Discover 5 freezer-friendly meal preps that actually reheat well. From Macro Friendly Pizza Rolls to Korean Beef Rice Bowls, these are the recipes our team and community make on repeat.
5X5 Collection: 5 Freezer-Friendly Meal Preps That Hit Like Takeout
These are Stealth Health builds - high-protein, macro-friendly and satisfying. Count on portions that stay solid on reheat and flavors that don’t fall off by midweek.
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1. Macro Friendly Pizza Rolls
A cheesy, high-protein snack that packs all the flavor of a classic pizza into a convenient, reheatable roll. The Stealth Health version delivers that nostalgic, gooey pizza flavor you crave without blowing up your macros. They are incredibly easy to assemble and are designed for meal prep, ensuring you have a delicious snack ready to go. One batch makes 8 rolls you can keep on standby all week.
Per serving (makes 8): 335 Calories | 28g Protein | 28g Carbs | 11g Fat
Ingredients
Pizza Roll Filling
- 180g (6½ oz) turkey pepperoni
- 300g (1ÂĽ cups) marinara sauce
- 200g (Âľ cup) blended fat free cottage cheese
- 80g (3 oz) shredded 2% mozzarella cheese
- 80g (3 oz) shredded fat-free mozzarella cheese
- Seasonings of choice (I used Kinder’s “Brown Butter & Roasted Garlic” for the mix and topping the rolls)
Rolls
- 8 low carb burrito tortillas
Instructions
Follow along with this recipe video.
Freezing/Reheating
Store frozen.
Reheat: oven or air fryer until heated through and crisp.
2. Chicken Bacon Ranch Fried Rice
Smoky, creamy and savory comfort that combines juicy chicken, crispy bacon and creamy ranch in a high-protein fried rice. This build delivers massive flavor while being macro-friendly and loaded with protein. It’s the kind of high-reward meal prep that makes staying on track feel effortless. One batch makes 5 steady servings you can count on all week.
Per serving (makes 5): 500 Calories | 42g Protein | 49g Carbs | 17g Fat
Ingredients
Chicken/Bacon
- 794g (28 oz) boneless skinless chicken thighs
- 12 slices center cut bacon
Seasonings and Spices
- 1 packet (28g / 1 oz) Ranch seasoning
- 5g (1 tsp) smoked paprika
- To taste: salt and pepper
Garnish
- Green onions, whites and greens separated
Jalapeno Ranch
- 228g (1 cup) 0% Greek yogurt
- 80g (â…“ cup) light mayo
- 240g (1 cup) low-fat buttermilk
- 3.75g (Âľ tsp) garlic powder
- 3.75g (Âľ tsp) onion powder
- 15g (1 Tbsp) chopped chives
- 15g (1 Tbsp) chopped cilantro
- Juice from ½ a lime
- 4 roasted jalapenos
- To taste: salt and pepper
Rice
- 300g (1â…” cups) day-old cooked rice (300g dry weight, ~700g cooked)
Instructions
Follow along with this recipe video.
Freezing/Reheating
Portion into 5 airtight containers. Reheat in the microwave in short bursts, stirring occasionally until hot and saucy.
3. Sausage Egg & Cheese Breakfast Sandwiches
Hearty, high-protein breakfast sandwiches built on cheesy baked eggs, savory sausage, melted cheese, and a spicy mayo on a toasted English muffin. These are designed to be prepped in a single batch, frozen, and reheated so weekday mornings feel effortless. One batch makes 6 freezer-ready sandwiches for busy mornings.
Per sandwich (makes 6): 385 Calories | 33g Protein | 29g Carbs | 15g Fat
Ingredients
Sausage
- 227g (8 oz) ground turkey sausage
- 227g (8 oz) 93% ground beef
- To taste: salt, garlic powder, onion powder, smoked paprika, black pepper and rubbed sage
Cheesy Eggs
- 200g (~Âľ cup) egg whites
- 2 large eggs
- 100g (â…“ cup) blended 2% cottage cheese
- 5g (1 tsp) nutritional yeast
- 3g (1 tsp) cornstarch
Spicy Mayo
- 90g (â…“ cup) light mayo
- 15g (1 Tbsp) gochujang
- 15g (1 Tbsp) sriracha
- Splash of lemon juice
- Pinches of: salt + pepper
Sandwiches
- 6 English muffins
- 6 slices reduced fat American cheese
Instructions
Follow along with this recipe video.
