FREEZEABLE

MEALPLAN

Chi
ckenMar
sal
aPas
ta
Gi
ngerCr
anber
ryPor
kRoas
t
St
eakChi
li
HomemadeChi
ckenPotPi
e
TheBes
tWhol
eChi
cken
 BEFORE
YOU
COOK
Welcome to Once A Month Meals!
The five recipes given below are just as you would see them as a Once A Month Meals Member
accessing menus on our website. Below, you will find your Grocery Shopping List, Prep
Instructions, Cooking Day Instructions, Recipes Cards, a Thaw Sheet, and Printable
Labels.

Here's How to Get Started:

Using this menu, you will make two identical meals from each recipe so that you end up with a total
of10 meals ready to drop in your freezer for later. It's that simple! Here's how to begin:
1. Download the meal plan resources and it's instructions to your preferred device, or print them off.

2. Schedule a time to cook in the next week or two. The key to success is to put it on your calendar!

3. Shop the Grocery Shopping List. Cross off all the items you already have on hand, then head
to the store or purchase your ingredients using Instacart.

4. Prepare your ingredients using the Prep Instructions. Cut, dice, slice, and mince every
ingredient listed. We recommend doing this the night before to save time!

5. Assemble your recipes according to your Recipe Cards. Follow the order of recipes given in
your Cooking Day Instructions for the fastest assembly time. When at the recipe and step listed,
reference the exact recipe in your Recipe Cards for assembly and freezing instructions.

6. Label and freeze your meals. Once you have assembled all your meals, print off your Printable
Labels on either "Avery 5168 Labels" or regular paper using tape. Place your labels on your freezer
bags or containers, then place your completed meal into the freezer.

7. Eat and enjoy! Use your Thaw Sheet to choose the meal you want from your freezer.
Follow the thaw instructions listed on your Thaw Sheet to properly defrost or reheat your meal. Use
the instructions listed on the label to cook or reheat your meal.

8. Share your success! Use #oamm with a photo so we can share with others your success! We
want to celebrate your accomplishments tool
Shopping List "100 Days of Real Food" Mini Freezer Meal Plan Vol. 1

e SHOP INGREDIENTS

This list contains enough ingredients to serve each recipe 2 times to 2 people. While this list
attempts to flag items that need to be specially purchased for your dietary needs (such as gluten
free, dairy free, etc), ingredients are always changing in products. Therefore, we urge you to read
labels while shopping for any product, as you know your dietary needs best.

Baking items Frozen

x Flour, Whole Wheat 15.66 ounces x Peas, Frozen 4.75 ounces

x Olive Oil 2 fluid ounces

Meat
Canned goods
x Chicken, Boneless Breasts 4 pounds

x Chicken Broth/Stock 48 fluid ounces x Chicken, Whole (3-5 lbs) 2 individual

x Diced Tomatoes, Canned 28 ounces x Pork Roast 2 pounds

x Kidney (Dark Red) Beans, Canned 15 ounces x Stew Beef 1.5 pounds

Cereal Other

x Maple Syrup 0.5 ounces x Water 2.66 fluid ounces

x Water, Cold 4 fluid ounces

Condiments
Pasta
x Marsala Cooking Wine 12 fluid ounces

x Spaghetti, Whole Wheat 6.66 ounces

Dairy

x Butter 12 ounces

x Egg 2 large

x Heavy Whipping Cream 8 ounces

x Milk 16 fluid ounces

1
Produce Containers

x Asparagus 1 bunch x Gallon Freezer Bag 10

x Carrot 4 medium x Pie Pan 2

x Celery 3 ribs

x Cranberries, Fresh 4 ounces Supplies

x Garlic, Cloves 6 medium
x label
x Ginger, Fresh 3 inches
x baking sheet
x Mushrooms 1.75 ounces
x foil
x Onion 2 medium

x Parsley, Fresh 1 bunch

Spices

x Black Pepper 0.125 ounces

x Cayenne Pepper 0.125 ounces

x Chili Powder 0.25 ounces

x Cumin 0.125 ounces

x Garlic Powder 0.125 ounces

x Onion Powder 0.125 ounces

x Paprika 0.33 ounces

x Salt 0.75 ounces

x Thyme, Dried 0.125 ounces

Serving Day
Baking items Produce

x Arrowroot 0.125 ounces x Onion 2 medium

Dairy

x Parmesan Cheese, Grated 1.33 ounces

2
Prep Instructions "100 Days of Real Food" Mini Freezer Meal Plan Vol. 1

Your Recipe Cards and Cooking Day Instructions assume that you have completed the following
prep instructions before you start your cooking day.

