Low Carb

FREEZER
MEAL GUIDE
COMPLETE GUIDE TO PREPPING A
WHOLE MONTH OF YUMMY LOW CARB
MEALS!

BY THIS CRAFTY HOME +

BUSY MOM WEIGHT LOSS
Before you start read this.
BEFORE PREP TIPS:

I would suggest thinking about buying veggies frozen and pre-chopped if you
want to save time (but this might be more expensive)!

Write cooking instructions on all bags beforehand, or have a handy label ready.
Some people have reported that sharpie rubs off overtime on their bags. I have
not had this issue because I set mine in the freezer and don't touch them until
I cook them. But, you can look into freezer tape or labels if you are worried!
Also, make sure to include the date you made the meal on your label!

Having baggie holders is essential to doing this in a timely manner. Having a

friend helps too! I link the baggie holders in the recommended tools below.

Optional toppings are not included in the grocery list! I strongly encourage you
to decide each week what you are eating and look through the recipes for any
additional items you may need.

It is TOTALLY ok to break this up into two cooking sessions. Four straight hours
of cooking is hard! But definitely still worth it in the end. There is a stopping
point in the step by step if you want to only do two hours!

Read through all the recipes beforehand! Especially if you plan to use
alternative ingredients or cooking methods.
Before you start read this.
DURING PREP TIPS:
Recipes could easily finish early or take a few extra minutes depending on your
stove or even the size of your pans. Sometimes you might have to do one step
before another if things cook a little faster than anticipated. That’s ok!

You are making two of each recipe to get to your full month of food! Don’t
worry about having exactly half the ingredients in the bags for each meal when
cooking a big batch together. Get it as close as you can and move on!

Make sure to have some clear spaces for food to cool. Your kitchen table could
work well for this!

I do drain cans before putting them in my bags, this helps cut down on liquid
expansion when freezing.

I strongly encourage you to use a scale when measuring the meat in this guide.
Note: Cooked meat will weigh less after! I usually only weigh before.

Make sure to only fill the bags ⅔ of the way just in case they expand when they
freeze.

Lay the bags flat to freeze! This saves space and makes it easier to organize
later!

Make sure to leave as little air as possible in your bags. Air is definitely an
enemy of freezer meals! If you need to you can even close up the bag most of
the way and use a straw to suck out remaining air.
Before you start read this.
AFTER PREP TIPS:
Put anything that is room temp or warmer after your initial prep in your fridge
overnight before the freezer. I will put dishes with cold ingredients like chicken
that has already been in the fridge straight into the freezer. This helps cut
down on freezer burn!

You may have some ingredients leftover depending on the amounts you buy. If
it's something perishable- freeze it! That way you can use it later and not waste
food.

All the ingredients in the grocery list are doubled so you can make two of each
recipe. The recipe itself shows just one so that you have all the instructions you
need when you go to fill the bags and cook your meal.

Nutrition Info was pulled from Very Well Fit, this will vary depending on the
amount you eat and the different quality of ingredients you pick!

I STRONGLY encourage you to check over the Ultimate Freezer Meal Cheat
Sheet (click there to see it) if you have not already. It has some really good tips for
general information that would help you here!

Also, you can find all my recommended tools for freezer meals right here!
Thawing and Cooking
The best idea is to thaw things overnight in your fridge, it ensures
you’ll be absolutely ready for the next day. You can also put the bag
in a pot of cold water to thaw faster if you forget!

Instant pots WILL cook from frozen. But if something is half-thawed I

have noticed that cooking times will vary and they will taste off. I
highly suggest cooking these recipes from thawed or completely
frozen. The in-between stage gets you in trouble!

When cooking from completely frozen you may have to add on cook
time. If they are in an Instant Pot or Crockpot try to break them up
as much as possible first.

A sample meal plan is included for how you could order the meals!
But make sure to fix your meal plan to what works best for your
family. A blank one has been included as well!

Mixing your meals after they are dumped can help make sure things
get cooked evenly!

If you are getting burn notices: try to spray the pot with oil before
cooking, Make sure the bag is thoroughly thawed, and try to get
meat at the bottom of the pot!

