10 Healthy Freezer Meals in One Hour
10 healthy freezer meals In one hour
Free printable recipes and grocery list below!
Recipe List
1. Cilantro Lime Chicken 2. Black Bean and Rice Soup 3. Pulled Pork 4. Five-Ingredient Honey Sriracha Chicken 5. Citrus Chicken 6. Sausage and Peppers 7. Taco Chili With Cornbread Topping 8. Italian-Style Pot Roast 9. Chickpea Tikka Masala 10. Shredded Chicken Fajitas
1 Join Freezer Meal Pro 1. Cilantro Lime Chicken
Serve on tortillas or lettuce and add your favorite taco toppings, like shredded cheese, salsa, and guacamole.
Yields:6 servings
Ingredients • 2 pounds boneless skinless chicken breasts • 1 lime for juice • 1/4 cup extra virgin olive oil • 1 tablespoon dried cilantro • 1 tablespoon chili powder • 1 tablespoon paprika • 2 teaspoons cumin • 1 teaspoon garlic powder • 1/2 teaspoon salt • 1/4 teaspoon pepper
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag with the name of the recipe, cooking instructions, and “use-by” date (3 months from when you prepped the meal). 2. Add all ingredients to your freezer bag. 3. Remove as much air as possible, seal, and freeze.
To Cook in Crockpot 1. Cook for 4-6 hours on “low” setting. 2. Shred chicken and mix with sauce in crockpot.
To Cook in Instant Pot 1. Add frozen meal to Instant Pot and sauté for 5 minutes to release some liquid. 2. Flip over. 3. Pressure cook 25 minutes. (There should be enough liquid in the recipe to reach pressure, but if you receive a “burn” error, add ¼ cup of water or chicken broth (this will change nutritional information).) 4. Natural release. 5. Shred chicken and mix with sauce in Instant Pot.
To Grill 1. Thaw overnight or in a pan of water. 2. Grill for 6-8 minutes or until chicken is cooked through.
2 Join Freezer Meal Pro 2. Black Bean and Rice Soup
Serve with chips, shredded cheese, and guacamole.
Yields:6 servings
Ingredients • 2 cans (15oz each) black beans, drained and rinsed • 1 red pepper, diced • 1 yellow onion, diced (1 cup) • 1 cup frozen corn • 1/4 cup dry wild rice • 2 tablespoons chili powder • 2 teaspoons cumin • 1/2 teaspoon garlic powder • 1/2 teaspoon oregano • 1/2 teaspoon salt • 1/4 teaspoon pepper • 32oz (4 cups) vegetable broth (not needed until day of cooking)
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag with the name of the recipe, cooking instructions, and “use-by” date (3 months from when you prepped the meal). 2. Add all ingredients except broth to your freezer bag. 3. Remove as much air as possible, seal, and freeze.
To Cook in Crockpot 1. Add broth and cook for 4-6 hours on “low” setting.
To Cook in Instant Pot 1. Add frozen meal to Instant Pot and sauté 5 minutes to release some liquid. 2. Flip over and add 32oz (4 cups) vegetable broth. 3. Pressure cook 25 minutes. 4. Natural release.
3 Join Freezer Meal Pro 3. Pulled Pork
Serve on sandwich rolls with extra BBQ sauce and a side salad.
Yields: 6 servings
Ingredients • 3-lb boneless pork shoulder roast, fat trimmed • 1 yellow onion, peeled and cut in half • 1/4 cup apple cider vinegar • 2 tablespoons honey • 2 teaspoons chili powder • 1 teaspoon cumin • 1/2 teaspoon garlic powder • 1/2 teaspoon salt • 1/4 teaspoon pepper
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag. 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 in Crockpot 1. Add contents of freezer bag to crockpot and cook on “low” setting for 6-8 hours or until pork is cooked through and tender. 2. Shred pork and mix with sauce in crockpot.
To Cook in Instant Pot 1. Add frozen meal to Instant Pot and sauté for 5 minutes to release some liquid. 2. Flip over. 3. Add ¼ cup liquid (I recommend apple juice, chicken broth, or water). 4. Pressure cook 60 minutes. 5. Natural release. 6. Shred pork and mix with sauce in Instant Pot.
4 Join Freezer Meal Pro 4. Five-Ingredient Honey Sriracha Chicken
Top with sesame seeds and fresh chopped cilantro. Serve over rice with a salad or in lettuce wraps.
Yields: 6 servings
Ingredients • 2 pounds boneless skinless chicken breasts • 2 tablespoons Sriracha • 2 tablespoons honey • 1/3 cup soy sauce • 1 teaspoon garlic powder
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag with the name of the recipe, cooking instructions, and “use-by” date. 2. Add all ingredients to your freezer bag. 3. Remove as much air as possible, seal, and freeze.
To Cook in Crockpot 1. Cook on "low" setting for 4-6 hours. 2. Shred chicken and mix with sauce in crockpot.
