SAMPLE MEAL PLAN - Myfreezeasy
SAMPLE MEAL PLANWORKSHOPTable of ContentsRecipes1. Slow Cooker Caribbean Chicken2. Slow Cooker Taco Soup3. Teriyaki Pork ChopsShopping ListsComplete Shopping List by RecipeComplete Shopping List by Store Section/CategoryFreezer Meal Prep Day Shopping List by RecipeFreezer Meal Prep Day Shopping List by Store Section/CategoryAssembly of MealsAssembly Prep InstructionsMeal Assembly Instructions2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 1
1. Slow Cooker Caribbean ChickenYield: 4 servingsActive Time: 10 minutes . Cook Time: 8 hours in slow cookerRecipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions andingredients to make 2 meals, based on the number of servings you selected.** This ingredient is used on the day you cook this meal. It is not added at the time you assemble and prepare your meals for the freezer.Ingredients for Single Meal3 - large boneless chicken breasts1 - cup(s) BBQ sauce1 - 20 oz. can(s) pineapple chunks1 - red bell pepper(s)1 - orange bell pepper(s)Assembly Prep Directions for 2 MealsSlice 2 red bell peppers and 2 orange bell peppers.Open and drain 2 cans pineapple chunks.To each gallon-size plastic freezer baggie, add thefollowing ingredients:3 large boneless, skinless chicken breastsSide: - dinner rolls or rice**1 cup BBQ sauce1 - gallon-size freezer baggie(s)20 oz. can pineapple chunks, drainedCooking Directions for Single Meal1. Place the chicken breasts into the base of the slowcooker with ½ cup of water. (I like to add water to theslow cooker when using BBQ sauce to keep the saucefrom burning on the edges of the slow cooker insert.)2. Pour the BBQ sauce over the chicken breasts in theslow cooker. Top with the pineapple chunks and bellpepper pieces. Sprinkle in a little salt and pepper.3. Set the slow cooker on low and cook for 8 hours.4. Serve Slow Cooker Caribbean Chicken with side ofdinner rolls or rice.Half of the diced red bell pepperHalf of the diced orange bell pepperRemove as much air as possible and seal. Add label tobaggie and freeze.Freeze & Thaw Instructions: Put baggie in the freezer andfreeze up to 6 months in fridge freezer or 12 months in adeep freezer. Thaw in the fridge overnight, or a warmbowl of water for about 20 minutes, before transferring tothe slow cooker and cooking on low for 8 hours.Special Notes: This meal can also be cooked in a largesaucepan or Dutch oven. Place all thawed ingredients toDutch Oven and cook over medium heat with lid on for 30minutes, or until chicken is cooked.Dairy-Free Modifications: Recipe is dairy-free when servedwith dairy-free sides.Gluten-Free Modifications: Recipe is gluten-free whenserved with rice.2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 2
2. Slow Cooker Taco SoupYield: 4 servingsActive Time: 10 minutes . Cook Time: 8 hoursRecipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions andingredients to make 2 meals, based on the number of servings you selected.** This ingredient is used on the day you cook this meal. It is not added at the time you assemble and prepare your meals for the freezer.Ingredients for Single Meal1 - lb(s) ground beefAssembly Prep Directions for 2 Meals1 - Tbsp minced onionBrown the ground beef with the minced onion and garlicpowder. Drain.1 - tsp garlic powderSeed and chop the green bell pepper(s).1 - green bell pepper(s)1 - 15 oz. can(s) black beans1 - 15 oz. can(s) corn2 - 15 oz. can(s) diced tomatoes2 - cup(s) beef broth**Open, drain and rinse 2 cans of black beans. Open anddrain 2 cans of corn. Open 4 cans of diced tomatoes.To each gallon-size plastic freezer baggie, add thefollowing ingredients:Half of the browned ground beef2 - packet(s) taco seasoning **Half of the chopped bell peppersGarnish: - crushed tortilla chips**Half of the canned black beansGarnish: - shredded Mexican blend cheese**Half of the canned cornSide: - veggies**Half of the canned diced tomatoes1 - gallon-size freezer baggie(s)Salt and pepperCooking Directions for Single Meal1. Brown the ground beef with the minced onion and garlicpowder. Drain.2. Seed and chop the green bell pepper.3. Open, drain and rinse the black beans. Open and drainthe can of corn.4. To a 6 qt or larger slow cooker, add the browned groundbeef, chopped bell pepper, drained and rinsed blackbeans, drained corn, 2 cans of diced