Important Instant Pot note: Most of these recipes are formulated with
a 6 qt Instant Pot in mind. If you have a larger instant pot you may have
to add a bit more liquid to recipes that don't already have enough for
your pot. Make sure to check your model for instructions.
Freezer meal recipe list
RECIPES

Chicken Salad Wrap

Chicken Cacciatore

Orange Beef Stir Fry

Roasted italian Sausage + Veggies

Maple Glazed Chicken Wings

Thai chicken + Vegtables

Pressure cooker sticky chicken thighs

One pot beef and veggies

Chicken + Veggie Teriyaki

Asian pork lettuce wrap

Grocery list
Ingredients in this color are ones you will not need until you actually cook the meal after freezing!
This list is already doubled to make your 20 meals.

VEGGIE DAIRY

6 head Boston Lettuce 4 cups full fat plain Greek yogurt

10 cups frozen chopped broccoli
4 cups Butternut squash
4 cups frozen carrots MEAT

32 oz. Cremini/Baby Bella Mushrooms 6 lbs Chicken Breast (boneless skinless)

6 cups frozen green beans 8 Chicken legs

2 cups shredded carrots 8 chicken thighs (bone in)

1 1/3 cups Pitted Kalamata Olives 4 lbs Chicken Wings

4 lbs Chicken Thighs (boneless, skinless)
6 cups Kale Leaves
4 lbs NY Strip Steak
3 onions
2 lbs link sausage (Precooked)
4 Oranges
2 lbs Lean Ground Pork
13 Red Bell Pepper
2 lbs Extra Lean Ground Beef
6 yellow pepper

4 cup of seedless grapes, halved

CANS/BROTH

2- 28 oz can of crushed tomatoes

2 cups Canned Coconut Milk (full fat)
2 cups Chicken Broth

2 cans diced tomatoes

Grocery list
SEASONING OTHER

2 tbsp Apple Cider Vinegar

4 tsp cumin powder
2 tbsp Arrowroot Powder
4 tsps dried basil
2 3/4 cups soy sauce
2 tbsp dried oregano
8 tbsp + 2 tsp honey
4 tbsp dried parsley flakes
2 cups +2 tbsp Maple Syrup
2 tsp dried thyme
4 tbsps Rice Vinegar
6 tsp garlic powder
2 tsp Sesame Oil
4 tsp Italian Seasoning 4 tbsp Rice Vinegar

1 tsp red pepper flakes 2 cup of walnuts, chopped

1/2 tsp Sea Salt

22 Garlic Cloves minced
2 tbsp fresh ginger
4 tbsps Thai Red Curry Paste
8 tsp ground ginger

NON-FOOD ITEMS

10 bag stands
22 freezer bags
 Chicken Salad Wrap
I NGREDI ENTS
32 oz cooked chicken breast NOT IN BAG
2 yellow peppers, chopped 2 cups full fat plain greek yogurt
2 cup seedless grapes, halved 1-2 heads Boston lettuce
1 cup walnuts, chopped
2 tsp garlic powder OPTIONAL
2 tsp cumin powder chopped celery

Salt and pepper to taste pinch paprika (optional)

I NSTRUCTI ONS
1.Chop up or shred your cooked DAIRY-FREE ALTERNATIVES:
chicken, peppers, grapes, and -Swap out greek yogurt for your
walnuts then add to bag. favorite dairy-free yogurt.

2. Add garlic powder, cumin, salt, NUTRITION INFO:

and pepper to the bag. Seal and 6 Servings
freeze. 296 Calories
Fat 13g
PREPARING Carbs 11g
Protein 34g
3. Dump bag into a bowl, add in
greek yogurt and any additional
ingredients you like then mix.

4. Place a mound of
chicken salad in the center of leaf
and roll. Enjoy!
 Chicken Cacciatore
I NGREDI ENTS
4 chicken thighs NOT IN BAG
4 chicken legs 2 tbsp extra virgin olive oil
1 onion, chopped
1 red bell pepper, diced
2 garlic cloves, minced
28 oz can crushed tomatoes
2 tbsp dried parsley flakes
salt and pepper to taste

I NSTRUCTI ONS
1.Chop the onion and bell pepper
and add to the bag.
2. Add crushed tomatoes, dried
parsley, garlic, and salt and pepper
to the bag.
3. Add chicken legs and thighs into
the bag. Seal and freeze.
OVEN INSTRUCTIONS:
1.Preheat oven to 350°F.
2. Dump into an oven-safe pan and
cook for 30 minutes until chicken
is fully cooked.
3. Serve and enjoy!

