Single Serving · Freeze Flat · Reheat in Minutes
Best Individual Freezer Meals for One Person: 12 Single Serve Meal Prep Recipes
Twelve breakfasts, lunches and dinners built to freeze in single portions — with portion sizes, reheat times from frozen, no-cook options and a month plan for one.
- 12 recipes
- Freezes 3 months
- Reheats in minutes
- Printable list
One prep session, a dozen single portions, and nothing wilting in the fridge.
These freezer meals for one solve the problem every solo cook knows: most recipes feed four to six, which leaves you with a week of identical leftovers or half a pack of chicken racing its use-by date. Cook once, portion everything individually, and the freezer becomes a menu you pick from every day.
Below are twelve single serve meal prep recipes — three breakfasts, three lunches and six dinners — each with its ingredients, method and how to freeze and reheat it. Then portion sizes, no-cook options, reheat times, a month plan and a printable list for the freezer door.
Save the pin for your next prep day.
Why Individual Freezer Meals Work When You Cook for One
Freezing single portions is not the same as freezing leftovers. Each meal is planned, portioned and labelled on its own, so the freezer stays useful rather than filling up with mystery blocks.
Nothing goes off in the fridge
Cooking for one usually means half a bunch of herbs and a pack of chicken racing their use-by dates. A prep session uses everything at once, and the freezer holds it until you want it.
Variety instead of leftovers
Most recipes feed four to six. Instead of eating the same thing all week, you freeze each portion separately and pick whatever sounds good that day.
Cheaper per portion
Family packs of chicken, beef and vegetables cost less per pound than small packs, and batch cooking is the only way a single cook gets to use them before they spoil.
Dinner in minutes
Single portions reheat faster and more evenly than a big frozen block. Most meals here go from freezer to plate in under five minutes.
Single Person Meal Prep: How to Prep a Week of Single-Serve Meals
One container, one complete meal. Same-size containers stack neatly and reheat evenly.
The easiest way to meal prep for one is not to cook tiny recipes. Cook at normal size, then portion small. A full pot of dal or a tray of stuffed peppers takes the same effort as a single serving, and it becomes five meals instead of one.
The question most single cooks ask is how much one serving should be. These are good single portions to build a complete meal around:
| Food | One portion | Good to know |
|---|---|---|
| FoodCooked meat, chicken or fish | One portion4–6 oz (115–170 g) | Good to knowAbout the size of your palm |
| FoodRice, pasta or grains, cooked | One portion¾–1 cup | Good to knowA little less if the meal has beans or potato |
| FoodVegetables | One portion1–1½ cups | Good to knowBlanched, not fully soft — they finish on reheating |
| FoodSoup, stew, chili or dal | One portion1½–2 cups | Good to knowOne quart freezer bag, with room to seal |
| FoodSauce | One portion2–4 tbsp | Good to knowFreeze in an ice-cube tray and add a cube per meal |
| FoodCasserole or bake | One portionA 3 × 4-inch square | Good to knowCut before freezing so you can take one piece out |
Meal prep for one or two adults: make two portions of each meal and freeze them in pairs, so one container or bag is dinner for two. Big-batch sauces work well too — our ground beef stroganoff freezes in single portions before the sour cream goes in.
12 Single Serve Meal Prep Recipes That Freeze Well
Every recipe is sized for one person and fully freezable, including healthy, vegetable-packed options like the minestrone, dal and tofu bowl. Filter by meal:
1. Breakfast Burritos
The gold standard of freezer breakfasts: filling, portable and ready in about two minutes from frozen.
Per burrito · make 6 to 8 at once- 2 eggs, scrambled
- ¼ cup shredded cheddar
- ¼ cup diced pepper and onion, softened
- 1 cooked turkey sausage patty, chopped
- 1 large flour tortilla
Scramble the eggs until just set, soften the pepper and onion in the same pan, and let everything cool completely. Fill the tortilla, fold in the sides and roll it tightly. For a low-carb version, use grain-free tortillas. Step-by-step photos are in our guide to making breakfast burritos for the freezer.
Freeze: Wrap each one in foil or parchment, then seal in a freezer bag. Up to 3 months.
Reheat: Unwrap, roll in a damp paper towel and microwave 1½–2½ minutes, turning halfway.
2. Egg & Veggie Muffins
Baked in a muffin tin and frozen individually — two or three make a high-protein breakfast with nothing to wash.
