Tag: Healthy Recipes

I am not exaggerating when I say making a month’s worth of healthy freezer meals in one day has changed my life!

(Keep reading for a month’s worth of healthy dinner recipes, but if you want to learn how to make a month of healthy breakfast, lunch, AND dinner recipes in one day, you may want to look into the “Mindfulness in Faith and Freezer Meals,” ebook. The recipes and grocery lists are included. Plus the ebook is much more than just recipes. The “Mindfulness in Faith and Freezer Meals” ebook also includes strategies and “pro tips” on how to efficiently cook all your meals in ONE Day!)

I mean who wouldn’t love cooking for one day each month and then being done for the whole month! The benefits are endless.

• I have more daily free time;
• My grocery bill has decreased,
• My family is eating healthier, and
• I am less stressed about what to cook and when am I going to cook each night.

We are also eating at home more because we are less likely to say, “There’s nothing to eat so lets just go out.” As you can imagine, planning and prepping a months worth of freezer meals in one day is also a fantastic weight loss technique for ALL of the above reasons! Plus enjoying your food is probably one of the most important tips for lasting weight loss. These freezer meals are delicious, nutritious, easy homecooked meals that you can enjoy. Also remember to practice mindfulness to further enjoy your meals.

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*One of the perks to cooking a month’s worth of freezer meals ahead of time is you can save money by buying in bulk. You also save by sticking to a grocery list. Another way I save a huge amount of money is by using ibotta whether I grocery shop in a grocery store or online. I have saved so much money ever since I downloaded the free ibotta app to my phone.

After I grocery shop, I spend a few hours one day making these meals, and boom I have finished cooking my dinners for a month!

So for this post I wanted to provide you with 15 of my favorite freezer meals. One freezer meal last our family of four for 2 meals so 15 meals provides our family 30 dinners, i.e. a months worth of dinners. When you take into account that we will eat out occasionally, these 15 meals will often last our family for MORE than a month! You can always double the recipes for larger families.  The recipes and grocery list are included in this post.

How to make a Healthy Plate with your Freezer Meals

When I am ready to eat a meal, I usually add a quick and easy microwavable vegetable side. After all, the whole point of making freezer meals ahead is so that I don’t have to do a bunch of cooking every day. My absolute favorites are the SteamFresh Vegetables from Birdseye and the Green Giant Steamers. You don’t even have to put these vegetables in a bowl!!! You literally put the bag in the microwave and press a button!

When I eat the slow cooker meals,  I usually eat them with a healthy whole grain carbohydrate or carbohydrate substitute, I simply add the already-cooked healthy carbohydrate to the meal after the meal is finished cooking in the slow cooker. Some meals already have the starch in the recipe like the Mexican pasta for example, and for some you will add the carb or carb substitute to your meal after cooking. Again, I don’t want to do any extra cooking so I use “easy to prepare” type products like minute brown rice, whole wheat pasta, SteamFresh or Green Giant microwavable cauliflower rice, SteamFresh microwavable zucchini pasta, or Green Giant Spirals. Green Giant Steamers and Birdseye SteamFresh Vegetables seriously make eating healthy sooo easy.  Again, you literally put the  bag in the microwave. That is it! Then combine the cauliflower rice, zucchini pasta, or spirals with your already-cooked slow cooker meal and you have an amazing meal, and your kids are eating more vegetables.

The Infograph below explains how to make a healthy plate with your freezer meals including the suggested sides. Again, basically add one of the suggested whole grains/starch substitutes and a vegetable side and you have a nutrtious low calorie meal:

Sooo quick and easy!

And Here They Are: 15 Freezer Meal Recipes (Do you Want Breakfast and Lunch too? Check out the “Mindfulness in Faith and Freezer Meals” ebook. Make all your breakfast, lunch, and dinner recipes for the whole month in one day!)