PREPARING
CROCKPOT INSTRUCTIONS:
4. Thaw for about 24 hours or in a
bowl of cold water for a couple of 1.Dump bag into the crockpot and
hours. (More on this in the fixing cook on low for 6-8 hours.
the meals section!)
2. Serve and enjoy!
5. Dump into Instant Pot and cook
on manual/pressure cook for 12 NUTRITION INFO:
minutes. Do a 10-minute natural 6 Servings
release then quick release. 489 Calories
Fat 33g
6. Serve and enjoy! Carbs 16g
Protein 32g
*If you take the skin off the
chicken you'll cut down the
calories and fat.
 Orange Beef Stir Fry
I NGREDI ENTS
2 lb NY Strip Steak NOT IN BAG
2 cups frozen broccoli 4 tbsp oil
juice of two oranges
2 tbsp orange zest OPTIONAL TOPPING:
2 tbsp honey 6 scallions, thinly sliced
2 tbsp apple cider vinegar
4 tbsp Soy Sauce
4 tsp ground ginger
pinch of red pepper flakes
salt and pepper to taste

I NSTRUCTI ONS
1.Add the broccoli, orange juice
and zest to the bags.
2. Add the honey, apple cider
vinegar, soy sauce, red pepper
flakes and ground ginger in the
bag.
3.Cut up beef into strips then add
to bag. Seal and freeze.
PREPARING
4. Thaw for about 24 hours or in a
bowl of cold water for a couple of
hours. (More on this in the fixing
the meals section!)
5. Bring a large skillet to high heat
and add in oil.
TIP:
If the sauce is not thickening you
can mix 2 tbsp of arrowroot and 2
tbsp of water in a small bowl then
add in to the skillet.
GLUTEN-FREE ALTERNATIVE:
Substitute the soy sauce for a safe
alternative like coconut aminos.
SIDE TIP:
-Grab frozen Cauliflower rice at the
store and heat up as you cook!
NUTRITION INFO:
6 Servings
467 Calories
Fat 31g
Carbs 10g
Protein 37g

6. Dump bag into a skillet and cook

until beef is browned and sauce is
thickened. This only takes a couple
minutes to cook!

7. Serve and enjoy!

 Roasted Italian Sausage +
Veggies
I NGREDI ENTS
2 cups butternut squash, peeled 1 tsp garlic powder
and chopped 1 tsp dried thyme
1.5 cups frozen green beans 2 tsp dried basil
3 cups frozen broccoli 1 tbsp dried oregano
1 ½ red pepper, chopped salt and pepper to taste
1 yellow pepper, chopped pinch of red pepper flakes

1 lb sweet or hot Italian sausage extra virgin olive oil (about ¼ cup)

links, sliced into rounds

I NSTRUCTI ONS
1.Chop up butternut squash, red BUTTERNUT SQUASH TIPS:
pepper, and yellow pepper then To make chopping up the
add to bag. butternut squash easier, poke the
skin with a knife and heat in the
2. Slice sausage into rounds and microwave for about 3 minutes.
add to bag. You can also buy these pre-
chopped and frozen!
3 .A d d a l l g r e e n b e a n s , b r o c c o l i ,
seasonings and oil to the bag, give NUTRITION INFO:
it a good shake to coat everything, 6 Servings
and seal. 319 Calories
Fat 21g
PREPARING Carbs 14g
Protein 17g
4. Thaw for about 24 hours or in a
bowl of cold water for a couple of
hours. (More on this in the fixing
the meals section!)

5. Preheat oven to 400ª.

6. Spread mixture from the bag on

a baking sheet. Roast for 35
minutes until everything is heated
through and veggies are tender.

