For When the Fridge is Empty
THE FREEZER AND
STORE CUPBOARD GUIDE
What to keep in so you never have to choose between
a takeaway and going hungry.
TW
Tracey Warren
Naturopathic Nutritional Therapist
The end of the week is when healthy eating falls apart. The fresh food has run out, you are tired, and a takeaway feels like the only option. This guide solves that problem. Keep these things in your freezer and store cupboard and you can always throw together something genuinely nourishing – in 15 minutes, from nothing.
“The most powerful thing you can do for your nutrition is not a perfect meal plan. It is a stocked freezer and a few tins in the cupboard.”
01
What to Keep in Your Freezer
These are your building blocks – not ready meals
Frozen vegetables are often more nutritious than fresh – picked and frozen within hours of harvest, locking in vitamins and minerals. Plain frozen protein costs a fraction of fresh and keeps for months.
❄ Frozen Vegetables – Always Keep These
Frozen peas
7g protein per 100gHigh fibre
The most underrated freezer item. High in protein for a vegetable, full of fibre, vitamin C and B vitamins. Birds Eye freezes peas within 2.5 hours of harvest.
Add to absolutely anything – rice, pasta, curry, stir fry, soup. 3 minutes from frozen.
Frozen spinach (portioned blocks)
Iron richPerimenopause essential
Iron, folate, magnesium and calcium. Essential for perimenopause support. Portioned blocks mean zero waste and no prep.
Stir straight into any curry, dahl, pasta sauce or egg dish from frozen. 2 minutes.
Frozen broccoli florets
Vitamin CAnti-inflammatory
Vitamin C, fibre, folate and sulforaphane – one of the most anti-inflammatory compounds in food. Retains almost all of its nutrition frozen.
Steam or boil 3-4 minutes alongside any meal. Roast from frozen at 200C for 20 minutes for better texture.
Frozen edamame beans
12g protein per 100gComplete protein
One of the only plant foods that is a complete protein. Rich in phytoestrogens that actively support hormone balance during perimenopause.
Add to rice, stir fries, salad bowls or eat as a snack with soy sauce. 3 minutes from frozen.
Frozen mixed peppers
Vitamin CAlready chopped
One pepper contains more vitamin C than your daily requirement. Frozen means no prep and no waste. Brilliant for busy weeknights.
Throw straight into stir fries, pasta sauces, egg dishes, fajitas. No defrosting needed.
Frozen mixed berries
AntioxidantsAnti-inflammatory
Packed with anthocyanins – powerful anti-inflammatory compounds. Support brain health, heart health and hormone balance.
Add to Greek yoghurt, overnight oats, smoothies or protein shakes straight from frozen.
❄ Frozen Protein – Keep These In Always
Frozen chicken breasts or thighs
30-35g proteinDefrost overnight
The most versatile protein in your freezer. Defrost in the fridge overnight and you have the base for almost any meal.
Season and pan fry 6 mins each side. Or bake thawed at 200C for 20 mins. Goes with everything.
Frozen salmon fillets
25-30g proteinOmega-3 rich
One of the most important foods for brain health, heart health and perimenopause. Frozen salmon is nutritionally identical to fresh at a fraction of the cost.
Cook from frozen at 200C for 18-20 mins. Or defrost and pan fry 4 mins each side.
Frozen king prawns
20g proteinCooks in 3 mins
The fastest protein you can cook. From frozen to ready in 3-4 minutes. No defrosting. Low in fat, high in protein.
Throw straight into a hot pan from frozen. Perfect for quick stir fries, pasta, rice dishes.
Frozen white fish (cod or haddock)
20-25g proteinLight and easy
Lean, high protein, mild flavour. Often much cheaper than fresh. Bakes easily straight from frozen.
Bake from frozen at 200C for 20 mins with lemon and seasoning. Serve with frozen veg and rice.
