SLOW COOKER MEAL PLAN - MYFREEZEASY
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SLOW COOKER MEAL PLAN
FEBRUARY 2020
Table of Contents
Recipes
1. Slow Cooker Dr. Pepper Pulled Pork
2. Slow Cooker Green Chile Chicken Street Tacos
3. Slow Cooker Shredded Mojo Pork
4. Slow Cooker Beef Roast and Brussels Sprouts {Keto}
5. Slow Cooker Chicken with Creamy Mustard Sauce
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 of Meals
Assembly Prep Instructions
Meal Assembly Instructions
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 11. Slow Cooker Dr. Pepper Pulled Pork
Yield: 4 servings
Active Time: 10 minutes . Cook Time: 8 hours in slow cooker
Recipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions and
ingredients 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 Meal Assembly Prep Directions for 2 Meals
2 - lb(s) pork roast Thinly slice 1 small red onion.
1/2 - small red onion(s)
To each gallon-size plastic freezer baggie, add the
- Salt and pepper following ingredients:
1 - 12 oz can(s) Dr. Pepper 2 lbs. pork roast
16 - oz. BBQ sauce Half of the red onion slices
8 - hamburger buns** Salt and pepper
Side: - Coleslaw salad kit** 12 oz. can Dr. Pepper
Side: - chips** 16 oz. bottle BBQ sauce
1 - gallon-size freezer baggie(s) Remove as much air as possible and seal. Add label to
baggie and freeze.
Cooking Directions for Single Meal
Freeze & Thaw Instructions: Put baggie in the freezer and
1. Thinly slice the red onion.
freeze up to 6 months in fridge freezer or 12 months in a
2. Place the pork roast and red onion slices in the base of deep freezer. Thaw in the fridge overnight, or a warm bowl
the slow cooker and sprinkle with salt and pepper. Pour of water for about 20 minutes, before transferring to the
the Dr. Pepper and BBQ sauce over the pork roast. Set
the slow cooker on low and cook for 8 hours. slow cooker and cooking on low for 8 hours.
3. Prepare the coleslaw salad just before serving.
Special Notes: Serve these on Kaiser rolls or onion topped
4. Once the pork roast is cooked, shred the meat with 2 buns for fuller flavor.
forks and toss with the sauce. Spoon shredded pork
onto hamburger buns and top with Coleslaw.
Dairy-Free Modifications: Recipe is dairy-free when served
5. Serve Slow Cooker Dr. Pepper Pulled Pork with chips.
with dairy-free sides and dairy-free Cole slaw.
Gluten-Free Modifications: Recipe is gluten-free when
served with gluten-free buns or over other gluten-free side
like rice.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 22. Slow Cooker Green Chile Chicken Street Tacos
Yield: 4 servings
Active Time: 10 minutes . Cook Time: 8 hours in slow cooker
Recipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions and
ingredients 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 Meal Assembly Prep Directions for 2 Meals
2 - large boneless chicken breasts Open 2 cans of green chilies.
4 - boneless chicken thighs
To each gallon-size plastic freezer baggie, add the
1 - cup(s) green salsa following ingredients:
1 - 4 oz. can(s) green chiles 2 large boneless chicken breasts
1 - Tbsp ground cumin 4 boneless chicken thighs
- Salt and pepper 1 cup green salsa
12 - corn tortillas** 4 oz. can green chiles
Garnish: - sour cream** 1 Tbsp ground cumin
Garnish: - chopped cilantro** Salt and pepper
Side: - veggies** Remove as much air as possible and seal. Add label to
- gallon-size freezer baggie(s) baggie and freeze.
Cooking Directions for Single Meal Freeze & Thaw Instructions: Put baggie in the freezer and
freeze up to 6 months in fridge freezer or 12 months in a
1. Open the green chiles. deep freezer. Thaw in the fridge overnight, or a warm bowl
2. Place the chicken breasts and chicken thighs into the of water for about 20 minutes, before transferring to the
base of the slow cooker and add the green salsa, green slow cooker and cooking on low for 8 hours.
chilies, ground cumin, salt and pepper on top of the
chicken.
Dairy-Free Modifications: Recipe is dairy-free when omit
3. Set the slow cooker on low and cook for 8 hours. Once the sour cream garnish.
finished cooking, shred the chicken with 2 forks and mix
into the green chile sauce.
Gluten-Free Modifications: Recipe is gluten-free when
4. Spoon the shredded chicken into corn tortillas.
served with gluten-free sides.
5. Prepare veggies.
6. Serve Slow Cooker Green Chile Chicken Street Tacos
with sour cream and cilantro garnish with veggies.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 33. Slow Cooker Shredded Mojo Pork
Yield: 4 servings
Active Time: 5 minutes . Cook Time: 8 hours in slow cooker
Recipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions and
ingredients 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 Meal Assembly Prep Directions for 2 Meals
2 - lb(s) pork roast Slice 2 small white onions into half-moons.
