Live your healthiest, happiest, most purposeful life
Category: Weight Loss Tips
Mindfulness and Other Weight Loss Tips:
A Dietitian’s guide to weight loss with an emphasis on Mindfulness and Faith. The blog contains over 400 weight loss tips.
A Dietitian Developed Weight Loss Assessment:
Use a dietitian developed weight loss assessment to create your own customized weight loss plan. Choose from over 400 weight loss strategies, to create your personalized plan. This dietitian develped assessment helps you determine your own weight loss barriers and struggles. You can, then, pick specific tips to fit your needs and lifestyle.
Mindfulness and Weight Loss
Since mindfulness helps with so many weight loss barriers, this site provides you with mindful eating techniques as well as other weight loss strategies.
God is in everything so although there are excellent non-faith weight loss books out there, I love it when I find high quality faith-based weight loss books and courses.
Best Chirstian Weight Loss book and courses; Faith-based weight loss
Here is a list of my top favorite faith-based weight loss books and courses:
Faithful Finish Lines Courses
Christian Weight Loss Courses
Faithful Finish Lines is run by Sara Borstede and Becky Lehman. They have both lost over 100 pounds and started Faithful Finish Lines because they wanted to share their personal weight loss success in order to help others. I love how real and authenic these ladies are. They are totally relatable and down to earth, and their courses have helped many succeed. Faithful Finish Lines has a rather large selection of faith-based courses.
These courses are developed by Brandice Lardner. I love her outlook on life and food. Her blog at gracefilledplate.com is an excellent source of information! You can also find information about her faith-based weight loss courses here. Below are a list of her weight loss courses and Bible Studies!
Did I mention, I love these Weight Loss Bible Studies!
Written by a registered dietitian, this ebook is overflowing with professional weight loss knowledge. She also includes the strategies she used in her own personal weight loss journey. This ebook combines mindfulness, faith, and effective weight loss techniques to help busy families through their healthy living journey.
Okay, I am kind of partial to this book because it’s actually my book. You see I am a dietitian who also lost substantial weight so I understand what works both professionally and personally.
Although I love to cook, trying to juggle cooking, soccer practice, dance class, volunteer meetings, work, cleaning the house, and all the other “mom duties” was just causing too much stress. We would often find ourselves grabbing take-out, going to a restaurant, going through a drive through, or eating random less healthy stuff for dinner, and yet as a dietitian, I knew needed to figure something out.
So I decided to cook it ALL AT ONCE. Let me tell you, THIS WAS LIFE CHANGING!
My family now has more energy, more family time, less stress, and we have lost weight. My family is eating dinners together, and we now have so much more free time in the afternoon. I am no longer spending my afternoons in the kitchen; instead I am now present with my children. So I do not exaggerate when I say these meals have been LIFE CHANGING.
What is included: -14 breakfast, 14 lunch, and 16 dinner healthy freezer meal recipes (most recipes last my family 2 meals so, for us, that means these meals last a whole month!) -The “What is Preventing you from Living Your Healthiest Life” interactive quiz -The Mindful Eating and Faith Guide -A Mindful Eating Demo video
“Simply Fresh: Healthy Made Simple” by Kylee Melo, RD
Although this book is not exactly a faith-based weight loss book, the beginning of this book talks about the importance of faith and even mentions what research says about the correlation of faith and health. This is a great book for vegetarians or anyone looking for more delicious healthy plant-based meals.
This is one of the first faith-based weight loss books I ever read. We actually used this book in a weekly book series at my church. This book is definitely worth the read, and a great companion for any health and fitness journey
*Here is another one written by yours truly : ) This one is not focuses on mindful eating and eating nourishing foods, more than on weight; however, several have found weight loss success after reading this book.
Written by a registered dietitian with a masters in human nutrition, The Nourishing Meal Builder helps you create nourishing meals on the spot. With the included meal builder cards, you will be able to easily combine cards to create anti-anxiety, anti-inflammatory, mood boosting, immune supporting meals that reduce the risk of chronic disease and promote cognitive function, focus, attention, and memory. As a faith-based dietitian, Lacy weaves the importance of faith in health throughout her book.
Faith, Mindfulness, & Nutrition
This is not a weight loss book per say, but does talk about the journey a dietitian (aka me), goes through to go from weight obsessed to feeling healthy and happy in her own body. You can read the description below:
Learn how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition. Faith, Mindfulness, and Nutrition takes you on an inspiring and uplifting journey with dietitian, Lacy Ngo. Thanks to faith-based mindfulness and nutrition, Ngo went from being weight obsessed to feeling healthy and happy in her own body. Ironically, during the process, Ngo ended up, not only losing weight, but also strengthening her walk with God. Now she feels healthier than ever AND she truly enjoys eating! She is able to feed her mind, body, and soul nourishing foods and feel good in her own body without weight obsessing. Get ready to get goose-bumps as you read this amazing true story.
As a dietitian who has a history of weight loss struggles, I am often asked to give my professional and personal opinion on what are the top keys to sustained weight loss. (You can read my weight loss story here).
This question has really gotten me thinking. What is my answer? First, we are all so different and complex. What works for one person may not work for another person. Plus we all have different goals and “healthy” does not look the same for everyone. One person may look different than someone else, but that doesn’t mean they are not BOTH healthy.
Being healthy is not about looks. Being healthy involves mind, body, and spirit. We all have areas we would like to improve. We are all continually growing and striving to live our healthiest life. In fact, growing, learning, and striving is what makes this beautiful journey called life a fun and exciting adventure.
This is why when I was in private nutrition counseling, I talked to my clients about what THEIR goals were. I tried to let the client take the lead as we talked about all aspects of life: mind, body, and spirit.
I wanted to preface again, that health and success are different for everyone and being complex human beings, one strategy may work for some people, but not for others. Dietitians are trained in motivational interviewing. With motivational interviewing, we let the client lead and try to answer client questions based on science. We help the client figure out what strategies THE CLIENT thinks will help them the most.
Why Are These My Top Weight Loss Tips?
With that being said, here are the key weight loss strategies that seemed to benefit the majority of my clients and me. These tips seem to work for many people because these strategies:
Reduce stress and anxiety
Simplify life
Require less willpower
Reduce food obsessing
Let us enjoy our food and help us with finding peace with food and out bodies.
And yes, help with weight loss
So here they are…
My Top 5 Weight Loss Tips
Create a healthy lifestyle friendly kitchen.
Notice that key tip number 3 is ‘eat at home more’. Tip number 3, however, doesn’t work as well without tip number 1.
When our kitchen is filled with delicious healthy foods, and if we eat at home most of the time, well, then we WILL eat healthy delicious foods most of the time.
There are many ways you can create a “Healthy Lifestyle Friendly Kitchen.”