Freezing/Reheating
Wrap each sandwich in foil or parchment and freeze. To reheat from frozen, microwave covered with a damp paper towel for 1 minute, split in half, microwave for another 45 seconds, then crisp in an air fryer at 190°C (375°F) or bake at 220°C (425°F) for 5–7 minutes.
4. Spicy Steak Pasta
Slow-cooked spicy steak in a smoky, chile-forward tomato sauce, finished with a creamy cheese sauce and tender rigatoni. This one eats like rich comfort food, but it’s built with macros in mind and makes a big batch that’s perfect for the freezer. One batch makes 10 high-protein servings you can freeze and forget.
Per serving (makes 10): 480 Calories | 37g Protein | 63g Carbs | 9g Fat
Ingredients
Steak & Sauce
- 900g (32 oz) flank steak or lean steak of choice
- 790g (28oz) can fireroasted tomatoes
- 5 guajillo chiles
- 4 chile de arbol
- 10g (2 tsp) soy sauce
- 60g (3 Tbsp) honey
- 22.5g (1½ Tbsp) salt
- 10g (2 tsp) onion powder
- 10g (2 tsp) paprika
- 10g (2 tsp) black pepper
- 1 shallot
- 8 cloves garlic
Cheese Sauce
- 300g (1ÂĽ cups) plain 0% skyr or Greek yogurt
- 60g (½ cup) Parmigiano Reggiano
- 60g (½ cup) goat cheese
- 240g (1 cup) 1% milk
Pasta
- 672g (24 oz) rigatoni
Garnish
- Red chili flakes and chopped chives
Instructions
Follow along with this recipe video.
Freezing/Reheating
Divide into 10 portions and freeze leftovers in airtight containers. Reheat gently in the microwave or on the stovetop, adding a splash of milk or water if needed to loosen the sauce.
5. Korean Beef Rice Bowls
A quick and easy skillet recipe featuring savory ground beef in a sweet and spicy Korean-inspired sauce, all topped with a creamy sriracha mayo. This is the ultimate 20-minute meal, built for speed and flavor using ground beef to create a delicious meal in minutes. One batch makes 5 bowls that feel like takeout but work like a plan.
Per serving (makes 5): 500 Calories | 34g Protein | 53g Carbs | 16g Fat
Ingredients
Korean Beef
- 680g (24 oz) 96% ground beef
- 10g (2 tsp) sesame oil
- 20g (1½ Tbsp) minced garlic
- 30g (2½ Tbsp) brown sugar
- 80g (5½ Tbsp) soy sauce
- 15g (1 Tbsp) gochujang
- 3 chopped green onions
Creamy Sriracha Mayo
- 90g (6 Tbsp) light mayo
- 50g (2½ Tbsp) sriracha
- Juice from ½ a lemon
- 2.5g (½ tsp) garlic powder
- 30g (2 Tbsp) milk or water
- To taste: salt
Garnish
- Sesame seeds
Rice
- 300g (1 ½ cups) basmati rice
450g (2 cups) water
Instructions
Follow along with this recipe video.
Freezing/Reheating
Store beef and rice together, and sriracha mayo separately. Reheat the beef and rice in the microwave until hot, then top with the cold sriracha mayo and sesame seeds before serving.
Eating better doesn’t have to mean changing everything.
These five meals are just the beginning. If something here sparked your curiosity or gave you a little momentum, we’ve got more waiting for you:
- Explore the full Stealth Health Cookbook Collection categorically good food recipe builds made for real people and real life.
- Subscribe to the Meal Prep Weekly newsletter to get a written recipe that actually works with real life.
- Or throw Tom a follow on Instagram. We're always sharing new ways to eat better without giving up flavor, joy, or yourself.
Wherever you’re starting from, we’re glad you’re here. Let’s make the next meal a good one.
- The Stealth Health Kitchen Staff
