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Olivia

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Inspired by Olivia’s nutrient-dense postpartum freezer prep, this collection turns six practical meal ideas into complete make-ahead recipes for busy new-parent days. StudioLink developed the ingredient amounts and cooking methods so each recipe can be prepared, portioned, frozen, and reheated at home.

Olivia also included convenient pantry additions such as iron-fortified corn pasta, meat crisps, and electrolyte drink products in her freezer-prep setup. These can be useful convenience foods depending on individual preferences and needs.

Date & Oat Energy Balls

A simple no-bake freezer snack made with dates, oats, nut butter, coconut, and seeds for an easy combination of carbohydrates, fiber, and satisfying fats.

Ingredients:

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1x

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4x

 

For the Date & Oat Energy Balls

•   12 Medjool dates (pitted)
•   1 cup old-fashioned rolled oats
•   1/2 cup unsweetened peanut butter (or almond butter)
•   1/3 cup unsweetened shredded coconut
•   2 tbsp chia seeds
•   1 tsp vanilla extract
•   1/2 tsp ground cinnamon
•   1/4 tsp salt
•   1-2 tbsp water (if needed)

 

For the Veggie Egg Muffins

•   1o large eggs
•   1/4 cup whole milk
•   1 cup baby spinach (finely chopped)
•   1/2 cup red bell pepper (finely diced)
•   1/3 cup yellow onion (finely diced)
•   3/4 cup shredded cheddar cheese
•   1 tbsp olive oil
•   1/2 tsp garlic powder
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Freezer Oatmeal

•   2 cups old-fashioned rolled oats
•   4 cups whole milk (or unsweetened fortified milk of choice)
•   1 ripe banana (mashed)
•   1/4 cup ground flaxseed
•   2 tbsp chia seeds
•   2 tbsp maple syrup
•   1 tsp vanilla extract
•   1 tsp ground cinnamon
•   1/4 tsp salt
•   1 cup blueberries (fresh or frozen)

 

For the Bone Broth Tom Kha Chicken Soup

•   1 tbsp avocado oil (or olive oil)
•   1 1/2 lbs boneless skinless chicken thighs (thinly sliced)
•   8 oz mushrooms (sliced)
•   1 tbsp fresh ginger (grated)
•   2 cloves garlic (minced)
•   4 cups chicken bone broth
•   1 13.5 oz can full-fat coconut milk
•   1 tbsp fish sauce
•   1 tsp honey
•   1 stalk lemongrass (cut into large pieces and lightly crushed)
•   2 tbsp fresh lime juice
•   1/2 tsp salt (plus more to taste)

 

For the Beef & Hidden Liver Meat Sauce

•   1 tbsp olive oil
•   1 small yellow onion (finely diced)
•   2 cloves garlic (minced)
•   1 1/2 lbs ground beef
•   4 oz beef liver (very finely chopped or ground)
•   1 28 oz can crushed tomatoes
•   1 15 oz can tomato sauce
•   2 tbsp tomato paste
•   1 tsp dried oregano
•   1 tsp dried basil
•   1 tsp Italian seasoning
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Slow-Cooked Pulled Pork

•   3 lbs boneless pork shoulder
•   1 tbsp olive oil
•   1 cup chicken bone broth
•   1 tbsp apple cider vinegar
•   1 tbsp Worcestershire sauce
•   2 tsp smoked paprika
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 tsp salt
•   1/2 tsp black pepper

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Add the Medjool dates and rolled oats to a food processor and pulse until finely chopped.
2. Add the nut butter, shredded coconut, chia seeds, vanilla, cinnamon, and salt.
3. Process until the mixture begins sticking together. If it remains crumbly, add water 1 tablespoon at a time until it holds its shape.
4. Scoop approximately 1 tablespoon of the mixture at a time and roll into balls.
5. Arrange the balls on a parchment-lined tray and freeze until firm.
6. Transfer to a freezer-safe container or bag and keep frozen until needed.
7. Remove individual portions as needed and allow them to soften for a few minutes before eating if preferred.