Per batch of 12- 8 eggs
- ½ cup milk
- 1 cup chopped spinach
- ½ cup diced bell pepper
- ½ cup feta or cheddar
- Salt and pepper
Whisk the eggs and milk, stir in the vegetables and cheese, and fill a greased or silicone-lined muffin tin three-quarters full. Bake at 350°F for 20 to 22 minutes, until set in the centre, then cool on a wire rack.
Freeze: Freeze on a tray for an hour so they do not stick together, then bag them. Up to 3 months.
Reheat: Microwave two or three for 60–90 seconds.
3. Overnight Oat Jars
Freeze in the jar, move it to the fridge at night, and breakfast is waiting in the morning with no heat at all.
Per jar- ½ cup rolled oats
- ¾ cup dairy or plant milk
- 1 tbsp nut butter
- 1 tbsp maple syrup or honey
- ½ banana, mashed
- Pinch of cinnamon
Stir everything together in a wide-mouthed jar. Use maple syrup and plant milk if you want it fully vegan.
Freeze: Leave an inch of space at the top — the oats expand as they freeze. Up to 3 months.
Reheat: Thaw overnight in the fridge. Stir and eat cold, or microwave for about a minute.
4. Chicken & Rice Bowl
Teriyaki-glazed chicken thigh over jasmine rice with broccoli — the most satisfying freezer lunch there is.
Per bowl- 1 chicken thigh, about 5 oz, cooked and sliced
- ¾ cup cooked jasmine rice
- ¾ cup broccoli florets, blanched
- 2 tbsp teriyaki sauce
- Sesame seeds
Cook the chicken thighs all the way through (165°F in the thickest part), slice and cool. Pack the rice, broccoli and chicken into a microwave-safe container and spoon the sauce over the chicken.
Freeze: Lid on, into the freezer once completely cool. Up to 3 months.
Reheat: Add 2 tablespoons of water, cover loosely and microwave 3–4 minutes, stirring halfway.
5. Turkey Stuffed Pepper
One whole stuffed pepper is one lunch — reheat it in the microwave or straight from frozen in the oven.
Per pepper- 1 bell pepper, top cut off and seeded
- 4 oz (115 g) ground turkey, cooked
- ¼ cup cooked rice
- 3 tbsp tomato sauce
- ½ tsp Italian seasoning
- ¼ cup mozzarella
Blanch the pepper in boiling water for 2 minutes so it holds its shape. Brown the turkey fully, mix it with the rice, sauce and seasoning, pack it into the pepper and top with cheese. Bake at 375°F for 20 minutes, then cool.
Freeze: Freeze upright in a small container or wrapped in foil. Up to 3 months.
Reheat: Microwave, covered, 4–5 minutes, or bake from frozen at 375°F for 35–40 minutes.
6. Minestrone Soup
Make a big pot, freeze it in 2-cup portions, and add the pasta only when you reheat so it never goes mushy.
Per 2-cup portion · scale up for a pot- ½ can cannellini beans
- ½ can diced tomatoes
- ½ cup carrot, celery and zucchini
- 1 cup vegetable broth
- ¼ cup small pasta, added when reheating
Soften the vegetables in a little oil, add the beans, tomatoes and broth, and simmer for 20 minutes. Cool, then ladle 2 cups into each quart freezer bag.
Freeze: Press out the air and freeze the bags flat. Up to 3 months.
Reheat: Tip the frozen block into a saucepan over medium heat for 8–10 minutes, add the pasta and simmer until tender.
7. Beef & Broccoli Bowl
Better than takeaway, and ready in about four minutes from the freezer.
Per bowl- 5 oz (150 g) flank or chuck steak, thinly sliced
- 1 cup broccoli florets
- 2 tbsp soy sauce
- 1 tbsp brown sugar
- 1 tsp sesame oil
- 1 tsp cornstarch
- ¾ cup cooked rice
Stir-fry the beef in a hot pan until it is cooked through, add the broccoli, then the soy sauce, sugar, sesame oil and cornstarch stirred together, and cook until glossy. Cook the beef completely before freezing — never partly cook meat to finish later. Cool and pack over the rice.
Freeze: Lid on once cold. Up to 3 months.
Reheat: Add a splash of water, cover and microwave 3–4 minutes, stirring once.