7. Serve and enjoy!

 Maple Glazed Chicken Wings
I NGREDI ENTS
2 lbs Chicken Wings
1/4 tsp Sea Salt
1/4 cup Maple Syrup
1/4 cup soy sauce
I NSTRUCTI ONS
1.Put maple syrup, and tamari in
the bag.
2. Add chicken wings and sea salt
into the bag. Seal and Freeze.
PREPARING
3. Thaw for about 24 hours or in a
bowl of cold water for a couple of
hours. (More on this in the fixing
the meals section!)
4. Preheat oven to 425°.
5. Put wings on a sheet pan
covered with foil. Bake for 30-40
minutes until the wings are
golden-brown and crispy.
6. If desired add a bit more
maple/soy sauce mixture to the
tops of the wings and enjoy!
GRILL OPTION:
1.Grill the chicken over medium-
high heat, turning frequently until
golden brown, about 20 minutes.
2. Add more maple/soy sauce
mixture as desired!
NOT IN BAG:
Olive oil
OPTIONAL TOPPING:
4 stalks Green Onion (sliced)
GLUTEN-FREE ALTERNATIVE:
Substitute the soy sauce for a safe
alternative like coconut aminos.
SIDES:
-If you have room on your sheet
pan, carrots cook for about the
same time as these! Grab a bag of
baby carrots and spread them out
on the pan.
-Also you can grab a completely
separate plan and grab a precut
veggie at the store to roast at the
same time and take out when
finished. Follow the chart in the
Quick Prep Side Dish Cheat Sheet!
NUTRITION INFO:
4 Servings
559 Calories
Fat 36g
Protein 42g
Carbs 15g
 Thai Chicken + Vegetables
I NGREDI ENTS
1 lb Chicken Breast NOT IN BAG
2 tbsps Thai Red Curry Paste 1 cup Canned Coconut Milk (full
2 tbsps Soy Sauce fat)
1 tbsp Ginger (fresh, minced) 1 cup Chicken Broth
2 Garlic (clove, minced)
1 Red Bell Pepper (sliced)
1/2 Yellow Onion (sliced)
1 1/2 cups Green Beans
1 cup Kale Leaves (chopped)

I NSTRUCTI ONS
1.Slice the bell pepper, kale, and
onion then add to the bag.
2. Add green beans to the bag as
well then seal.
3. In a separate bag add chicken,
curry paste, soy sauce, ginger, and
garlic into the bag.
4 .S e a l a n d f r e e z e b o t h b a g s .
8. Turn the pressure cooker to
sauté mode. After a few minutes
add in the second bag with the
veggies. Stir frequently until the
sauce thickens and the veggies are
tender.
9. Meanwhile, chop the cooked
chicken breast. Add the chicken to
the pot with the cooked vegetables
and stir to combine. Enjoy!

PREPARING CROCKPOT ALTERNATIVE:

5. Thaw for about 24 hours or in a
bowl of cold water for a couple of
hours. (More on this in the fixing
the meals section!)
Dump both bags into the crockpot
and cook on low for 6 hours.
Thicken sauce if desired in a pot on
the stove using the same
instructions as the Instant Pot!

6. Dump bag with chicken along GLUTEN-FREE ALTERNATIVE:

with broth and coconut milk. Mix, Substitute the soy sauce for a safe
then press manual/pressure cooker alternative like coconut aminos.
and cook for 8 minutes on high
pressure. Once it is done, release NUTRITION INFO:
the pressure manually. 4 Servings
293 Calories
7. Remove the lid carefully and Fat 14g
transfer the cooked chicken to a Protein 28g
plate. Carbs 12g
 Pressure Cooker
Sticky Chicken thighs
I NGREDI ENTS
1 lb Chicken Thighs (boneless, NOT IN BAG
skinless) 1 tsp Oil
1 tbsp Apple Cider Vinegar 2 tbsps Water
3 tbsp Maple Syrup
1/4 cup Soy Sauce OPTIONAL TOPPINGS:
3 Garlic (cloves, minced) Cilantro
1/4 tsp red pepper Flakes

I NSTRUCTI ONS
1.Add chicken, apple cider vinegar, GLUTEN-FREE ALTERNATIVE:
maple syrup, soy sauce, garlic, and Substitute the soy sauce for a safe
chili flakes into the bag and seal. alternative like coconut aminos.