Or you can learn how to organize your kitchen and have all your healthy breakfasts, lunches, and dinners prepared for the whole month in one day by reading the “Mindfulness in Faith and Freezer Meals” ebook. Talk about having a healthy lifestyle friendly kitchen! All your healthy meals for the whole month are done and ready to go!
Develop a healthy and SIMPLE routine
We are all creatures of habit. We crave whatever we are use to eating or doing. So if we develop a healthy routine or habit, then we, by nature, will WANT to stick to the routine. Think about brushing your teeth. This is such a part of our routine that if for some reason we can’t brush them, we are chomping at the bits to get home and get those teeth brushed. Or if you are use to eating a snack when you watch TV; then, when the TV comes on, something doesn’t seem right if you don’t have that snack. It takes time, but if we form healthy habits, they will become so routine that we will not feel right without doing them.
When clients develop a routine that involves eating healthy meals at home; then they were more likely to notice lasting changes.
So sit down and think of what you would like your routine to look like. Write down your routine. Think about your daily life, all your obligations, and activities. Include all of these into your routine. Your routine doesn’t have to be rigid, but we naturally form routines anyway, it might as well be a healthy one.
How are you going to incorporate eating at home into your routine? Are you going to meal plan and meal prep on Sundays? Are you going to follow a healthy eating cookbook to make your meals? Or is eating at home impossible right now? What does your dining out routine look like? How can your form some heathly dining out habits?
Mindfulness in Faith and Freezer Meals Helps with Tip #2
One strategy that has worked for me and many other busy families is cooking and freezing all your meals for a month in one day. Just like with Tip number 1, the “Mindfulness in Faith and Freezer Meals” ebook is meant to help you incorporate tip number 2 (Develop a Healthy and SIMPLE routine) into your life.
In this ebook you actually learn how to make a month of meals in one day. Many of the meals are slow cooker recipes, so as part of my routine, I just simply throw a meal in the crockpot while I am packing school lunches for the kids in the morning. Dinner is done!
Customize your Routine with “Mindfulness in Faith and Freezer Meals”
This ebook also provides other specific tips that you can pick and choose to incorporate into your daily routine.
Chapter 4 provides an interactive quiz called “What is Preventing You From Living Your Healthiest Life?” Remember when I said we are all complex and what works for some may not work for others? Well, this quiz helps you figure out what specific strategies you think will work for YOUR life.
Eat at home more than you eat out.
Time and time again, this seems to be a key tip for many. The problem is many of us are too busy to find the time to cook and eat at home. I know at our house we have something going on almost every night. We have games and acrobats class on Mondays, soccer on Tuesdays, Dance, book club, and cheer on Wednesdays, and soccer and scouts on Thursday. We are on the go all the time.
Mindfulness in Faith and Freezer Meals Helps with Tip #3
The make-ahead freezer meals in the “Mindfulness in Faith and Freezer Meals” ebook have been the key way I have been able to incorporate tip number 3 into our busy life. Because I have these meals already done, our weeknights are so much less stressful, and we are eating at home so much more. Before these freezer meals, we were eating out, grabbing snack foods, or getting take out all over the place. As a dietitian who loves to cook, but couldn’t find the time, I knew I needed to figure something out. This is when I became known as the freezer meal lady, and my family is now eating so much healthier. My husband even lost 17 pounds within the first few months of switching to this freezer meal lifestyle!
Mindfully Eat
I saved this one for last because it is near and dear to my heart. Mindfully eating has helped many with portion control and weight loss while simultaneously helping them stop food obsessing and find peace with food. With mindful eating you learn how to enjoy your food instead of seeing food as the enemy. On the Mindfulness in Faith and Food blog and in the “Mindfulness in Faith and Freezer Meals” ebook, you also learn how to not only enjoy your time eating, but also how to enjoy your time eating in the presence of God. You can learn how to mindfully eat by clicking here.
Find ways to be physically active on most days.
Physical activity doesn’t have to be an hour in the gym everyday. You can find many ways to be physically active. In fact, if you need some inspiration check out the posts below:
Of course, since these are the biggest keys to weight loss in my eyes, the “Mindfulness in Faith and Freezer Meals” ebook discusses all 5 keys in depth. If you want to learn more about this ebook click here.
Thanks for reading! Let me know what strategies have helped you grow and learn mentally, physically, and spiritually. Please fill free to share, like, or pin this if you found it helpful!
How To Stick with Your Healthy Lifestyle Goals Even at Social Gatherings
Honestly, social gatherings and parties are the hardest places for me to eat mindfully and sensibly. In fact, my overeating mostly happens at parties; however, these tips and trick have helped me and my clients eat more sensibly at parties. I hope you find some tricks that may help you too.
Instead of stressing about calories, focus on slowing down and enjoying your food. Make sure you put your fork down, slowly chew your food, and finally take a sip of your drink before picking up your fork to prepare your next bite.
Eat a healthy snack before you go to a party so that you are not starving when you get to there.
Don’t try everything at the party. Select small samples of the best at the table. Look at everything and rate the food before deciding what to get. If food isn’t a 10 then pass.
When people are bringing food, bring your own healthy food option for everyone to enjoy, and eat only your healthy food.
If the party is at your house, prepare only delicious healthy foods by using lower calorie versions of food and whole grains for your ingredients or using a healthy cookbook.
Volunteer to help so that you can do something else besides eating (Ex: blow up balloons)
Practice saying, “No thank you.” before hand.
Don’t stand near the food.
Pay attention to other joys around you, such as family and friends and the decor or environment.
Keep your hands busy by holding and sipping on a glass of water; sometimes we eat at parties just to be doing something or we feel like we want something in our hands.
Limit the alcohol; again hold a glass of water, diet soda, or diet lemonade.
Eat slowly from a plate. That way you won’t run out of food on your plate and go back for seconds. Just very slowly nibble food from your plate while you enjoy the party.
Sometimes you will eat more at a social gathering. Often times the problem is not how much we ate at the party, but more that we give up and overindulge as soon as we have eaten just a little bit more than usual. Sometimes we have an all or nothing approach. If a social gathering throws a kink into your routine, don’t just throw in the towel. Instead, focus on mindfully eating and enjoying your food slowly. You can be proud that you ate healthier than usual at a party even if you eat more than you usually do on a daily basis. For more information about mindful eating click here.
If you are looking for make ahead freezer meals that you can take to parties or eat at home, then you can find them in the “Mindfulness in Faith and Freezer Meals” ebook.
The “What is Preventing You From Living a Healthier Life?” interactive quiz
Mindful eating techniques and guide
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes adn tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.
Here are a Few Reviews for “Mindfulness in Faith and Freezer Meals”
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” -Chad
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifting and encouraging!”
