Free Weekly Meal Plans
Free Weekly Meal Plans
about
work with me
contact
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Peanut Butter and Fitness
    • All Recipes
      • Appetizers
      • Breakfast
      • Brunch
      • Desserts
      • Drinks
      • Main Dishes
      • Pasta
      • Salads
      • Sandwiches and Wraps
      • Sauces and Spreads
      • Side dishes
      • Snacks
      • Soups
      • Dairy Free
      • Gluten Free
      • High Protein
      • Low Carb
      • Vegetarian
      • Beef
      • Chicken
      • Pork
      • Turkey
      • Seafood
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Grill
      • Stove Top
      • Oven
      • Sous Vide
      • Meal Prepable Recipes
      • No Heat Meals
      • Freezer Friendly
      • One Dish Meals
      • Easy Weeknight Dinners
      • Asian Inspired
      • Italian Inspired
      • Mediterranean
      • Southwestern
      • Fall
      • Spring
      • Summer
      • Winter
      • Christmas
      • Pumpkin
      • Thanksgiving
      • Easter
      • Halloween
      • Game Day
      • New Year’s Eve
      • Valentine’s Day
      • St. Patrick’s Day
    • Quest for the Best
  • Meal Prep
  • My Cookbooks
  • Product ReviewsI’ll be posting a series of my “Quest for the Best” health, fitness and meal prep products here, as well as any cool products I find along the way so you can get the goods too.  If you’re interested in seeing any particular product recommendations, comment below!
Search
Recipes Meal Prep

Meal Prep Monday – Monster Freezer Prep

Jump to Recipe Pin Recipe
Rate

Author:

Erin

Published:

June 26, 2017

Updated:

January 13, 2023

This post may contain affiliate links. Please read my disclosure policy for details.

What’s up meal preppers?  This week I’m coming at ya with a big twist on my usual meal prep…this time it’s a massive freezer prep! Hence the frosty look on all the meals 🙁 It was too dark to photograph by the time I finished up the prep so they’re all frozen and condensating here…

  • The Menu
  • Tips for Vacuum Sealing
  • The Grocery List
  • The Recipes
  • Skinny Monkey Oatmeal Muffins
  • Spinach Turkey Meatballs with Broccoli and Whole Wheat Pasta
  • Taco Ground Turkey with Sautéed Green Beans and Rice
  • Citrus Soy Glazed Grilled Chicken with Steamed Broccoli and Wild Rice
  • Pesto Chicken with Asparagus and Mashed Sweet Potatoes
  • The Supplies

IMG_2523IMG_2609I don’t normally freeze my prepped meals but I just started a dual degree grad school program, so I know there will be times when I just don’t have time to meal prep.  There will be papers due, finals to study for and just a *bit* of reading to do.  Instead of resigning myself to “the inevitable” and eating what’s convenient when I’m in a crunch, I decided to plan ahead and set myself up for success.

If I’m in a pinch, all I’ll have to do is pull one of these vacuum sealed meal bags out of the freezer, stick the whole thing in a meal prep container (plastic and all), let it thaw for a few hours, take it out of the bag (or not) and heat it up in the microwave until hot.  I bought some little labels to write on and make it easy to read what each bag is as well as the macros per meal, although you could just as easily use a Sharpie on it’s own.

I also decided to include a breakdown of cost for this whole thing.  I don’t normally do that either, but since I’m prepping in bulk I thought it would be interesting to see how much each meal cost me.  Hopefully it will help you understand why meal prepping saves money too 😉 I bought everything at my local HEB (standard grocery store in Texas) and bought as much organic/natural food as I could find.  Even though I didn’t shop in a bulk store like COSTCO and still bought organic stuff, I think you’ll find the prices per serving to be pretty low.  Ahh, the beauty of meal prep…

IMG_2571

Instant Pots are like miracle workers in the kitchen.  If you don’t have one yet, you need one.  These sweet potatoes were soft like butter in 25 minutes with basically zero effort.  Scroll down to the bottom of the post for a link to get yours on Amazon!

IMG_2591

Here’s some pesto sauce in an ice cube tray before heading to the freezer.  See below for tips on sauces!

