These healthy breakfast burritos are perfect for busy mornings. Simply keep them frozen in the freezer until you are ready to eat. When you are ready to eat, you can grab one of these healthy breakfast burritos and heat it up in the microwave for 2 minutes! That’s it sooo easy!!!
This site contains affiliate links (See full disclosure here.)
A Healthy Breakfast Freezer Meal for busy mornings! These make ahead and freeze healthy breakfast burritos are perfect for busy families! Developed by Registered Dietitian, Lacy Ngo, MS, RDN
Serves 6
Materials
Plastic Wrap
Gallon Freezer Bag
Ingredients
5 Eggs or 1.5 cups of egg substitute like Egg Beaters
1 Onion (To save time, you can buy an already-chopped onion container)
Mindfulnes in Faith and Freezer Meals is a faith-based mindful living and nutriion ebook written by a registered dietitian. This book is so packed full of invaluable information that it is hard to describe it in one sentence (hence the need for this “70 reasons” post). So keep reading the list to truly understand what is in this book. But if I had to describe it in one (or three sentences) I would say this:
Mindfulness in Faith and Freezer Meals is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition. This book is perfect for busy families who want to eat healthy and organize their lives in order to follow God and server others more fully. Timesaving, make-ahead healthy breakfast, lunch, and dinner recipes, as well as mindful living and mindful eating techniques are included.
This site contains affiliate links (See full disclosure here.)
70 ways that the faith-based mindful living and mindful eating practices explored in “Mindfulness in Faith and Freezer Meals” transformed my life.
70 Reasons you NEED Mindfulness in Faith and Freezer Meals
The Perks to Learning to Live a Faith-Based Mindful Life
1. You want less stress in your life.
Mindfulness techniques have been shown to have a huge impact on stress. Mindfulness in Faith and Freezer Meals provides detailed stress-relieving mindful living and mindful eating techniques. For me, the faith-based mindfulness techniques included in this book provide the greatest impact when it comes to stress relief.
2. You want to improve your mood through mindfulness.
Did you know preliminary observations show that Mindfulness programs in schools may improve social behaviors, mood, stress levels, and even academic performance and test score? Schools are even reporting less suspensions, detentions, violent incidents, principal visits, bullying, and classroom disruptions since incorporating mindfulness programs! If these mindfulness techniques can improve the moods of children in schools, perhaps they can help you too!
3. You want to improve your brain function and focus through faith-based mindfulness.
Notice these school mindfulness programs seem to help with academic performance and test scores as well. Mindfulness techniques help clear our minds of all the other thousands of thoughts preventing us from focusing, and we know that stress can hinder our ability to focus and pay attention. This is where those stress relieving mindfulness techniques can be helpful. Plus, when we practice faith-based mindfulness, we learn to notice God in the present moment. Feeling God’s presence and knowing God is with us, provides peace and comfort like nothing else. Talk about a stress reliever.
4. You want more control over your emotions and actions.
When I practice faith-based mindfulness, I listen to God more. Listening to God helps me make better choices because I’m not letting negative emotions take control of my actions. (At least not as often, anyway)
5. You want to enjoy the present…
6. And have a more positive outlook on life.
One aspect of mindfulness is focusing on being present in the moment. Another aspect of mindfulness is focusing on the positive in your life in that moment. With faith-based mindfulness, you are focusing on how God is present with you in that very moment. While focusing on God’s presence you get to notice all the gifts from God and the beautiful little things in God’s world. Soon after incorporating some of these mindfulness practices, you may begin to notice that you have a much more grateful attitude. (This helps with everyday life situations and annoyances. Sometimes bad things happen and you will, of course, feel sad and upset. Those feeling are completely okay. You should let yourself feel them.)
7. You want to experience those goose-bump, “God is here,” moments a little more often.
When I intentionally focus on God in the present moment, I actually SEE what God is doing in my life and the lives of others around me. By focusing on God in the present moment, I get to experience the feeling of amazement more often, and I WANT TO BE AMAZED!!! (Don’t we all want to be beautifully amazed?)
9. And notice God as God guides you through your day.
10. You want to strengthen your walk with God.
Mindfulness in Faith and Freezer Meals explores not only mindfully pausing and praying before eating, but also discusses mindfully pausing before doing anything! Pausing before eating was crucial for my nutritional health, but I began to notice how crucial the pause was in every aspect of my life. I began to notice the impact of pausing and praying before entering any new environment whether the new environment was a park, a friend’s home, or the grocery store.
