Easy meal prep: use your freezer

In our busy lives and hectic work weeks, it can be hard to eat healthy — and the easiest way to eat healthy is to make your own meals. But that can also take time and so many of us fall into the cycle of eating out. I’m here to tell you to let your freezer do the work for you!

I work nights and weekends in the studio, recapping the day’s action out on the golf course. So having a home-cooked meal, especially at night for dinner, can be a struggle. But I’ve learned to use my freezer effectively and so can you!

By using frozen fruit, vegetables and meat, you can easily eat healthy for every meal!

Breakfast:

Don’t have enough time to cook eggs or an omelet? Need an easy breakfast in the morning? Keep a package of frozen blueberries in your freezer and quick-oats in your pantry.

Quick Oatmeal and Blueberries

Pour out a serving of the blueberries the night before and let thaw in the fridge overnight. In the morning, combine milk and quick-oats in a bowl, warm up in the microwave for one minute. Drizzle with honey, top with thawed blueberries and nuts — like shaved almonds — and you have a quick, easy and healthy breakfast that will help jump-start your day or morning workout!

(Tip: I usually stick the oatmeal back in the microwave for a few seconds after I top with blueberries and almonds to have a nice hot breakfast, through-and-through.)

If you’d like blueberry oatmeal on the go, check out my recipe for Oatmeal Blueberry Muffins!

Banana & Oats Smoothiebanana-and-oats-smoothie

Need something on-the-go? Simply combine frozen banana, milk, quick oats and peanut butter in a blender (I LOVE my Magic Bullet) for a minute and you are done!

(Tip: never let over-rip bananas go to waste. I always peel my brown bananas, break apart in chunks and store in a container in the freezer. Frozen bananas are my favorite smoothie ingredient and even make great healthy ice cream!)

Lunch:

Frozen chicken & fish is such an easy way for me to make a quick, protein-packed lunch or dinner. I buy frozen Parmesan Encrusted Tilapia Filets from SAM’s Club and frozen chicken breats. All I have to do is throw it in the oven while I get ready for work and put it on whatever dish I wish to make. Here are a few of my favorites:

Fresh greens with Parmesan Encrusted Tilapia

Bake your tilapia filet in the oven while you get ready for work (takes about 35-40 min of baking time) — I just take it out of the freezer and throw it in a glass baking dish, pop it in the oven and bake while I shower and do my hair and makeup.

Make your salad with toppings of your choice. My favorite mix: Red leaf lettuce & spinach are my go-to. Top with tomato, red onion, shaved carrots, shredded mozzarella, sliced almonds for crunch & your fresh baked tilapia. My favorite dressing for this particular salad is a balsamic vinaigrette.

Grilled Chicken Wrap

img_9116_2Bake your chicken breast while you get ready — just take it out of the freezer and throw it in a glass baking dish to thaw in the fridge over night, pop that dish in the oven when you prep for work and bake while you shower and do hair and makeup.

Make your salad mixture in a bowl, then wrap in your favorite tortilla. My favorite mix: Red leaf lettuce, tomato, red onion, black olives, cucumber, goat or feta cheese and Greek dressing. Mix in your baked chicken (diced) and you are ready to wrap and eat!

(Tip: I make several chicken breasts at once to have for multiple meals. I also like to marinade in Zesty Italian Dressing overnight while it thaws.)

Dinner:

This is an easy dinner to throw together as you head out the door for work. It’s my go-to if I’m out of time or leftovers from meals I’ve made on nights I’m off or at home.

Chicken, rice and vegetables on-the-gown-org-riced-cauliflower

Take that chicken you made in the oven, put in a to-go container with frozen cauliflower rice from Trader Joe’s (sounds weird, but tastes just like rice, you don’t have to cook ahead of time and it’s super healthy for you!), and frozen vegetables like broccoli, and some seasoning like soy sauce and pepper.

Then all you have to do is throw the container in the microwave at work and you have a chicken breast, rice and vegetable dinner!


As someone who is always on-the-go, working weird hours and trying to eat clean and healthy, I’ve picked up a few tips and tricks along the way. I have many more up my sleeve but hope these above help you get started!

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Photo cred: Books for Better Living, Chef Savvy, Phenomenal Foods & Trader Joe’s

About Teryn Gregson

Teryn Gregson (formerly Schaefer) is an award-winning journalist, golf presenter, on-camera host, wife and blogger. Connecting with golf fans world-wide, Teryn is best known for her role as a broadcaster for the PGA TOUR.