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” -Nicole
Want More?
If you would like to evaluate your own diet and determine which tips work best for you, please take the free DIY Diet self assessment and evaluation developed by a registered dietitian.
Mindfulness in Faith and Freezer Meals: How it All Started
I love to cook, but I found that I didn’t have the time to cook everyday. Trying to juggle cooking, soccer practice, dance class, volunteer meetings, work, cleaning the house, and all the other “mom duties” was just causing too much stress. There just wasn’t enough time in the day to do it all AND cook. We would often find ourselves grabbing take-out, going to a restaurant, going through a drive through, or eating random less healthy stuff for dinner, and yet as a dietitian, I knew needed to figure something out.
Why This Is Life Changing
Eating healthy family meals together was important to me, and the chaotic meals were stressing me out. So I decided to cook it ALL AT ONCE. More specifically, I decided to cook enough breakfasts, lunches, and dinners to last my family a whole month, and I decided to cook it ALL in ONE DAY! Let me tell you, THIS WAS LIFE CHANGING!
My family now has more energy, more family time, less stress, and our bodies have even started changing. My family is eating dinners together, and we now have so much more free time in the afternoon. I am no longer spending my afternoons in the kitchen; instead I am now present with my children. And because I am less stressed, I am a happier, more relaxed, and more patient mom. In other words, I am now mindfully living in the moment during the afternoons instead of running around trying to frantically figure out what to feed my family for dinner. So I do not exaggerate when I say these meals have been LIFE CHANGING.
Because I have been making them for my family and friends for so long, I have learned the tricks and tips on how to efficiently and quickly make all my meals at once. Making freezer meals has become one of my passions and joys in my life. I wanted to share that passion with others, which is why I decided to write the “Mindfulness in Faith and Freezer Meals “eBook.
Mindfulness…
In this ebook, I not only show you how to cook your freezer meals, but I also discuss how to plate and eat your food using mindfulness techniques.
In Faith…
Health is not just about our body; it is about the whole person: mind, body, and spirit. In “Mindfulness in Faith and Freezer Meals,” I talk about how my faith journey has helped me live a healthier life.
And Freezer Meals…
For this plan, you spend one day out of the whole month cooking all your freezer meal… then your are DONE COOKING FOR THE WHOLE MONTH! So you cook 14 breakfast, 14 lunch, and 16 dinner freezer meals. Most of the breakfast and lunch meals are divided into serving sizes so all you have to do is grab one and pop it in the microwave! Yep! Homemade…easy…microwavable freezer meals! The dinner freezer meals are packaged family style. Meaning you make all of it at once so that your whole family can enjoy the meal together. Of course, you can always cook it and then eat the leftovers for lunches too. Each meal lasts my family for 2 meals or more, so these meals EASILY lasts us 30 days (a whole month)!
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
No more worrying about what to cook or when am I going to cook each night. Since doing these freezer meals, our family is eating at home more because we are less likely to say, “There’s nothing to eat so lets just go out.”
As you can imagine, planning and prepping a months worth of freezer meals in one day is also a fantastic weight loss technique for ALL of the above reasons! Plus enjoying your food is probably one of the most important tips for lasting weight loss. These freezer meals are delicious, nutritious, easy, home-cooked meals that you can mindfully enjoy.
Mindfulness in Faith and Freezer Meals eBook
More Perks
Bonus 1: Many of these meals make fantastic appetizers or party foods so if you suddenly realize you are suppose to bring something to a Super Bowl Party (think Protein Blends Burrito Dip) or a ladies luncheon (think Crustless Omelet Muffins), you can grab one of your already done meals!
Bonus 2: You have food ready to go when a friend is in need. In my town, giving food is one way we show our love to one another. So whether your friend just had a baby or your aunt just had surgery, you can provide some food for them ASAP. These meals are perfect! Just grab one of your comfort food freezer meals and add a gallon of love and a pound of prayers, and go!
One more thing…
Because I am a registered dietitian, I wanted to include more to help you organize your kitchen and your life to promote a healthy lifestyle for the whole family. So along with the Freezer Meals I have included the “What is Preventing You From Living Your Healthiest Life?” interactive quiz as well as results and solutions based on your results.
Learn how to efficiently cook healthy make ahead freezer meals once a month; the ultimate bulk cooking and meal prep guide for families; developed by a registered dietitian
What Others are Saying about the “Mindfulness in Faith and Freezer Meal” ebook
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” Chad
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifting and encouraging!” Wendy
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” Nicole
The Mindfulness in Faith and Freezer Meals ebook becomes available a few times a year. If you want to recieve an email when Mindfulness in Faith and Feezer Meals is open for sales again click here.
Cook all of your healthy freezer meals in one day, learn mindfulness and mindful eating techniques, and learn how faith and nutrition are important for healthy and wellness;
Have you ever read product recommendations on someone’s website, and thought, “I want to get that product later,” but then later comes around and you can’t remember the name of the product, where you can buy it, or which post talked about the product the first place? Well, this has happened to me so I wanted a place where you could find a list of my favorite products. These are the products I have talked about throughout this website.
I hope you find this list a great resource of some of the best health, nutrition, and fitness products.
Why would you need a door shoe rack, you ask? A few years ago, I bought a similar shoe rack to the one below and hung the rack over the pantry door. I like the clear shoe racks so that my children can easily see what is inside. I keep healthy snacks like popcorn, cups of mandarin oranges, and whole-wheat crackers on the lower shoe compartments. These are snacks my children (and I) can easily grab anytime. I keep a small portion of their favorite not-so-healthy snacks in the higher shoe compartments. My children can’t reach these compartments and have to ask me if they can have these snacks.
Sheet Protector and Dry Erase Markers
In my “Mindfulness in Faith and Freezer Meals” eBook, I talk about how I place my grocery list in a sheet protector. By doing this, I can use the same grocery list every time I shop. I simply use a dry erase marker to mark off items I already have, and to mark off items as a grocery shop.
If you are looking for a detailed freezer meal plan and weight loss guide, you will want to purchase the “Mindfulness in Faith and Freezer Meals” ebook.
The “What is Preventing You From Living a Healthier Life?” interactive quiz
Mindful eating techniques and guide
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes adn tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.
Here are a Few Reviews from the “Mindfulness in Faith and Freezer Meals” Launch Team
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” Chad, South Carolina
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifing and encouraging!” Wendy, South Carolina
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” Nicole, South Carolina
eBook Resource
I used the “eBook Ninja” ebook by Megan Johnson to learn how to write, format, promote, and sell my eBook, and I could not have made the Mindfulness in Faith and Freezer Meals eBook without it!
I also read her book “Pinterest Ninja.” This book helped my blog become successful through Pinterest. Both of her books were so helpful!
