Below you will find the ingredient list, nutrition facts, and dietary substitutions for each of the recipes used in our 1 Hour Freezer Prep sessions. Remember, you’ll double each of the recipes in a prep session and end up with six freezer meals.
Session 1: Variety
1) Oven Fried Parmesan Chicken Tenders
Ingredients: whole wheat flour, grated Parmesan cheese, garlic powder, Italian seasoning, boneless/skinless chicken tenders, salt, pepper, avocado/olive oil
Dietary Subs: Dairy-free and gluten-free substitutions included.
2) Meaty Marinara Sauce
Ingredients: onions, garlic, lean ground beef (or ground turkey or chicken), ground Italian sausage (pork or turkey), red pepper flakes, salt, pepper, jarred or homemade marinara sauce
Dietary Subs: Naturally gluten-free and dairy-free.
3) Ham and Cheese Sliders
Ingredients: mini wheat buns, butter, Dijon mustard, Worcestershire sauce, uncured deli ham, Swiss cheese slices, poppy seeds, brown sugar
Dietary Subs: We offer gluten-free options, but do not recommend making this dairy-free.
SESSION 2: VARIETY
1) Tasty Tomato Bisque
Ingredients: avocado/olive oil, onions, carrots, celery, garlic, salt, pepper, red pepper flakes, chicken or vegetable broth, tomato paste, diced tomatoes, sugar, half and half, butter
Dietary Subs: Naturally gluten-free. We offer dairy-free substitutions.
2) Slow Cooker French Dip Sandwiches
Ingredients: low-sodium soy sauce, beef broth, minced onion, garlic powder, ground thyme, oregano, red pepper flakes, bay leaf, salt, pepper, chuck roast, Provolone cheese slices, ciabatta rolls
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Fiesta Lime Chicken Nachos
Ingredients: salsa, lime juice, garlic, cilantro (or parsley), cumin, salt, red pepper flakes, boneless/skinless chicken breasts, shredded cheddar cheese, tortilla chips
Dietary Subs: Naturally gluten-free. We offer dairy-free options.
SESSION 3: VARIETY
1) Fake Out Lasagna
Ingredients: avocado/olive oil, onions, garlic, lean ground beef (or ground turkey), ground pork sausage (or turkey sausage), jarred or homemade marinara sauce, frozen cheese ravioli, shredded mozzarella cheese
Dietary Subs: This recipe does not work with gluten-free or dairy-free substitutions.
2) Oven Roasted Pork Tenderloin
Ingredients: garlic powder, oregano, cumin, coriander, ground thyme, salt, pepper, pork tenderloin, avocado/olive oil
Dietary Subs: Naturally gluten-free and dairy-free.
3) Chicken Parmesan Sliders
Ingredients: boneless/skinless chicken breasts (or thighs), salt, pepper, jarred or homemade marinara sauce, mini wheat buns, Provolone cheese slices, grated Parmesan cheese
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 4: VARIETY
1) Vegetarian Tortilla Soup
Ingredients: vegetable stock, vegetarian refried beans, corn, diced tomatoes, diced green chiles, salsa, black beans, taco seasoning, brown rice (or cauli-rice)
Dietary Subs: Naturally gluten-free and dairy-free.
2) Honey Bourbon Chicken
Ingredients: low-sodium soy sauce, honey, organic ketchup, bourbon, avocado/olive oil, fresh ginger, garlic, green onion, red pepper flakes, boneless/skinless chicken breasts, corn starch
Dietary Subs: Naturally dairy-free. We offer gluten-free substitutions. Replace bourbon with chicken broth.
3) Balsamic Shredded Beef
Ingredients: beef broth, balsamic vinegar, low-sodium soy sauce, honey, garlic, red pepper flakes, boneless beef chuck roast, Kosher salt and pepper
Dietary Subs: Naturally dairy-free. We offer gluten-free substitutions.
SESSION 5: CHICKEN
1) Asian Sesame Chicken
Ingredients: avocado oil (sub: another neutral cooking oil), unseasoned rice vinegar, soy sauce, honey, sesame oil, black pepper, chicken breasts
Dietary Subs: Naturally dairy-free. Gluten-free options included.