* Updated on September 11, 2018

• *Tip: Cook all the ground meat at once and chop all the vegetables at once. Then add all the ingredients to the bags and casserole dishes per each recipe directions.
• You will need a slow cooker for most of these meals. I personally like the Crock-Pot 6 Qt 8-in-1 Multi-Use Express Crock Programmable Slow Cooker, Pressure Cooker, Sauté, and Steamer, Stainless Steel (SCCPPC600-V1) or the Crock-Pot 6-Quart Programmable Cook & Carry Slow Cooker with Digital Timer, Stainless Steel , SCCPVL610-S.

This one is so versatile. It is a slow cooker, pressure cooker, saute and steamer all in one!

To find a list of all the  cookware you will need to start your freezer meal routine click here.

 

1. Cheesy Cauliflower Tot
2. Chicken Cacciatore
3.  Chicken Masala
4. Chicken Chili
5.  Crockpot Mushroom Chicken
6. Sour Cream and Onion Chicken Potatoes
7. Asian Chicken
8. Chili Con Carne
9. Mexican Chili
10. Is it Really Healthy? Lasagna
11. Mexican Pasta
12. Crockpot Broccoli Tot Casserole
13. Sweat and Sour Meatballs 14. Italian Wedding Soup
15. Turkey Meatball Vegetable Soup
16. Meatball Minestrone Soup

1. Cauliflower Cheesy Tot

4 servings

Materials
1 gallon-sized freezer bag

Ingredients
• 1  pound ground turkey
• 1 cup of your favorite cream of chicken soup
• 1 cup Shredded cheddar cheese
• Frozen Cauliflower of Broccoli tots

To Freeze
 1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.

To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours.

Serve with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)

2. Chicken Cacciatore

Servings 4

Materials
1 gallon-sized freezer bag

 Ingredients
• 1 pound boneless, skinless chicken breasts- Cut into bite-size pieces
• 24 oz jar of Pasta sauce
• 1 zucchini, chopped
• 1 green bell pepper, chopped
• 1 cup chopped yellow onion

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag except chicken broth.
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
1. The morning of cooking, pour contents into your crockpot.
2. Cook on “low” setting for 6-8

Serve with whole-wheat spaghetti and salad.

3. Chicken Masala

Servings 6

Materials
* 1 gallon-sized freezer bag

Ingredients
• 1 pounds boneless skinless chicken breasts, cut into bite-sized pieces
• 1 cup Onion
• 24 oz of Pasta sauce
• 1 Tbs Garlic Powder
• 2 tablespoons Honey
• 1/2 teaspoon salt
• 8 oz light cream cheese

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
1. Add contents of freezer bag to crockpot and cook on “low” setting for 6-8 hours or until the chicken is fully cooked through

Serve over naan, brown rice, or steam fresh cauliflower rice with a vegetable side (I prefer the quick and easy microwavable SteamFresh vegetables)

4. Chicken Chili

Servings 6

Materials
1 gallon-sized freezer bag

 Ingredients
• 1 pound boneless, skinless chicken breasts, cut into small bite-sized pieces• 1 medium yellow onion (one cup), chopped
• 8 oz black beans, drained and rinsed
• 8 oz cannellini beans (white kidney beans), drained and rinsed
• ½ cup chopped green peppers
• ½ cup chopped red peppers
• 4 oz cream cheese-light
• 1 cup frozen corn
• 12 teaspoons garlic powder
• 1 packet chili powder
• 4 cups canned chicken broth (Not needed until the day you eat)

To Freeze
1.Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
1. Add contents of the freezer bag and 16 oz. of chicken broth to crockpot and cook on “low” setting for 6-8 hours or until the chicken is fully cooked 2. Remove as much air as possible, seal, and freeze for up to three months.

Top with sour cream, light cheese, and tortilla chips

5. Slow Cooker Mushroom Chicken

Serves 4-6 

Materials 
1 gallon-sized  freezer bag

 Ingredients 
• 1 pounds boneless, skinless chicken breasts
• 2 Tablespoons honey
* 2 Tablespoons Balsamic Vinegar
*1 Teaspoon Onion Powder Mix
• 8 oz cam mushroom
• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon ground black pepper
• 1/2 cups chicken broth (*add to Crockpot when cooking)

To Freeze  
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients except chicken broth to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to three months. 