The KitchenAid standing mixerand the multi-cooker are my two favorite kitchen appliances in my house. (okay the microwave is pretty awesome too!)
I have talked some about the multi-cooker in other posts, but today I want to talk about the six things that I like to do with my Kitchen Aid standing mixer and attachmentsbesides mixing batter or dough.
Mix Meatloaf or Meatballs
I use the basic mixer and the flat beater that comes with most mixers to mix up my meatloaf and meatball ingredients.
2. Mix Guacamole and other dips
The basic mixer and beaters also work great for evenly blending guacamole and other dips.
What is a vegetable sheet cutter, you ask? Think, lasagna noodles made out of zucchini!!!
5. Slicing Vegetables
I like to make freezer meals in bulk, but I don’t love cutting all the vegetable at once that go into multiple recipes. The Vegetable Slicer/Shredder makse slicing vegetable so much easier!
Is the KitchenAid Standing Mixerawesome or what! I just love all the attachments, and all the creative things you can do witht he standing mixer! Which is your favorite attachment? What are some other ways you use your standing mixer?
“My Work Makes It Hard for Me to Lose Weight.” Have you ever said this?
Many of my clients and friends have said similar words, and I have been there too. Work Environments are a challenge for many, but the good news is their are easy habits you can implement to help you reach your wellness goals even when work makes it hard. Here are a few tips that can help you in a difficult work environment.
Mindfully Eat: Mindful eating can help in any environment. To read more about mindful eating click here. You can also download the Free Mindful Planner here.
Walk during your lunch break, and eat a bag lunch at your desk. Try inviting them to join you on your walk.
Have nourishing mood-boosting dark chocolate or healthy packaged snacks in your candy jar; instead of candy. Find nourishing and filling packaged snack ideas here.
Bring your food instead of getting fast food, take out, or vending.
Bring a pre-portioned nourishing frozen meal to work every day. Click here for the healthiest packaged frozen dinners according to dietitians.
Make your own pre-portioned meals ahead of time. You can learn how to EASILY build your own meals in The Nourishing Meal Builder books.
Have a fruit bowl instead of a candy bowl at work.
Pre-portion nourishing snacks to take to work like fruits or sliced vegetables.
Keep healthy options like carrot sticks closer to you or on your desk for when you are craving snacks.
Turn dinner from the night before into a healthy lunch, by putting a serving of your dinner into a light whole wheat wrap.
Sometimes it can be mentally draining to figure out what meals to bring to work day in and day out. If you want to take the stress out of planning your meals for work, then get it all done in a day! The “Mindfulness in Faith and Freezer Meals” ebook show you how to make a month of healthy freezer meals in one day. When you are ready to go to work, just grab a pre-portioned lunch out of the freezer and go. When it is time to eat lunch, simply pop your freezer meal in the microwave for two minutes and your healthy lunch is ready to eat! If work meals are your main issue, you can just use the lunch section of the ebook, or you can make all of your breakfasts, lunches, and dinners for a month in one day using this ebook!
Mindfulness in Faith and Freezer Meals eBook
Mindful Eating Can Help in Any Environment
*Remember that mindful eating can often help in any environment. To read more about mindful eating click here. You can also download the Free Mindful Planner here.
If you would like to evaluate your own wellness plan and determine which tips work best for you, please take the free Christian Wellness self assessment and evaluation developed by a registered dietitian.
Hi All! I am so excited about this free printable 7-Day Mindful Planner! Oh how mindfulness has changed my daily life. I mean…on the days I remember to embrace mindfulness and focus on the presence of God, I am so much more relaxed, and I make better choices. The days I forget to be mindful are a different story. My mindLESS days are a stressful blur and my choices…well, let’s just say I usually want a do-over by the end of the day.
I realized I needed to make mindfulness a priority so I decided to develop the 7-Day Mindful Planner.
This site contains affiliate links (See full disclosure here.)
I love this planner!
The Mindful Planner
What is Included in this Planner?
The first page of the planner provides a mindfulness daily quick reference. Then the following pages include daily mindful Bible verses, space to include mindful exercise, as well as space for meal planning (mindful eating is a huge part of mindfulness).
My favorite part of the planner, however, is the mindful gratitude journal space. (A grateful attitude is also a huge part of mindfulness). In this section, you can reflect and write about the best parts of your day. What a fun way to end your day!
You can download and print as many of these free sheets as you need! I like to print enough for a month, and put them in a pretty binder.
The “Mindfulness in Faith and Freezer Meals” ebook
The “Mindfulness in Faith and Freezer Meals” ebook not only includes more mindful eating strategies and techniques, but this ebook also includes a detailed freezer meal plan and weight loss guide!
The “What is Preventing You From Living a Healthier Life?” interactive quiz
Mindful eating techniques and guide
A Complete Healthy Freezer Meal Plan: You will learn how to cook all of your breakfasts, lunches, and dinners for a whole month in ONE day. Don’t worry, I don’t just give you a bunch of recipes and tell you to cook them in one day. The ebook includes strategies and “Pro Tips” on HOW to efficiently cook your meals in one day.
The goals of cooking all of your meals in ONE Day are:
More daily free time,
A decreased grocery bill,
Healthier meals for the whole family,
Less daily stress, and
Weight Loss/Weight Maintenance
Learn more about the “Mindfulness in Faith and Freezer Meals” eBook here.
“I have lost 17 pounds since I started eating these freezer meals. They are healthy AND taste great!!! We are now eating at home more, which has made a huge difference!” Chad, South Carolina
“As I read this book, I kept thinking, ‘this is so much more than a freezer meal cookbook! Lacy needs to be a life coach! She has such a positive outlook on life!’ “The Mindfulness in Faith and Freezer Meals” ebook is so uplifing and encouraging!” Wendy, South Carolina
“I can actually see a decrease in my grocery bill since I started eating these freezer meals, and my kids love them! We are eating healthier now. Plus, we are eating more meals together as a family!” Nicole, South Carolina
Click here to learn more about the “Mindfulness in Faith and Freezer Meals” ebook
Healthy Cooking Hacks: Clever Hacks for Making the Foods Your Love Healthier
Can You Eat the Same Foods You Love and Still Lose Weight?
Well, yes, no and maybe. “Weight Loss cooking” involves substituting ingredients in recipes with similar healthier foods. Small substitutions can greatly increase nutrient content and reduce calories in the foods you already love. For example, one cup of regular mac-n-cheese has about 540 calories. If you substitute skim milk for whole milk, light cheddar cheese for full-fat cheddar cheese, and add more vegetables like broccoli; then, one cup of mac-n-cheese can go from 540 to 315 calories! Or eating a can of Tuna in water instead of oil saves you around 80 calories! You can also practice eating the SAME foods you love until you are satisfied by using mindfulness techniques. I talk more about mindfulness in other posts. However, you may want to try both mindfulness AND altering some of your cooking techniques and ingredients to tweak your favorite recipes.