Veggie Egg Muffins

Individual egg muffins make breakfast easy to portion and reheat, with eggs providing protein and choline alongside spinach, bell pepper, onion, and cheddar.

Ingredients:

0.5x

1x

2x

4x

 

For the Date & Oat Energy Balls

•   12 Medjool dates (pitted)
•   1 cup old-fashioned rolled oats
•   1/2 cup unsweetened peanut butter (or almond butter)
•   1/3 cup unsweetened shredded coconut
•   2 tbsp chia seeds
•   1 tsp vanilla extract
•   1/2 tsp ground cinnamon
•   1/4 tsp salt
•   1-2 tbsp water (if needed)

 

For the Veggie Egg Muffins

•   1o large eggs
•   1/4 cup whole milk
•   1 cup baby spinach (finely chopped)
•   1/2 cup red bell pepper (finely diced)
•   1/3 cup yellow onion (finely diced)
•   3/4 cup shredded cheddar cheese
•   1 tbsp olive oil
•   1/2 tsp garlic powder
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Freezer Oatmeal

•   2 cups old-fashioned rolled oats
•   4 cups whole milk (or unsweetened fortified milk of choice)
•   1 ripe banana (mashed)
•   1/4 cup ground flaxseed
•   2 tbsp chia seeds
•   2 tbsp maple syrup
•   1 tsp vanilla extract
•   1 tsp ground cinnamon
•   1/4 tsp salt
•   1 cup blueberries (fresh or frozen)

 

For the Bone Broth Tom Kha Chicken Soup

•   1 tbsp avocado oil (or olive oil)
•   1 1/2 lbs boneless skinless chicken thighs (thinly sliced)
•   8 oz mushrooms (sliced)
•   1 tbsp fresh ginger (grated)
•   2 cloves garlic (minced)
•   4 cups chicken bone broth
•   1 13.5 oz can full-fat coconut milk
•   1 tbsp fish sauce
•   1 tsp honey
•   1 stalk lemongrass (cut into large pieces and lightly crushed)
•   2 tbsp fresh lime juice
•   1/2 tsp salt (plus more to taste)

 

For the Beef & Hidden Liver Meat Sauce

•   1 tbsp olive oil
•   1 small yellow onion (finely diced)
•   2 cloves garlic (minced)
•   1 1/2 lbs ground beef
•   4 oz beef liver (very finely chopped or ground)
•   1 28 oz can crushed tomatoes
•   1 15 oz can tomato sauce
•   2 tbsp tomato paste
•   1 tsp dried oregano
•   1 tsp dried basil
•   1 tsp Italian seasoning
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Slow-Cooked Pulled Pork

•   3 lbs boneless pork shoulder
•   1 tbsp olive oil
•   1 cup chicken bone broth
•   1 tbsp apple cider vinegar
•   1 tbsp Worcestershire sauce
•   2 tsp smoked paprika
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 tsp salt
•   1/2 tsp black pepper

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Preheat the oven to 350°F and thoroughly grease a 12-cup muffin pan.
2. Heat the olive oil in a skillet and cook the red bell pepper and yellow onion until softened.
3. Add the spinach and cook just until wilted. Remove from the heat and allow the vegetables to cool slightly.
4. In a large bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper.
5. Divide the cooked vegetables evenly among the muffin cups.
6. Divide the cheddar cheese among the cups.
7. Pour the egg mixture into each cup until approximately three-quarters full.
8. Bake for 18–22 minutes, or until the centers are completely set.
9. Allow the muffins to cool completely.
10. Freeze on a tray until firm, then transfer to a freezer-safe container or bag.
11. Reheat individual portions until steaming hot throughout before serving.