PREPARING CROCKPOT INSTRUCTIONS:

Dump bag and cook on low for 5
2. Thaw for about 24 hours or in a hours.
bowl of cold water for a couple of
hours. (More on this in the fixing NUTRITION INFO:
the meals section!) 4 Servings
206 Calories
3. Spray instant pot with oil and Fat 6g
dump bag. Protein 22g
Carbs 14g
4. Press manual/pressure cooker
and cook for 14 minutes on high
pressure.

5. Once finished, let the pressure

release naturally for 5 minutes,
then do a quick release.

6. Serve and enjoy!

7. OPTIONAL: Broil the chicken

with an air fryer or oven for a little
extra crisp!
 One Pot Beef and Veggies
I NGREDI ENTS
16 ozs Extra Lean Ground Beef
2 Red Bell Pepper (medium, diced)
1 can diced tomatoes
2 tsp Italian Seasoning
1/2 tsp Red Pepper Flakes
2/3 cup Pitted Kalamata Olives
(halved)
2 cup Kale Leaves (finely chopped)

I NSTRUCTI ONS
1.Heat a large pan over medium STOVE TOP ALTERNATIVE:
heat. Add the beef to the pan, 1.Heat a large skillet with oil on
breaking it up as it browns. medium heat.

2. Once it is cooked through and 2. Dump bag and cook for 5-8
no longer pink, drain excess minutes or until everything is
drippings from the pan if warmed and veggies are tender.
necessary. Let cool and add to bag.
NUTRITION INFO:
3 .C h o p b e l l p e p p e r s , t o m a t o e s , 4 Servings
kale, and green onions then add to 258 Calories
bag. Fat 14g
Protein 25g
4 .A d d o l i v e s , I t a l i a n s e a s o n i n g t o Carbs 8g
the bag. Seal and Freeze.

PREPARING
6. Thaw for about 24 hours or in a
bowl of cold water for a couple of
hours. (More on this in the fixing
the meals section!)

7. Dump in the instant pot and

pressure cook for 2 minutes. Do a
quick release and enjoy!
 Chicken + Veggie Teriyaki

I NGREDI ENTS
1 lb Chicken Thighs (boneless, NOT IN BAG

skinless) 1 tbsp Arrowroot Powder

2 tbsps Water
1/3 cup Soy Sauce
2 tbsps Honey
OPTIONAL TOPPING:
2 tbsps Rice Vinegar
1 1/2 tsp Sesame Seeds
2 Garlic (cloves, minced)
1 Red Bell Pepper (sliced)
16 oz. Cremini/Baby bella
Mushrooms chopped
2 cups frozen carrots

I NSTRUCTI ONS
1. Put chicken, soy sauce, honey, 7. Take the chicken out and put the
rice vinegar, and garlic in a bag pot on Saute. Dump in the
and seal. vegetables and arrowroot mixture.
stir until sauce is thickened and
2 .I n a s e c o n d b a g , a d d s l i c e d r e d veggies are tender.
bell pepper, quartered mushrooms,
and carrots in another bag. Seal 8. Chop up or shred chicken and
and freeze both. add back in the pot then mix and
serve!
PREPARING
3. Thaw for about 24 hours or in a CROCKPOT ALTERNATIVE:
bowl of cold water for a couple of Dump both bags into the crockpot
hours. (More on this in the fixing and cook on low for 6 hours.
the meals section!) Thicken sauce if desired in a pot on
the stove using the same
4. Dump the chicken and sauce instructions as the Instant Pot!
bag into the Instant pot. Cook on
pressure cook/manual for 8
minutes. GLUTEN-FREE ALTERNATIVE:
Substitute the soy sauce for a safe
5. Whisk together the arrowroot alternative like coconut aminos.
and water in a small bowl.
NUTRITION INFO:
6. Let chicken do a natural release 4 Servings
for 10 minutes, then quick release. 232 Calories
Fat 6g
Protein 27g
Carbs 20g
 Asian Pork Lettuce Wrap
I NGREDI ENTS
2 Garlic (cloves, minced) NOT IN BAG
1 lb Lean Ground Pork 1 tsp Oil

2 tbsps Soy Sauce 1 head Boston Lettuce (leaves separated)

1 cup shredded carrots
1 tsp Sesame Oil
1 tsp Honey
OPTIONAL TOPPING
1 tsp Sesame Seeds (optional, for garnish)

I NSTRUCTI ONS
1.In a pan over medium heat, add GLUTEN-FREE ALTNERATIVE:
the avocado oil. Once the pan is Substitute the soy sauce for a safe
hot, add the garlic and cook for 1 alternative like coconut aminos.
minute.
NUTRITION INFO:
2. Add the pork and stir to 4 Servings
combine. Cook for 6 to 8 minutes, Calories 299
until cooked through. Drain any Fat 21g
excess fat. When cool add to the Protein 21g
bag. Carbs 7g

3. Add soy sauce, sesame oil, and

honey to the bag. Seal and Freeze!

