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Bowl of soup

Looking to stock your freezer with ready-made meals? No need to rely on packaged, processed foods. These recipes can all be made ahead of time and frozen, enabling you to have healthy, delicious eats at the ready. (Be sure to follow guidelines for proper freezer storage times.)


Breakfast Egg Muffins

These kale-and-tomato mini-quiches can be frozen for up to a month. 

Makes 6 servings
Prep time: 20 minutes
Cook time: 25 minutes

Breakfast egg muffins are pictured.
Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman


  • 5 large eggs
  • 1/2 tsp. salt
  • 1/2 cup plain Greek yogurt or 4 oz. lox, chopped
  • 1 tbs. extra-virgin olive oil
  • 1 1/4 cup Roma tomatoes, chopped (about 2 medium)
  • 1 cup kale, chopped
  • 1 tbs. fresh thyme or rosemary, or 1 tsp. dried


  1. Preheat oven to 350 degrees F. Line a 6-cup muffin pan with paper liners or grease with plenty of olive oil.
  2. Whisk the eggs and salt in a medium bowl. If using yogurt, whisk into the eggs until smooth. If using lox, fold into the eggs until combined.
  3. Heat olive oil in a small sauté pan over medium-high heat. Add the tomatoes, kale, and herbs, then stir to combine.
  4. Cook, stirring frequently, until the vegetables are soft and shrunken and the pan is nearly dry, about three minutes.
  5. Remove from heat and let cool to room temperature, then fold into the egg mixture.
  6. Divide mixture among prepared muffin cups and bake for 25 minutes or until the tops are puffed and brown.
  7. To store, cool completely and transfer to an airtight container. Refrigerate for up to four days or freeze in an airtight container or freezer bag for up to a month.

Source: “Breakfast Egg Muffins” (Experience Life, 2019)

Crispy Oat Waffles

These gluten-free waffles can be made ahead of time and reheated to order.

Makes five servings
Prep time: 20 minutes
Cook time: 15 minutes

Oat waffles topped with berries


  • 1 cup unsweetened almond milk or milk of choice
  • 1 tbs. ground flaxseed
  • 1/4 cup unsweetened applesauce
  • 1 tsp. white or apple-cider vinegar
  • 1/4 cup avocado oil or melted coconut oil
  • 1 tbs. maple syrup
  • 1/2 tsp. vanilla
  • 1 1/2 cups gluten-free rolled oats, divided
  • 1 tsp. baking powder
  • 1/4 tsp. sea salt
  • Oil for waffle iron


  1. In a small mixing bowl, combine milk, flaxseed, applesauce, and vinegar; let sit for a few minutes. Add oil, maple syrup, and vanilla. Whisk thoroughly, then set aside.
  2. Place 1 cup of the oats in a blender and grind into a powder, stopping to scrape down as needed. Added the baking powder and salt and pulse a few times to mix. Use a spatula to scrape the bottom of the blender container to make sure everything is mixed in. Add the remaining 1/2 cup oats and pulse just to mix in. Let the mixtures stand for 10 minutes until thickened.
  3. Preheat the waffle iron, according to manufacturer’s instructions, for about five minutes. When the iron is hot, open it and oil lightly. Measure 1/2 cup batter into the middle of the iron and close the top. In about two minutes, when the waffle is browned and crisp. Transfer the waffle to a plate or a cooling rack. Repeat with remaining batter.
  4. Serve hot, or cool completely and place in a zip-top freezer bag. To thaw, toast frozen waffle in a toaster or toaster oven, and serve with desired toppings.

Source: “Crispy Oat Waffles” (Experience Life, 2020)


Creamy Vegetable Soup

Use your favorite veggies in this soup, which is blended with coconut milk and white miso paste. 