Pausing and praying, was life changing. I began to notice the importance of pausing and praying when I felt angry, or before saying something difficult, or before even talking with my children. When I forget to pause, I noticed the difference in MY actions and my strength to endure life. On the days that I do a better job of pausing, I notice God’s presence and God’s guidance more.
The Perks to Cooking A Month of Meals in One Day
11. We have established that life is stressful, but meal planning and cooking shouldn’t have to be.
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. Mindfulness in Faith and Freezer Meals shows you how to cook a month of healthy freezer meals in one day. Talk about taking the stress out of cooking! I cook once, and I am done for the whole month.
12. Your life is too busy!
To piggyback on #11, sometimes we just can’t find the time to cook healthy meals. When you prep and freeze them all at once, you have time for the other things you want to do.
13. You want to save money.
This book helps you save money in multiple ways. Because you have food on hand, you eat out less. We all know that eating out is expensive. Since you are cooking everything at once, you can bulk shop and thus get bulk prices. This book also provides money saving tips and tricks that I use while grocery shopping. My grocery bill has substantially gone down since I started freezer meal cooking.
14. I can serve others through food.
Food nourishes, comforts, provides energy, and sustains us. After a long day, sitting down to eat gives us needed rest. Food is a gift from God, and when we eat, we are about as close to God’s creation as we can get. In fact, if you think about it, we are actually taking God’s creation into our bodies. So, I think, when we give someone food, it is the ultimate sign of our love for them.
A benefit to having all of these freezer meals on hand is that we have food ready ASAP when our friends or family could use it. Whether a friend just had a baby or just got home from surgery, you have a freezer meal ready to give.
15. You want more time to serve God and others.
Cooking, grocery shopping, and meal planning can be extremely time consuming. One of my priorities in life is to serve God and others. With all my meals done, I have time to spend quiet time with God, and I have more time to love on and serving others in our community.
16. You don’t have to make all your recipes at once, but if you do want to make them all at once, this book shows you how to do it quickly and Efficiently.
Mindfulness in Faith and Freezer Meals provides steps and pro tips on how to make all the recipes in one day. These “Efficiency Pro-tips” are strategically placed where you would actually need the tip if you were making all the recipes at once.
17. No need to make a grocery list.
Along with the recipes and “Efficiently Pro Tips,” a complete grocery list is included as well! Blank spots are even included in case you want to add snacks, paper products, or other misc. items to your grocery list.
18. You want your kids to eat healthier, and these are kid-friendly make-ahead meal.
Sometimes convenient food is not as tasty as the good ole’ home cooked stuff. Well, this is real home cooked food! But it is still convenient because you fixed it all in one day!
21. You want to eat at home more.
Before I started this freezer meal routine in my home, 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. This make-ahead freezer meal routine was the solution I needed.
22. Meal planning is not only time consuming, it is mentally draining.
We often have such a huge mental load along with our physical load. Our brains have to organize and remember soo much information. After a long day, opening up that fridge, and trying to make yet another decision, is just too much. The meal planning is done when you do it all in one day! Seriously, many times I just grab the first freezer meal I see. They are all yummy so I know dinner is going to be good regardless of what I grab.
23. You get to have one mindful day to yourself every month.
Mindfulness gives your brain a chance to rest. You rest your brain by centering or focusing your thoughts on one thing. Often times that one thing is breathing. Another component to mindfulness is focusing on the present moment. I use my cooking day as a chance to center my brain on one thing- cooking the food from God’s earth.
When I cook, it is just me and God in the kitchen. I say a prayer and thank God for this food, and for all the people who will be nourished by the food.
When I am stirring, I focus on stirring. I notice how the spoon feels in my hand, and how the food moves in the bowl.
You can also practice a little self-care during your cooking day. Turn on the music, or drink a glass of wine. The point is to slow down and be in the moment. Don’t focus on finishing fast. Remember, I provide efficiency tips so you don’t have to worry about that. In fact, frantically rushing often actually slows us down because we make mistakes.
24. You don’t want to keep buying healthy stuff, only for it to spoil before you get to eat it.
This was a huge problem for me before Mindfulness in Faith and Freezer Meals. I would buy, say, healthy fruits and vegetables to make a salad, and I would really enjoy that salad. And I would even eat the salad again for lunch the next day, but then I didn’t want to eat the same vegetables for a third day. I wanted variety, but if I ate variety, my food would spoil. Now I have all these amazing vegetables and whole grains safely frozen so that I can change up what I eat. Now my food doesn’t spoil and…
25. I get to eat a variety of foods. With freezer meals, I can mix-and-match and change up what I am eating everyday.
26. You want to lose weight.
I don’t want to focus too much on this because all sizes can be healthy. Some people are naturally smaller and some naturally weigh more. We have different builds and genetics. Plus, other things like medications, medical conditions, and even uncontrollable seasons in life can affect weight.