02
The Store Cupboard Basics
Keep these in and you can always make something proper
You do not need a lot. You just need the right things. These store cupboard staples combine with your freezer ingredients to create quick, genuinely nutritious meals on any day of the week.
| Item | Why It Matters | What to Make |
| Brown rice (dried) | Slow release energy, high fibre, packed with B vitamins. Significantly better than white rice for blood sugar and gut health. | Cook a big batch at the start of the week and refrigerate – reheat in 2 minutes |
| Tinned chickpeas | 15g protein and 12g fibre per tin. One of the most complete tins you can buy. | Curries, stews, roasted as a snack |
| Tinned lentils (green or puy) | 18g protein per tin, high in iron and folate. Essential for perimenopause support. | Dahl, soups, stews, with roasted veg |
| Tinned kidney or black beans | High protein, high fibre, very cheap. Makes any meal more substantial. | Chilli, rice bowls, wraps, soups |
| Tinned chopped tomatoes | Lycopene is better absorbed from cooked tomatoes. The base of more meals than almost anything else. | Curries, pasta sauce, chilli, shakshuka |
| Tinned coconut milk | Healthy fats that support hormone production. Creates rich sauces without dairy. | Dahl, Thai curry, soup base |
| Soy sauce | Adds depth to almost any dish. The difference between a bland stir fry and a good one. | Stir fries, egg fried rice, marinades |
| Olive oil and garlic | Olive oil is one of the most anti-inflammatory fats. Garlic supports gut health and immunity. | The start of almost every savoury meal |
| Eggs (keep a box in) | The most complete protein available. B12, vitamin D and choline for brain health. | Egg fried rice, shakshuka, omelette |
| Wholegrain pasta or rice noodles | Better fibre and slower energy release than white pasta. | Quick pasta dishes, noodle bowls |
| Peanut butter or almond butter | Healthy fats, protein and magnesium. One of the best quick additions to any meal or breakfast. | Toast, oats, smoothies, stir fry sauce |
| Mixed spices (cumin, turmeric, paprika, chilli) | Turmeric is one of the most powerful anti-inflammatory compounds available. Essential for any curry base. | Curries, roasted veg, marinades |
| Tinned tuna or sardines | 25-30g protein per tin, omega-3 rich, completely shelf stable. One of the most useful tins you can own. | Rice pots, pasta, toast, wraps |
💡 The Brown Rice Trick
Cook a large batch of brown rice at the start of the week (40 minutes, then refrigerate). It keeps for 4 days and reheats in 2 minutes. This means you always have rice ready without microwave pouches – which contain plastic packaging and ultra-processed additives.
03
10 Throw-Together Meals
All from your freezer and store cupboard – no fresh shopping needed
Every single one of these meals uses only ingredients from the lists above. None require fresh shopping. All are genuinely nutritious. All are under 20 minutes.
01
Egg Fried Rice with Peas and Sweetcorn
❄ From Freezer
- Frozen peas
- Frozen sweetcorn
🫙 From Cupboard
- Brown rice (cooked)
- 2-3 eggs
- Soy sauce
- Garlic
How: Cook or reheat brown rice. Fry garlic and scramble eggs in a hot pan. Add rice, peas and sweetcorn from frozen. Splash of soy sauce and stir fry 3 minutes.
02
Prawn Stir Fry with Peppers and Broccoli
❄ From Freezer
- Frozen king prawns
- Frozen mixed peppers
- Frozen broccoli florets
🫙 From Cupboard
- Brown rice (cooked)
- Soy sauce
- Garlic and olive oil
How: Heat oil, add garlic, throw in prawns from frozen. After 2 minutes add peppers and broccoli. Stir fry 4-5 minutes. Add soy sauce. Serve over rice.
03
Chickpea and Spinach Curry
❄ From Freezer
- Frozen spinach (2 blocks)
- Frozen peas
🫙 From Cupboard
- 2 tins chickpeas
- 1 tin chopped tomatoes
- 1 tin coconut milk
- Garlic, cumin, turmeric, chilli
How: Fry garlic and spices 1 minute. Add chickpeas, tomatoes and coconut milk. Simmer 10 minutes. Stir in frozen spinach and peas. Serve with rice. Make double and freeze the rest.
