5 Day Freezer Meals 

If you don’t like a meal for that day simply substitute it for another meal/snack you like on the plan.

*Start each day with 2c warm water with a pinch of pink Himalayan sea salt and half a lemon.

*Remember to defrost freezer meals in the fridge the night before.

 

DAY 1

Breakfast

PB& J Oatmeal

Prepare ½ cup oatmeal according to instructions, once prepared mix in 1/2 c sliced strawberries and 3tsp peanut butter. Top with 2 Tbps almond milk (optional)

Snack

Chocolate Banana Nut Shakeology – Mix 1 scoop/packet chocolate shakeology, ½ banana, 1 tsp natural peanut butter, ½ cup almond milk and ½ cup water, ice & blend.

or

Veggies and hummus

Lunch

Turkey roll-ups. Lay 2 slices of nitrite free turkey flat, top with spinach and ½ slice of cheese of choice (I use sharp cheddar or provolone), roll up and use a toothpick to hold it together. Serve with one apple topped with 2 tsp.nutbutter of choice

Snack

3/4 c plain greek yogurt, 1 tbsp peanut butter ½ tsp cinnamon ½ sliced banana

Dinner

Lemony Greek Chicken – Serves 6

Ingredients:  

6 boneless, skinless chicken thighs

2 medium onions, cut in quarters

1/3 cup lemon juice

2 tsp. dried oregano

2 cloves garlic, minced

¼ tsp. black pepper

 

Cooking Instructions: 

Put ingredients in crockpot. Cover and cook on low for 4 hours. Serve with white/brown rice and a garden salad or veggies.

 

DAY 2

Breakfast

Tomato, spinach and egg scramble – Whisk 2 eggs, 1 pinch sea salt, and pepper in bowl. Heat oil in skillet, cook eggs, stirring frequently. Stir in tomatos and spinach, and cook again for 2 minutes. Serve as is or with 1 slice Ezekiel bread.

Snack

Mexican Chocolate Shakeo– 1 scoop chocolate shakeology, 1 tsp cinnamon, 1 tsp honey, 2 tsp pb2- mix with 1 cup almond milk, ice and blend. 

or

Banana with nut butter

Lunch 

Leftover Lemon Chicken

Snack- ½ c grapes & 1 mozzarella stick

Dinner- Serves 6-8

Trail Chili

Ingredients:

2 lbs. ground beef, cooked

1 large onion, diced

28-oz. can diced tomatoes

2 8-oz. cans tomato puree

1 16-oz. can kidney beans, drained

1 16-oz can chili beans

1 cup water

2 garlic cloves, minced

1 green bell pepper, diced

2 Tbsp. mild chili powder

2 tsp. ground cumin

2 tsp. salt

1 tsp. black pepper

 

Cooking Instructions:

Grease inside of slow cooker. Put all ingredients in crockpot and cook on low 4-6 hours or until onion and bell pepper are soft. Top with light sour cream or greek yogurt and shredded cheddar. Have leftovers for lunch tomorrow!

 

Day 3 

Breakfast

Scrambled Eggs with spinach and tomato with a side of whole wheat toast

Snack

10 baby carrots with 1 Tbsp hummus

Lunch

Chili Leftovers from Last night’s dinner

Snack

Strawberry Lemonade Shakeology

1Scoop/packet tropical strawberry shakeology

2 cups water

1 tsp pure maple syrup

1 tbsp. lemon juice

1 cup ice

Blend and enjoy!

 

or

 

3/4 c plain greek yogurt, 1 tsp honey, sprinkle of cinnamon and ½ banana sliced

Dinner

Chicken Teriyaki Stir Fry

Ingredients:

6 boneless, skinless chicken thighs, cut up in bite size pieces

½ cup honey

½ cup low sodium soy sauce or liquid aminos

¼ cup rice wine vinegar

1 small onion, diced

1 large garlic clove, minced

¼ tsp. black pepper

1 14.4-oz. bag frozen stir fry veggies

 

Cooking Instructions:

 

Add all ingredients to crockpot and cook on low for 4-6 hours. Serve over brown rice and a side salad with ginger dressing.  

 

Day 4

Breakfast

Overnight Oats – In a container with lid, mix together ¼ cup oats, ¼ cup nonfat Greek yogurt, 1/3 cup unsweetened almond milk, 2 tsp. agave or 1 packet truvia, 1-2 tsp. ground flaxseed (optional) and sprinkle with cinnamon. Refrigerate overnight. Stir in ½ cup of chopped fruit of choice. 

Snack

 

Salsa boats- 2 hard-boiled eggs, 1 tsp yellow or Dijon mustard, 2 tsp. salsa

Cut eggs in half – remove yolks. Combine egg yolks with mustard in small bowl. Mix well. Spoon egg yolk mixture evenly into egg white halves top with salsa.

 

Lunch

Stir-fry leftovers

Snack

Pineapple Shakeology.

1 scoop chocolate shakeology

1cup frozen or fresh pineapple

1 cup almond milk 

if using fresh pineapple use ice and blend. 

Dinner

Honey BBQ Pork Chops – Serves 8 

Ingredients:

8 bone-in, 3/4 inch thick pork chops

1 large onion, sliced

1 cup bbq sauce ( In a small pot combine 6oz. can tomato paste, ¾ cup water, 2 tbsp. balsamic vinegar, 2 tbsp. Worcestershire sauce, 1 tbsp. molasses, and 1 tbsp. honey and bring to a slight boil; stirring every few minutes)

1/3 cup honey

 

Cooking Instructions:

Mix honey and BBQ sauce together before adding to freezer bag. 

Grease interior of slow cooker. Place all ingredients in crockpot. Cover and cook on low 2 ½-3 ½ hours. If the sauce barely covers the chops, flip them over at this point. If they’re well covered, simply allow them to cook another 2 ½-3 ½ hours on Low.

Serve with corn on the cob, salad, healthy coleslaw, sweet potato fries or mixed veggies. 

 

Day 5

Breakfast

Clean French Toast with Berries: Take 2 slices of ezekielor whole wheat bread and dunk them in a mixture of 2 egg whites (or 1 egg) plus ¼ cup of unsweetened almond milk with 2 tsp of cinnamon. Cook over medium heat until done, and top with ½ cup of berries of your choice and more cinnamon if desired.

Snack

1 apple served with 2tsp nut butter

Lunch

Leftover Pork Chops

Snack

Chocolate covered strawberry shake. Mix one scoop shakeology with 1 cup frozen berries and 1 cup almond milk, blend

Dinner

Tuscan Beef Stew – Serves 6 

Ingredients:

10 ½-oz. can tomato soup or tomato puree

10 1/2 –oz. can beef broth

½ cup water

1 tsp. dry Italian seasoning or Herbes de Provence

½ tsp. garlic powder

14 ½-oz. can Italian diced tomatoes

3 large carrots, cut into 1-inch pieces 

½ onion sliced

2 lbs. stew meat

2 15 ½-oz. cans cannellini beans, rinsed and drained

 

Cooking Instructions:

 

Grease interior of slow cooker. Place all ingredients in crockpot and cook on low for 4-5 hours, or until vegetables and beef are tender.

 

 

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