Plan Ahead – Prep & Freeze Diet Recipes

Prep and freeze

Making meals in advance can be as simple as doubling the recipe. Preparing batches and freezing food is a great time saver. Before freezing your food here are some tips to consider.


  • Allow food to cool down properly before placing it in the freezer.
  • Once cooled, cut into squares and pop into meal size containers.
  • Be aware of freezer burn; ensure all food is covered properly.
  • Leave as little air as possible in the containers and label and date the containers.


Try these low calorie delights

Crustless Quiche

Serves 6-8

Crustless Quiche

500 grams Free Range Lean Mince
12 Free Range Eggs (only 4 egg yolks)
1 Pepper, chopped finely
1 Onion, chopped finely
8 Cherry Tomatoes, halved
80 ml Tinned Coconut Milk
1 tablespoon of Coconut Flour/Almond Meal
1 teaspoon Cumin Seeds
Pinch of Pink Himalayan Rock Salt
Black Pepper

Sauté the mince, veg (except the tomatoes) and cumin seeds in a saucepan with some coconut oil/ghee (1tps). In a large mixing bowl add the eggs and coconut milk. Once the meat and veg are browned, add it to the egg mixture. Add tablespoon of coconut flour/almond meal. Mix it all together and pour it into a greased casserole dish. Place the halved cherry tomatoes facing up into the mixture. Salt and pepper to season.
Cook for 30 minutes at 200c (of course this will depend on your oven), until golden brown.

Homemade Beef Patties

Makes 8

900 grams Free Range Lean Mince
1 Whole Egg
1 tablespoon Ground Almonds
1 teaspoon Ground Cumin
Sprinkle Chilli Flakes
Salt & Pepper to season

In a large bowl mix all the ingredients. Roll the mixture into beef pattie shapes. This recipe makes 8 patties. Freeze patties that you will not be using. Once the grill is hot, cook on each side 8-10 minutes. This will vary on individual taste.
Serving Suggestions
Oven baked Sweet Potato Wedges with Rosemary and Thyme. Grilled Halloumi or add some Roasted Red Pepper and Tomato Salsa

Author: Tanja Schmitz

Founder and Editor of Fitness Magazine. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.

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