5 Join Freezer Meal Pro 5. Citrus Chicken
Serve with brown rice and roasted asparagus.
Yields: 6 servings
Ingredients • 2 pounds boneless skinless chicken breasts • 1 navel orange, half juiced/half thinly sliced • 1 lemon, half juiced/half thinly sliced • 1 lime, half juiced/half thinly sliced • 1 tablespoon honey • 1/2 teaspoon thyme • 1/2 teaspoon pepper • 1/2 teaspoon parsley • 1/2 teaspoon basil • 1/2 teaspoon garlic powder
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag with the name of the recipe, cooking instructions, and “use-by” date (3 months from when you prepped the meal). 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 in Crockpot 1. Cook on “low” setting for 4-6 hours.
To Grill 1. Thaw overnight or in a pan of water. 2. Grill for 6-8 minutes or until chicken is cooked through.
6 Join Freezer Meal Pro 6. Sausage and Peppers
Serve on rolls or with rice.
Yields: 6 servings
Ingredients • 6 links sweet Italian sausage (you can use more or less and keep remaining ingredients the same) • 1 yellow pepper, sliced • 1 red pepper, sliced • 1 orange pepper, sliced • 1 yellow onion, sliced • 2 tablespoons extra virgin olive oil • 1 teaspoon garlic powder • 1/2 teaspoon basil • 1/2 teaspoon oregano
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag. 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 in Oven 1. Pre-heat oven to 400° Fahrenheit. 2. Add contents of freezer bag to 9x13” aluminum or foil baking pan. Cover with foil. 3. Bake for 1 1/2 hours covered and then uncover and bake for additional 30 minutes or until sausage reaches an internal temperature of 165° Fahrenheit.
To Cook in Crockpot 1. Cook on “low” setting for 6-8 hours or until peppers are tender.
7 Join Freezer Meal Pro 7. Taco Chili with Cornbread Topping
Yields: 5 servings
Ingredients • 1 pound 85% lean ground beef • 1 yellow onion, peeled and chopped • 1 green pepper, chopped • 1 cup frozen corn • 1 teaspoon honey • 15oz can tomato sauce • 1 tablespoon chili powder • 1/2 teaspoon salt • 1/2 teaspoon cumin • 1/2 teaspoon crushed red pepper flakes • 1/2 teaspoon paprika • 1/2 teaspoon garlic powder • 1/2 teaspoon onion powder • 4oz mild cheddar cheese, shredded (about 1 cup) (not needed until day of cooking) • 1 box of Jiffy Corn Muffin mix plus 1 egg and 1/3 cup milk (not needed until day of cooking)
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag. 2. Add all ingredients except cheese and corn muffin mix to your freezer bag. 3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook in Crockpot 1. Cook on “low” setting for 6-8 hours. 2. Break apart beef and stir. 3. Top with cheese and assembled corn muffin mix. 4. Add lid and cook on “high” setting for 60 minutes or until cornbread topping is cooked through.
8 Join Freezer Meal Pro 8. Italian-Style Pot Roast
Serve with spaghetti or zucchini “noodles”.
Yields: 6 servings
Ingredients • 2-lb boneless beef chuck shoulder roast • 1 yellow onion, diced • 28oz can diced tomatoes, undrained • 1/4 cup honey • 2 tablespoons extra virgin olive oil • 1 teaspoon oregano • 1/2 teaspoon parsley • 1/2 teaspoon garlic powder • 1/2 teaspoon salt • 1/4 teaspoon pepper • 1/4 teaspoon crushed red pepper flakes
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag. 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 in Crockpot 1. Cook on “low” setting for 6-8 hours or until beef is cooked through and tender. 2. Shred beef.
9 Join Freezer Meal Pro 9. Shredded Chicken Fajitas
Serve over rice, tortillas, or salad, and top with shredded cheese, diced tomatoes, and guacamole.
Yields: 6 servings
Ingredients • 2 pounds boneless skinless chicken breasts, fat trimmed • 1 red pepper, sliced • 1 green pepper, sliced • 1 red onion, sliced • 1/4 cup extra virgin olive oil • 1 lime for juice (about 3 tablespoons) • 1 tablespoon chili powder • 2 teaspoons cumin • 1 teaspoon crushed red pepper flakes • 1/2 teaspoon salt
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag with the name of the recipe, cooking instructions, and “use-by” date (3 months from when you prepped the meal). 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 in Crockpot 1. Cook on “low” setting for 4-6 hours. 2. Shred chicken and return to crockpot to mix with peppers, onions, and sauce.
10 Join Freezer Meal Pro 10. Chickpea Tikka Masala
Serve with rice.