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You can make the foods you love healthier by either adding nutrients or, if needed, decreasing the calories. Some people may only want to increase the amount of nutrients while others may feel that they are eating calories in excess. Many tips below provide ways to increase essential nutrients in foods; while other tips provide ways to decrease calories. Many of these tips will do both! Pick a few ideas to implement based on your needs.
Can You Still Eat the Same Foods you Love and Still Lose Weight?
How to Make the Foods You Already Eat Healthier: The Basics
Add more vegetables to recipes. When you add more vegetables the same amount of food will have more nutrients and fewer calories per serving . For example, one cup of mac-n-cheese without vegetables will be more calories than 1 cup of mac-n-cheese with vegetables, or 1 cup of noodle soup with added vegetables is going to have fewer calories than a cup of noodle soup without vegetables. See how that works?
Eat fruits and vegetables at every meal. Even better, fill half your plate with a fruit or vegetable.
Choose the whole-wheat/whole grain version of rice, pasta, cereals, snacks, and breads. Remember to look for whole grain or whole wheat on the label. Multi-grain does not always mean whole grain.
Use a pressure cooker to cook flavorful meals.
Microwave, steam or boil vegetables in a small amount of water or stir fry vegetables in cooking spray.
Have more vegetables than meat.
Always drain off fat after cooking. Blot food with a paper towel before eating. For ground beef, drain meat in a colander after cooking.
Cook foods and prepare recipes using the healthier version of your favorite foods and sauces. Examples would be mayo made with olive oil instead of regular mayo or no sugar added ketchup.
Add flavor to salad with Lemon Juice, vinegar, and olive oil or use light dressings.
Evidence-based list of foods that boost mood, reduce anxiety; support the immune system; promote cognitive function,; and reduce the risk of chronic disease. Plus meal builder cards are provided to help you build healthy meals with foods from the list.
An evidence-based list of foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergies.
A simple meal plan checklist that will help you eat balanced meals on a daily basis that fuels your mind, body, and spirit.
A faith-based mindfulness and mindful eating guide: These are actual steps and strategies that will help you implement mindful eating and mindful living into your life. Also explore how faith-based mindfulness can help with our moods, behaviors, and even our health
Printable Meal Builder cards: This is an amazing tool that takes the stress out of creating healthy meals everyday. With the meal builder cards, you will be able to put together meals on the fly, without even needing a recipe.
Mindfulness in Faith and Freezer Meals
Sometimes we might want to prepare our favorite foods in a more healthy, nutritious way, but with our busy lives we just don’t have the time to cook! Or we are so stressed and mentally drained by the end of the day that we don’t have enough energy or creativity left to think about “what’s for dinner.”
I am both a dietitian who actually LOVES to cook, AND a busy mom who couldn’t find the time to cook! I knew I needed to figure something out! This is how the “Mindfulness in Faith and Freezer Meals” ebook was born.
I am not exaggerating when I say making a month’s worth of healthy freezer meals in one day has changed my life!
(Keep reading for a month’s worth of healthy dinner recipes, but if you want to learn how to make a month of healthy breakfast, lunch, AND dinner recipes in one day, you may want to look into the “Mindfulness in Faith and Freezer Meals,” ebook. The recipes and grocery lists are included. Plus the ebook is much more than just recipes. The “Mindfulness in Faith and Freezer Meals” ebook also includes strategies and “pro tips” on how to efficiently cook all your meals in ONE Day!)
Mindfulness in Faith and Freezer Meals eBook
I mean who wouldn’t love cooking for one day each month and then being done for the whole month! The benefits are endless.
I have more daily free time;
My grocery bill has decreased,
My family is eating healthier, and
I am less stressed about what to cook and when am I going to cook each night.
We are also eating at home more because we are less likely to say, “There’s nothing to eat so lets just go out.” As you can imagine, planning and prepping a months worth of freezer meals in one day is also a fantastic weight loss technique for ALL of the above reasons! Plus enjoying your food is probably one of the most important tips for lasting weight loss. These freezer meals are delicious, nutritious, easy homecooked meals that you can enjoy. Also remember to practice mindfulness to further enjoy your meals.
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*One of the perks to cooking a month’s worth of freezer meals ahead of time is you can save money by buying in bulk. You also save by sticking to a grocery list. Another way I save a huge amount of money is by using ibotta whether I grocery shop in a grocery store or online. I have saved so much money ever since I downloaded the free ibotta app to my phone.
Make a Month’s Worth of Freezer Meals in One Day
After I grocery shop, I spend a few hours one day making these meals, and boom I have finished cooking my dinners for a month!
So for this post I wanted to provide you with 15 of my favorite freezer meals. One freezer meal last our family of four for 2 meals so 15 meals provides our family 30 dinners, i.e. a months worth of dinners. When you take into account that we will eat out occasionally, these 15 meals will often last our family for MORE than a month! You can always double the recipes for larger families. The recipes and grocery list are included in this post.
How to make a Healthy Plate with your Freezer Meals
When I am ready to eat a meal, I usually add a quick and easy microwavable vegetable side. After all, the whole point of making freezer meals ahead is so that I don’t have to do a bunch of cooking every day. My absolute favorites are the SteamFresh Vegetables from Birdseye and the Green Giant Steamers. You don’t even have to put these vegetables in a bowl!!! You literally put the bag in the microwave and press a button!
When I eat the slow cooker meals, I usually eat them with a healthy whole grain carbohydrate or carbohydrate substitute, I simply add the already-cooked healthy carbohydrate to the meal after the meal is finished cooking in the slow cooker. Some meals already have the starch in the recipe like the Mexican pasta for example, and for some you will add the carb or carb substitute to your meal after cooking. Again, I don’t want to do any extra cooking so I use “easy to prepare” type products like minute brown rice, whole wheat pasta, SteamFresh or Green Giant microwavable cauliflower rice, SteamFresh microwavable zucchini pasta, or Green Giant Spirals. Green Giant Steamers and Birdseye SteamFresh Vegetables seriously make eating healthy sooo easy. Again, you literally put the bag in the microwave. That is it! Then combine the cauliflower rice, zucchini pasta, or spirals with your already-cooked slow cooker meal and you have an amazing meal, and your kids are eating more vegetables.
The Infograph below explains how to make a healthy plate with your freezer meals including the suggested sides. Again, basically add one of the suggested whole grains/starch substitutes and a vegetable side and you have a nutrtious low calorie meal:
Freezer Meal Plating Steps
Sooo quick and easy!