Meats

x Chicken, Boneless Breasts (3 pounds) Homemade Chicken Pot Pie - Ready to Eat Dinner

If less than 3 lbs total, boil water. Place chicken in water for 30 minutes or until cooked through. Prog.
pressure cooker: Add chicken and 1 cup of water, cook for 15 minutes on high pressure. Release
pressure. If more than 3 lbs total, place in a slow cooker (1 lb for each quart; example 3 lbs will fit in a
3 quart appliance) with 1 cup of water. Cook on low for 8 hours or high for 4 hours.

To-Do Night Before

x Spaghetti, Whole Wheat (6 ⅔ ounces) Chicken Marsala Pasta - Ready to Eat Dinner

Prepare according to package directions.

Chopping List

Amount Bought Prep Instruction

Butter 8 ounces Dice 1 cup of Butter

Homemade Chicken Pot Pie - Ready to Eat Dinner

Carrot 4 medium Dice 2 cups of Carrot

Homemade Chicken Pot Pie - Ready to Eat Dinner

Celery 3 ribs Dice 2 cups of Celery

Homemade Chicken Pot Pie - Ready to Eat Dinner

Chicken, 3 pounds Cook and shred 6 cups of Chicken, Boneless Breasts

Boneless
Breasts Homemade Chicken Pot Pie - Ready to Eat Dinner

3
Chicken, 1 pound Slice 2 ½ cups of Chicken, Boneless Breasts
Boneless
Breasts Chicken Marsala Pasta - Ready to Eat Dinner

Garlic, Cloves 6 medium Mince 6 teaspoons of Garlic, Cloves

Homemade Chicken Pot Pie - Ready to Eat Dinner

Chicken Marsala Pasta - Ready to Eat Dinner

Ginger, Fresh 3 inches Peel and slice ⅓ cups of Ginger, Fresh

Ginger Cranberry Pork Roast - Dump and Go Dinner

Mushrooms 1 ¾ ounces Slice ½ cups of Mushrooms

Chicken Marsala Pasta - Ready to Eat Dinner

Onion 2 medium Dice 1 ½ cups of Onion

Slow Cooker Steak Chili - Dump and Go Dinner
Homemade Chicken Pot Pie - Ready to Eat Dinner

Parsley, Fresh 1 bunch Chop ½ cups of Parsley, Fresh

Homemade Chicken Pot Pie - Ready to Eat Dinner

4
Cooking Day Instructions"100 Days of Real Food" Mini Freezer Meal Plan Vol. 1
Serving each recipe 2 times to 2 people.

1. OVEN COOK
Homemade Chicken Pot Pie - Ready to Eat Dinner
Preheat oven to 400.0 degrees Fahrenheit. In a pan over medium heat, melt butter #1. Add
onion, carrots, and celery. Cook until vegetables begin to soften, 4-5 minutes. Stir in garlic, peas,
and chicken. Cook for 2 minutes. Add flour #1. If mixture becomes too dry, add more butter. Stir
in the broth and milk. Turn heat up to high. Bring to a boil. Once mixture begins to boil, turn heat
back down to low and simmer for 15-20 minutes. Remove from stove and stir in salt, pepper, and
parsley. In a food processor, combine butter #2 and flour #2. Pulse until coarse crumbs form.
Next pour in ice water. On a floured surface, roll out into one circle for each pan. Place chicken
mixture into pie pan. Place circle of dough on top of pie pan. Pinch the edges of the crust down.
Beat egg and then brush over dough. Using a fork, poke several holes on top. Bake at 400
degrees for 20-25 minutes.

2. STOVE COOK
Chicken Marsala Pasta - Ready to Eat Dinner
Season chicken with salt #1 and pepper #1 and coat well with flour in a shallow dish. Heat olive
oil #1 over medium heat and add chicken. Cook 5-10 minutes (depending on thickness) or until
lightly browned and cooked through. Remove from pan and set aside. Saute mushrooms and
garlic. TURN OFF HEAT and slowly add Marsala wine (you don't want it to catch fire!). Return heat
to high and cook wine down for 3-5 minutes, scraping bottom of the pan. Add cream and cook 5-
8 minutes. Sauce should be bound together and slightly thickened. Meanwhile, toss asparagus
with olive oil #2, salt #2, and pepper #2.

3. Homemade Chicken Pot Pie - Ready to Eat Dinner

Let cool.

4. OVEN COOK
Chicken Marsala Pasta - Ready to Eat Dinner
Place on a baking sheet, and bake at 425 degrees for 8-10 minutes.