2) Gourmet Chicken Sandwiches
Ingredients: olive oil, apple cider vinegar, garlic powder, salt, pepper, ground ginger, paprika, chicken breasts, cheddar cheese slices, bacon, whole wheat hamburger buns
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Southwest Chicken and Bacon Wraps
Ingredients: avocado or olive oil, apple cider vinegar, dried parsley, chili powder, garlic powder, dried oregano, ground cumin, salt, pepper, chicken breasts, shredded cheddar cheese, wheat tortillas, bacon
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 6: GLUTEN-FREE & DAIRY-FREE
1) Grilled Steak Kabobs
Ingredients: coconut aminos or gluten-free Tamari soy sauce, avocado oil, Worcestershire sauce, honey, garlic, onion powder, pepper, red pepper flakes, sirloin steak, red onion, bell peppers
Dietary Subs: Naturally dairy-free and gluten-free.
2) Easy-Peasy Marinated Pork Chops
Ingredients: coconut aminos or gluten-free Tamari soy sauce, avocado oil, honey, red pepper flakes, boneless pork chops
Dietary Subs: Naturally dairy-free and gluten-free.
3) Honey Dijon Chicken
Ingredients: olive oil, honey, lemon juice, Dijon mustard, salt, chicken breasts
Dietary Subs: Naturally dairy-free and gluten-free.
SESSION 7: FOR THE SLOW COOKER OR INSTANT POT
1) Fall-Off-the-Bone Ribs
Ingredients: store-bought or homemade BBQ sauce, salt, ground black pepper, garlic powder, paprika, cayenne, pure maple syrup, baby back ribs
Dietary Subs: Naturally dairy-free and gluten-free.
2) Cuban-Style Pork Paninis
Ingredients: pork shoulder, avocado or olive oil, lime, orange, garlic, dried oregano, ground cumin, red pepper flakes, salt, pepper, ciabatta rolls, Swiss cheese slices, deli honey ham
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) BBQ Drumsticks
Ingredients: brown sugar, paprika, garlic powder, onion powder, salt, pepper, chicken drumsticks, BBQ sauce (store-bought or homemade)
Dietary Subs: Naturally dairy-free and gluten-free.
SESSION 8: VARIETY
1) Turkey Pesto Paninis
Ingredients: ciabatta rolls, Provolone cheese slices, pesto, deli turkey slices (or deli chicken), jarred sun-dried tomatoes
Dietary Subs: Dairy-free and gluten-free substitutions included.
2) Lemon-Garlic Shrimp (or Chicken)
Ingredients: shrimp (or chicken breast), olive oil, lemon juice, garlic, fresh rosemary, salt, pepper, red pepper flakes
Dietary Subs: Naturally gluten-free and dairy-free.
3) Cheesy Chive Burgers
Ingredients: ground beef, fresh parsley, fresh chives, garlic, salt, pepper, shredded cheddar cheese, optional cheddar cheese slices, whole wheat hamburger buns
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 9: BREAKFAST
1) 5-Ingredient Breakfast Casserole
Ingredients: avocado oil or olive oil, ground pork/breakfast sausage (or turkey sausage or bacon), shredded hash browns, shredded cheddar cheese, eggs, milk, salt, pepper
Dietary Subs: Naturally gluten-free. Dairy-free substitutions included.
2) Pumpkin Chocolate Chip Baked Oatmeal
Ingredients: milk, eggs, vanilla, melted coconut oil (or avocado oil), pumpkin puree, banana, brown sugar (or coconut sugar), oats, ground flaxseed, baking powder, cinnamon, salt, mini chocolate chips
Dietary Subs: Dairy-free and gluten-free substitutions included. Sub applesauce for banana.