04
Baked Salmon with Frozen Veg and Rice
❄ From Freezer
- 2 frozen salmon fillets
- Frozen broccoli or mixed veg
🫙 From Cupboard
- Brown rice (cooked)
- Olive oil
- Salt, pepper, garlic
How: Place salmon and veg on a baking tray from frozen. Drizzle olive oil, season. Bake 200C for 20 minutes. Reheat brown rice on the hob with a splash of water.
05
Quick Lentil Dahl
❄ From Freezer
- Frozen spinach (2 blocks)
🫙 From Cupboard
- 2 tins green lentils
- 1 tin coconut milk
- 1 tin chopped tomatoes
- Garlic, cumin, turmeric, chilli
How: Fry garlic and spices 1 minute. Add lentils, coconut milk and tomatoes. Simmer 10 minutes. Stir in frozen spinach. Serve with rice. One of the best hormone-supporting meals you can eat.
06
Shakshuka with Frozen Peppers and Spinach
❄ From Freezer
- Frozen mixed peppers
- Frozen spinach (1 block)
🫙 From Cupboard
- 1 tin chopped tomatoes
- 3-4 eggs
- Garlic, cumin, paprika, chilli
How: Fry garlic and spices. Add peppers, spinach and tomatoes. Simmer 5 minutes. Make wells and crack in eggs. Cover and cook 5 minutes until whites are set. Serve with toast.
07
Chicken, Edamame and Rice Bowl
❄ From Freezer
- Chicken breast (defrosted)
- Frozen edamame beans
- Frozen sweetcorn
🫙 From Cupboard
- Brown rice (cooked)
- Soy sauce
- Garlic and olive oil
How: Slice and pan fry chicken 6 minutes. Add edamame and sweetcorn from frozen. Add soy sauce and garlic. Reheat brown rice and combine. One of the highest protein meals in this guide.
08
Tuna, Peas and Wholegrain Pasta
❄ From Freezer
- Frozen peas – large handful
- Frozen spinach (1 block)
🫙 From Cupboard
- Wholegrain pasta
- 1-2 tins tuna
- Olive oil, garlic
- Chilli flakes
How: Cook pasta. In the last 3 minutes add frozen peas and spinach to the boiling water. Drain. Toss with olive oil, garlic, tuna and chilli. 12 minutes total.
09
Bean and Pepper Chilli
❄ From Freezer
- Frozen mixed peppers
- Frozen sweetcorn
- Frozen spinach (optional)
🫙 From Cupboard
- 1 tin kidney beans
- 1 tin black beans
- 1 tin chopped tomatoes
- Garlic, cumin, chilli, paprika
How: Fry garlic and spices. Add peppers, beans, tomatoes and sweetcorn. Simmer 15 minutes. Stir in spinach. Serve with rice. Makes 3-4 portions – freeze the rest.
10
Peanut Butter Noodles with Edamame
❄ From Freezer
- Frozen edamame beans
- Frozen mixed peppers
🫙 From Cupboard
- Rice noodles
- 2 tbsp peanut butter
- Soy sauce
- Garlic, chilli flakes
How: Cook noodles. Stir fry peppers and edamame from frozen 4 minutes. Mix peanut butter, soy sauce and garlic with a splash of hot water to make a sauce. Toss everything together.
A stocked freezer and six tins in the cupboard.
That is all you need to never eat badly by accident.
Want more support?
This guide gives you the tools.
Personalised support gives you the plan.
Personalised support gives you the plan.
More energy. Better health. Less thinking about food.
Book a free 15-minute call to find out how one-to-one nutrition support could change how you feel day to day.
traceywarrennutrition.co.uk
@traceywarrennutrition