But I also don’t want you to feel that wanting to lose weight is somehow wrong. You may want to see if weight loss will help you have more energy or help with a medical condition. Maybe you feel like you could keep up with your children more if you carried less weight, or maybe you want to see if weight loss can help with joint pain.
There are reasons you may desire weight loss, and fortunately mindful eating can help with weight loss while also helping you stop that food obsessing often associated with dieting. The Mindful eating techniques, recipes, and nutrition tips provided in this book will help you feel full and notice your hunger/satiety cues. Moreover, the desire to binge decreases because you are actually enjoying your food ALL THE TIME.
In a nutshell, with Mindfulness in Faith and Freezer Meals, you don’t need to focus on weight; you can just know that you are eating well by developing a routine using recipes and tips in the book.
27. You want to maintain your weight.
Maybe you don’t want to lose weight, but you do want to maintain a healthy weight. The techniques, tips, and recipes in this book can help you maintain your weight as well.
28. So we have established that this book shows you how to efficiently make all your breakfast, lunches, and dinners in one day, but what of you just want to make a month of dinners?
You can! The recipes and a complete grocery list for just dinners are also included.
29. And guess what. A complete grocery list for just the breakfast recipes is included too.
So if you have your dinners covered but want more breakfast meals ready to go, your can just make a month of breakfast meals if you prefer.
30. A complete grocery list for just the lunch recipes is included as well so you can also just make the lunches.
31. You are about to have a baby, and you know you are going to be sleep-deprived and time-crunched soon.
I have had so many people report that these meals have been lifesavers when they were in the newborn phase of parenting. I even had a couple of moms tell me that they ended up having to be on bed restat the end of their pregnancy, and these meals were everything!
32. When you are ready to eat breakfast or lunch (or even dinner if you want), all your need to do is microwave.
The breakfast and lunch recipes are pre-portioned because many of us eat our breakfast or lunches on our own. When it is time to eat, you can just put one of your meals in the microwave for 2 minutes, and it is ready!!!
33. Dinners are perfect of family meals.
In the ebook, I recommend packaging your dinners family style. That way you just simply throw your meal in the crockpot or oven, and your meal for the whole family is done!
34. You have healthy food ready to take to work.
These pre-packaged home-cooked microwavable lunches are PERFECT for work!
35. Meal prepping is one of the keys to weight loss.
Most of us need to get a little organized and form some sort of easy to follow routine in order to make real lasting changes. Well, Mindfulness in Faith and Freezer Meals IS the ultimate meal prep book because the ebook shows you how to prep ALL your meals for a month at once!!!
36. Another cool thing about having these freezer meals on hand is that you can host guests anytime.
Lots of these recipes work great for parties and socials! Having the girls over for a brunch? Just heat up some crustless quiches. Did you decide last minute to have people over to watch a football game? Throw the burrito dip into the crockpot, and you are ready to host!
37. Enjoy more family time.
I am free to play with my children or help them with homework in the afternoons because I’m not cooking!
We are now consistently having family dinnertime together! I get to have even more quality family time while sitting at the dinner table.
The Perks to Mindful Nutrition and Mindful Eating
70 ways Mindfulness in Faith and Freezer Meals Transformed my Life through Faith-based mindfulness and nutrition: mindful eating techniques and healthy make-ahead recipes included.
38. Learn mindful eating techniques as well as…
39. Learn about the one prayer before a meal that stopped me (a dietitian) from overeating.
There is something about turning on the music and just spending some uninterrupted time in the kitchen one day each month (My meals last 3 months for my family, so I only cook these freezer meals once every three months!)
42. Sneak in more vegetables.
Having vegetables mixed in as part of your main meal, definitely can up your vegetable intake for the day!
43. You want to enjoy your food.
Many times, dieting and food rules, take the joy out of eating. Mindful eating brings the joy back tenfold.
44. You want to stop binge eating.
With mindful eating, you are always mindfully enjoying your food; thus, you never feel deprived. Therefore, your desires to binge eat decreases.
45. You are tired of mustering up enough willpower to diet.
Remember if you are always enjoying your food, then you don’t need willpower.
46. You just want healthy, delicious recipes, but you don’t want to cook all your foods in one day.
You can still make these recipes one at a time whenever you want. There is no rule that says you have to cook them all at once if you don’t want to.