3) Baked Blueberry French Toast with Vanilla Glaze
Ingredients: sourdough bread, eggs, milk, butter, maple syrup, vanilla extract, blueberries, salt, powdered sugar
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 10: GROUND BEEF
1) Italian Sliders
Ingredients: ground beef (or ground turkey/chicken), fresh parsley, Parmesan cheese, tomato paste, garlic powder, Italian seasoning, pepper, Provolone cheese, slider buns
Dietary Subs: Dairy-free and gluten-free substitutions included.
2) Quick Fix Mexican Soup
Ingredients: olive oil or avocado oil, yellow onion, diced green chilis, corn, ground beef (or ground turkey/chicken), taco seasoning packet (or homemade taco seasoning), reduced sodium chicken stock or broth, petite diced tomatoes, black beans, pinto beans, salsa
Dietary Subs: Naturally gluten-free and dairy-free.
3) Tasty Taco Kit
Ingredients: avocado or olive oil, yellow onion, ground beef (or ground turkey/chicken), taco seasoning, taco seasoning packet (or homemade taco seasoning), hard taco shells or flour tortillas, shredded cheddar cheese
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 11: VARIETY
1) Slow Cooker Killer Carnitas
Ingredients: lime juice, orange juice, hot sauce, onion, garlic, oregano, ground cumin, chili powder, salt, pepper, pork shoulder
Dietary Subs: Naturally gluten-free. Dairy-free substitutions included.
2) Italian Baked Chicken Thighs
Ingredients: chicken thighs, avocado or olive oil, garlic powder, onion powder, salt, pepper, Italian seasoning, poultry seasoning, paprika
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Chicken Tortellini Soup
Ingredients: avocado or olive oil, carrots, celery, onion, salt, pepper, garlic, chicken broth, Italian seasoning, poultry seasoning, chicken breasts, cheese tortellini (store-bought), parsley, Parmesan cheese
Dietary Subs: Gluten-free and dairy-free substitutions included.
SESSION 12: VARIETY
1) 4-Ingredient Pan-Fried Pork Chops
Ingredients: whole wheat flour, salt, garlic salt, pepper, avocado oil or olive oil, boneless pork chops
Dietary Subs: Naturally dairy-free. Gluten-free substitutions included.
2) Chicken Parmesan Casserole
Ingredients: chicken, marinara sauce, Parmesan cheese, shredded mozzarella cheese, Panko breadcrumbs, olive oil, parsley, salt, pepper
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Slow Cooker BBQ Beef Sandwiches
Ingredients: onion powder, garlic powder, salt, pepper, beef chuck roast (or pork shoulder), BBQ sauce (or store-bought), whole wheat hamburger buns
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 13: SLOW COOKER OR INSTANT POT
1) Greek Pitas with Pulled Pork
Ingredients: dried oregano, ground cumin, salt, pepper, red pepper flakes, boneless pork shoulder, red onion, garlic, chicken broth, pita breads, optional toppings (i.e. cucumber, feta, tomatoes, olives, lemon juice)
Dietary Subs: Dairy-free and gluten-free substitutions included.
2) BBQ Chicken Sliders
Ingredients: onion powder, garlic powder, salt, pepper, cayenne, chicken breasts, BBQ sauce, slider buns
Dietary Subs: Naturally dairy-free. Gluten-free substitutions included.
3) Shredded Beef Nachos
Ingredients: chicken broth (or beef broth), salsa, taco seasoning packets (or homemade), boneless beef chuck roast, shredded cheddar cheese, tortilla chips, optional toppings (i.e. shredded lettuce, chopped tomatoes, diced avocado, salsa, diced red onion, guacamole, etc.)
Dietary Subs: Naturally gluten-free. Dairy-free substitutions included.
SESSION 14: BREAKFAST
1) Powerball Cookies
Ingredients: peanut butter (sub: Sunbutter), honey, oats, flaxseed (sub: chia), shredded coconut (sub: chopped nuts/dried fruit), mini chocolate chips
Dietary Subs: Dairy-free and gluten-free substitutions included.
