Ask the Expert: How to Store and Freeze Food

In the middle of a busy week, having some key foods in the freezer can be a godsend. But do you know what foods are good for freezing? And how long they can be frozen for?

We asked our 12WBT dietitian Erica Grandjean for the best freezer-friendly foods that retain their nutritional punch, and still taste great.

Freezer Friendly Foods

It may be time for a freezer cleanout at your place! We’ve all got a few ‘iffy’ food items in our freezers (some that may have been there for waaaay too long), so if you don’t know when it went it there, ditch it! And be sure to date your foods when you put them in the freezer.



These can purchased frozen, which is great if it’s not quite the right season for fresh berries. If you’re freezing fresh berries, do so in a single layer on a tray so they don’t freeze together. Once frozen, pop them in an airtight container or ziplock bag. 



These are awesome for smoothies, giving them a thicker, creamier texture. Peel first, then wrap tightly in cling wrap or store in airtight container.


Raw Meat


Double wrap with cling wrap and freeze in individual portions – this makes defrosting much easier (and safer). Fresh meat, such as beef steaks, chicken breast will last 6-12 months in the freezer. Seafood, bacon and deli meats are best used within 1 month of freezing. Thaw in the fridge.


Cooked Meat

Freeze in airtight containers or ziplock bags, making sure to remove as much air as possible. Store in individual portions (e.g. 100g chicken breast, etc.) to make thawing easier and faster! Thaw in fridge.



Slice it and it’s good to go! You can pop it straight in the toaster or leave a few slices in a ziplock bag on the bench to defrost…ready for a sandwich!


Cooked Rice

Freezing cooked rice saves so much time during the week. Freeze it in portions that you will eat (e.g. ½-1 cup) so that all you need to do is reheat in the microwave for 40-60 seconds.


Packaged Frozen Vegies


Saves loads of time and effort AND can help to reduce waste each week. Spinach, broccoli, carrots and green beans and peas are some of our faves! Check packet for cooking directions and use by date.



Erica Grandjean, APD, BNutr&Diet
Erica is a dietitian and trainer on the 12WBT Support Crew. She has completed a degree in Nutrition & Dietetics and loves helping people to enjoy, and have fun with, delicious food. With 10 years of experience as a Les Mills Group Fitness Instructor, Erica thrives on coaching people to move their bodies, sweat and get excited about reaching for big (and little) goals!

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