8. Mini Chicken Enchiladas
Two enchiladas in a small foil tray — the perfect dinner for one, with the cheese browning on top.
Per 2-enchilada portion- 3½ oz (100 g) shredded cooked chicken
- 2 small corn tortillas
- 4 tbsp red enchilada sauce
- 2 tbsp black beans
- ½ cup cheddar and mozzarella
Warm the tortillas so they roll without cracking, fill with the chicken and beans, and roll them seam side down into a small foil tray. Pour the sauce over and scatter the cheese on top.
Freeze: Cover tightly with foil and freeze unbaked. Up to 3 months.
Reheat: Bake covered from frozen at 375°F for 35–40 minutes, uncovering for the last 5. In a microwave-safe container, 4–5 minutes.
9. Salmon & Veggie Foil Pack
Assembled raw and cooked straight from frozen — a restaurant-style dinner with no washing up.
Per foil pack- 1 salmon fillet, 5–6 oz
- 6 asparagus spears
- 1 tbsp butter, sliced
- 2 lemon slices
- 1 small garlic clove, sliced
- Salt and pepper
Lay the asparagus on a sheet of foil, set the salmon on top, and add the butter, garlic, lemon and seasoning. Fold the foil into a sealed parcel.
Freeze: Double-wrap in a second layer of foil to prevent freezer burn. Up to 3 months.
Reheat: Bake from frozen on a tray at 400°F for 25–30 minutes, until the salmon flakes and reaches 145°F.
10. Pasta e Fagioli
Hearty Italian bean and pasta soup that costs very little per portion and is deeply comforting on cold nights.
Per 2-cup portion- ½ can cannellini beans
- ½ can diced tomatoes
- 1 cup vegetable broth
- 1 garlic clove, minced
- 1 tsp Italian seasoning
- ¼ cup small pasta, added when reheating
Soften the garlic in olive oil, add the beans, tomatoes, broth and seasoning, and simmer for 15 minutes. Mash a few beans against the side of the pot to thicken it. Cool and portion.
Freeze: Freeze flat in quart bags or 2-cup containers, without the pasta. Up to 3 months.
Reheat: Heat in a saucepan from frozen, add the pasta and simmer 8 minutes. Finish with olive oil and parmesan.
11. Tofu Stir-Fry Bowl
Crispy tofu, vegetables and a cube of peanut sauce — fully vegan and ready in minutes.
Per bowl- 3½ oz (100 g) extra-firm tofu, pressed and cubed
- 1 cup broccoli, pepper and snap peas
- ¾ cup cooked rice or noodles
- 2 tbsp peanut sauce, frozen separately
Fry the tofu until golden on all sides, stir-fry the vegetables until just tender, and pack both over the rice. Freeze the peanut sauce in an ice-cube tray.
Freeze: Freeze the bowl lidded, with a sauce cube bagged alongside. Up to 3 months.
Reheat: For crisp tofu, reheat in a hot skillet for 5–6 minutes — a cast iron skillet is ideal — with the sauce cube melted in at the end. The microwave works but softens it.
12. Red Lentil Dal
Spiced red lentils with tomato and ginger — high in protein and fibre, and very low in cost.
Per 1½-cup portion- ⅓ cup red lentils, dry
- 1 cup vegetable broth
- ½ can diced tomatoes
- 1 tsp cumin, turmeric and coriander
- ½ tsp garam masala
- 1 garlic clove and ½ tsp ginger
Soften the garlic, ginger and spices in a little oil, add the lentils, broth and tomatoes, and simmer for 20 to 25 minutes until the lentils collapse. Cool before portioning.
Freeze: Freeze flat in a quart bag or a 2-cup container. Up to 3 months.
Reheat: Saucepan from frozen with a splash of water, 6–8 minutes, or microwave 4–5 minutes, stirring halfway. Serve with rice or warm naan.
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No-Cook Freezer Meals for One: Assemble Now, Cook Later
Some of the best freezer meals are never cooked on prep day at all. Assemble raw, freeze, and cook when you eat. The one rule: freeze meat and fish either raw or fully cooked — never partly cooked to finish later, because partial cooking does not kill bacteria.
Salmon & veggie foil packs
Assembled raw and cooked straight from frozen at 400°F. The recipe is meal 9 above, and it is the easiest dinner on this page.