To Cook
1. Add contents of freezer bag and chicken broth to the crockpot and cook on “low” setting for 6-8 hours or until chicken is fully cooked
Serve over Brown rice, SteamFresh cauliflower rice, whole-wheat pasta, or SteamFresg Zucchini pasta with a vegetable side (I prefer SteamFresh)

6.  Cream Cheese and Onion Chicken Potatoes

Serves 4-6

Materials
* 1 gallon-sized freezer bag

Ingredients
• 1 pounds of boneless, skinless chicken breasts cut into bite-size pieces
• 3 Tablespoons Cornstarch
• 4 oz. cream cheese
• 1 cup chopped Onion
• 1 Pound of Red Potatoes
• 2 teaspoons black pepper
• 1⁄2 teaspoon salt
• 1 cup chicken broth (not needed until day of cooking)

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag except chicken broth.
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
1. The morning of cooking, pour contents into your crockpot; add chicken broth.
2. Cook on “low” setting for 6-8

Serve over whole-wheat pasta or the SteamFresh Zucchini Pasta with a Vegetable Side.

7. Asian Chicken

Serves 4

Materials
1 gallon-sized freezer bag

 Ingredients
• 1 pounds boneless, skinless chicken breast- cut into bite-sized pieces
• 1 small onion, diced
• 1 Teaspoon Garlic Powder
• 4 Tablespoons honey
• 1/2 cup soy sauce
• 1/3 cup ketchup
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.

To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours or until chicken is fully cooked.

Serve over brown rice or cauliflower rice with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)

8. Chili Con Carne

Serves 6

Materials
1 gallon-sized freezer bag

Ingredients
• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 8 oz can mushrooms
• ½ cans kidney beans, drained and rinsed
• 24 oz pasta sauce
• 4 large cloves of garlic, minced
• 1 package chili powder

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
Add contents of freezer bag to crockpot and cook on “low” setting for 6-10 hours or high for 4 hours. Cook until the chicken is done all the way through.

Serve with brown rice or SteamFresh Cauliflower rice; top with shredded cheese, sour cream.

9. Mexican Chili

Serves 4-6

Materials
1 gallon-sized freezer bag

 Ingredients
• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 1 medium-sized green bell pepper, chopped
• 1 cup frozen corn
• 8 oz. can black beans
• 24 oz can pasta sauce
• 1 taco seasoning packet

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
Add contents of freezer bag to crockpot and cook on “low” setting for 6-10 hours or high for 4 hours.

Serve over brown rice or over a whole-wheat roll topped with provolone cheese Serve with a Vegetable side (I like the Microwavable SteamFresh Vegetables)

Top with shredded cheese and tortilla chips.

10. Is this Really Healthy? Lasagna

Serves 6Materials

• 9”x13” pans (Glass, aluminum, or disposable)
• Plastic wrap
• Aluminum foil

Ingredients
• 1 pound ground turkey- cooked
• 2 large eggs
• 15 oz of ricotta cheese
• 1 cups shredded parmesan cheese
• 8 oz mozzarella cheese, freshly shredded and divided in half
• 2 teaspoons salt
• 1 teaspoon pepper
• 24 oz jars of pasta sauce
• 2 cup Frozen spinach, chopped (about 3 cups)
• 9 oz box of “oven ready” lasagna noodles with no boiling required

To Freeze
1. In a large bowl, create cheese filling by combining eggs ,ricotta, parmesan, half of the mozzarella cheese, parsley, salt, and pepper.
2. Spread a thin layer of pasta sauce at the bottom of each pan.
3. Next Layer: 3 Lasagna Noodles
4. Next layer: ½ the Cheese filling
5. Next Layer: 1 cup the Frozen spinach
6. Next Layer: Sprinkle with Cooked Ground Turkey
7. Next layer: Pasta sauce

8. Repeat each layer one more time

9. Add Mozzarella cheese on top. Make sure the noodles are covered entirely with sauce and cheese so they don‘t get crunchy when they bake 10. Cover each pan with layers of plastic wrap and foil
11. Label the tin foil with the recipe name, cooking instructions, and the date
12. Freeze for up to three months.