Yields: 6 servings
Ingredients • 2 cans (15oz each) chickpeas, drained and rinsed (To make with chicken, substitute 2 pounds of boneless skinless chicken breasts, cut into bite-sized pieces) • 1 cup frozen peas • 2 cans(15oz each) tomato sauce • 13.5oz can unsweetened coconut milk • 2 teaspoons honey • 1 tablespoon curry powder • 1 tablespoon garam masala • 1 teaspoon garam masala • 1/2 teaspoon onion powder • 1/2 teaspoon garlic powder • 1/4 teaspoon salt
Materials • 1 gallon-sized plastic freezer bag
To Freeze and Cook Later 1. Label your freezer bag with the name of the recipe, cooking instructions, and “use-by” date (3 months from when you prepped the meal). 2. Add all ingredients to your freezer bag. 3. Remove as much air as possible, seal, and freeze.
To Cook in Crockpot 1. Cook for 4-6 hours on “low” setting.
To Cook in Instant Pot 1. Add frozen meal to Instant Pot and sauté for 5 minutes to release some liquid. 2. Flip over. 3. Add one cup water. 4. Pressure cook 25 minutes. 5. Natural release.
11 Join Freezer Meal Pro Grocery List for All 10 Meals (The number next to each ingredient corresponds to its recipe number.)
Produce • 3 limes for juice (1, 5, 9) • 1 navel orange (5) • 1 lemon (5) • 3 red peppers (2, 6, 9) • 1 yellow pepper (6) • 1 orange pepper (6) • 2 green peppers (7, 9) • 5 yellow onions (2, 3, 6, 7, 8) • 1 red onion (9)
Meat • 8 pounds boneless skinless chicken breasts (1, 4, 5, 9) • 6 links sweet Italian sausage (6) • 1 pound 85% lean ground beef (7) • 2-lb boneless beef chuck shoulder roast (8) • 3-lb boneless pork shoulder roast (3)
Canned/Dried • 2 cans (15oz each) black beans (2) • 2 cans (15oz each) chickpeas (10) • 28oz can diced tomatoes (8) • 3 cans (15oz each) tomato sauce (7, 10) • 13.5oz can unsweetened coconut milk (10) • 1/4 cup dry wild rice (2)
Frozen • 2 cups frozen corn (2, 7) • 1 cup frozen peas (10)
Spices and Seasonings • 1 tablespoon dried cilantro (1) • 5 tablespoons plus 2 teaspoons chili powder (1, 2, 3, 7, 9) • 1 tablespoon plus 1/2 teaspoon paprika (1, 7) • 2 tablespoons plus 1 1/2 teaspoons cumin (1, 2, 3, 7, 9) • 2 tablespoons garlic powder (1, 2, 3, 4, 5, 6, 7, 8, 10) • 3 tablespoons plus 1/4 teaspoon salt (1, 2, 3, 7, 8, 9, 10) • 1 1/2 teaspoons pepper (1, 2, 3, 5, 8) • 2 teaspoons oregano (2, 6, 8) • 1/2 teaspoon thyme (5) • 1 teaspoon parsley (5, 8) • 1 teaspoon basil (5, 6) • 1 teaspoon onion powder (7, 10)
12 Join Freezer Meal Pro Spices and Seasonings (cont.) • 1 3/4 teaspoon crushed red pepper flakes (7, 8, 9) • 1 tablespoon curry powder (10) • 1 tablespoon plus 1 teaspoon garam masala (10)
Baking • 1/4 cup plus 6 tablespoons honey (3, 4, 5, 7, 8, 10)
Oil and Vinegar • 1/4 cup apple cider vinegar (3) • 1/2 cup plus 4 tablespoons extra virgin olive oil (1, 6, 8, 9)
Miscellaneous • 2 tablespoons Sriracha (4) • 1/3 cup soy sauce (4)
Materials • 10 gallon-sized plastic freezer bags (1-10)
Not Needed Until Day of Cooking • 32oz (4 cups) vegetable broth (2) • 4oz mild cheddar cheese, shredded (7) • 1 box of Jiffy Corn Muffin mix plus 1 egg and 1/3 cup milk (7)
Suggested Side Dishes 1. Cilantro Lime Chicken - tortillas or lettuce, shredded cheese, salsa, and guacamole 2. Black Bean and Rice Soup - chips, shredded cheese, and guacamole 3. Pulled Pork - sandwich rolls, extra BBQ sauce, side salad 4. Five-Ingredient Honey Sriracha Chicken - rice or lettuce wraps, sesame seeds, fresh cilantro 5. Citrus Chicken - rice and roasted asparagus 6. Sausage and Peppers - sandwich rolls or rice 7. Taco Chili with Cornbread Topping - no side needed 8. Italian-Style Pot Roast - spaghetti or zucchini “noodles” 9. Shredded Chicken Fajitas - rice, tortillas, or lettuce, shredded cheese, diced tomatoes, and guacamole 10. Chickpea Tikka Masala - rice
Helpful Links • Freezer Meal Pro Membership (use coupon code “BONUS20” to save an extra 20%) • Jokari Hands-Free Baggy Racks on Amazon • Reusable Freezer Bags on Amazon • Freezer Cooking Apron from my mom’s Etsy shop
13 Join Freezer Meal Pro