The Menu

These recipes yielded a total of 26 breakfast items plus 32 lunches/dinners:

  • Skinny Monkey Oatmeal Muffins – 14 servings – $1.17 per serving
  • Citrus soy glazed chicken with steamed broccoli and wild rice –  8 servings – $3.13 per serving
  • Taco ground turkey with sautéed green beans and wild rice – 8 servings – $1.86 per serving
  • Pesto chicken with asparagus and mashed sweet potatoes – 8 servings – $3.65 per serving
  • Spinach turkey meatballs with broccoli, marinara and whole wheat pasta – 8 servings – $2.68 per serving

Total cost for 70 meals/snacks (including spices, oils for cooking, etc.): $136.14

Tips for Vacuum Sealing:

  • Cool food before putting it in the bags – this will help prevent condensation inside the bags which make it nearly impossible to get a seal on the bag and could hurt your FoodSaver.
  • Freeze liquids like pesto sauce and marinara sauce in ice cube trays before adding them to the vacuum seal bags.  Alternatively, you could add the sauce into the bag on top of the meal and freeze the whole bag.  This will take longer and may not be as effective because you’ll inevitably get some ice/condensation in there.
  • Any liquids in your food will start to get sucked out of the bag as the vacuum sealer works (seriously, see pic below of one of the ground turkey meals), so pre-freeze the meals and/or fold up a piece of paper towel the same width of the bag and place it near the top of the bag to catch any excess liquid.  It ain’t pretty, but it’s effective!

IMG_2595

Oh, and here’s what happens to your muffins if you don’t let the chocolate chips cool down completely before vacuum sealing them!

IMG_2611

This is how I chose to pre-freeze my turkey meatball meals, which worked just fine.  You could also freeze everything individually – stick the marinara into ice cube trays and freeze the meatballs on a baking sheet.

IMG_2588

The Grocery List

Click on the image below for the full resolution Grocery List. BTW, this is the kind of grocery list you’ll see in my 2nd eBook – if you want to see more like it, go check it out!

The Recipes

IMG_2562

3.67 from 15 votes

Skinny Monkey Oatmeal Muffins

Prep: 10 minutes mins
Cook: 25 minutes mins
Total: 35 minutes mins
Servings: 7 muffins
Rate Pin Print
Servings: 7 muffins

Ingredients

  • 2 cups rolled oats
  • 2 scoops Jay Robb Vanilla Whey Protein
  • 1/4 cup dark chocolate chunks
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 cup unsweetened applesauce
  • 1 cup diced banana
  • 1/2 cup unsweetened vanilla almond milk
  • 3 egg whites
  • 2 tbsp maple syrup
  • 1 1/2 tbsp Barney Butter Smooth Almond Butter, melted
  • 1 tsp vanilla extract
  • Optional: 3 tbsp crushed walnuts

Instructions

  • Pre-heat oven to 350 degrees.  Arrange 7 jumbo silicone baking cups on a small baking sheet.  Set aside.
  • Mix dry ingredients, then add wet ingredients and mix until just combined.  Divide mixture evenly into silicone baking cups.
  • Bake at 350 degrees for 10 minutes.  Add walnuts on top, if desired.  Continue baking for an additional 12-15 minutes or until a toothpick inserted into the center of a muffin comes out clean.

Tips & Tricks

I recommend using these silicone baking cups!

Nutrition Information

Calories: 245kcal (12%), Carbohydrates: 35g (12%), Protein: 14g (28%), Fat: 7g (11%), Sodium: 92mg (4%), Potassium: 403mg (12%), Fiber: 5g (21%), Sugar: 12g (13%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

 

IMG_2576

4.50 from 2 votes

Spinach Turkey Meatballs with Broccoli and Whole Wheat Pasta

Prep: 30 minutes mins
Cook: 20 minutes mins
Total: 50 minutes mins
Servings: 8 servings
Rate Pin Print
Servings: 8 servings

Ingredients

  • 2 lbs extra lean ground turkey (99%)
  • 6 cups broccoli florets
  • 18 oz frozen chopped spinach, thawed and moisture squeezed out
  • 1 cup onion, finely chopped
  • 1/2 cup Parmesan cheese, grated
  • 1/4 cup fresh basil, chopped
  • 2 egg whites
  • 8 cloves garlic, minced, divided
  • 12 oz whole wheat pasta, cooked al dente according to package directions
  • 1 1/2 28 oz cans Italian crushed tomatoes
  • 1/2 cup Italian breadcrumbs
  • 1 1/2 tbsp oregano, divided
  • 1 tbsp Flavor God Garlic Lover’s seasoning, divided

Instructions

  • Pre-heat oven to 400 degrees.  Arrange 2 silicone baking mats on 2 large baking sheets.
  • In a large bowl, add turkey, spinach, eggs, 1/2 tbsp Flavor God seasoning, 1 tbsp oregano, onion, breadcrumbs, 4 garlic gloves and parmesan cheese.  Mix using your hands until just combined.
  • Roll the mixture into balls, about 1 – 1.5 inches in diameter, and place onto baking sheet. Lightly spray some olive oil or non-stick cooking spray on top of the meatballs. 
  • Bake for 20 minutes or until meatballs are cooked through.
  • While the meatballs bake, heat olive oil over medium-high heat in a large pot. Add remaining garlic and sauté until fragrant. Add crushed tomatoes and lower heat to simmer for 15-20 minutes. Stir in basil before serving.
  • Add broccoli florets to a large microwaveable bowl and cover with a very damp paper towel.  Microwave for 4-5 minutes or until broccoli is bright green and tender-crisp.
  • Divide pasta, broccoli, meatballs and marinara evenly into 8 containers.