47. Healthy Snack Ideas are included.
Chapter 22 provides a list of healthy and EASY snacks!
48. A registered dietitian wrote the eBook.
A registered dietitian, by definition, is considered the expert in the field of nutrition science. The term Registered Dietitian is actually different than a nutritionist. In fact, the term nutritionist is not a regulated term and has a more general meaning. The term, registered dietitian, however, is regulated much like the terms doctor or lawyer. In other words, you are not allowed to call yourself a doctor unless you are a doctor, and you cannot call yourself a registered dietitian unless you have completed all the academic and professional requirements.
To become an RD you must complete a bachelors degree at a college accredited by the Commission of Accreditation of Dietetic Education; complete 1200 hours of a competitive internship; pass the CDR Exam; and by 2024, all register dietitian will be required to have a master’s degree as well. Many RD’s already do. Registered dietitians are required to complete Continuing Education Units throughout their career to keep their registered dietitian credentials.
You can find amazing nutrition books by non-dietitians, but you can see why seeing that RD or RDN beside an author’s name in a nutrition book is a plus.
49. Mindful eating demo video is provided.
You don’t have to just read about mindful eating. The ebook also provides a link to an actual mindful eating demo video so you can actually SEE what mindful eating looks like.
50. Mindfulness in Faith and Freezer Meals not only discusses mindful eating, but also discussed how to mindfully plate your foods to prevent over-filling your plate.
51. A collection of over 300 dietitian-approved healthy eating and fitness tips and tricks are included like…
52. Snacking Tips (Chapter 6)
53. Dining Out Tips (Chapter 7)
54. Portion Control Tips (Chapter 8)
55. “How to Make Your Own Recipes Healthier” (Chapter 9)
56. “Health and Fitness Tips for Vacationers and Frequent Travelers” (Chapter 10)
57. “When my Work Environment Causes Weight Gain” (Chapter 12)
58. “Eating Healthy at Social Gatherings” (Chapter 12)
59. “Developing an Exercise Routine” (Part 1, Chapter 13)
60. “How to Exercise when Your Kids Are Always Around” (Part 3, Chapter 13)
61. “But What if I am Too Busy to Exercise” (Part 4, Chapter 13)
62. “Ways to Sneak Exercise into your Day” (Part 5, Chapter 13)
63. You can use your results from the included interactive quiz, to determine which tips and tricks you think would make the biggest impact in your life.
64. A “Putting it All Together: Routine Planning Worksheet,” is also included in the book.
You can use this worksheet to figure the habits you would like to implement into your routine.
65. Learn how to organize your kitchen to promote lasting changes
66. Feel satisfied and full after eating these freezer meals.
These meals are hearty, delicious, comfort classics done in a healthier way. They are also abundant in fiber, which helps you feel full.
67. Along with fiber, these meals are full of essential vitamins and minerals.
68. Mindful eating can aid in digestion.
How? Although most digestive enzymes are released in the stomach. Digestion actually starts in the mouth. In fact, one enzyme, called Salivary Amylase, is released in the mouth. This enzyme starts breaking down carbohydrates. Cool fact, if you let a piece of bread sit in your mouth for a moment, you may notice a sweeter taste. That taste occurs because the more complex carbohydrate breaks down into a simpler sugar. Also chewing thoroughly gives those other enzymes in your stomach more surface area to do their work, which again promotes healthy digestion and absorption.
69. Mindful eating can reduce the risk of many chronic diseases.
We established in #68 that Mindful eating aids in digestion. Healthy digestion promotes gut health. Poor gut health is related to inflammation and reduced immune function. Gut health, inflammation and immunity are all linked to many condition including IBS, Crohn’s, Autoimmune Disease, Alzheimer’s, heart disease, stroke, brain function and focus, mood and even depression and anxiety, to name a few. So anything that promotes a healthy gut is something worth looking into in my book. (Fortunately, a mindful eating guide IS included in my book!)
Mindfulness in Faith and Freezer Meals is designed to help you live YOUR healthiest, happiest, most meaningful life through faith-based mindfulness and nutrition.
What Mindfulness in Faith and Freezer Meals is NOT
This Freezer meal plan is NOT a rigid “you must eat these freezer meals” plan. This isn’t about strict rules or dieting. Not eating these meals is NOT wrong. In other words, you have not messed up if you go out to eat one night or if you decide to fix something other than your freezer meals one night. If your routine changes sometimes, you have NOT broken a rule or failed. In fact, I provide eating out tips as well as other helpful tips about portion control, snacking, and more.