To Cook
Preheat oven to 375 degrees F. Remove plastic wrap and replace foil. Bake frozen lasagna 60 minutes or until center is hot. Remove foil and bake for additional 5-10 minutes or until cheese on top is melted

 11. Mexican Pasta

Serves 6

Materials
• 9”x13” pans (aluminum, or disposable)
• Plastic wrap
• Aluminum foil

Ingredients
• 1 pound ground turkey
• 1 packet taco seasoning
• 4 ounces cream cheese
• One 12 oz box of Whole-Wheat Pasta
• 8 oz jar of salsa
• 8 oz jar of taco sauce (2 cups)
• 1 cup sharp cheddar cheese, grated
• 1 cup Mozzarella cheese, grated

To Freeze
1. Brown the ground beef and ground turkey
2. Add taco seasoning and cream cheese to the pan
3. Stir until cream cheese is melted.
4. Cook Pasta separately per directions on the package
5. Add meat mixture, salsa, cheddar, mozzarella, taco sauce, and pasta to the 9” X 13” pan; Blend all ingredients together
6. Cover each pan with layers of plastic wrap and foil,
7. Label the tin foil with the recipe name, cooking instructions, and the date.

8. Freeze for up to three months.

To Cook
Preheat oven to 350°F. Remove plastic wrap and replace foil. Bake for 1 hour. Remove foil and bake an additional 10-15 minutes.

12. Crockpot Broccoli Tot Casserole

Serves 4

Materials
• 1 gallon-sized freezer bag

 Ingredients
• 1 pound skinless boneless chicken breasts
• 1 cup of your favorite cream of chicken soup
• 1 cup Shredded cheddar cheese
• Frozen Cauliflower of Broccoli tots

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag 8. Remove as much air as possible, seal, and freeze for up to 3 months.

To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours.

Serve with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)

13. Sweet and Sour Meatballs

Serves 6

Materials
*1 gallon-sized freezer bag
Parchment Paper

To Cook the Meatballs (skip this part if you are using frozen meatballs)

Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray

1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.

Ingredients for the Rest of the Recipe
• 1 pounds of frozen turkey meatballs or fully cooked homemade meatballs • 1 onion, cut into slices
• 1 green pepper, cut into slices
• 1 red pepper, cut into slices
• 1 yellow pepper, cut into slices
• 2.5 cups of spicy BBQ sauce

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.

To Cook
1.Add to crockpot.
2.Cook on “low” setting for 8 hours.

Serve over brown rice or Cauliflower rice with a vegetable side

14. Easy Cheesy Italian Meatballs

Serves 6

Materials
*1 gallon-sized freezer bag
Parchment Paper

To Cook the Meatballs (skip this part if you are using frozen meatballs)

Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray

1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.

Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 1 small onion, diced (one cup)
• 1 cup carrots, peeled and thinly sliced
• 2 cups frozen spinach
• 2 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1 tablespoon Montreal steak seasoning
• 4 cups chicken broth *not needed until day of cooking
• 1 cup uncooked whole-wheat pasta or SteamFresh Zucchini pasta *not needed until day of cooking.

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. To your freezer bag, add all ingredients except pasta and broth.
3. Remove as much air as possible, seal, and freeze for up to 3 months.

To Cook
1. Add to crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Pasta per package direction and add to the crockpot when the sauce is finished cooking.

15. Turkey Meatball Vegetable Soup

Serves 6

Materials
*1 gallon-sized freezer bag
Parchment Paper

To Cook the Meatballs (skip this part if you are using frozen meatballs)

Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray

1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.

Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 24 oz jar of pasta sauce
• 1 cup carrots, peeled and sliced
• 1 cups Frozen green beans, ends cut off and cut into bite-sized pieces
• 1 large zucchini, ends cut off and cut into bite-sized pieces
• 1 small yellow onion, diced (1 cup)
• 4 cups chicken broth *not needed until day of cooking

To Freeze  
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients except broth to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.