Nutrition Information

Calories: 411kcal (21%), Carbohydrates: 44g (15%), Protein: 43g (86%), Fat: 6g (9%), Cholesterol: 108mg (36%), Sodium: 673mg (29%), Potassium: 421mg (12%), Fiber: 9g (38%), Sugar: 11g (12%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

IMG_2507

5 from 1 vote

Taco Ground Turkey with Sautéed Green Beans and Rice

Prep: 20 minutes mins
Cook: 20 minutes mins
Total: 40 minutes mins
Servings: 8 servings
Rate Pin Print
Servings: 8 servings

Ingredients

  • 2 lb extra lean ground turkey (99%)
  • 8 cups green beans
  • 1 cup Basmati brown rice
  • 1 cup no salt added chicken broth
  • 1/2 red onion, sliced
  • 1 packet Simply Organic Spicy Taco Seasoning
  • 1 1/2 tbsp olive oil
  • Optional: 1 tbsp ghee

Instructions

  • Cook rice according to package directions, but replace half of the water that is called for with chicken broth.  Divide evenly into 8 containers.
  • Heat a large skillet over medium-high heat.  Add ghee if desired, then red onion slices to begin to caramelize onions.  Add green beans and toss.
  • Continue to sauté, covered, until green onions are tender crisp.  Divide green beans evenly into 8 containers.
  • In same skillet, heat olive oil, then add ground turkey and taco seasoning.  Cook turkey, continuing to break apart with a wooden spoon.  Once cooked, divide evenly into 8 containers.

Nutrition Information

Calories: 286kcal (14%), Carbohydrates: 28g (9%), Protein: 29g (58%), Fat: 5g (8%), Cholesterol: 49mg (16%), Sodium: 267mg (12%), Potassium: 317mg (9%), Fiber: 5g (21%), Sugar: 5g (6%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

IMG_1813On the Citrus Soy Glazed Chicken recipe, just move the slider in the recipe card to reflect the full 8 servings.

 

4.50 from 2 votes

Citrus Soy Glazed Grilled Chicken with Steamed Broccoli and Wild Rice

Prep: 15 minutes mins
Cook: 10 minutes mins
Total: 25 minutes mins
Servings: 4 servings
Rate Pin Print
Servings: 4 servings

Ingredients

  • 1 lb thin sliced chicken breast
  • 4 cups broccoli florets
  • 1/2 cup O Organics dry wild rice mix
  • 3 tbsp low sodium soy sauce
  • 3 tbsp lime or orange juice, (plus more for steaming, if desired)
  • 2 tbsp honey
  • 1 tsp Flavor God Garlic Lover’s Seasoning

Instructions

  • Add soy sauce, citrus juice, honey and half of the Flavor God to a small pan.  Bring to a boil over medium heat, then lower heat and simmer for 10-15 minutes or until reduced by about 1/2.  Cool to thicken.
  • Spritz chicken with olive oil or coconut oil, sprinkle with remaining seasoning and grill for about 5 minutes per side or until cooked through.  Allow to rest for 5 minutes before slicing.
  • Add broccoli to a microwave safe bowl.  Add a couple tablespoons of orange juice if desired and toss.  Top bowl with damp paper towel and microwave for 3 minutes or until bright green and tender.
  • Divide rice, broccoli and chicken into 4 serving dishes and top with citrus soy glaze before serving.

Nutrition Information

Calories: 277kcal (14%), Carbohydrates: 32g (11%), Protein: 29g (58%), Fat: 4g (6%), Cholesterol: 72mg (24%), Sodium: 524mg (23%), Potassium: 307mg (9%), Fiber: 3g (13%), Sugar: 10g (11%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe
5 from 1 vote

Pesto Chicken with Asparagus and Mashed Sweet Potatoes

Prep: 20 minutes mins
Cook: 30 minutes mins
Total: 50 minutes mins
Servings: 8 servings
Rate Pin Print
Servings: 8 servings

Ingredients

  • 2 lb raw chicken breast
  • 4 medium sweet potatoes
  • 2 bunches asparagus, ends trimmed
  • 1/2 cup Reduced Fat Buitoni Basil Pesto
  • 1 lemon, juiced
  • 1 tbsp olive oil
  • 1 tsp Flavor God Garlic Lover’s Seasoning
  • Salt and pepper to taste