PREPARING

4. Thaw for about 24 hours or in a

bowl of cold water for a couple of
hours. (More on this in the fixing
the meals section!)

5. Heat a medium sized skillet with

oil and add in pork. Cook for just a
few minutes until thoroughly
heated throughout.

6. Add Shredded carrots and put in

a lettuce wrap and enjoy!
 Instant Pot Chicken Breast

I NGREDI ENTS
Chicken breast (see amounts in recipe)
Salt
1-2 cups of water (depending on the size
of your pot)

I NSTRUCTI ONS
1. P u t 1 c u p o f w a t e r i n t h e i n s t a n t 5.If you have varying sizes opt for
pot for a 6 quart or two cups for the longest cooking time. If you
an 8 quart. have 3+ pounds of chicken you may
2. P l a c e c h i c k e n i n s i d e . go ahead and add a couple more
3. T h e s i z e o f y o u r c h i c k e n b r e a s t s minutes as well. For 7 lbs of
matter. If they are 6 ounce chicken a 15 minute cook time
breasts cook for 8 minutes, 8 works well.
ounce breasts cook for 10 6. Do a ten minute natural release
minutes, 10 ounce breasts cook then you may quick release.
for 12 minutes. 7. Use a kitchen mixer to shred
chicken easily.

Figuring out the size of your chicken

Do some simple math to figure out how much your chicken weighs.
A pound is 16 ounces, so if you package of chicken is 5lbs and
you have 7 breasts you would do:

5x16= 80 ounces
80 ounces/ 7 breasts= 11ish ounces each

This is by no means perfect, it's best to have a kitchen scale if you want to be really precise.
 Meal prep step-by-step
1.Cook 4 lbs of chicken for the chicken salad, refer to extra recipe for instant pot
instructions or cook in your preferred method.

2. Cut up the Vegetables and add to the following recipes:

Add 2 chopped yellow peppers, 1 cup of chopped walnuts

Chicken Salad
and 2 cups of halved grapes in each bag.

Add 1 onion chopped and 2 red bell peppers diced

Chicken Cacciatore
into each bag.

Thai Chicken + Add 1 red bell pepper sliced, 1/2 an onion sliced, 1 cup
Vegetables chopped kale and 1 1/2 cups of green beans into each bag.

Chicken Veggies + Add 1 red bell pepper sliced, 16 oz. mushrooms chopped,
Teryaki 2 cups frozen carrots to each bag and SEAL.

3. Add cans and sauces to the following recipes:

Add 1 tbsp apple cider vinegar, 3 tbsp maple syrup, and

Sticky Chicken Thighs
1/4 cup of soy sauce into each bag.

Chicken Cacciatore Add 28 oz can of crushed tomato to each bag.

Thai Chicken + Grab 2 new bags and add 2 tbsp of soy sauce
Vegetables to each bag.

Chicken Veggies + Add 1/3 cup soy sauce, 2 tbsp honey, and 2 tbsp rice vinegar
Teryaki to each bag.
 Meal prep step-by-step
4. Add the seasoning for the following recipes:

Add 2 tsp of garlic powder, and 2 tsp of cumin

Chicken Salad
to each bag.

Add 3 cloves of minced garlic, and 1/4 tsp of red pepper

Sticky Chicken Thighs
flakes to each bag.

Add 2 cloves of minced garlic, and 2 tbsp dried parsley

Chicken Cacciatore
to each bag.

Thai Chicken + Add 2 tbsp Thai red curry paste, 1 tbsp ginger, and 2 minced
Vegetables garlic cloves each bag.

Chicken Veggies +
Add 2 cloves of minced garlic into each bag.
Teryaki

5. Add the meat to the following recipes:

Separate out cooked chopped or shredded chicken to

Chicken Salad
each bag and seal.