To Cook
1. Add ingredients to the crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Pasta per package direction and add to the crockpot when the sauce is finished cooking.

Serve over whole-wheat pasta or Steamfresh Zucchini pasta Serve with a Vegetable side

16. * BONUS* Meatball Minestrone Soup

Serves 6-8

Materials
*1 gallon-sized freezer bag
Parchment Paper

To Cook the Meatballs (skip this part if you are using frozen meatballs)

Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray

1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.

Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 1 cup pound of carrots, peeled and sliced
• 1.5 cups of frozen green beans, ends cut off and chopped
• 1 cup Frozen Chopped Spinach
• 1 small onion, peeled and chopped (1 cup)
• 1 Teaspoon Garlic Powder
• 8 oz can of kidney beans, drained and rinsed
• 8 oz can of cannellini beans, drained and rinsed
• 2 tablespoons Italian seasonings
• 1/4 teaspoon ground black pepper
• 4 cups low-sodium chicken broth *not needed until day of cooking
• 1 cup uncooked whole wheat pasta *not needed until day of cooking

To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients except pasta and broth to your freezer bag.
 3. Remove as much air as possible, seal, and freeze for up to 3 months.

To Cook
1. Add to crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Whole-wheat pasta or SteamFresh Zucchini pasta per package directions.
4. Add pasta to the crockpot when the meatballs have finished cooking

Grocery List for all 16 Crockpot Freezer Meals 

DRY GOODS (You can easily purchase all of these online if you prefer)

CANNED
• 16 oz Black Beans, canned (Recipe 4,9)
• 16 oz Cannellini Beans, canned (Recipe 4,16)
• 16 oz Kidney Beans, canned (Recipe 8,16)
• 16 oz Cream of Chicken (Recipe 1, 12)
• 15 Cups Chicken Broth (Recipe 4,5,6,14, 15, 16)
• 16 oz Canned mushrooms (Recipe 5,8)

SEASONINGS
• Black Pepper to taste
• Sea Salt to taste
• 2 Packet (4 tsp dry mix) Chili Powder (Recipe 4,8)
• 2 Packet (4 tsp dry mix) taco Seasoning (Recipe 9,11)
• 1 Tablespon Montreal Steak Seasoning (Recipe 14) or about 2.5 tbs total if you are making homemade meatloaf
*2 Tbs.  Italian Seasoning (Recipe 16)

MISC
• 2.5 cups BBQ Sauce (Recipes 13)-Annie’s Organic or TJ’s Bold and Smoky Kansas City are healthier BBQ sauces
• 2 Tbs. Worcestershire Source (recipes 14) or 3.5 total if you are making homemade meatballs
• 8 Tablespoons (1/2 cup) Honey (Recipe 3,5,7)

• 1/2 cup soy sauce (Recipe 7)
• 1/3 cup Ketchup (Recipe 7)
• 144 oz Pasta Sauce (Recipes 2,3,8,9,10,15)
• 4 Tbs. Extra Virgin Olive Oil (Recipe 5,7)
• 15 cups Chicken Broth (Recipe 4,5,6,8,14,15,16)
• 9 oz “Oven Ready” Lasagna Noodles (Recipe 10)
• 24 oz Whole Wheat Pasta (Recipe 11, 14)
• 8 oz jar salsa (Recipe 11)
• 8 oz jar Taco sauce (Recipe 11)
• 2, 9” x13” aluminum pans (Recipe 10,11)
• Cooking Spray (Recipe 10)
• 13 Gallon-size freezer bags
• 3 tablespoon cornstarch (Recipe 6)
* 1 Teaspoon Onion Soup Mix (Recipe 5) or 3 packets total if making homemade meatballs
*2 Tablespoons Balsamic Vinegar (Recipe 5)
*4 Tablespoons Extra Virgin Olive Oil (Recipe 5,7)
* 2 Cups Old Fashioned Oats (Only if you are making homemade meatballs)