And Here They Are: 15 Freezer Meal Recipes (Do you Want Breakfast and Lunch too? Check out the “Mindfulness in Faith and Freezer Meals” ebook. Make all your breakfast, lunch, and dinner recipes for the whole month in one day!)
* Updated on September 11, 2018
*Tip: Cook all the ground meat at once and chop all the vegetables at once. Then add all the ingredients to the bags and casserole dishes per each recipe directions.
This one is so versatile. It is a slow cooker, pressure cooker, saute and steamer all in one!
To find a list of all the cookware you will need to start your freezer meal routine click here.
1. Cheesy Cauliflower Tot
2. Chicken Cacciatore
3. Chicken Masala
4. Chicken Chili
5. Crockpot Mushroom Chicken
6. Sour Cream and Onion Chicken Potatoes
7. Asian Chicken
8. Chili Con Carne
9. Mexican Chili
10. Is it Really Healthy? Lasagna
11. Mexican Pasta
12. Crockpot Broccoli Tot Casserole
13. Sweat and Sour Meatballs 14. Italian Wedding Soup
15. Turkey Meatball Vegetable Soup
16. Meatball Minestrone Soup
Making Freezer Meals Ahead of Time is a Great Weight Loss Technique
Cauliflower Cheesy Tot
4 servings
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound ground turkey
• 1 cup of your favorite cream of chicken soup
• 1 cup Shredded cheddar cheese
• Frozen Cauliflower of Broccoli tots
To Freeze 1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours.
Serve with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)
Chicken Cacciatore
Servings 4
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound boneless, skinless chicken breasts- Cut into bite-size pieces
• 24 oz jar of Pasta sauce
• 1 zucchini, chopped
• 1 green bell pepper, chopped
• 1 cup chopped yellow onion
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag except chicken broth.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. The morning of cooking, pour contents into your crockpot.
2. Cook on “low” setting for 6-8
Serve with whole-wheat spaghetti and salad.
Chicken Masala
Servings 6
Materials
* 1 gallon-sized freezer bag
Ingredients
• 1 pounds boneless skinless chicken breasts, cut into bite-sized pieces
• 1 cup Onion
• 24 oz of Pasta sauce
• 1 Tbs Garlic Powder
• 2 tablespoons Honey
• 1/2 teaspoon salt
• 8 oz light cream cheese
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
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
1. Add contents of freezer bag to crockpot and cook on “low” setting for 6-8 hours or until the chicken is fully cooked through
Serve over naan, brown rice, or steam fresh cauliflower rice with a vegetable side (I prefer the quick and easy microwavable SteamFresh vegetables)
4. Chicken Chili
Servings 6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound boneless, skinless chicken breasts, cut into small bite-sized pieces• 1 medium yellow onion (one cup), chopped
• 8 oz black beans, drained and rinsed
• 8 oz cannellini beans (white kidney beans), drained and rinsed
• ½ cup chopped green peppers
• ½ cup chopped red peppers
• 4 oz cream cheese-light
• 1 cup frozen corn
• 12 teaspoons garlic powder
• 1 packet chili powder
• 4 cups canned chicken broth (Not needed until the day you eat)
To Freeze
1.Label your freezer bag with the recipe name, cooking instructions, and the date.
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
1. Add contents of the freezer bag and 16 oz. of chicken broth to crockpot and cook on “low” setting for 6-8 hours or until the chicken is fully cooked 2. Remove as much air as possible, seal, and freeze for up to three months.
Top with sour cream, light cheese, and tortilla chips
Slow Cooker Mushroom Chicken
Serves 4-6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pounds boneless, skinless chicken breasts
• 2 Tablespoons honey
* 2 Tablespoons Balsamic Vinegar
*1 Teaspoon Onion Powder Mix
• 8 oz cam mushroom
• 1 cup chopped onion
• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon ground black pepper
• 1/2 cups chicken broth (*add to Crockpot when cooking)
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients except chicken broth to your freezer bag 3. Remove as much air as possible, seal, and freeze for up to three months.
ToCook
1. Add contents of freezer bag and chicken broth to the crockpot and cook on “low” setting for 6-8 hours or until chicken is fully cooked
Serve over Brown rice, SteamFresh cauliflower rice, whole-wheat pasta, or SteamFresg Zucchini pasta with a vegetable side (I prefer SteamFresh)
Cream Cheese and Onion Chicken Potatoes
Serves 4-6
Materials
* 1 gallon-sized freezer bag
Ingredients
• 1 pounds of boneless, skinless chicken breasts cut into bite-size pieces
• 3 Tablespoons Cornstarch
• 4 oz. cream cheese
• 1 cup chopped Onion
• 1 Pound of Red Potatoes
• 2 teaspoons black pepper
• 1⁄2 teaspoon salt
• 1 cup chicken broth (not needed until day of cooking)
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag except chicken broth.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. The morning of cooking, pour contents into your crockpot; add chicken broth.
2. Cook on “low” setting for 6-8
Serve over whole-wheat pasta or the SteamFresh Zucchini Pasta with a Vegetable Side.
Asian Chicken
Serves 4
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pounds boneless, skinless chicken breast- cut into bite-sized pieces
• 1 small onion, diced
• 1 Teaspoon Garlic Powder
• 4 Tablespoons honey
• 1/2 cup soy sauce
• 1/3 cup ketchup
• 2 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours or until chicken is fully cooked.
Serve over brown rice or cauliflower rice with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)
Chili Con Carne
Serves 6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 8 oz can mushrooms
• ½ cans kidney beans, drained and rinsed
• 24 oz pasta sauce
• 4 large cloves of garlic, minced
• 1 package chili powder
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
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
Add contents of freezer bag to crockpot and cook on “low” setting for 6-10 hours or high for 4 hours. Cook until the chicken is done all the way through.
Serve with brown rice or SteamFresh Cauliflower rice; top with shredded cheese, sour cream.
Mexican Chili
Serves 4-6
Materials
1 gallon-sized freezer bag
Ingredients
• 1 pound ground turkey
• 1 small yellow onion, peeled and chopped (1 cup)
• 1 medium-sized green bell pepper, chopped
• 1 cup frozen corn
• 8 oz. can black beans
• 24 oz can pasta sauce
• 1 taco seasoning packet
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
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
Add contents of freezer bag to crockpot and cook on “low” setting for 6-10 hours or high for 4 hours.
Serve over brown rice or over a whole-wheat roll topped with provolone cheese Serve with a Vegetable side (I like the Microwavable SteamFresh Vegetables)
Top with shredded cheese and tortilla chips.