Nutrient-Boosted Freezer Oatmeal

Creamy oatmeal gets extra texture and nutrition from banana, ground flaxseed, chia seeds, and blueberries. Olivia mentions a nutrient-boosting secret ingredient in her original meal prep; this StudioLink version uses ground flaxseed rather than assuming her exact ingredient.

Ingredients:

0.5x

1x

2x

4x

 

For the Date & Oat Energy Balls

•   12 Medjool dates (pitted)
•   1 cup old-fashioned rolled oats
•   1/2 cup unsweetened peanut butter (or almond butter)
•   1/3 cup unsweetened shredded coconut
•   2 tbsp chia seeds
•   1 tsp vanilla extract
•   1/2 tsp ground cinnamon
•   1/4 tsp salt
•   1-2 tbsp water (if needed)

 

For the Veggie Egg Muffins

•   1o large eggs
•   1/4 cup whole milk
•   1 cup baby spinach (finely chopped)
•   1/2 cup red bell pepper (finely diced)
•   1/3 cup yellow onion (finely diced)
•   3/4 cup shredded cheddar cheese
•   1 tbsp olive oil
•   1/2 tsp garlic powder
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Freezer Oatmeal

•   2 cups old-fashioned rolled oats
•   4 cups whole milk (or unsweetened fortified milk of choice)
•   1 ripe banana (mashed)
•   1/4 cup ground flaxseed
•   2 tbsp chia seeds
•   2 tbsp maple syrup
•   1 tsp vanilla extract
•   1 tsp ground cinnamon
•   1/4 tsp salt
•   1 cup blueberries (fresh or frozen)

 

For the Bone Broth Tom Kha Chicken Soup

•   1 tbsp avocado oil (or olive oil)
•   1 1/2 lbs boneless skinless chicken thighs (thinly sliced)
•   8 oz mushrooms (sliced)
•   1 tbsp fresh ginger (grated)
•   2 cloves garlic (minced)
•   4 cups chicken bone broth
•   1 13.5 oz can full-fat coconut milk
•   1 tbsp fish sauce
•   1 tsp honey
•   1 stalk lemongrass (cut into large pieces and lightly crushed)
•   2 tbsp fresh lime juice
•   1/2 tsp salt (plus more to taste)

 

For the Beef & Hidden Liver Meat Sauce

•   1 tbsp olive oil
•   1 small yellow onion (finely diced)
•   2 cloves garlic (minced)
•   1 1/2 lbs ground beef
•   4 oz beef liver (very finely chopped or ground)
•   1 28 oz can crushed tomatoes
•   1 15 oz can tomato sauce
•   2 tbsp tomato paste
•   1 tsp dried oregano
•   1 tsp dried basil
•   1 tsp Italian seasoning
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Slow-Cooked Pulled Pork

•   3 lbs boneless pork shoulder
•   1 tbsp olive oil
•   1 cup chicken bone broth
•   1 tbsp apple cider vinegar
•   1 tbsp Worcestershire sauce
•   2 tsp smoked paprika
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 tsp salt
•   1/2 tsp black pepper

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Combine the rolled oats, milk, mashed banana, ground flaxseed, chia seeds, maple syrup, vanilla, cinnamon, and salt in a saucepan.
2. Bring the mixture to a gentle simmer over medium heat, stirring regularly.
3. Reduce the heat and cook for 5–7 minutes, stirring frequently, until the oatmeal is creamy and the oats are tender.
4. Fold in the blueberries and cook for approximately 1 additional minute.
5. Remove from the heat and allow the oatmeal to cool.
6. Divide into individual freezer-safe containers or silicone freezer portions.
7. Cool completely before covering and freezing.
8. Thaw overnight in the refrigerator or reheat appropriately from frozen.
9. Add a splash of milk if needed and heat until steaming hot throughout before serving.

Bone Broth Tom Kha Chicken Soup

A freezer-friendly coconut chicken soup built around chicken, mushrooms, aromatics, coconut milk, and bone broth for a comforting meal with protein and satisfying fats.