PERISHABLES (Purchase these in a grocery store either a day or two before your cooking day or on your cooking day)

MEAT
• 7 Pounds Skinless Boneless Chicken Breast- Cut into Bite-size pieces (Recipes 2,3,4,5,6,7,12)
• 6 Pound Ground Turkey (Cook) (Recipe 1,8,9,10,11,12) or 10 pounds if making homemade meatballs
• 3 pounds of ground turkey to make meatballs OR 3 Pounds frozen Turkey Meatballs (Recipe 13,14,15

PRODUCE
• 9 chopped small onions (Recipe 2,3,4,5,6,7,8,9,13, 14, 15)-To Save time, you can by pre-chopped onion if you prefer
• 10 Cloves Garlic (Recipe 3,4,5,7,8,14)- To save time, you can buy garlic powder if you prefer
• 4 Green Pepper (Recipe 2,4,9,13)- or to save time, you can use the containers of sliced mixed peppers for all of the pepper recipes (The mixed peppers work fine in all pepper recipes even if the recipe calls for just one type of pepper)
• 2 Red Pepper (Recipe 4,13)
* 1 Yellow Pepper (Recipe 13)
• 2 large zucchini Sliced (Recipe 2, 15)
• 3 cup carrots, sliced (Recipe 13,14,15)
• 1 pound red potatoes (Recipe 6)

COLD FOOD
• 20 oz. light Cream Cheese (Recipes 3,4,6,11)
• 2 eggs (Recipe 10) or 12 total if you are making homemade meatballs
• 15 oz. light Ricotta Cheese (Recipe 10)
• 1 cup Shredded Parmesan Cheese (Recipe 10)
• 8 oz. light Mozzarella Cheese, Shredded (Recipe 10)
• 12 oz. (3 cups) light shredded Cheddar cheese (Recipe 1,11,12)

FROZEN
• 2 cup Frozen Corn (Recipe 4, 9)
• 5 cup Frozen Spinach (Recipe 10,14,16) or 6.5 cups total if you are making homemade meatballs  
• 2.5 cup Frozen Green Beans (Recipe 15,16)

• 2- 16 oz Bags Green Giant Cauliflower or Broccoli Tots (Recipe 1, 12)

* Serve all with a vegetable side (I prefer quick and easy like the microwavable Frozen Birdseye SteamFresh Vegetables)

See Specific side recommendations below:

 Cauliflower Cheesy Tot- No added starch needed

Chicken Masala- Serve over one of the following: Naan bread, Brown rice, or Birdseye SteamFresh Cauliflower rice

Chili Con Carne- Serve over one of the following: Brown rice or Birdseye SteamFresh Cauliflower rice

Chicken Chili-Top with Sour Cream and Tortilla Chips

Chicken Cacciatore– Serve mixed with one of the following: Whole-wheat Pasta or Birdseye SteamFresh Zucchini Pasta pr Green Giant Spirals

Mexican Chili- Serve with Sour Cream and Tortillan Chips

Cheesy Turkey Italian Meatballs- Serve as a sandwich in a whole-wheat roll or with whole wheat pasta or Birdseye SteamFresh Zucchini Pasta or Green Giant Spirals

Spinach Lasagna– No added starch needed

Crockpot Broccoli Tot– No added starch needed

Slow Cooker Mushroom Chicken- Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice

Cream Cheese and Onion Chicken Potatoes- No added strch needed, you could serve over brown rice or Birdseye SteamFresh Cauliflower rice

Asian Chicken-Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice

Mexican Pasta- No Added Starch needed

Sweet and Sour Meatballs-Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice

Turkey Meatball Vegetable Soup-Serve mixed with one of the following: Whole-wheat Pasta or Birdseye SteamFresh Zucchini Pasta or Green Giant Spirals

And there you have it! 15 freezer meals ready to go!

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DIY Weight Loss Assessment

Coming Soon. How to Organize Your Life to Lose Weight

 

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