Marinated chicken for one
One or two chicken thighs and 3 tablespoons of marinade in a quart bag, frozen flat. Thaw it in the fridge overnight, then cook it in a hot pan or the oven until it reaches 165°F.
Smoothie packs
A handful of fruit, a handful of spinach and 2 tablespoons of oats in a small bag. Tip it frozen into the blender with milk — no thawing, no chopping in the morning.
Overnight oat jars
No cooking at any stage. Mix, freeze, thaw overnight in the fridge and eat. Meal 3 above has the ratio.
Slow cooker bags for one or two
Raw diced chicken or beef, chopped vegetables and sauce in a bag, ready to go straight into a small 1½- to 2-quart slow cooker. A full-size slow cooker needs to be at least half full, so single portions work best in a small one. For ideas, see our best slow cooker meals.
Breakfast burrito kits
Cooked eggs, cheese and fillings bagged separately from the tortillas, for anyone who likes to roll a burrito fresh. Everything thaws overnight and assembles in a minute.
Cook From Frozen: Reheat Times for Every Meal
Almost everything here reheats straight from the freezer. Stick this list on the freezer door — it is also the download below.
Individual Freezer Meals for One: The Freezer Door List
Twelve single-serve meals and how to reheat each one from frozen.
Breakfast
- 1½–2½ min Breakfast burritos — microwave, wrapped in a damp paper towel
- 60–90 sec Egg & veggie muffins — microwave, 2 or 3 at a time
- Overnight Overnight oat jars — thaw in the fridge, eat cold or warm
Lunch
- 3–4 min Chicken & rice bowl — microwave with 2 tbsp water
- 4–5 min Turkey stuffed pepper — microwave, or 35–40 min at 375°F
- 8–10 min Minestrone — saucepan from frozen, add the pasta
Dinner
- 3–4 min Beef & broccoli bowl — microwave with a splash of water
- 35–40 min Mini chicken enchiladas — oven at 375°F, covered
- 25–30 min Salmon foil pack — oven at 400°F from frozen
- 8–10 min Pasta e fagioli — saucepan from frozen, add the pasta
- 5–6 min Tofu stir-fry bowl — hot skillet for crisp tofu
- 6–8 min Red lentil dal — saucepan with a splash of water
Freezer rules
Label everything
Meal name, date frozen and reheat instructions on every container, before it goes in.
Cool completely first
Refrigerate cooked food within 2 hours, in shallow containers so it cools fast, then freeze.
Freeze flat, then stand
Bags lie flat on a tray until solid, then file upright like books.
Reheat to 165°F
Cover, stir halfway, and let it stand a minute before eating.
Reheating tips: add 1 to 2 tablespoons of water, cover loosely and use medium power in bursts, stirring between each — medium power stops the edges overcooking while the middle is still frozen. To thaw ahead, use the fridge overnight, a sealed bag in cold water, or the microwave defrost setting. Never thaw on the counter.
Freezer Meals for a Month for One Person
To stock the freezer with a month of lunches or dinners takes two prep sessions, two weeks apart. Make five portions of three recipes each time and you have thirty main meals without eating the same thing two days running.
| Session | When | What to make | Portions |
|---|---|---|---|
| SessionSession 1 | WhenWeekend 1 | What to makeChicken & rice bowls, beef & broccoli bowls, red lentil dal | Portions5 of each = 15 mains, plus 8 breakfast burritos |
| SessionSession 2 | WhenWeekend 3 | What to makeTurkey stuffed peppers, mini enchiladas, minestrone | Portions5 of each = 15 mains, plus 12 egg muffins |
| SessionAs you go | WhenAny evening | What to makeSalmon foil packs, overnight oat jars, smoothie packs | PortionsNo cooking — assemble 4 to 6 at a time |
A week from the freezer
Pick the style that suits your week:
Balanced week
Variety across every meal, with fish once a week.
- DayBreakfastMain meal
- MonBreakfast burritoBeef & broccoli bowl
- TueEgg muffinsTurkey stuffed pepper
- WedOvernight oatsSalmon foil pack
- ThuBreakfast burritoMinestrone soup
- FriEgg muffinsMini enchiladas
- SatOvernight oatsTofu stir-fry bowl
- SunEgg muffinsChicken & rice bowl
High protein week
Eggs at breakfast and a meat, fish or lentil main every day.
