
Easy Steps
01Chop all the vegetables into bite-sized pieces.
02In a large pot, heat the olive oil over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant.
03Stir in the carrots, celery, zucchini, and green beans. Cook for another 5 minutes, stirring occasionally.
04Add the cabbage, diced tomatoes (with juices), vegetable broth, oregano, thyme, and bay leaf. Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 30-40 minutes, until the vegetables are tender. If you prefer a thinner soup, add water as needed.
05Taste the soup and adjust the seasoning with salt and pepper as desired.
06Let the soup cool completely before transferring to airtight containers or freezer-safe bags. This soup can be stored in the freezer for up to 3 months.
.jpg)
Nutritive Value
- Carbohydrates:27g
- Protein:5g
- Fat:9g
Falafel Balls
- 04
serves - 220
calories - 10
minutes - 3/10
simplicity
- 1 1/2 cups dried chickpeas, soaked overnight and drained
- 1 medium onion, roughly chopped
- 2-3 cloves garlic, minced
- 1/2 cup fresh parsley, packed
- 1/2 cup fresh cilantro, packed
- 1-2 teaspoons ground cumin
- 1-2 teaspoons ground coriander
- 1/2-1 teaspoon cayenne pepper (optional, for heat)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon baking powder
- 4-6 tablespoons flour (use chickpea flour for gluten-free)
- 2-4 tablespoons olive oil (for frying or brushing before baking)
Easy Steps
01Drain and rinse the soaked chickpeas. Do not cook them; they should be raw.
02In a food processor, combine the chickpeas, onion, garlic, parsley, cilantro, cumin, coriander, cayenne pepper, salt, and black pepper. Pulse until the mixture is coarse but holds together when pressed. Scrape down the sides of the bowl as needed.
03Add the baking powder and 4 tablespoons of flour to the mixture. Pulse a few more times until everything is well combined. The mixture should be thick and slightly sticky but not wet. If it's too wet, add more flour, a tablespoon at a time, until it holds together.
04Transfer the mixture to a bowl, cover, and refrigerate for at least 1 hour, or up to overnight. This helps the falafel hold together when shaping.
05Once chilled, scoop the mixture using a tablespoon or a falafel scoop, and roll into balls or flatten into patties, about 1-2 inches in diameter. This will yield around 18-20 falafels.
06Lay the shaped falafel balls/patties in a single layer on a parchment-lined baking sheet. Place the sheet in the freezer for 1-2 hours until the falafels are frozen solid. Once frozen, transfer them to a freezer-safe bag or airtight container.
07Frying: Heat 1-2 tablespoons of olive oil in a frying pan over medium heat. Fry the falafel in batches, cooking for about 3-4 minutes on each side until golden brown and crispy. (From frozen, you may need to cook a bit longer, around 5-6 minutes per side.)
08Baking: Preheat the oven to 375°F (190°C). Place the frozen falafel on a parchment-lined baking sheet and brush with olive oil. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy on the outside.
Nutritive Value
- Carbohydrates:24g
- Protein:7g
- Fat:12g
Frozen Jackfruit Coconut Bites
- 04
serves - 155
calories - 10
minutes - 3/10
simplicity
- 2 cups ripe jackfruit (fresh or canned in water, drained)
- 1/2 cup light coconut milk (or coconut cream for a richer taste)
- 2 tablespoons maple syrup or honey (optional, depending on sweetness of jackfruit)
- 1/2 teaspoon vanilla extract
- 1/4 cup unsweetened shredded coconut (for coating)
- 1 tablespoon chia seeds or ground flax seeds (for added fibre)
Easy Steps
01If using fresh jackfruit, remove the seeds and cut the flesh into smaller pieces. If using canned jackfruit, drain and chop into smaller chunks.
02In a food processor or blender, combine the jackfruit, coconut milk, maple syrup (if using), and vanilla extract. Blend until smooth and creamy, scraping down the sides if needed. The mixture should be thick but smooth, similar to a soft frozen yogurt texture.
03If you'd like a bit more texture, pulse in the chia seeds or ground flax seeds for extra fibre and omega-3s.
04Use a spoon to scoop the jackfruit mixture and roll into small balls or spoon it into silicone moulds or mini muffin tins. You can also freeze it in a shallow dish and cut it into squares later.
05Roll the formed bites in unsweetened shredded coconut for a tropical touch.
06Place the shaped bites or mould into the freezer. Let them freeze for at least 3-4 hours or until firm. If you use a dish, cut the frozen mixture into squares once fully frozen.
07Once frozen, store the jackfruit coconut bites in an airtight container or freezer-safe bag. These will stay fresh for up to 2-3 months.
08Let the bites sit for 2-3 minutes at room temperature before eating for easier biting.
09Serve them as a refreshing, sweet treat or as a fun snack for kids and adults alike!
Nutritive Value
- Carbohydrates:22g
- Protein:2g
- Fat:9g
Related Services
When you’re looking to take your exercise regime to the next level, head to UR.Life Studio. Get a personalised health risk assessment done by the URLife health experts.
Looking for an exclusive and unique experience with expert staff, and unparalleled member services? At URLife Studios, we offer a comprehensive range of wellness services that promote overall well-being.
EXPLORE MORE
.jpg)
Try this heartwarming, gluten-free chicken and vegetable soup, packed with tender chicken, vibrant veggies, and delicate egg whites in a flavourful broth.
.jpg)
Bored of your regular tomato, mushroom or cream of corn soup? Try this barley soup.
Tired of the same old desserts? Try this apple crumble yoghurt bark – a deliciously creamy, crunchy, and refreshing twist on your usual treats.
.jpg)
Try this comforting and nourishing dish that's simple to prepare and is full of vibrant flavour.