tomatoes, and beefbroth. Stir in the taco seasoning. Set on low and cookfor 8 hours.Remove as much air as possible and seal. Add label tobaggie and freeze.Freeze & Thaw Instructions: Place baggie in the freezerand freeze up to 6 months in fridge freezer or 12 months ina deep freezer. Thaw in the fridge overnight, or a warm bowlof water for about 20 minutes, before transferring to theslow cooker, adding 2 cups of beef broth and tacoseasoning and cooking on low for 8 hours.Dairy-Free Modifications: Omit cheese garnish for dairyfree meal.5. Prepare veggies.6. Ladle soup into bowls. Top with crushed tortilla chipsand cheese.Gluten-Free Modifications: Recipe is gluten-free whenserved with gluten-free sides.7. Serve Slow Cooker Taco Soup with veggies.2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 3
3. Teriyaki Pork ChopsYield: 4 servingsActive Time: 10 minutes . Cook Time: 15 minutesRecipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions andingredients to make 2 meals, based on the number of servings you selected.** This ingredient is used on the day you cook this meal. It is not added at the time you assemble and prepare your meals for the freezer.Ingredients for Single Meal4 - boneless pork chops2 - Tbsp olive oil1 - cup(s) teriyaki sauceAssembly Prep Directions for 2 MealsTo each gallon-size plastic freezer baggie, add thefollowing ingredients:4 boneless pork chops1 - Tbsp lime juice1 cup teriyaki sauce1/2 - tsp pepper1 Tbsp lime juice1/2 - tsp salt1/2 tsp pepperSide: - veggies**1/2 tsp saltSide: - rice**1 - gallon-size freezer baggie(s)Cooking Directions for Single Meal1. Place the pork chops in a shallow baking dish and pourthe teriyaki sauce on top. Squeeze the lime juice overthe top and sprinkle the salt and pepper onto thesauce/pork chops. *Cover with plastic wrap and letmarinate in the refrigerator for at least 30 minutes, orovernight.2. Heat the olive oil in skillet over medium high heat andsaute the pork chops and marinade together for a fewminutes on each side. Flip two or three times, or untilpork chops are cooked through. Reduce heat to low ifthe sauce begins to caramelize or burn on the edges ofthe skillet. Let rest for 5 minutes before slicing andserving.Remove as much air as possible and seal. Add label tobaggie and freeze.Freeze & Thaw Instructions: Put baggie in the freezer andfreeze up to 6 months in fridge freezer or 12 months in adeep freezer. Thaw in the fridge overnight, or a warm bowlof water for about 20 minutes, before adding olive oil toskillet and transferring the pork chops and marinade forsauteing.Dairy-Free Modifications: Recipe is dairy-free when servedwith dairy-free sides.Gluten-Free Modifications: Recipe is gluten-free whenmade with gluten-free teriyaki sauce.3. Prepare veggies.4. Cook the rice, as directed.5. Serve Teriyaki Pork Chops with rice and veggies.2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 4
Complete Shopping List by Recipe1. Slow Cooker Caribbean Chicken2. Slow Cooker Taco Soup6 - large boneless chicken breasts2 - lb(s) ground beef2 - cup(s) BBQ sauce2 - Tbsp minced onion2 - 20 oz. can(s) pineapple chunks2 - tsp garlic powder2 - red bell pepper(s)2 - green bell pepper(s)2 - orange bell pepper(s)2 - 15 oz. can(s) black beans- dinner rolls or rice2 - 15 oz. can(s) corn2 - gallon-size freezer baggie(s)4 - 15 oz. can(s) diced tomatoes4 - cup(s) beef broth4 - packet(s) taco seasoning- crushed tortilla chips- shredded Mexican blend cheese- veggies2 - gallon-size freezer baggie(s)3. Teriyaki Pork Chops8 - boneless pork chops4 - Tbsp olive oil2 - cup(s) teriyaki sauce2 - Tbsp lime juice1 - tsp pepper1 - tsp salt- veggies- rice2 - gallon-size freezer baggie(s)2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 5
Complete Shopping List by Store Section/CategoryMeatProduce6 large boneless chicken breasts2 red bell pepper(s)2 lb(s) ground beef2 orange bell pepper(s)8 boneless pork chops2 green bell pepper(s)Side: veggies2 Tbsp lime juicePantry Staples - Canned, BoxedStarchy Sides2 20 oz. can(s) pineapple chunksSide: dinner rolls or rice2 15 oz. can(s) black beansGarnish: crushed tortilla chips2 15 oz. can(s) corn4 15 oz. can(s) diced tomatoes4 cup(s) beef brothSide: riceSauces/CondimentsSpices2 cup(s) BBQ sauce2 Tbsp minced onion4 Tbsp olive oil2 tsp garlic powder2 cup(s) teriyaki sauce4 packet(s) taco seasoning1 tsp pepper1 tsp saltDairy/FrozenGarnish: shredded Mexican blend cheese2016-2021 www.MyFreezEasy.com All rights reservedSuppliesSide: 6 gallon-size freezer baggie(s)MyFreezEasy Meal Plan - Page 6