Ingredients:

0.5x

1x

2x

4x

 

For the Date & Oat Energy Balls

•   12 Medjool dates (pitted)
•   1 cup old-fashioned rolled oats
•   1/2 cup unsweetened peanut butter (or almond butter)
•   1/3 cup unsweetened shredded coconut
•   2 tbsp chia seeds
•   1 tsp vanilla extract
•   1/2 tsp ground cinnamon
•   1/4 tsp salt
•   1-2 tbsp water (if needed)

 

For the Veggie Egg Muffins

•   1o large eggs
•   1/4 cup whole milk
•   1 cup baby spinach (finely chopped)
•   1/2 cup red bell pepper (finely diced)
•   1/3 cup yellow onion (finely diced)
•   3/4 cup shredded cheddar cheese
•   1 tbsp olive oil
•   1/2 tsp garlic powder
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Freezer Oatmeal

•   2 cups old-fashioned rolled oats
•   4 cups whole milk (or unsweetened fortified milk of choice)
•   1 ripe banana (mashed)
•   1/4 cup ground flaxseed
•   2 tbsp chia seeds
•   2 tbsp maple syrup
•   1 tsp vanilla extract
•   1 tsp ground cinnamon
•   1/4 tsp salt
•   1 cup blueberries (fresh or frozen)

 

For the Bone Broth Tom Kha Chicken Soup

•   1 tbsp avocado oil (or olive oil)
•   1 1/2 lbs boneless skinless chicken thighs (thinly sliced)
•   8 oz mushrooms (sliced)
•   1 tbsp fresh ginger (grated)
•   2 cloves garlic (minced)
•   4 cups chicken bone broth
•   1 13.5 oz can full-fat coconut milk
•   1 tbsp fish sauce
•   1 tsp honey
•   1 stalk lemongrass (cut into large pieces and lightly crushed)
•   2 tbsp fresh lime juice
•   1/2 tsp salt (plus more to taste)

 

For the Beef & Hidden Liver Meat Sauce

•   1 tbsp olive oil
•   1 small yellow onion (finely diced)
•   2 cloves garlic (minced)
•   1 1/2 lbs ground beef
•   4 oz beef liver (very finely chopped or ground)
•   1 28 oz can crushed tomatoes
•   1 15 oz can tomato sauce
•   2 tbsp tomato paste
•   1 tsp dried oregano
•   1 tsp dried basil
•   1 tsp Italian seasoning
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Slow-Cooked Pulled Pork

•   3 lbs boneless pork shoulder
•   1 tbsp olive oil
•   1 cup chicken bone broth
•   1 tbsp apple cider vinegar
•   1 tbsp Worcestershire sauce
•   2 tsp smoked paprika
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 tsp salt
•   1/2 tsp black pepper

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Heat the oil in a large pot over medium heat.
2. Add the chicken thighs and cook until lightly browned on the exterior.
3. Add the mushrooms, ginger, and garlic. Cook for 2–3 minutes.
4. Pour in the chicken bone broth and coconut milk.
5. Add the fish sauce, honey, lemongrass, and salt.
6. Bring the soup to a gentle simmer.
7. Simmer for 15–20 minutes, or until the chicken is fully cooked and the mushrooms are tender.
8. Remove and discard the lemongrass pieces.
9. Remove the pot from the heat and stir in the fresh lime juice.
10. Taste and adjust the seasoning as needed.
11. Cool completely and divide among freezer-safe containers, leaving room for expansion.
12. Freeze until needed.
13. Thaw safely in the refrigerator and reheat on the stovetop until steaming hot throughout.

Beef & Hidden Liver Meat Sauce

A rich tomato meat sauce combines ground beef with a modest amount of finely incorporated beef liver. Beef and liver provide protein and iron, while the finished sauce can be frozen in meal-size portions for easy future dinners.

