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–+ servings

Freezer Prep Meals

A collection of nutritious and easy-to-prepare meals that can be made in advance and stored in the freezer for quick weeknight dinners.
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Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Main Course, Meal Prep
Cuisine: American, Healthy
Calories: 400
Ingredients Method Nutrition Notes

Ingredients
  

Chicken and Vegetable Stir-Fry
  • 1 lb Boneless Chicken Breast Cut into bite-sized pieces
  • 2 cups Mixed Vegetables Frozen or fresh
  • 3 tbsp Soy Sauce Low sodium preferred
  • 2 tbsp Olive Oil For cooking
  • 1 tsp Garlic Powder
  • 1 tsp Ginger Powder
Beef and Broccoli
  • 1 lb Beef Flank Steak Thinly sliced
  • 2 cups Broccoli Florets Fresh or frozen
  • 3 tbsp Teriyaki Sauce
  • 1 tbsp Sesame Oil
  • 1 tsp Cornstarch For thickening
Vegetarian Chili
  • 1 can Black Beans Drained and rinsed
  • 1 can Kidney Beans Drained and rinsed
  • 1 can Diced Tomatoes With juice
  • 1 cup Bell Pepper Chopped
  • 1 cup Onion Chopped
  • 2 tbsp Chili Powder
  • 1 tsp Cumin

Method
 

Chicken and Vegetable Stir-Fry
  1. Heat olive oil in a skillet over medium heat. Add chicken and cook until browned.
  2. Add mixed vegetables, soy sauce, garlic powder, and ginger powder. Stir-fry for 5-7 minutes until vegetables are tender.
  3. Allow to cool, then portion into freezer bags and freeze.
Beef and Broccoli
  1. In a skillet, heat sesame oil over medium-high heat. Add beef and cook until browned.
  2. Add broccoli and teriyaki sauce, cooking for an additional 5 minutes until broccoli is tender.
  3. Mix cornstarch with a little water, add to the skillet, and stir until thickened. Allow to cool and freeze in portions.
Vegetarian Chili
  1. In a large pot, combine black beans, kidney beans, diced tomatoes, bell pepper, onion, chili powder, and cumin.
  2. Bring to a boil, then reduce heat and simmer for 20-30 minutes.
  3. Allow to cool, then portion into freezer bags and freeze.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 45gProtein: 30gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 70mgSodium: 600mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 15IUVitamin C: 25mgCalcium: 10mgIron: 20mg

Notes

These meals can be stored in the freezer for up to 3 months. Reheat in the microwave or on the stove until heated through.

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