How to Create a Weekly Meal Plan Using Frozen Meals

Life gets busy, and without a plan, it’s easy to slip into the habit of relying on takeaway or overspending at the shops. But what if your freezer could help take the pressure off mid-week dinners, save money, reduce waste, and still provide nutritious meals?

Frozen meal planning isn’t just about convenience—it’s a smart way to eat well, save time, and stretch your budget. Whether you're managing a household, living solo, or supporting a senior loved one, planning meals using frozen options can help you stay organised and well-fed with minimal fuss.

Let’s explore how to set up a weekly meal plan using frozen meals that actually works for your lifestyle.

Why Frozen Meals Make Sense for Australian Families

Australians are short on time. Between work, family, and commitments, preparing a home-cooked meal every night just isn’t realistic. That’s where frozen meals step in.

Save Time Where It Counts

By planning your week with frozen meals—either homemade or ready-made—you avoid the daily grind of:

• Last-minute grocery runs
• Prepping and chopping ingredients
• Long cooking sessions after work
• The dreaded post-dinner clean-up

With nutritious frozen meals ready to go, you can have dinner on the table in minutes, no stress required.

Reduce Your Food Spend

Did you know the average Aussie family spends upwards of $45 on just one fast food dinner? Multiply that by a few nights and it adds up fast. Frozen meal planning allows you to buy ingredients in bulk, use seasonal produce, and minimise impulse purchases.

Plus, with everything portioned and ready to go, you’ll throw out far less food—saving even more over time.

Cut Down on Waste

Australians throw away an average shopping bag of food each week. That’s not just wasted money—it’s wasted effort. Frozen meals last 3 to 9 months and help prevent produce from spoiling before you get to it. You’ll also find it easier to portion for one or two people without leftovers piling up.

Step One: Organise Your Freezer

Before you plan, you need to know what you have.

Take Stock

Empty your freezer completely. Toss anything with freezer burn or mystery labels, and give the space a quick clean. Then group the remaining items by:

• Proteins (meats, seafood, legumes)
• Prepared meals
• Vegetables and fruits
• Sauces and stocks

Organise for Access

Use clear bins or containers to group items, and stack items vertically where possible to maximise space. Freeze sauces and soups flat in bags and stand them upright to create more room.

Start Tracking

Use a simple freezer inventory—on a whiteboard or app—so you always know what’s inside. Label everything with the dish name and date it was frozen. It’s a small habit that makes a big difference when planning.

Step Two: Build a Balanced Plan

A weekly meal plan doesn’t have to be rigid—but it should offer variety and nutrition.

Aim for Nutritional Balance

Frozen vegetables and meals retain their nutrients well, and sometimes even better than fresh alternatives. Aim to include:

• Colourful veggies and fruits
• Wholegrains (brown rice, quinoa, oats)
• Lean proteins (fish, legumes, tofu, chicken)
• Dairy or non-dairy alternatives

When choosing ready-made frozen meals, check the nutrition labels. Opt for options lower in sodium and saturated fats, and higher in fibre.

Mix Homemade with Ready-Made

There’s no rule that says you have to cook everything from scratch. A realistic plan includes a mix of:

• Batch-cooked soups, stews or casseroles
• Frozen stir-fry mixes or vegetable medleys
• Gourmet Meals' range of ready-to-heat options
• Frozen rice or wholegrain sides

Some foods, like lettuce or cucumbers, don’t freeze well, so stick to items that retain texture and flavour once thawed.

Step Three: Sample Weekly Plan

Here’s a simple template to get you started:

Monday – Gourmet Meals’ Roast Chicken Breast with Almond & Apricot Stuffing
Tuesday – Homemade lentil soup (frozen batch) with sourdough
Wednesday – Frozen stir-fry mix with tofu and rice noodles
Thursday – Gourmet Meals’ Cottage Pie with steamed greens
Friday – Veggie burger patties (frozen) with fresh salad and sweet potato wedges
Saturday – Slow cooker beef curry (make double and freeze for next week)
Sunday – Leftovers or heat-and-eat Gourmet Meals option

Pro tip: Cook larger quantities and freeze portions to create your own ‘backup meals’ for extra busy days.

Step Four: Shop and Prep Smarter

Check Before You Shop

Before hitting the shops, lay out what you already have from the pantry, fridge, and freezer. This visual check avoids duplicates and makes sure nothing goes to waste.

Build a Thoughtful List

Use your weekly plan to create a shopping list grouped by section (produce, pantry, meat, dairy). This reduces your time at the supermarket and ensures you don’t forget key ingredients.

Master Batch Cooking

If you’re preparing meals to freeze, try this flow:

Day 1: Prep ingredients (chop, marinate, portion)
Day 2: Cook in batches—use your slow cooker, oven, and stove all at once
Day 3: Cool, label, and freeze
Start with dishes that freeze well, like spaghetti bolognese, vegetable soup, or chicken curry.

Store It Right

Choose the right containers—airtight, freezer-safe, and portioned appropriately. Remove excess air from bags to prevent freezer burn. Always label meals with the name, date, and any reheating instructions.

Gourmet Meals: The Easy Alternative to Doing It All Yourself

Let’s face it—not everyone has the time or energy to batch cook every week. That’s why Gourmet Meals exists.

We offer an extensive range of nutritionally balanced, portion-controlled frozen meals delivered straight to your door. Every meal is designed with quality, taste, and convenience in mind—ideal for busy Australians who want healthy food without the prep.

Forget the stress of last-minute dinners and overstuffed shopping trolleys. With Gourmet Meals in your freezer, you’ll always have a delicious and nourishing meal on hand.

Take the pressure off and enjoy more of life—visit our homepage to learn more or view our full menu here and get started today. To learn more or view our full menu here and get started today.