Is this Really Healthy? Lasagna
Serves 6Materials
• 9”x13” pans (Glass, aluminum, or disposable)
• Plastic wrap
• Aluminum foil
Ingredients
• 1 pound ground turkey- cooked
• 2 large eggs
• 15 oz of ricotta cheese
• 1 cups shredded parmesan cheese
• 8 oz mozzarella cheese, freshly shredded and divided in half
• 2 teaspoons salt
• 1 teaspoon pepper
• 24 oz jars of pasta sauce
• 2 cup Frozen spinach, chopped (about 3 cups)
• 9 oz box of “oven ready” lasagna noodles with no boiling required
To Freeze
1. In a large bowl, create cheese filling by combining eggs ,ricotta, parmesan, half of the mozzarella cheese, parsley, salt, and pepper.
2. Spread a thin layer of pasta sauce at the bottom of each pan.
3. Next Layer: 3 Lasagna Noodles
4. Next layer: ½ the Cheese filling
5. Next Layer: 1 cup the Frozen spinach
6. Next Layer: Sprinkle with Cooked Ground Turkey
7. Next layer: Pasta sauce
8. Repeat each layer one more time
9. Add Mozzarella cheese on top. Make sure the noodles are covered entirely with sauce and cheese so they don‘t get crunchy when they bake 10. Cover each pan with layers of plastic wrap and foil
11. Label the tin foil with the recipe name, cooking instructions, and the date
12. Freeze for up to three months.
To Cook
Preheat oven to 375 degrees F. Remove plastic wrap and replace foil. Bake frozen lasagna 60 minutes or until center is hot. Remove foil and bake for additional 5-10 minutes or until cheese on top is melted
Ingredients
• 1 pound ground turkey
• 1 packet taco seasoning
• 4 ounces cream cheese
• One 12 oz box of Whole-Wheat Pasta
• 8 oz jar of salsa
• 8 oz jar of taco sauce (2 cups)
• 1 cup sharp cheddar cheese, grated
• 1 cup Mozzarella cheese, grated
To Freeze
1. Brown the ground beef and ground turkey
2. Add taco seasoning and cream cheese to the pan
3. Stir until cream cheese is melted.
4. Cook Pasta separately per directions on the package
5. Add meat mixture, salsa, cheddar, mozzarella, taco sauce, and pasta to the 9” X 13” pan; Blend all ingredients together
6. Cover each pan with layers of plastic wrap and foil,
7. Label the tin foil with the recipe name, cooking instructions, and the date.
8. Freeze for up to three months.
To Cook
Preheat oven to 350°F. Remove plastic wrap and replace foil. Bake for 1 hour. Remove foil and bake an additional 10-15 minutes.
12. Crockpot Broccoli Tot Casserole
Serves 4
Materials
• 1 gallon-sized freezer bag
Ingredients
• 1 pound skinless boneless chicken breasts
• 1 cup of your favorite cream of chicken soup
• 1 cup Shredded cheddar cheese
• Frozen Cauliflower of Broccoli tots
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag 8. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot.
2. Cook on “low” setting for 8 hours.
Serve with a Vegetable side (I prefer the quick microwavable SteamFresh vegetables)
Sweet and Sour Meatballs
Serves 6
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pounds of frozen turkey meatballs or fully cooked homemade meatballs • 1 onion, cut into slices
• 1 green pepper, cut into slices
• 1 red pepper, cut into slices
• 1 yellow pepper, cut into slices
• 2.5 cups of spicy BBQ sauce
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients to your freezer bag
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1.Add to crockpot.
2.Cook on “low” setting for 8 hours.
Serve over brown rice or Cauliflower rice with a vegetable side
Easy Cheesy Italian Meatballs
Serves 6
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 1 small onion, diced (one cup)
• 1 cup carrots, peeled and thinly sliced
• 2 cups frozen spinach
• 2 tablespoon Worcestershire sauce
• 1 teaspoon garlic powder
• 1 tablespoon Montreal steak seasoning
• 4 cups chicken broth *not needed until day of cooking
• 1 cup uncooked whole-wheat pasta or SteamFresh Zucchini pasta *not needed until day of cooking.
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. To your freezer bag, add all ingredients except pasta and broth.
3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Pasta per package direction and add to the crockpot when the sauce is finished cooking.
Turkey Meatball Vegetable Soup
Serves 6
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 24 oz jar of pasta sauce
• 1 cup carrots, peeled and sliced
• 1 cups Frozen green beans, ends cut off and cut into bite-sized pieces
• 1 large zucchini, ends cut off and cut into bite-sized pieces
• 1 small yellow onion, diced (1 cup)
• 4 cups chicken broth *not needed until day of cooking
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date.
2. Add all ingredients except broth to your freezer bag.
3. Remove as much air as possible, seal, and freeze for up to three months.
To Cook
1. Add ingredients to the crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Pasta per package direction and add to the crockpot when the sauce is finished cooking.
Serve over whole-wheat pasta or Steamfresh Zucchini pasta Serve with a Vegetable side
16. * BONUS* Meatball Minestrone Soup
Serves 6-8
Materials
*1 gallon-sized freezer bag
Parchment Paper
To Cook the Meatballs (skip this part if you are using frozen meatballs)
Ingredients for Homemade Meatballs
• 1 pounds lean ground turkey
• 1/2 cup skim milk
• 2 large eggs
• 1/2 package onion soup mix
• 4 oz. Frozen Spinach
• ½ cup Uncooked Old Fashioned oats
• 1 tsp. Montreal seasoning
• 1 tsp. Worcestershire sauce
• 2 teaspoons salt
• 1/2 teaspoon pepper
• Cooking spray
1. Preheat oven to 400 degrees.
2. In a medium-mixing bowl, combine all the ingredients except tomato sauce. Line a baking pan with parchment paper.
3. Mold your meat into balls using either your hands or a meat baller.
4. Bake on 400 degrees for 30-40 minutes or until internal meatball temperature registers 160 degrees.
Ingredients for the Rest of the Recipe
• 1 pound frozen turkey meatballs or fully cooked homemade meatballs
• 1 cup pound of carrots, peeled and sliced
• 1.5 cups of frozen green beans, ends cut off and chopped
• 1 cup Frozen Chopped Spinach
• 1 small onion, peeled and chopped (1 cup)
• 1 Teaspoon Garlic Powder
• 8 oz can of kidney beans, drained and rinsed
• 8 oz can of cannellini beans, drained and rinsed
• 2 tablespoons Italian seasonings
• 1/4 teaspoon ground black pepper
• 4 cups low-sodium chicken broth *not needed until day of cooking
• 1 cup uncooked whole wheat pasta *not needed until day of cooking
To Freeze
1. Label your freezer bag with the recipe name, cooking instructions, and the date
2. Add all ingredients except pasta and broth to your freezer bag. 3. Remove as much air as possible, seal, and freeze for up to 3 months.