5. FREEZE
Homemade Chicken Pot Pie - Ready to Eat Dinner
Cover tightly with foil, label, and freeze..

6. Chicken Marsala Pasta - Ready to Eat Dinner

Allow everything to cool. Divide sauce and chicken into one third of the indicated number of
freezer bags. Divide pasta into remaining one third of indicated number of freezer bags. Divide
the asparagus among the remaining number of freezer bags. Keep bags together, label & freeze.

5
7. FREEZE
Ginger Cranberry Pork Roast - Dump and Go Dinner
Divide pork among the indicated number of freezer bags. Mix together the remaining ingredients
and pour over the pork. Seal, label and freeze.

8. FREEZE
Slow Cooker Steak Chili - Dump and Go Dinner
Divide all ingredients among indicated number of freezer bags. Label and freeze.

9. FREEZE
The Best Whole Chicken in a Slow Cooker - Dump and Go Dinner
In a bowl, combine paprika, salt, onion powder, thyme, garlic powder, cayenne pepper and black
pepper. Remove giblets from chicken and rub spice mixture all over chicken and some inside the
cavity. Place chicken into indicated number of freezer bags. It may be necessary to flatten the
chicken a bit. Label and freeze.

6
Chicken Marsala Pasta - Ready to Eat
Dinner
100 Days Of Real Food
Yields 2 meals of 2 servings each.
Ingredients
2 ½ cups slice Chicken,
Boneless Breasts
⅛ teaspoons Salt #1
⅛ teaspoons Black Pepper, #1
½ cups Flour, Whole Wheat
2 tablespoons Olive Oil #1
½ cups slice Mushrooms
2 teaspoons mince Garlic,
Cloves
1 ½ cups Marsala Cooking
Wine
1 cup Heavy Whipping Cream
13 individual Asparagus
2 tablespoons Olive Oil #2
⅛ teaspoons Salt #2
⅛ teaspoons Black Pepper #2
4 cups cook Spaghetti, Whole
Wheat
Serving Day Ingredients
¼ cups Parmesan Cheese,
Grated
Containers
4 Gallon Freezer Bag
Supplies
Baking Sheet
Cooking to Freeze Instructions
1. Preheat oven to 425.0 degrees Fahrenheit.
2. Season chicken with salt #1 and pepper #1 and coat well with flour
in a shallow dish.
3. Heat olive oil #1 over medium heat and add chicken.
4. Cook 5-10 minutes (depending on thickness) or until lightly
browned and cooked through. Remove from pan and set aside.
5. Saute mushrooms and garlic.
6. TURN OFF HEAT and slowly add Marsala wine (you don't want it to
catch fire!).
7. Return heat to high and cook wine down for 3-5 minutes, scraping
bottom of the pan.
8. Add cream and cook 5-8 minutes. Sauce should be bound together
and slightly thickened.
9. Meanwhile, toss asparagus with olive oil #2, salt #2, and pepper
#2.
10. Place on a baking sheet, and bake at 425 degrees for 8-10
minutes.
11. Allow everything to cool.
12. Divide sauce and chicken into one third of the indicated number of
freezer bags.
13. Divide pasta into remaining one third of indicated number of
freezer bags.
14. Divide the asparagus among the remaining number of freezer
bags.
15. Keep bags together, label & freeze.
Serving Day Instructions
7
Label 1. Reheat the chicken and sauce in microwave until heated through.
2. Reheat the spaghetti in microwave until heated through.
3. Reheat the asparagus in microwave until heated through.
4. Serve the chicken and sauce over the spaghetti, sprinkled with
Parmesan cheese, and asparagus on the side.

8
Ginger Cranberry Pork Roast - Dump
and Go Dinner
100 Days of Real Food

Yields 2 meals of 2 servings each.

Ingredients Cooking to Freeze Instructions

2 pounds Pork Roast
1 cup Cranberries, Fresh
⅓ cups peel and slice Ginger,
Fresh
⅔ tablespoons Maple Syrup
⅓ cups Water
Serving Day Ingredients
⅔ tablespoons Arrowroot
Containers
2 Gallon Freezer Bag
1. Divide pork among the indicated number of freezer bags.
2. Mix together the remaining ingredients and pour over the pork.
3. Seal, label and freeze.
Serving Day Instructions
1. Place contents of freezer bag into slow cooker.
2. Cook on low for 4-6 hours, or until pork is fully cooked.
3. An hour before serving, crush cranberries with a potato masher.
4. Remove pork from the slow cooker and slice.
5. Mix arrowroot powder and an equal amount of water to create a
slurry. Add to cranberry sauce and mix well to thicken.

