This sheet pan freezer meal prep session lets you make 10 oven-ready sheet pan dinners in a few hours. Get a free grocery list, a set of freezer meal labels, and full instructions to make 10 healthy, kid-friendly meals!

collage of sheet pan meals.

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Welcome to Sheet Pan Dinners Freezer Meal Boot Camp! Today, I'm going to show you how you can meal prep for 10 easy sheet pan meals. It only takes a few hours and will save you a ton of time in the kitchen over the weeks to come.

A few summers ago, I set out to make 10 really tasty and kid-friendly sheet pan meals that would be perfect for the freezer. It gave me a chance to kind of step outside my comfort zone (i.e. Instant Pot recipes) and try something that was somewhat trendy and perfect for our busy family.

What's a sheet pan meal?

These are easy-to-prep meals that you simply throw on a sheet pan (even if still slightly frozen) and bake for typically under an hour. It's crazy that you can have an amazing dinner what that little bit of effort - but I'm here to tell you it's totally possible with these one-pan meals.

All of these meals contain some form of protein (everything from chicken, to steak, and even pork) and include veggies. I wanted to make a well-rounded meal, even if the elements of the meal were all kind of mixed together on the baking sheet. There's really no need for a side item for most of these sheet pan meals - it's all included!

These kinds of meals are great for a weeknight dinner because there's basically no thinking involved. It's as simple as taking a bag out of the freezer, dumping the contents on a sheet pan, and setting the oven. This is a great option for those who are short on meal prep time at night but still want a nutritious, flavorful dinner for their family.

How do I plan for sheet pan meal prep?

I'm going to walk you through the entire process with the instructions below.

Those of you who have done some of my previous freezer meal prep sessions might notice some familiar language in the prep instructions. I like to keep the sessions as uniform as possible to make it easy for repeat boot campers to follow along.

Step 1: Gather meal prep supplies.

Having the right supplies on hand before you ever start the boot camp is the key to making this process as easy as possible. This is a small list...you should be able to find most of this at your grocery store.

Obviously, you need sheet pans for a sheet pan boot camp! I have a set similar to these and they're perfect for this. Having 3-4 pans on hand works wonderfully. I recommend pans that have a little bit of a lip around the edge. You'll get some condensation when meals are thawing during the cooking process, and having that lip around the edge ensures they won't leak into the bottom of your hot oven.

I am a huge fan of silicone baking mats for so many things, including sheet pan meals. You just throw one of these on your sheet pan under the food and you'll have a super non-stick surface that makes clean-up a breeze. If you don't have these on hand, lining your baking sheet with aluminum foil or parchment paper is also effective.

Gallon freezer bags are essential. I would also make sure I had my bag/container labels printed (scroll down for those printables) and cut. Be ready to label those as soon as you finish making the meals (before they go in the freezer).

I recommend sticking the labels on with packing tape, so make sure there’s a roll of that handy. There’s also a specialty Freezer Tape that’s made for sticking labels onto freezer dishes and has incredible reviews.

One note about freezer space…you need a lot for this. It is totally possible to cut down on the amount of meals you make if you’re short on space! I had a big freezer clean-out for a week or two before I made these meals to make sure I had enough room for everything.

Summary: Make sure you have...

  1. Sheet pans
  2. Silicone baking mats or aluminum foil/parchment paper
  3. Gallon-sized zip-top freezer bags
  4. Labels (scroll down for printables)
  5. Packing Tape or Freezer Tape
  6. Freezer space

You might also need…

  1. A food chopper (makes chopping vegetables a breeze!)
  2. A bag opener (I have this set and it's awesome when prepping meals - you simply snap the bags into the opener and easily toss in ingredients)

Step 2: Buy groceries.

top view of a printable grocery list.

As with the other Freezer Meal Boot Camps, there's no need to make your own list! I've got everything you need to make and serve these meals on one list, from meats to veggies and even spices. You can access this printable in the Printable Collection for my newsletter subscribers.

After you make the big grocery run outlined in that list, you’ll need to make a very small trip to the store for the filler/perishable/side items you’ll need each week. The meals plans and shopping lists for those weeks are included in that pack in the printable collection as well (they're the ingredients highlighted in pink on the list). I bought my first week worth of small trip items when I did the big grocery trip for the freezer meals.

Where to shop for groceries

I am a huge fan of using Walmart’s Grocery Pickup service for bigger trips like this…just order your items online using the grocery list I have in the printable collection and pickup from your local store at no extra charge! It’s incredibly convenient and a great way to organize your groceries to ensure you get everything. Click here to get a $10 off coupon for trying it out!

