Wondering how to create healthy homemade meals during these stressful times? Your freezer can be key. A well-stocked freezer is a dinnertime savior when you’re trying to make the most of your ingredients so you can space out trips to the supermarket and stick to a tight budget. A cool stash of lean proteins and produce can help you put together nutritious (and easy) meals and snacks. Keep these eight versatile staples on hand and you’ll always have healthy eating options at the ready.

Leftovers/make-ahead meals

Leftovers/make-ahead meals

I’m the ultimate multi-tasker: I often try to cook once and eat twice. By that, I mean I double up (or these days, even triple up) on recipes when I cook so I can enjoy one meal that night and then freeze the second (or third) batch for a future meal. So many of us are working from home, many of us from the very same room—it can be stressful to get everything done and get a homecooked meal on the table to boot. If there’s a slower day during the week, or you have a weekend day to make a few meals ahead of time, I highly recommend this strategy. It works great for soups, stews and casseroles. I label the frozen meal clearly with the recipe title and date and then stash it in a clear container so it doesn’t land in the frozen abyss (hey, we’ve all been there). When you’re ready to enjoy, simply defrost in the fridge and heat.

Frozen vegetables

Frozen vegetables

Frozen veggies (broccoli, spinach, green beans, Brussels sprouts, cauliflower, carrots, and so on) are another staple in my freezer. Frozen is just as nutritious as fresh because they’re packed at the peak of ripeness and flash-frozen to lock in all vitamins and nutrients. Plus, they’re often cheaper and super convenient—you can eat them on your own timeline so there’s no waste. Steamed in the microwave, it makes a quick and healthy side dish that requires no effort and no chopping. You can add broccoli florets into soups and stir-fries and pile them on top of baked potatoes along with cheddar cheese for a hearty vegetarian dinner. Thaw and drain a box of frozen chopped spinach, and then add it to turkey burgers, meatloaf, marinara sauce for pasta, lasagna, or a frittata. You get the idea. I’d also like to give a special shoutout to edamame, young, green soybeans that offer a built-in combo of protein and fiber. To prepare, just dump the frozen pods in boiling water and boil for about three minutes. Season with a sprinkling of kosher salt and enjoy. It makes an ideal snack.

Frozen fruit

Frozen fruit

My freezer is never without a few bags of frozen fruit — I love all types, but you can usually find frozen berries, cherries, mangoes and pineapple, as well as mixed fruit or berry blends. The frozen guys are an affordable, tasty alternative to fresh—perfect for stocking up the freezer when you’re trying to stick to a tight budget or limit trips to the supermarket. I add frozen chunks to smoothies, yogurt, and oatmeal. I also use frozen berries to make this simple, delicious dessert: Sweetened Ricotta Cream with Berries. And a quick trick: I like to enjoy them frozen, straight out of the bag—they’re a quick and simple dessert, almost like healthy versions of Italian ices, with no added sugar.

Note: If I have over-ripe bananas, I’ll toss them (peeled, cut into chunks and sealed in small, plastic baggies) into the freezer for use in banana bread, muffins or pancakes/waffles. I love cutting down on waste—both food and financial.

Nuts and seeds

Nuts and seeds

I store nuts, like almonds, walnuts, and cashews, in the freezer to extend their shelf life, which is important to help limit waste and stretch a food budget. (And bonus: this makes them extra crunchy). Nuts are a great snack and they can also be worked into a variety of recipes, from oatmeal and yogurt to trail mix and salads. Nuts contain the power pair of protein and fiber, which can help control blood sugar, making them ideal for people with diabetes.

You’ll also find tubs of seeds, like pumpkin and sunflower, in my freezer door, right next to the nuts. Seeds can be enjoyed on their own as a snack, or worked into recipes similar to nuts for a satisfying crunch. Plus, pumpkin seeds are loaded with zinc, which can help boost immunity.

Lean ground poultry

Lean ground poultry

Lean ground poultry (chicken and turkey) is one of my favorite ingredients because of its sheer versatility: it’s an easy replacement for fatty ground chuck in tacos, burgers, meatballs, chili, and meat sauce, to name just a few great ways to use. Swapping lean ground turkey and chicken for fatty ground beef in your recipes is one of the simplest ways to reduce your risk for heart disease and diabetes.

Chicken breasts and thighs

Chicken breasts and thighs

Skinless chicken breasts and thighs are excellent sources of lean protein, and because they’re so convenient and relatively inexpensive, they’re the star player in so many of my recipes. Incorporating high-quality proteins like chicken at meals is especially important if you’re looking to manage diabetes or enhance heart health. Plus, there are so many cool and creative ways to use chicken, like Chicken Curry and Vegetables or Low-Carb Chicken Pizza. Be sure to toss them into your cart whenever you have the opportunity.

Frozen fish

Frozen fish

If you like seafood, stock up your freezer with a few delicious frozen fish options, like shrimp, tilapia, scallops and wild salmon. They’re usually more budget-friendly than fresh and obviously last a lot longer. Shrimp is one of my favorites to stash because they’re nutritious and super versatile. For instance, you can stir-fry shrimp with a medley of veggies, like onions, mushrooms, peppers, and broccoli, and drizzle with reduced-sodium teriyaki sauce. Or, sauté shrimp with broccoli, cherry tomatoes, and garlic, and toss with whole-grain penne pasta for a simple pasta supper that’s done in a flash. Tilapia is a mild-tasting fish option, great for seafood-phobes; and of course, salmon is packed with omega-3 fats.

Herbs

Herbs

If you find yourself with extra fresh herbs, you can extend their usage by chopping up leftovers and placing them in ice cube trays, along with a little liquid (water or broth) and freezing. Once frozen, pop each cube out and place in a zip-top bag for easy storage. Then, whenever a recipe calls for fresh herbs, melt a cube (or two) in a pan for instant flavor! It’s convenient, cash-saving and totally delish.

Stock the Freezer with these 8 Foods

Wondering how to create healthy homemade meals during these unprecedented, stressful times? Your freezer can be a huge help. A well-stocked freezer is a savior when you’re trying to make the most of your ingredients so you can space out trips to the supermarket and stick to a tight budget. A cool stash of lean proteins and produce can help you put together nutritious (and easy) meals and snacks. Keep these eight versatile staples on hand and you’ll always have healthy eating options at the ready.