Nutrition Facts for 1 Hour Freezer Prep

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, ground Italian sausage, 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, ground pork 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, 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

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.

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: olive oil, honey, lemon juice, Dijon mustard, salt, chicken breasts

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, 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.

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, 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, 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 (or store-bought), 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, BBQ sauce (or store-bought), whole wheat hamburger buns

Dietary Subs: Dairy-free and gluten-free substitutions included.