Step 3: Print and cut freezer meal labels.

I’ve got you covered in this department too! These label printables cover each and every meal you’ll make for this boot camp. All directions for final cooking of each meal, any side item ideas, and extra ingredients needed for the meal are printed right on this label.

screenshot of sheet pan meal prep labels.

After the labels are printed, just cut them out (I love this paper cutter for making the process easier) and have them ready to attach to your containers with packing tape or painter’s tape before you freeze.

I made the mistake of waiting until after they were frozen to try to attach the labels…doesn’t work. The frost made the tape fall right off. So make sure they’re labeled before they ever go in the freezer.

I also have a lot of boot campers that love my recipe cards. These are slightly bigger, more detailed versions of the labels that have the full recipe, prep instructions, and side item/serve day needs. These aren't required for your meal prep day, but are nice to have if you ever want to make these sheet pan meals again.

Step 4: Prep veggies.

Once you’ve got dinner for tonight going, it’s time to start prep work for the freezer meals!

I’ll go on and tell you…this is the time-consuming part. It took me a good couple of hours to prep all of the veggies. Something like a vegetable chopper makes life a lot easier! I've used it for so many freezer meal sessions now.

All of this needs to be done before you start assembling your meals - it takes a while, but it makes the assembly part so much easier.

  • slice 4 onions
  • chop 1 onion
  • peel and chop 2 medium sweet potatoes
  • peel and chop 2 large sweet potatoes
  • halve 1 lime
  • slice 1 lemon
  • halve 1 lemon
  • chop 1 lemon
  • chop 6 medium red potatoes and blanch in boiling water for 2-3 minutes
  • peel and chop 2lbs russet potatoes and blanch in boiling water for 2-3 minutes
  • wash, core, and chop 3 apples
  • chop 1lb celery
colorful vegetables in containers on a kitchen counter.

Then, I set them all out buffet-style on my counter to make it easy to put everything together.

Step 5: Prep your meat and dairy.

The great thing about sheet pan meals: unlike my other freezer meals, you don't have to cook any of the meat before putting it in the freezer bags this time! Here's the (very limited) meat/dairy prep you'll need to do:

  • chop 1lb boneless, skinless chicken breasts
  • slice 2lbs boneless, skinless chicken breasts
  • chop 2lbs smoked sausage
  • halve 1 stick butter

Again, put these out buffet-style to make for easy assembly (preferably away from the veggies to avoid any cross-contamination).

Step 6: Put everything together.

Now, let's assemble!

green plastic bag openers on a counter.

I like to load 4 bags into the bag openers at a time - once those are finished, take them off and do 4 more.

Here’s what I put in each bag:

Meal 1: Sheet Pan Beef & Broccoli

sheet pan beef and broccoli on a stovetop.

In your freezer Bag:

  • 1lb stew meat
  • 1 tablespoon worcestershire sauce
  • 1 tablespoon soy sauce
  • 1 tablespoon brown sugar
  • 2 12oz bags frozen broccoli florets
  • 1 tablespoon minced garlic

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the cooking time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined baking sheet. Spread ingredients as thinly as possible.
  4. Bake at 375 degrees for 45-50 minutes. Serve over white rice and drizzle with soy sauce.

Extra ingredients needed for serve day:

  • 1.5 cups white rice
  • soy sauce for serving

Side Item: White Rice

Meal 2: Sheet Pan Chicken Fajitas

chicken fajitas on a sheet pan in an oven.

In your freezer Bag:

  • 1lb boneless, skinless chicken breasts, sliced (half of the sliced chicken)
  • 1 green bell pepper, sliced (⅓ of the sliced green bell peppers)
  • 1 red bell pepper, sliced (⅓ of the sliced red bell peppers)
  • 2 onions, sliced (half of the sliced onions)
  • juice of 1 lime (all of the halved lime)
  • 1 pack fajita seasoning
  • 2 teaspoon salt
  • 2 teaspoon pepper

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 375 degrees for 40-50 minutes. Then, turn oven up to 450 degrees for 10 minutes to finish fajitas.
  5. While meal cooks, warm refried beans in the microwave. Serve fajita filling in tortillas topped with sour cream, guacamole, and cheese.

Extra ingredients needed for serve day:

  • 1 pack fajita-sized tortillas
  • 31oz can refried beans
  • 1 pack pre-made guacamole
  • 8oz sour cream
  • 1 cup shredded cheddar cheese

Side Item: Refried beans

Meal 3: Sheet Pan Rainbow Beef

beef and veggies on a sheet pan.

