Ingredients:

  • 4 kg (8.8 lb) Assorted Lean Proteins (e.g., Chicken breasts, lean ground beef/mince, dried lentils, chickpeas)
  • 3 kg (6.6 lb) Mixed Onions, Carrots, and Celery
  • 3 tins (400g / 14 oz each) Chopped Tomatoes
  • 1 L (4 cups) Quality Low-Sodium Stock (Chicken, Vegetable, or Beef)
  • 3 tbsp (45 mL) Neutral Cooking Oil (Rapeseed or Olive Oil)
  • Salt (Kosher or Fine Sea Salt) and freshly ground Black Pepper, to taste
  • Assorted Herbs and Spices (Bulk packs recommended, e.g., Smoked Paprika, Cumin, Dried Oregano)
  • 20–25 Heavy-duty freezer-safe bags (zip-top or vacuum sealable bags)
  • 10–15 Aluminium foil containers with lids (for casseroles)
  • 10 Freezer-safe glass or plastic containers (for soups/stews)
  • A roll of painter's tape or dedicated freezer labels
  • Permanent marker

Instructions:

  1. Choose 3–4 freezer-friendly recipes (e.g., chili, pasta sauce, chicken curry) that share common ingredients to streamline shopping and chopping.
  2. Audit your fridge and freezer. Factor in existing items to avoid waste.
  3. Prepare all vegetables first. Chop all onions, mince all garlic, dice all carrots. Place each component into separate bowls (Mise en Place).
  4. Sauté the large batch of shared aromatics (onions, garlic, celery) in a huge pot until soft and fragrant. Divide this mixture equally among the pots designated for each recipe.
  5. Begin cooking the largest, longest-cooking items first (e.g., slow-cooker pulled pork or beef stew).
  6. In separate pots, combine the pre-sautéed base with liquids, tomatoes, and proteins for sauces (chili, bolognese, curry). Bring to a simmer. Undercook any grains or pasta being frozen with sauces by 2–3 minutes to prevent mushiness upon reheating (The 90% Rule).
  7. For meals that require assembly later (like burritos or chicken pot pies), cook the proteins and filling components thoroughly but keep them separate from the starches.
  8. This is the most critical food safety step. Never place hot food directly into the freezer or fridge. Divide cooked meals into shallow containers or freezer bags and spread them out on cooling racks or sheet pans.
  9. Ensure the temperature of the food drops quickly. Once cooled, place in the refrigerator for final chilling before freezing.
  10. Once fully chilled (usually 4–6 hours, or overnight), portion the food according to your desired serving sizes. Use flat freezer bags for maximum space efficiency.
  11. Use a permanent marker to clearly label all packages with the Meal Name, Date, and Reheating Instructions (e.g., 'Beef Chili, 01/10/24, Thaw, Reheat to 75°C').
  12. Place the heaviest, largest items at the back and stack the flat bags vertically like filing folders for easy access.