Instructions

  • Add sweet potatoes to an Instant Pot on top of the steamer rack.  Add 1-2 cups of water to the base of the Instant Pot.  Cook on high pressure for 25 minutes, followed by a manual release of pressure.
  • Remove lid of Instant Pot and allow potatoes to cool for several minutes.  Remove sweet potatoes and peel skin away.  Mash sweet potatoes and divide evenly into 8 servings.
  • Steam or grill asparagus until tender crisp.  I steamed mine in the microwave by placing them into a glass dish, covering them with 2 damp paper towels and microwaving for 2 1/2 minutes.  I then removed them and placed them in an ice bath to stop the cooking and keep them bright green.  Divide evenly into 8 servings.
  • Whisk lemon juice and olive oil, then rub over chicken breasts until evenly coated.  Season chicken with Flavor God seasoning, salt and pepper.  Grill for approx. 5 minutes per side or until cooked through.  Allow to rest for 5-10 minutes before slicing and dividing evenly into 8 servings.
  • Add 1 1/2 tbsp pesto sauce to each serving.

Tips & Tricks

I highly recommend getting an Instant Pot if you don’t have one yet!
Opt for reduced fat pesto to make this meal more macro friendly.

Nutrition Information

Calories: 302kcal (15%), Carbohydrates: 21g (7%), Protein: 30g (60%), Fat: 10g (15%), Cholesterol: 75mg (25%), Sodium: 303mg (13%), Potassium: 461mg (13%), Fiber: 5g (21%), Sugar: 7g (8%)

Did You Make This?

If you make this, please leave a review and rating letting me know how you liked this recipe! This helps my business thrive & continue providing free recipes. You can also tag me on Instagram at @peanutbutterandfitness so I can see your creations!

Rate Recipe

The Supplies

Don’t forget to pick up some gear from Amazon to make your own monster freezer meal prep a success!

SaveSave

SaveSave

SaveSave

1.0K shares
  • Share
  • Email
  • Yummly

About Erin

Erin is the author behind Peanut Butter and Fitness. She started this website in 2013 as a way to keep track of her favorite healthier kitchen creations and meal preps. Today, she still loves playing with her food and camera while helping others strike a balance between indulgence and well-being.

Read More
3.67 from 15 votes (15 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

4 responses

  1. Carmen
    December 31, 2023

    I’m so thankful I found this web page!!! So many people have meal prep ideas for the freezer but they’re always not cooked. Like you, I need meals I can grab feom the freezer that are pre cooked!! Thank you so much. Will be doing the cooking & following this plan on Jan 4, can’t wait!

    Reply
    1. Erin
      January 1, 2024

      Thanks so much Carmen! Hope you enjoy 🙂

      Reply
  2. Jason
    January 1, 2024

    This is honestly the most well thought out meal prep blog I have ever come across. Super thorough and helpful, well done.

    Reply
    1. Erin
      January 8, 2024

      Thanks so much Jason!! <3<3

      Reply

WELCOME

Hey, I’m Erin!

I like to describe PBF as a healthy eating blog with a dollop of indulgence. Here you’ll find high protein and veggie-packed meals with a side of cocktails and desserts.

Read more

MEAL PREP GUIDES

Get My Cookbooks!

Read More

Most Popular Recipes

  • Gochujang Glazed Air Fryer Salmon Bowls

    Gochujang Glazed Air Fryer Salmon Bowls

  • Strawberry Cheesecake Protein Shake

    Strawberry Cheesecake Protein Shake

  • Protein Overnight Oats 8 Ways

    Protein Overnight Oats 8 Ways

  • 3 Cheese Pizza Chicken Bake

    3 Cheese Pizza Chicken Bake

High Protein Recipes

  • High Protein Hamburger Helper

    High Protein Hamburger Helper

  • Chicken Tzatziki Bowls

    Chicken Tzatziki Bowls

  • Sheet Pan Honey Dijon Chicken

    Sheet Pan Honey Dijon Chicken

  • Air Fryer Sesame Orange Salmon

    Air Fryer Sesame Orange Salmon

LOOKING FOR MORE?

Check out my books!

For more full in-depth guides to meal prepping, check out my meal prep books! With over 30 recipes each, these are perfect for starting strong!

Get them here

As Seen On:

Get Meal Plans in Your Inbox!

Subscribe to my email list to receive the latest recipes & free weekly meal plans!

Browse by Category:

Meal Prep
Breakfast
Dinners
Chicken
Drinks
All Recipes
  • Follow on Facebook
  • Follow on Instagram
  • Follow on TikTok
  • Follow on Pinterest
Contact
Privacy Policy
Disclosure
Accessibility

© 2023 Peanut Butter & Fitness

Back to Top

Design by MRD | Theme by OC

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.