In your freezer Bag:

  • 1lb stew meat
  • 1 red onion, sliced (all of the sliced red onion)
  • 1lb sliced carrots (all of the sliced carrots)
  • 1 12oz bag frozen green beans
  • 2 medium squash, chopped (all of the chopped squash)
  • 1 tablespoon salt
  • 1 pack ranch dressing mix

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 350 degrees for 75-90 minutes.

Extra ingredients needed for serve day:

  • n/a

Side Item: n/a

Meal 4: Sheet Pan Sausage, Sweet Potatoes, Peppers, & Onions

sausage, sweet potatoes, peppers, and onions on a sheet pan after baking.

In your freezer Bag:

  • 1lb smoked sausage, chopped (half of the chopped smoked sausage)
  • 2 large sweet potatoes, peeled and chopped (a little more than half of the chopped sweet potatoes)
  • 1 green bell pepper, sliced (half of the remaining sliced green bell pepper)
  • 1 red bell pepper, sliced (half of the remaining sliced red bell pepper)
  • 1 onion, sliced (half of the remaining sliced onion)
  • 2 teaspoon salt
  • 1 teaspoon pepper
  • 1 tablespoon worcestershire sauce

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 375 degrees for 45-55 minutes.

Extra ingredients needed for serve day:

  • n/a

Side Item: n/a

Meal 5: Sheet Pan Meatball & Pepper Subs

meatballs and pepper strips.

In your freezer Bag:

  • 32oz bag Italian-style frozen meatballs
  • 5 roma tomatoes, chopped (all of the chopped tomatoes)
  • 1 green bell pepper, sliced (all of the remaining sliced green bell pepper)
  • 1 red bell pepper, sliced (all of the remaining sliced red bell pepper)
  • 1 onion, sliced (all of the remaining sliced onion)
  • 1 tablespoon Italian seasoning
  • 2 teaspoon salt

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 350 degrees for 40-50 minutes.
  5. While meal cooks, prep pasta salad according to package directions.
  6. Place sheet pan meal in a bowl and pour tomato sauce over; stir well.
  7. Serve meatball mixture on buns topped with provolone cheese.

Extra ingredients needed for serve day:

  • 8oz tomato sauce
  • 8oz pack sliced provolone cheese
  • 1 pack hoagie buns
  • 1 box pasta salad mix (plus ingredients to prepare)

Side Item: Pasta salad

Meal 6: Sheet Pan Shrimp & Sausage Boil

shrimp, potatoes, sausage, and lemon slices on a sheet pan.

In your freezer Bag:

  • 24oz frozen shrimp, peeled and deveined
  • 1lb smoked sausage, chopped (half of the remaining chopped smoked sausage)
  • 2 12oz bags frozen corn
  • 6 medium red potatoes , chopped and blanched (all of the blanched red potatoes)
  • 1 lemon, chopped (all of the chopped lemon)
  • 1 tablespoon minced garlic
  • 1 tablespoon old bay seasoning
  • ½ stick (¼ cup) butter, melted

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 350 degrees for 50-60 minutes.

Extra ingredients needed for serve day:

  • n/a

Side Item: n/a

Meal 7: Sheet Pan Steak & Brussels Sprouts

brussels sprouts, carrots, and beef on a sheet pan.

In your freezer Bag:

  • 1lb stew meat
  • 2 12oz bags frozen brussels sprouts
  • 1lb carrots, chopped (half of the chopped carrots)
  • 8oz chopped mushrooms
  • ¼ c balsamic vinegar
  • 2 tablespoon honey
  • 2 teaspoon salt
  • 1 teaspoon pepper

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 350 degrees for 45-50 minutes.

Extra ingredients needed for serve day:

  • n/a

Side Item: n/a

Meal 8: Sheet Pan Barbecue Chicken & Sweet Potatoes

barbecue chicken and sweet potatoes on a sheet pan.

In your freezer Bag:

  • 1lb boneless, skinless chicken breasts, chopped (all of the chopped chicken breasts)
  • 2 tablespoon brown sugar
  • 2 tablespoon worcestershire sauce
  • 2 tablespoon ketchup
  • 1 teaspoon cinnamon
  • 2 medium sweet potatoes, peeled and chopped (all of the remaining chopped sweet potatoes)

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 375 degrees for 45-55 minutes.
  5. Drizzle barbecue sauce over the meal before serving.