Makes four servings
Prep time: 10 minutes
Cook time: 20 minutes

A bowl of creamy orange soup
Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman


  • 2 tbs. extra-virgin olive oil
  • 2 large onions, chopped
  • 8 cups chopped broccoli, carrots, cauliflower, squash, or kale
  • 1 cup vegetable or chicken stock, plus more to taste
  • 1 cup fresh parsley, basil, or arugula
  • 1 14.5-oz. can coconut milk
  • 1 tbs. white miso paste
  • 1/2 tsp. salt


  1. Heat a large pot over medium-high for 30 seconds, then add oil and heat until shimmering. Add onions and reduce heat to medium-low. Stir occasionally until golden and soft, about 10 minutes.
  2. Add vegetables and stir, then add stock. Cover the pot tightly and turn the heat to medium-high. Cook for about five minutes. Uncover and test the vegetables by piercing with a paring knife. Continue cooking until tender.
  3. Transfer vegetables to a blender with the parsley, basil, or arugula. Add coconut milk, miso, and salt. Secure the lid tightly and cover with a folded towel to hold the lid down. Purée until smooth. Add more stock as necessary to achieve desired consistency.
  4. Serve garnished with your favorite toasted nuts and shopped fresh herbs.

Source: “Creamy Vegetable Soup” (Experience Life, 2019)

Roasted Butternut Squash Soup

Have this creamy, vegan soup right away, or freeze it for up to three months.

Makes six servings
Prep time: 25 minutes
Cook time: 35 to 40 minutes

Two bowls of butternut-squash soup
Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman


Green Curry With Edamame

This super-fast coconut-milk curry is packed with red bell pepper, green beans, edamame, fresh garlic, and basil.

Makes four servings
Prep time: 10 minutes
Cook time: 15 minutes

A bowl of Thai green curry
Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman

Thai Basil Beef 

This stir-fry features the classic interplay of Thai flavors: sour, sweet, salty, bitter, and spicy.

Makes two to four servings
Prep time: 15 minutes
Cook time: 25 minutes

A casserole dish of Thai Basil beef with red onions, red peppers, and lime wedges
Photography by David Humphreys


Chocolate-Banana Energy Bars

Store-bought varieties are often high in sugar and unhealthy oils. Follow this recipe to create a nutritious version.

Makes approximately 12 bars
Prep time: 15 minutes
Bake time: 25-30 minutes 

A homemade chocolate-banana energy bar on a marble counter


  • 1 cup coconut flakes
  • 1 cup almonds
  • 1/3 cup oat flour
  • 2 tsp. cocoa powder
  • 1/2 tsp. sea salt
  • 1/2 cup dates
  • 1/2 cup cacao nibs
  • 1/4 cup mashed banana
  • 1 tbs. vanilla extract
  • 1 tbs. brown-rice syrup


  1. Preheat oven to 300 degrees F. Line a 13-by-9-inch baking dish with parchment paper.
  2. Place coconut flakes and almonds in the bowl of a food processor and pulse several times until chopped into pebble-size pieces. Scrape mixture into a bowl.
  3. Add oat flour, cocoa powder, and sea salt to nut mixture and stir until combined.
  4. Place dates in the bowl of food processor and process until they form a paste.
  5. Add cocoa nibs, mashed banana, vanilla extract, and brown-ride syrup to dates and process until combined.
  6. Add half of the nut mixture to the food processor and process until combined. Add remaining nut mixture and process again.
  7. Scrape mixture into prepared dish. Use a second sheet of parchment paper and press down firmly until the mixture forms one tightly packed layer.
  8. Bake 25 to 30 minutes, until slightly golden at the edges.
  9. Let dish cool for 10 minutes, then use the parchment-paper edges to lift the uncut bars out of the dish. Place on a wire rack and cool completely before slicing into bars.
  10. Store bars in an airtight container at room temperature for one week or in the refrigerator for up to two weeks. Freeze for up to three months and thaw before enjoying.

Source: “Chocolate-Banana Energy Bars” (Experience Life, 2019)


Coconut-Lime Energy Bites

These easy no-bake energy bites are made with dates, almond butter, and tropical ingredients.

Makes 12 servings
Prep time: 10 minutes

Four coconut-lime energy balls are pictured.
Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman
Photos: Andrea DAgosto; Prop Styling: Alicia Buszczak; Food Stylist: Paul Jackman
Callie Chase
Callie Fredrickson

Callie Fredrickson is a content editor at Life Time.

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