Supplies 6. Serve sliced pork topped with cranberry sauce.

Label

9
Homemade Chicken Pot Pie - Ready
to Eat Dinner
100 Days of Real Food

Yields 2 pot pies (0.17 per serving). Due to the type of recipe, ingredients within (i.e. eggs, pie
crusts, etc) cannot be divided by a simple equation. Because of this, some serving amounts will not
alter from the original recipe and you could end up with more servings than selected.

Ingredients Cooking to Freeze Instructions

½ cups Butter #1 1. Preheat oven to 400.0 degrees Fahrenheit.

1 cup dice Onion
2 cups dice Carrot
2 cups dice Celery
4 teaspoons mince Garlic,
Cloves
1 cup Peas, Frozen
6 cups cook and shred
Chicken, Boneless Breasts
½ cups Whole Wheat Flour #1
6 cups Chicken Broth/Stock
2 cups Milk
1 ½ teaspoons Salt
10. On a floured surface, roll out into one circle for each pan.
½ teaspoons Black Pepper
½ cups chop Parsley, Fresh
2. In a pan over medium heat, melt butter #1.
3. Add onion, carrots, and celery. Cook until vegetables begin to
soften, 4-5 minutes.
4. Stir in garlic, peas, and chicken. Cook for 2 minutes.
5. Add flour #1. If mixture becomes too dry, add more butter.
6. Stir in the broth and milk. Turn heat up to high. Bring to a boil.
7. Once mixture begins to boil, turn heat back down to low and
simmer for 15-20 minutes.
8. Remove from stove and stir in salt, pepper, and parsley.
9. In a food processor, combine butter #2 and flour #2. Pulse until
coarse crumbs form. Next pour in ice water.
11. Place chicken mixture into pie pan.

1 cup dice Butter #2 12. Place circle of dough on top of pie pan. Pinch the edges of the
crust down.
2 ¼ cups Whole Wheat Flour
#2 13. Beat egg and then brush over dough. Using a fork, poke several
½ cups Water, Cold holes on top.
2 individual Egg 14. Bake at 400 degrees for 20-25 minutes.
15. Let cool.
Containers 16. Cover tightly with foil, label, and freeze..
2 Pie Pan
Serving Day Instructions
Supplies
10
Foil 1. Transfer to a microwave safe dish and reheat in microwave until
Label heated through.

11
Slow Cooker Steak Chili - Dump and
Go Dinner
100 Days of Real Food

Yields 2 meals of 2 servings each.

Ingredients Cooking to Freeze Instructions

1 ½ pounds Stew Beef 1. Divide all ingredients among indicated number of freezer bags.
1 tablespoon Chili Powder Label and freeze.
1 teaspoon Cumin
Serving Day Instructions
1 teaspoon Salt
⅛ teaspoons Cayenne Pepper 1. Cover and cook in slow cooker on high for 5-6 hours.
½ cups dice Onion
15 ounces drain and rinse
Kidney (Dark Red) Beans,
Canned
28 ounces Diced Tomatoes,
Canned

Containers

2 Gallon Freezer Bag

Supplies
Label

12
The Best Whole Chicken in a Slow
Cooker - Dump and Go Dinner
100 Days of Real Food

Yields 2 meals of 4 servings each. Due to the type of recipe, ingredients within (i.e. eggs, pie crusts,
etc) cannot be divided by a simple equation. Because of this, some serving amounts will not alter
from the original recipe and you could end up with more servings than selected.

Ingredients Cooking to Freeze Instructions

4 teaspoons Paprika
2 teaspoons Salt
2 teaspoons Onion Powder
2 teaspoons Thyme, Dried
1 teaspoon Garlic Powder
½ teaspoons Cayenne Pepper
½ teaspoons Black Pepper
2 individual Chicken, Whole (3-
5 lbs)
Serving Day Ingredients
1. In a bowl, combine paprika, salt, onion powder, thyme, garlic
powder, cayenne pepper and black pepper.
2. Remove giblets from chicken and rub spice mixture all over chicken
and some inside the cavity.
3. Place chicken into indicated number of freezer bags. It may be
necessary to flatten the chicken a bit. Label and freeze.
Serving Day Instructions
1. Place chopped onion into bottom of slow cooker and place chicken
on top of onions.

3 cups chunk Onion 2. Cook for 4-5 hours on high or until chicken is falling off the bone.