Extra ingredients needed for serve day:

  • st bottle of your favorite barbecue sauce

Side Item: n/a

Meal 9: Sheet Pan Greek Chicken

lemon, chickpeas, and chicken on a sheet pan.

In your freezer Bag:

  • 1lb boneless, skinless chicken breasts, sliced (all of the remaining sliced chicken breasts)
  • 1 lemon, sliced (all of the sliced lemon)
  • lemon juice from 1 additional lemon (all of the remaining halved lemon)
  • 15.5oz can chickpeas, drained
  • 2 tablespoon greek seasoning
  • ½ cup greek marinade/dressing

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 400 degrees for 50-55 minutes.
  5. While meal cooks, chop lettuce.
  6. Serve chicken mixture in pita pockets with lettuce, sauce, and feta.

Extra ingredients needed for serve day:

  • 1 pack of pita pockets
  • 1 bottle tzikizi sauce
  • 1 head romaine lettuce
  • 3oz container feta cheese

Side Item: n/a

Meal 10: Sheet Pan Pork Tenderloin

pork tenderloin, carrots, celery, and apples on a sheet pan.

In your freezer Bag:

  • 3lb pork tenderloin
  • 3 apples, washed, cored, and chopped (all of the chopped apple)
  • 1lb chopped carrots (all of the remaining chopped carrots)
  • 2lbs potatoes, peeled, chopped, and blanched (all of the blanched russet potatoes)
  • 1lb celery, chopped (all of the chopped celery)
  • 1 onion, chopped (all of the chopped onion)
  • 2 teaspoon salt
  • 2 teaspoon pepper

Instructions for serve day:

  1. Allow your meal to gently thaw in the fridge for 6-8 hours before cooking (if skipping this step, add 15-20 supervised minutes to the first cook time).
  2. Line your sheet pan with a silicone baking mat or aluminum foil for easy clean-up.
  3. Place meal (in a single layer) on lined cookie sheet. Spread ingredients as thinly as possible.
  4. Bake at 350 degrees for 90-110 minutes.
  5. Slice tenderloin before serving. Serve with favorite steak sauce for dipping.

Extra ingredients needed for serve day:

  • 1 bottle of your favorite steak sauce

Side Item: n/a

And that's it - you now have 10 flavor-packed meals prepped for the freezer that will last you for weeks! Wasn't too bad, was it? The best part is that you don't have to think about what's for dinner for 10 nights.

More Freezer Meal Tips & Tricks

  • Instructions - The full cook times, items needed for serve day, etc. are located on the label of each recipe. If you'd like a pack of printable grocery lists, labels, and recipe cards, as well as all of the instructions for your sheet pan meal prep session in one document, sign up here to get access info sent to your inbox! It's free to join.
  • Yield - These recipes gave me roughly 4-6 servings per meal. It kind of depends on how much your family eats - we have 2 adults and 2 smaller kids in our family, and we usually have enough for everyone and one meal of leftovers.
  • Want more? Not only did I make these 10 meals, but I've made 20 other total sheet pan recipes for two premium Sheet Pan Dinners Freezer Meal Boot Camp packs! You can check out the menus and order your packs here!

Sheet Pan Meal Prep FAQs

I think the biggest benefit is simplicity. Most of these sheet pan meals don't even have a side item. The whole thing is baked on the sheet pan for a well-rounded, nutritious, and low-effort dinner.

You absolutely can! Parchment paper will help the sheet pan stay non-stick, meaning you'll prevent a lot of your food from being wasted when stuck to the pan. I also like using aluminum foil or a silicone baking mat on sheet pans.

I recommend using an 18x13" sheet pan. These are sized to fit the dinners you see in this post and fit the silicone baking mats I recommend for a non-stick cooking surface.


More Freezer Meal Prep Sessions


I can't wait to hear what you think of this sheet pan meal prep session! Leave your reviews ⭐️ in the comments below.

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3 Comments

  1. So, I've been doing meal prep for a long time and found that freezing raw vegetables never really turns out very well. Basically, they're either mushy or rubbery and inedible. What do you do to keep them from being gross?

    1. I've had a lot of success using already frozen vegetables in my sheet pan dinners. If you have a problem with rubbery veggies, try that! They're frozen really quickly when they're fresh. But really, I haven't had a problem with that in these meals. The temps I set for the meals give them a nice crisp on the outside and make them a little bit softer on the inside - perfect!

      1. Oh, perfect! I'll try the frozen idea, thank you! <3