To Cook
1. Add to crockpot with chicken broth.
2. Cook on “low” setting for 8 hours.
3. Cook Whole-wheat pasta or SteamFresh Zucchini pasta per package directions.
4. Add pasta to the crockpot when the meatballs have finished cooking
Grocery List for all 16 Crockpot Freezer Meals
DRY GOODS (You can easily purchase all of these online if you prefer)
CANNED
• 16 oz Black Beans, canned (Recipe 4,9)
• 16 oz Cannellini Beans, canned (Recipe 4,16)
• 16 oz Kidney Beans, canned (Recipe 8,16)
• 16 oz Cream of Chicken (Recipe 1, 12)
• 15 Cups Chicken Broth (Recipe 4,5,6,14, 15, 16)
• 16 oz Canned mushrooms (Recipe 5,8)
SEASONINGS
• Black Pepper to taste
• Sea Salt to taste
• 2 Packet (4 tsp dry mix) Chili Powder (Recipe 4,8)
• 2 Packet (4 tsp dry mix) taco Seasoning (Recipe 9,11)
• 1 Tablespon Montreal Steak Seasoning (Recipe 14) or about 2.5 tbs total if you are making homemade meatloaf
*2 Tbs. Italian Seasoning (Recipe 16)
MISC
• 2.5 cups BBQ Sauce (Recipes 13)-Annie’s Organic or TJ’s Bold and Smoky Kansas City are healthier BBQ sauces
• 2 Tbs. Worcestershire Source (recipes 14) or 3.5 total if you are making homemade meatballs
• 8 Tablespoons (1/2 cup) Honey (Recipe 3,5,7)
• 1/2 cup soy sauce (Recipe 7)
• 1/3 cup Ketchup (Recipe 7)
• 144 oz Pasta Sauce (Recipes 2,3,8,9,10,15)
• 4 Tbs. Extra Virgin Olive Oil (Recipe 5,7)
• 15 cups Chicken Broth (Recipe 4,5,6,8,14,15,16)
• 9 oz “Oven Ready” Lasagna Noodles (Recipe 10)
• 24 oz Whole Wheat Pasta (Recipe 11, 14)
• 8 oz jar salsa (Recipe 11)
• 8 oz jar Taco sauce (Recipe 11)
• 2, 9” x13” aluminum pans (Recipe 10,11)
• Cooking Spray (Recipe 10)
• 13 Gallon-size freezer bags
• 3 tablespoon cornstarch (Recipe 6)
* 1 Teaspoon Onion Soup Mix (Recipe 5) or 3 packets total if making homemade meatballs
*2 Tablespoons Balsamic Vinegar (Recipe 5)
*4 Tablespoons Extra Virgin Olive Oil (Recipe 5,7)
* 2 Cups Old Fashioned Oats (Only if you are making homemade meatballs)
PERISHABLES (Purchase these in a grocery store either a day or two before your cooking day or on your cooking day)
MEAT
• 7 Pounds Skinless Boneless Chicken Breast- Cut into Bite-size pieces (Recipes 2,3,4,5,6,7,12)
• 6 Pound Ground Turkey (Cook) (Recipe 1,8,9,10,11,12) or 10 pounds if making homemade meatballs
• 3 pounds of ground turkey to make meatballs OR 3 Pounds frozen Turkey Meatballs (Recipe 13,14,15
PRODUCE
• 9 chopped small onions (Recipe 2,3,4,5,6,7,8,9,13, 14, 15)-To Save time, you can by pre-chopped onion if you prefer
• 10 Cloves Garlic (Recipe 3,4,5,7,8,14)- To save time, you can buy garlic powder if you prefer
• 4 Green Pepper (Recipe 2,4,9,13)- or to save time, you can use the containers of sliced mixed peppers for all of the pepper recipes (The mixed peppers work fine in all pepper recipes even if the recipe calls for just one type of pepper)
• 2 Red Pepper (Recipe 4,13)
* 1 Yellow Pepper (Recipe 13)
• 2 large zucchini Sliced (Recipe 2, 15)
• 3 cup carrots, sliced (Recipe 13,14,15)
• 1 pound red potatoes (Recipe 6)
COLD FOOD
• 20 oz. light Cream Cheese (Recipes 3,4,6,11)
• 2 eggs (Recipe 10) or 12 total if you are making homemade meatballs
• 15 oz. light Ricotta Cheese (Recipe 10)
• 1 cup Shredded Parmesan Cheese (Recipe 10)
• 8 oz. light Mozzarella Cheese, Shredded (Recipe 10)
• 12 oz. (3 cups) light shredded Cheddar cheese (Recipe 1,11,12)
FROZEN
• 2 cup Frozen Corn (Recipe 4, 9)
• 5 cup Frozen Spinach (Recipe 10,14,16) or 6.5 cups total if you are making homemade meatballs
• 2.5 cup Frozen Green Beans (Recipe 15,16)
• 2- 16 oz Bags Green Giant Cauliflower or Broccoli Tots (Recipe 1, 12)
* Serve all with a vegetable side (I prefer quick and easy like the microwavable Frozen Birdseye SteamFresh Vegetables)
See Specific side recommendations below:
Cauliflower Cheesy Tot- No added starch needed
Chicken Masala- Serve over one of the following: Naan bread, Brown rice, or Birdseye SteamFresh Cauliflower rice
Chili Con Carne- Serve over one of the following: Brown rice or Birdseye SteamFresh Cauliflower rice
Chicken Chili-Top with Sour Cream and Tortilla Chips
Chicken Cacciatore– Serve mixed with one of the following: Whole-wheat Pasta or Birdseye SteamFresh Zucchini Pasta pr Green Giant Spirals
Mexican Chili- Serve with Sour Cream and Tortillan Chips
Cheesy Turkey Italian Meatballs- Serve as a sandwich in a whole-wheat roll or with whole wheat pasta or Birdseye SteamFresh Zucchini Pasta or Green Giant Spirals
Spinach Lasagna– No added starch needed
Crockpot Broccoli Tot– No added starch needed
Slow Cooker Mushroom Chicken- Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice
Cream Cheese and Onion Chicken Potatoes- No added strch needed, you could serve over brown rice or Birdseye SteamFresh Cauliflower rice
Asian Chicken-Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice
Mexican Pasta- No Added Starch needed
Sweet and Sour Meatballs-Serve mixed with Brown rice, or Birdseye SteamFresh Cauliflower rice
Turkey Meatball Vegetable Soup-Serve mixed with one of the following: Whole-wheat Pasta or Birdseye SteamFresh Zucchini Pasta or Green Giant Spirals
And there you have it! 15 freezer meals ready to go!
or the 
.