Ingredients:

0.5x

1x

2x

4x

 

For the Date & Oat Energy Balls

•   12 Medjool dates (pitted)
•   1 cup old-fashioned rolled oats
•   1/2 cup unsweetened peanut butter (or almond butter)
•   1/3 cup unsweetened shredded coconut
•   2 tbsp chia seeds
•   1 tsp vanilla extract
•   1/2 tsp ground cinnamon
•   1/4 tsp salt
•   1-2 tbsp water (if needed)

 

For the Veggie Egg Muffins

•   1o large eggs
•   1/4 cup whole milk
•   1 cup baby spinach (finely chopped)
•   1/2 cup red bell pepper (finely diced)
•   1/3 cup yellow onion (finely diced)
•   3/4 cup shredded cheddar cheese
•   1 tbsp olive oil
•   1/2 tsp garlic powder
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Freezer Oatmeal

•   2 cups old-fashioned rolled oats
•   4 cups whole milk (or unsweetened fortified milk of choice)
•   1 ripe banana (mashed)
•   1/4 cup ground flaxseed
•   2 tbsp chia seeds
•   2 tbsp maple syrup
•   1 tsp vanilla extract
•   1 tsp ground cinnamon
•   1/4 tsp salt
•   1 cup blueberries (fresh or frozen)

 

For the Bone Broth Tom Kha Chicken Soup

•   1 tbsp avocado oil (or olive oil)
•   1 1/2 lbs boneless skinless chicken thighs (thinly sliced)
•   8 oz mushrooms (sliced)
•   1 tbsp fresh ginger (grated)
•   2 cloves garlic (minced)
•   4 cups chicken bone broth
•   1 13.5 oz can full-fat coconut milk
•   1 tbsp fish sauce
•   1 tsp honey
•   1 stalk lemongrass (cut into large pieces and lightly crushed)
•   2 tbsp fresh lime juice
•   1/2 tsp salt (plus more to taste)

 

For the Beef & Hidden Liver Meat Sauce

•   1 tbsp olive oil
•   1 small yellow onion (finely diced)
•   2 cloves garlic (minced)
•   1 1/2 lbs ground beef
•   4 oz beef liver (very finely chopped or ground)
•   1 28 oz can crushed tomatoes
•   1 15 oz can tomato sauce
•   2 tbsp tomato paste
•   1 tsp dried oregano
•   1 tsp dried basil
•   1 tsp Italian seasoning
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Slow-Cooked Pulled Pork

•   3 lbs boneless pork shoulder
•   1 tbsp olive oil
•   1 cup chicken bone broth
•   1 tbsp apple cider vinegar
•   1 tbsp Worcestershire sauce
•   2 tsp smoked paprika
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 tsp salt
•   1/2 tsp black pepper

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Heat the olive oil in a Dutch oven or large skillet over medium heat.
2. Add the yellow onion and cook until softened.
3. Add the garlic and cook for approximately 30 seconds.
4. Add the ground beef and finely chopped or ground beef liver.
5. Cook thoroughly, breaking the meat into small crumbles as it cooks.
6. Stir in the tomato paste and cook for 1 minute.
7. Add the crushed tomatoes, tomato sauce, oregano, basil, Italian seasoning, salt, and black pepper.
8. Bring to a gentle simmer.
9. Simmer uncovered for 25–30 minutes, stirring occasionally, until the sauce has thickened.
10. Taste and adjust the seasoning as needed.
11. Cool completely.
12. Divide into meal-size freezer-safe portions and freeze.
13. Thaw safely in the refrigerator and reheat until steaming hot throughout.
14. Serve with pasta or another preferred base.

Note: Liver is particularly rich in preformed vitamin A. This recipe uses a relatively small amount distributed throughout a larger batch; individual nutrition needs during pregnancy and postpartum can vary.

Slow-Cooked Pulled Pork

Tender slow-cooked pork is an adaptable freezer staple that provides protein and can be portioned for quick lunches and dinners without locking the leftovers into one specific meal.