- DayBreakfastMain meal
- MonEgg muffinsSalmon foil pack
- TueBreakfast burritoBeef & broccoli bowl
- WedEgg muffinsChicken & rice bowl
- ThuBreakfast burritoTurkey stuffed pepper
- FriEgg muffinsMini enchiladas
- SatBreakfast burritoRed lentil dal
- SunEgg muffinsSalmon foil pack
Meat-free week
Every meal vegetarian, most of them vegan.
- DayBreakfastMain meal
- MonOvernight oatsRed lentil dal
- TueEgg muffinsMinestrone soup
- WedOvernight oatsTofu stir-fry bowl
- ThuEgg muffinsPasta e fagioli
- FriOvernight oatsRed lentil dal
- SatEgg muffinsMinestrone soup
- SunOvernight oatsTofu stir-fry bowl
Microwave only week
No stove and no oven all week — every meal reheats in the microwave.
- DayBreakfastMain meal
- MonEgg muffinsChicken & rice bowl
- TueBreakfast burritoBeef & broccoli bowl
- WedOvernight oatsRed lentil dal
- ThuEgg muffinsChicken & rice bowl
- FriBreakfast burritoTurkey stuffed pepper
- SatOvernight oatsMini enchiladas
- SunEgg muffinsBeef & broccoli bowl
Prep Day Checklist
Tick each step off as you go — it works on your phone in the kitchen.
The day before: shop and gather
Prep session: cook and assemble
Cool and freeze
How to Store Single-Serve Freezer Meals and Avoid Freezer Burn
Soups frozen flat and filed like books, containers stacked, burritos wrapped — everything visible at a glance.
The container decides how you can reheat the meal, so choose it by the reheating method, not by what happens to be in the cupboard.
| Container | Best for | Reheat in |
|---|---|---|
| ContainerGlass containers with locking lids | Best forRice bowls, stuffed peppers, dal | Reheat inMicrowave; oven only once thawed, never frozen glass into a hot oven |
| ContainerMicrowave-safe plastic containers | Best forBowls and anything eaten at work | Reheat inMicrowave — look for the microwave-safe symbol |
| ContainerQuart zip-top freezer bags | Best forSoups, dal, sauces, marinated chicken | Reheat inTip into a pan or bowl first — never microwave in the bag |
| ContainerSmall foil trays with lids | Best forEnchiladas, bakes, casseroles | Reheat inOven only |
| ContainerSilicone portion trays | Best forSoups and sauces in 1- or 2-cup blocks | Reheat inPop the blocks out, bag them, reheat in a pan |
| ContainerFoil or parchment plus a bag | Best forBurritos, egg muffins, salmon packs | Reheat inRemove foil before microwaving |
Label before you freeze
Meal name, date and reheat instructions. “Chicken bowl — 3 min, 2 tbsp water” is far more useful at 7am than “chicken”.
Cool it completely
Warm food raises the freezer temperature and forms ice crystals. Refrigerate cooked food within 2 hours, in shallow containers, then freeze.
Freeze flat, then file
Lay bags flat on a baking sheet until solid, then stand them upright. A month of soups fits in a fraction of the space.
Keep it at 0°F
Food held at 0°F (−18°C) stays safe indefinitely, but quality is best within about 3 months. A cheap freezer thermometer tells you where you are.
Homemade vs Store-Bought Frozen Dinners for One
A store-bought frozen dinner for one is convenient, and it is worth keeping a couple for emergencies. For everyday eating, homemade wins on most counts.
| What matters | Homemade | Store-bought |
|---|---|---|
| What mattersCost per meal | HomemadeUsually lower, especially with family-pack proteins | Store-boughtHigher per portion for the filling options |
| What mattersPortion size | HomemadeWhatever you need — bigger for dinner, smaller for lunch | Store-boughtFixed, and often smaller than the box suggests |
| What mattersSalt and ingredients | HomemadeYou decide exactly what goes in | Store-boughtOften high in sodium — check the label |
| What mattersVariety | HomemadeAs varied as you like to cook | Store-boughtLimited to what is in the freezer case |
| What mattersTime | HomemadeOne prep session every week or two | Store-boughtNone |
| What mattersBest for | HomemadeEveryday lunches and dinners | Store-boughtAn emergency back-up on the busiest nights |
On a tight budget? Our budget meals under $5 a serving are built for exactly this kind of batch cooking — most of them freeze in single portions.
