This little hack is one that I have been doing for years because it’s an easy way to have a grill-ready meal ready to go and the protein gets more tender and flavorful in the freezer. Ready for this simple, healthy meal prep hack?

Sometimes a quick and simple tip that can make the mundane a little easier or make your life a little better makes a BIG difference. This is an ongoing series here on the blog where I share simple tips, finds, and suggestions to make life a little easier. I share these tips regularly on the blog and on Instagram– make sure you’re following along!  You can see all the Everyday Tips here.

QUICK TIP: Want to make it a budget friendly meal? Stock up at your local grocery store when they have chicken, pork, or flank steak on sale.


  • protein – I usually do chicken breasts and/or boneless chicken thighs but you can also use flank steak, pork tenderloin, pork chops…any lean protein will work!
  • marinade – I will either make an herb-y marinade with avocado oil, lemon juice, salt and pepper, and some fresh or dried herbs OR I purchase a couple bottles of store-bought marinade (look for ones without corn syrup or sugar and artificial ingredients or colors).  I used a chimichurri (chicken breasts) and a pineapple teriyaki marinade (boneless chicken thighs).
  • freezer bags or containers – I use glass storage containers and Stasher bags for storing just about every other type of food, but for this purpose I have found that zip top bags work best and this brand is a safer one-use plastic.


  1. Label the bag with a permanent marker and date the bag – I keep these in the freezer for 1-2 months.
  2. Divide your raw protein in zip top bags – I like to use a glass measuring cup to keep the bag standing upright. I figure 2 pounds for 5 people + leftovers.
  3. Pour marinade over the meat – make sure it covers everything, seal and flatten out, making sure the marinade covers the meat and the air is out of the bag.
  4. Lay flat and stack in the freezer.
  5. Thaw in the refrigerator the night before you are going to prepare them.

Let me know if you try this meal prep hack – it has saved us so much time in the kitchen and a great way to prepare a healthy dinner component.

If you go to this post from earlier this year, you can see six things I meal prep every week.