You can use these provided tips along with your freezer meals to customize a routine that works for your family. I have also provided a chapter on mindful eating. You can incorporate mindful eating everywhere and anytime. You will see how mindfully eating, in my opinion, is one of the number one ways to maintain and lose weight if this is one of your desires.
So read the step-by-step mindful eating guide and incorporate it even when your routine is out of whack. You can mindfully eat at home, at work, at restaurants, and on vacation. Mindful eating techniques travel well, so to speak. This meal plan is meant to make life and eating healthier and easier for you and your family. This plan just makes it easy to eat healthy meals when you are too busy and overwhelmed. This is for families who just want a simple routine to relieve the stress of meal planning and cooking.
How has Mindfulness in Faith and Freezer Meals Helped You?
Has the Mindfulness in Faith and Freezer Meals ebook changed your life in some way? Email me your transformation story by using the Contact Me form on mindfulnessinfaithandfood.com. Maybe you have even experienced another benefit from Mindfulness in Faith and Freezer Meals that I haven’t even thought of. Please email me any of your stories and experiences. I would be so thankful that you took the time to tell me. 🙂
Kitchenware You Need Before You Start Your Monthly Freezer Meals
If you have read my post, ” How to Make 15 Freezer Meals in Under 3 Hours,” or been to my house, then you know making freezer meals ahead of time is a technique my family uses to stay organized, eat healthy, save money, and relieve dinnertime stress. Cooking freezer meals ahead of time can also help with weight loss and weight maintenance. Making sure your kitchen is stocked with essential freezer meal products and cookware is the first step.
These make ahead freezer meals have been life changing for me, and I love sharing how I do these freezer meals with you. I also wanted to share some of the freezer meal cookware and products I love to use. Some of them are freezer meal must-have products and some of them just make cooking freezer meals more efficient or fun. I included some of my favorite products that make dinner time easier and fun as well. * Note that I marked essential by the cookware/products that I feel are truly must-haves. The other products will make cooking freezer meals easier or more fun, but are not essential to start.
Must Have Products You Need for Making Freezer Meals
This site contains affiliate links (See full disclosure here.)
So Here is My Favorite Freezer Meal Must-Have Products
When you are cooking multiple meals at once, then you may not want to slice ALL those vegetables by hand. This Spiralizer does it for you. I also love to sometimes serve my freezer melas with noodles made out of vegetables. The Spiralizer makes the vegetable pasta for you as well!
If you love to cook then you may want to invest in a really nice knife or two. I like having one really nice knife for cutting meat and one really nice knife for cutting vegetables. Cutco has some of the best knives around.
I also love Kitchen Aids Ceramic Knives set because with these you get no rusting, or odor and taste transfers from food to food. These are also dishwasher safe.
When you cook your freezer meals in bulk, you need a large pot. I use my pot to cook my ground turkey or lean ground beef all at once. This makes cooking a month’s worth of freezer meals all at once super fast.
When you cook freezer meals for the month all in one day, make sure you have all the freezer bags and aluminum casserole dishes you need to all your dishes. I like the freezer bags with sliders so that you know they are sealed.
My freezer meals make A Lot so I usually have leftovers. Pre-portioned containers helps me portion control my leftovers for a healthy lunch the next day.
If you are planning on making and freezing meatballs for some of your freezer meals, then a meatballer will help you save so much time. I use healthy turkey meatballs in many of my freezer recipes.
12. Muffin Tins *Must Have if you are planning on Freezing muffins, omelet muffins, or mini pizzas*
I often make mini healthy pizza or omelet muffins and freeze them for later. I like to freeze several at once so I use a large 24-cup muffin tin. You can also use a 12-cup muffin tin or even have fun with novelty muffin tins. My kids love it when I make food using our heart-shaped muffin tin.
My kids eat these famiy freezer meals as well. They loved them AFTER they decided to try them. My kids don’t like trying anything new, but these Kids’ Dinner Trays turns eating into a fun game!
Once you have all the cookware and supplies that you need you are ready to cook! Learn how to cook ALL of your Breakfasts, lunches, and dinners for a whole month in ONE day with the “Mindfulness in Faith and Freezer Meals” ebook.
The “Mindfulness in Faith and Freezer Meals” ebook not only includes a detailed healthy freezer meal plan and weight loss guide, but this ebook also inlcudes mindful eating strategies and techniques.
The “What is Preventing You From Living a Healthier Life?” interactive quiz
The Mindful Eating Guide
The importance of Faith
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
Want a Little More?
Click Here to Get a Free 7-Day Mindful Planner Printable and Join the Mindfulness in Faith and Food Family!