Freezer Meals to Give Someone Who Lives Alone
Single-serve freezer meals make one of the most useful gifts there is — for an older relative, a friend recovering from surgery, a new parent or anyone on a meal train. A bag of soup and two foil trays of enchiladas beat a whole lasagne when there is only one person to eat it.
Choose meals that travel
Soups and dal in flat bags, enchiladas in foil trays, burritos wrapped individually. They survive a car journey frozen and stack neatly in someone else’s freezer.
Write the reheat instructions on each one
The person receiving them should never have to look anything up. Oven temperature or microwave time, from frozen, on every label.
Use containers they can keep
Foil trays and freezer bags mean nothing has to be returned — one less thing to think about for someone who is busy, unwell or grieving.
For new parents, see our nourishing postpartum freezer meals and postpartum freezer meal ideas — the same single-portion approach, built around what a new family needs.
Freezer Meals for One: FAQs
What are the best freezer meals for one person?
Meals with some sauce or liquid freeze and reheat best: soups, dal, chili, rice bowls, stuffed peppers, enchiladas and breakfast burritos. They stay moist in the freezer and come back to life with a splash of water. Crisp, fried and raw salad foods are the ones to avoid.
Do I have to cook everything before freezing?
Either cook it completely or freeze it raw, but never partly cook meat to finish later, because partial cooking does not destroy bacteria. Most meals on this list are precooked and simply reheated. The salmon foil packs, marinated chicken and overnight oats are assembled raw and cooked or eaten after freezing.
How much food is one serving for a freezer meal?
A good single portion is 4 to 6 oz of cooked meat or fish, 3/4 to 1 cup of cooked rice or pasta and 1 to 1 1/2 cups of vegetables, or 1 1/2 to 2 cups of soup, stew or dal. A 2- to 3-cup container holds one complete meal.
Can I reheat freezer meals straight from frozen?
Yes, most of them. Add 1 to 2 tablespoons of water, cover loosely and microwave at medium power, stirring halfway, until the food reaches 165°F. Tip soups and dal out of the bag into a saucepan, and add 10 to 15 minutes to oven times for anything baked from frozen.
How long do individual freezer meals last?
Food kept at 0°F stays safe indefinitely, but quality is best within about 3 months, so label every container with the date and eat the oldest first. Once thawed in the fridge, eat it within 3 to 4 days.
What containers are best for single-serve freezer meals?
Glass containers with locking lids for anything reheated in the microwave, quart freezer bags frozen flat for soups and sauces, and small foil trays for oven meals like enchiladas. Never microwave food in a zip-top bag.
How do I prevent freezer burn?
Freezer burn comes from air touching the food. Press every bit of air out of bags, fill containers close to the top (leaving about half an inch for soups, which expand), double-wrap anything in foil, keep the freezer at 0°F and eat meals within about 3 months.
What foods do not freeze well?
Raw salad greens and cucumber, mayonnaise-based dressings, fried or crumbed coatings, and pasta already sitting in soup all turn soggy or watery. Sour cream and yogurt sauces can separate. Freeze those parts separately or add them fresh when you reheat.
Are homemade freezer meals cheaper than store-bought frozen dinners?
Usually, yes, especially when you buy proteins in family packs and cook a batch at once. You also choose the portion size and the amount of salt, which a store-bought frozen dinner for one does not let you do.
How do I make freezer meals for one or two people?
Cook the recipe at its normal size and divide it into single portions before freezing. For two people, freeze the portions in pairs so one bag or container is one dinner for two. Label each with the number of servings.
What are good no-cook freezer meals for one person?
Salmon and vegetable foil packs, marinated chicken frozen raw in a bag, smoothie packs and overnight oat jars. Each is assembled in minutes with no cooking on prep day, and cooked or eaten after it comes out of the freezer.
Can I thaw freezer meals on the counter?
No. Thaw them overnight in the refrigerator, in a sealed bag in cold water changed every 30 minutes, or on the microwave defrost setting. Food left on the counter can sit at temperatures where bacteria multiply quickly.
More Make-Ahead and Freezer Recipes
Keep the freezer stocked with these.
Cook at normal size, portion small, label everything and freeze it flat. That is the whole system, and one afternoon of it covers a week or two of meals.
Pin these freezer meals for one so the recipes, portion sizes and reheat times are there for your next prep day.