Add 1 lb of chicken thighs (boneless, skinless)

Sticky Chicken Thighs
into each bag and seal.

Add 4 chicken thighs and 4 chicken legs

Chicken Cacciatore
to each bag and seal.

Thai Chicken +
Add 1 lb of whole chicken breasts to each bag and seal.
Vegetables

Chicken Veggies +
Add 1 lb of chicken thighs to each bag and seal.
Teryaki

STOP HERE TO DO IF YOU ARE DOING THE TWO HOUR PREP SESSION
 Meal prep step-by-step
6. In a large pan heat oil for the Asian Pork Lettuce Wrap, once the pan is hot add
4 garlic cloves and cook for about a minute. Add 2 lbs of ground pork to the pan.
Drain excess fat when finished. Set aside to cool.

7. In a large pan heat oil over medium heat for the one-pot beef and veggies. Add
2 lbs of ground beef and brown, drain excess fat when finished. Set aside to cool.

8. Add the vegetables to the following recipes:

One Pot Beef and Add 2 Diced red peppers, 1 can of diced tomatoes, 2 cups
Veggies chopped kale, and 2/3 cup of kalamata olives to each bag.

Add 2 cups butternut squash peeled and chopped,

Roasted Italian 1 1/2 cups of frozen green beans, 3 cups frozen broccoli,
Sausage + Veggies 1 1/2 red pepper and 1 yellow pepper chopped
into each bag and seal.

Add 2 cups frozen broccoli, 2 tbsp orange zest, and the

Orange Beef Stir Fry
juice of two oranges to each bag and seal.

9. Add liquids for the following recipes:

Add 2 tbsp honey, 2 tbsp apple cider vinegar, 4 tbsp soy

Orange Beef Stir Fry
sauce to each bag.

Maple Glazed Chicken

Add 1/4 cup maple syrup, 1/4 cup soy sauce to each bag.
Wings

Asian Pork Lettuce Add 1 tsp sesame oil, 2 tbsp soy sauce, and 1 tsp of honey
Wrap to each bag.
 Meal prep step-by-step
10. Add seasoning into the following recipes:

Add 1 tsp garlic powder, 1 tsp dried thyme, 2 tsp dried

Roasted Italian
basil, 1 tbsp dried oregano, and a pinch of red pepper
Sausage + Veggies
flakes to each bag.

Add 4 tsp of ground ginger and a pinch of red pepper

Orange Beef Stir Fry
flakes to each bag.

Maple Glazed Chicken

Add 1/4 tsp of sea salt to each bag.
Wings

Asian Pork Lettuce

Add 2 minced garlic cloves to each bag.
Wrap

One Pot Beef and Add 2 tsp Italian seasoning, and 1/2 tsp red pepper flakes
Veggies to each bag and seal.

11. Add meat into the following recipes:

Roasted Italian
Add 1 lb of sliced Italian sausage to each bag and seal.
Sausage + Veggies

Orange Beef Stir Fry Add 2 lbs sliced NY strip steak to each bag and seal.

Maple Glazed Chicken

Add 2 lbs of chicken wings to each bag and seal.
Wings

Asian Pork Lettuce

Split cooked pork and add to each bag and seal.
Wrap

One Pot Beef and

Split cooked beef and add to each bag and seal.
Veggies

DO a massive dance and leave the dishes for tomorrow. YOU DID IT!!
 One month meal plan
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Pressure Pressure
Chicken Cooker Sticky Chicken Cooker Sticky
Salad Wrap Chicken Salad Wrap Chicken
Thighs Thighs

Orange Beef Thai Chicken + Orange Beef Thai Chicken +

Stir Fry Vegetables Stir Fry Vegetables

Maple Glazed Maple Glazed

One Pot Beef One Pot Beef +
Chicken Wings Chicken Wings
+ Veggies Veggies

Roasted Italian Chicken + Roasted Italian Chicken +

Sausage+ Veggie Sausage+ Veggie
Veggies Teriyaki Veggies Teriyaki

Chicken Asian Pork Chicken Asian Pork

Cacciatore Lettuce Wrap Cacciatore Lettuce Wrap
 One month meal plan
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Freezer Inventory