2) Blueberry Muffin Smoothie Packs
Ingredients: bananas (sub: vanilla Greek yogurt), baby spinach, almond butter (sub: favorite nut butter), blueberries, oats, milk
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Blueberry Baked Oatmeal
Ingredients: banana (sub: applesauce), milk, eggs, avocado or coconut oil, maple syrup, salt, oats, flax (or more oats), baking powder, cinnamon, blueberries
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 15: VARIETY
1) Hawaiian Pork Tenderloin
Ingredients: pork tenderloin, green onions, ginger, garlic, pineapple juice, soy sauce, brown sugar, avocado or olive oil, red pepper flakes
Dietary Subs: Naturally dairy-free. Gluten-free substitutions included.
2) Baked Cheesy Tortellini
Ingredients: marinara sauce (store-bought or homemade), cheese tortellini, baby spinach, uncured pepperoni (optional), mozzarella cheese, Parmesan cheese
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Pizza Bread
Ingredients: baguette, pizza sauce (store-bought or homemade), mozzarella cheese, Italian seasoning, garlic powder, Parmesan cheese, and your favorite pizza toppings
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 16: CHOOSE YOUR OWN PROTEIN
1) Steak or Chicken Fajitas
Ingredients: limes, avocado or olive oil, cumin, chili powder, salt, pepper, oregano, garlic powder, red pepper flakes, steak or chicken, bell peppers, onion, sugar (just 1/2 tsp), flour or corn tortillas, optional toppings (i.e. lime, cilantro, guacamole, salsa, sour cream, etc)
Dietary Subs: Naturally dairy-free. Gluten-free substitutions included.
2) Mini Chicken (or Turkey) Burgers
Ingredients: Panko breadcrumbs, salt, pepper, garlic powder, dried oregano, fresh parsley, lemon, ground chicken (or turkey), avocado or olive oil, slider buns (optional), Provolone cheese (optional), optional toppings (i.e. lettuce, arugula, tomato, mayo, or Avocado Aioli)
Dietary Subs: Dairy-free and gluten-free substitutions included.
3) Sweet and Savory Salmon (or Chicken)
Ingredients: honey, soy sauce, rice vinegar, sesame oil, ginger, garlic, green onion, red pepper flakes, black pepper, salt, salmon or chicken
Dietary Subs: Dairy-free and gluten-free substitutions included.
SESSION 17: GRAB-AND-GO BREAKFAST
1) Pumpkin Chocolate Chip Muffins
Ingredients: white whole wheat flour, flaxseed, sugar, baking soda, baking powder, cinnamon, salt, pumpkin puree, avocado oil or coconut oil, applesauce, eggs, vanilla, chocolate chips
Dietary Subs: Naturally dairy-free. Gluten-free substitutions included.
2) Chocolate Peanut Butter Energy Bites
Ingredients: peanut butter (sub: another nut butter), maple syrup, oats, vanilla, cinnamon, cocoa powder, shredded coconut (sub: oats or flax)
Dietary Subs: Naturally dairy-free. Gluten-free substitutions included.
3) Chocolate Covered Cherry Smoothie Packs
Ingredients: banana, spinach, almond butter, frozen dark sweet cherries, cocoa powder, milk (your choice)
Dietary Subs: Dairy-free substitutions included. Naturally gluten-free.
SESSION 18: DUMP-AND-GO MEALS
1) Vegetarian Tortilla Soup
Ingredients: vegetable stock, vegetarian refried beans, corn, diced tomatoes, diced green chiles, salsa, black beans, taco seasoning, brown rice (or cauli-rice)
Dietary Subs: Naturally gluten-free and dairy-free.
2) French Dip Sandwiches
Ingredients: low-sodium soy sauce, beef broth, minced onion, garlic powder, ground thyme, oregano, red pepper flakes, bay leaf, salt, pepper, chuck roast, Provolone cheese slices, ciabatta rolls
Dietary Subs: Dairy-free and gluten-free substitutions included.
1) Killer Carnitas
Ingredients: lime juice, orange juice, hot sauce, onion, garlic, oregano, ground cumin, chili powder, salt, pepper, pork shoulder
Dietary Subs: Naturally gluten-free. Dairy-free substitutions included.