Containers
2 Gallon Freezer Bag

Supplies
Label

13
Thaw Sheet "100 Days of Real Food" Mini Freezer Meal Plan Vol. 1

Serving each recipe 2 times to 2 people.

Dinners

Thaw Instructions Cooking Time Cooking Type

Chicken Marsala Pasta - In fridge 22 minutes Microwave

Ready to Eat Dinner

Ginger Cranberry Pork

Roast - Dump and Go In fridge about 6 hours Slow cook
Dinner

Homemade Chicken Pot In fridge 10 minutes Microwave

Pie - Ready to Eat Dinner

Slow Cooker Steak Chili In fridge about 6 hours Slow cook

- Dump and Go Dinner

The Best Whole Chicken

in a Slow Cooker - Dump In fridge about 5 hours Slow cook
and Go Dinner

14
 Chicken Marsala Pasta
- Ready to Eat Dinner
Thaw. Reheat the chicken and sauce in
microwave until heated through. Reheat the
spaghetti in microwave until heated through.
Reheat the asparagus in microwave until
heated through. Serve the chicken and sauce
over the spaghetti, sprinkled with Parmesan
cheese, and asparagus on the side.
Serving Day Ingredients
⅛ cups Parmesan Cheese, Grated
Slow Cooker Steak
Chili - Dump and Go
Dinner
Thaw. Cover and cook in slow cooker on high
for 5-6 hours.
Ginger Cranberry Pork
Roast - Dump and Go
Dinner
Thaw. Place contents of freezer bag into slow
cooker. Cook on low for 4-6 hours, or until pork
is fully cooked. An hour before serving, crush
cranberries with a potato masher. Remove pork
from the slow cooker and slice. Mix arrowroot
powder and an equal amount of water to create
a slurry. Add to cranberry sauce and mix well to
thicken. Serve sliced pork topped with
cranberry sauce. 1 serving = 8 ounces pork and
1/4 cup sauce, 457 Calories, 17g Fat, 6g Sat Fat,
142mg Cholesterol, 547mg Sodium, 830mg
Potassium, 22g Carbs, 1g Fiber, 4g Sugars, 51g
Protein, 11 WW+ Points, 10 SmartPoints.
Serving Day Ingredients
⅓ tablespoons Arrowroot
Homemade Chicken
Pot Pie - Ready to Eat
Dinner
Thaw. Transfer to a microwave safe dish and
reheat in microwave until heated through.
15
 The Best Whole
Chicken in a Slow
Cooker - Dump and Go
Dinner
Thaw. Place chopped onion into bottom of slow
cooker and place chicken on top of onions.
Cook for 4-5 hours on high or until chicken is
falling off the bone.

Serving Day Ingredients

1 ½ cups chunk Onion

16
 Chicken Marsala Pasta
- Ready to Eat Dinner
Thaw. Reheat the chicken and sauce in
microwave until heated through. Reheat the
spaghetti in microwave until heated through.
Reheat the asparagus in microwave until
heated through. Serve the chicken and sauce
over the spaghetti, sprinkled with Parmesan
cheese, and asparagus on the side.
Serving Day Ingredients
⅛ cups Parmesan Cheese, Grated
Slow Cooker Steak
Chili - Dump and Go
Dinner
Thaw. Cover and cook in slow cooker on high
for 5-6 hours.
Ginger Cranberry Pork
Roast - Dump and Go
Dinner
Thaw. Place contents of freezer bag into slow
cooker. Cook on low for 4-6 hours, or until pork
is fully cooked. An hour before serving, crush
cranberries with a potato masher. Remove pork
from the slow cooker and slice. Mix arrowroot
powder and an equal amount of water to create
a slurry. Add to cranberry sauce and mix well to
thicken. Serve sliced pork topped with
cranberry sauce. 1 serving = 8 ounces pork and
1/4 cup sauce, 457 Calories, 17g Fat, 6g Sat Fat,
142mg Cholesterol, 547mg Sodium, 830mg
Potassium, 22g Carbs, 1g Fiber, 4g Sugars, 51g
Protein, 11 WW+ Points, 10 SmartPoints.
Serving Day Ingredients
⅓ tablespoons Arrowroot
Homemade Chicken
Pot Pie - Ready to Eat
Dinner
Thaw. Transfer to a microwave safe dish and
reheat in microwave until heated through.
17
 The Best Whole
Chicken in a Slow
Cooker - Dump and Go
Dinner
Thaw. Place chopped onion into bottom of slow
cooker and place chicken on top of onions.
Cook for 4-5 hours on high or until chicken is
falling off the bone.

Serving Day Ingredients

1 ½ cups chunk Onion

18