Ingredients:

0.5x

1x

2x

4x

 

For the Date & Oat Energy Balls

•   12 Medjool dates (pitted)
•   1 cup old-fashioned rolled oats
•   1/2 cup unsweetened peanut butter (or almond butter)
•   1/3 cup unsweetened shredded coconut
•   2 tbsp chia seeds
•   1 tsp vanilla extract
•   1/2 tsp ground cinnamon
•   1/4 tsp salt
•   1-2 tbsp water (if needed)

 

For the Veggie Egg Muffins

•   1o large eggs
•   1/4 cup whole milk
•   1 cup baby spinach (finely chopped)
•   1/2 cup red bell pepper (finely diced)
•   1/3 cup yellow onion (finely diced)
•   3/4 cup shredded cheddar cheese
•   1 tbsp olive oil
•   1/2 tsp garlic powder
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Freezer Oatmeal

•   2 cups old-fashioned rolled oats
•   4 cups whole milk (or unsweetened fortified milk of choice)
•   1 ripe banana (mashed)
•   1/4 cup ground flaxseed
•   2 tbsp chia seeds
•   2 tbsp maple syrup
•   1 tsp vanilla extract
•   1 tsp ground cinnamon
•   1/4 tsp salt
•   1 cup blueberries (fresh or frozen)

 

For the Bone Broth Tom Kha Chicken Soup

•   1 tbsp avocado oil (or olive oil)
•   1 1/2 lbs boneless skinless chicken thighs (thinly sliced)
•   8 oz mushrooms (sliced)
•   1 tbsp fresh ginger (grated)
•   2 cloves garlic (minced)
•   4 cups chicken bone broth
•   1 13.5 oz can full-fat coconut milk
•   1 tbsp fish sauce
•   1 tsp honey
•   1 stalk lemongrass (cut into large pieces and lightly crushed)
•   2 tbsp fresh lime juice
•   1/2 tsp salt (plus more to taste)

 

For the Beef & Hidden Liver Meat Sauce

•   1 tbsp olive oil
•   1 small yellow onion (finely diced)
•   2 cloves garlic (minced)
•   1 1/2 lbs ground beef
•   4 oz beef liver (very finely chopped or ground)
•   1 28 oz can crushed tomatoes
•   1 15 oz can tomato sauce
•   2 tbsp tomato paste
•   1 tsp dried oregano
•   1 tsp dried basil
•   1 tsp Italian seasoning
•   1/2 tsp salt
•   1/4 tsp black pepper

 

For the Slow-Cooked Pulled Pork

•   3 lbs boneless pork shoulder
•   1 tbsp olive oil
•   1 cup chicken bone broth
•   1 tbsp apple cider vinegar
•   1 tbsp Worcestershire sauce
•   2 tsp smoked paprika
•   1 tsp garlic powder
•   1 tsp onion powder
•   1 tsp salt
•   1/2 tsp black pepper

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.

Directions

1. Pat the pork shoulder dry with paper towels.
2. Combine the smoked paprika, garlic powder, onion powder, salt, and black pepper.
3. Rub the seasoning mixture evenly over the pork.
4. Heat the olive oil in a large skillet and brown the pork on the exterior.
5. Transfer the pork to a slow cooker.
6. Add the chicken bone broth, apple cider vinegar, and Worcestershire sauce.
7. Cook on LOW for 8–9 hours or HIGH for 5–6 hours, until the pork is fully cooked and easily shreds with a fork.
8. Transfer the pork to a clean surface and shred it with two forks.
9. Skim excess fat from the cooking liquid if desired.
10. Return enough cooking liquid to the shredded pork to keep it moist.
11. Allow the pork to cool.
12. Divide into freezer-safe portions with a small amount of cooking liquid and freeze.
13. Thaw safely in the refrigerator and reheat until steaming hot throughout.