Freezer Meal Prep Day Shopping List by RecipeNote: This shopping list doesn't include any side dish items like rice, dinner rolls, veggies or salad.**In addition to a shopping list for prep day, this list could be used to help you organize ingredients on your counter beforeyou begin preparing the meals for the freezer.1. Slow Cooker Caribbean Chicken2. Slow Cooker Taco Soup6 large boneless chicken breasts2 lb(s) ground beef2 cup(s) BBQ sauce2 Tbsp minced onion2 20 oz. can(s) pineapple chunks2 tsp garlic powder2 red bell pepper(s)2 green bell pepper(s)2 orange bell pepper(s)2 15 oz. can(s) black beans2 gallon-size freezer baggie(s)2 15 oz. can(s) corn4 15 oz. can(s) diced tomatoes2 gallon-size freezer baggie(s)3. Teriyaki Pork Chops8 boneless pork chops4 Tbsp olive oil2 cup(s) teriyaki sauce2 Tbsp lime juice1 tsp pepper1 tsp salt2 gallon-size freezer baggie(s)2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 7
Freezer Meal Prep Day Shopping List by StoreSection/CategoryNote: This shopping list doesn’t include any side dish items like fruit, dinner rolls, veggies or salad.MeatProduce6 large boneless chicken breasts2 red bell pepper(s)2 lb(s) ground beef2 orange bell pepper(s)8 boneless pork chops2 green bell pepper(s)2 Tbsp lime juicePantry Staples - Canned, BoxedSauces/Condiments2 20 oz. can(s) pineapple chunks2 cup(s) BBQ sauce2 15 oz. can(s) black beans4 Tbsp olive oil2 15 oz. can(s) corn2 cup(s) teriyaki sauce4 15 oz. can(s) diced tomatoesSpices2 Tbsp minced onion2 tsp garlic powder1 tsp pepper1 tsp salt2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 8
Meal Assembly InstructionsLabel your bags/foil with printable labels or sharpie.Pull out all the ingredients into a central location or into stations.Pre-Cook & Chop InstructionsBrown the ground beef with the minced onion and garlic powder. Drain.Slice 2 red bell peppers and 2 orange bell peppers.Seed and chop the green bell pepper(s).Open and drain 2 cans pineapple chunks.Open, drain and rinse 2 cans of black beans. Open and drain 2 cans of corn. Open 4 cans of diced tomatoes.The Assembly Prep should take between 30 to 35 minutes.2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 9
Assembly by Recipe (Set Out on the Counter)If you prefer to load your freezer baggies and trays one recipe at a time, you can follow the below instructions.Slow Cooker Caribbean ChickenSlow Cooker Taco SoupTo each gallon-size plastic freezer baggie, add thefollowing ingredients:To each gallon-size plastic freezer baggie, add thefollowing ingredients:3 large boneless, skinless chicken breasts1 cup BBQ sauce20 oz. can pineapple chunks, drainedHalf of the diced red bell pepperHalf of the diced orange bell pepperRemove as much air as possible and seal. Add label tobaggie and freeze.Half of the browned ground beefHalf of the chopped bell peppersHalf of the canned black beansHalf of the canned cornHalf of the canned diced tomatoesSalt and pepperRemove as much air as possible and seal. Add label tobaggie and freeze.Teriyaki Pork ChopsTo each gallon-size plastic freezer baggie, add thefollowing ingredients:4 boneless pork chops1 cup teriyaki sauce1 Tbsp lime juice1/2 tsp pepper1/2 tsp saltRemove as much air as possible and seal. Add label tobaggie and freeze.2016-2021 www.MyFreezEasy.com All rights reservedMyFreezEasy Meal Plan - Page 10
SAMPLE MEAL PLAN WORKSHOP Table of Contents Recipes 1. Slow Cooker Caribbean Chicken 2. Slow Cooker Taco Soup 3. Teriyaki Pork Chops Shopping Lists Complete Shopping List by Recipe Complete Shopping List by Store Section/Category Freezer Meal Prep Day Shopping List by Recipe Freezer Meal Prep Day Shopping List by Store Section/Category Assembly .
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Inject and Eat with Lyumjev People with diabetes currently administer mealtime insulin at different times before, during and after a meal.2 44% at start of meal 21% several minutes before meal 10% during meal 24% 44% after meal at start of meal 21% several minutes before meal 10% during meal 24% after meal
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