1 - small white onion(s)
To each gallon-size plastic freezer baggie, add the
- Salt and pepper following ingredients:
1 - cup(s) orange juice 2 lb. pork roast
1/4 - cup(s) lime juice Half of the onion slices
4 - tsp minced garlic Salt and pepper
1/2 - tsp ground cumin 1 cup orange juice
Garnish: - sliced oranges** 1/4 cup lemon juice
Side: - rice** 4 tsp minced garlic
Side: - black beans** 1/2 tsp ground cumin
1 - gallon-size freezer baggie(s) Remove as much air as possible and seal. Add label to
baggie and freeze.
Cooking Directions for Single Meal
Freeze & Thaw Instructions: Put baggie in the freezer and
1. Slice the onion into half-moons.
freeze up to 6 months in fridge freezer or 12 months in a
2. Place the pork roast into the base of the slow cooker deep freezer. Thaw in the fridge overnight, or a warm bowl
and season with salt and pepper. Sprinkle the onion of water for about 20 minutes, before transferring to the
slices on top. Pour the orange juice, lime juice and
minced garlic on and around the pork and season with slow cooker and cooking on low for 8 hours. Shred the meat
the ground cumin. into the sauce, and then strain before serving.
3. Set the slow cooker on low and cook for 8 hours. Once
finished cooking, shred the pork with 2 forks and mix Dairy-Free Modifications: Recipe is dairy-free when served
into the sauce. Strain meat from liquid, before adding with dairy-free sides.
the plates.
4. Cook the rice, as directed. Gluten-Free Modifications: Recipe is gluten-free when
5. Warm the black beans. served with gluten-free sides.
6. Peel and slice the orange for garnish.
7. Serve Slow Cooker Shredded Mojo Pork topped with
orange slices with rice and black beans.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 44. Slow Cooker Beef Roast and Brussels Sprouts
{Keto}
Yield: 4 servings
Active Time: 10 minutes . Cook Time: 8 hours in slow cooker
Recipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions and
ingredients 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 Meal Assembly Prep Directions for 2 Meals
2 - lb(s) beef chuck roast Peel and cut 8 whole carrots into 1-inch pieces. Dice 2
- Salt and pepper small yellow onions into 1/2-inch pieces
4 - whole carrots To each gallon-size plastic freezer baggie, add the
1 - small yellow onion(s) following ingredients:
20 - Brussels sprouts 2 lb. beef chuck roast
1 - tsp minced garlic Salt and pepper
1 - cup(s) beef broth Half of the carrot pieces
Side: - salad** Half of the diced onion
1 - gallon-size freezer baggie(s) 20 Brussels Sprouts
1 tsp minced garlic
Cooking Directions for Single Meal 1 cup beef broth
1. Peel and cut the whole carrots into 1-inch pieces. Dice Remove as much air as possible and seal. Add label to
the yellow onion into 1/2-inch pieces. baggie and freeze.
2. Place the beef roast into the base of the slow cooker
and season with salt and pepper. Sprinkle the carrot Freeze & Thaw Instructions: Put baggie in the freezer and
pieces, onion pieces, Brussels sprouts, minced garlic freeze up to 6 months in fridge freezer or 12 months in a
and beef broth over the roast. deep freezer. Thaw in the fridge overnight, or a warm bowl
3. Set the slow cooker on low and cook for 8 hours. Once of water for about 20 minutes, before transferring to the
finished cooking, slice the beef or shred the beef with 2 slow cooker and cooking on low for 8 hours.
forks and mix into the sauce. Spoon out the vegetables
onto serving plates. If desired, make gravy with flour or
coconut flour (keto). Dairy-Free Modifications: Recipe is dairy-free when served
with dairy-free sides.
4. Prepare salad.
5. Serve Slow Cooker Beef Roast and Brussels Sprouts
Gluten-Free Modifications: Recipe is gluten-free when
with side salad.
served with gluten-free sides.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 55. Slow Cooker Chicken with Creamy Mustard
Sauce
Yield: 4 servings
Active Time: 10 minutes . Cook Time: 8 hours in slow cooker
Recipe is written to make a single meal. Assembly Prep Directions & Shopping Lists will both contain directions and
ingredients 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 Meal Assembly Prep Directions for 2 Meals
4 - small boneless chicken breasts Finely chop 2 small white onions.
- Salt and pepper
In a bowl, whisk the chopped onions with 1 cup white
1 - small white onion(s) cooking wine, 1 cup chicken stock, 1 cup Dijon mustard.
1/2 - cup(s) white cooking wine Reserve half and place in separate baggie, to use for sauce
1/2 - cup(s) chicken stock after chicken has cooked.
1/2 - cup(s) Dijon mustard To each gallon-size plastic freezer baggie, add the
1/4 - Tbsp heavy cream** following ingredients:
Garnish: - chopped parsley** 4 boneless chicken breasts
Side: - rice** Salt and pepper
Side: - veggies** Quarter into each freezer bag with chicken
1 - gallon-size freezer baggie(s) Quarter into separate “sauce baggie” to use for
garnish
Do NOT add the cream to the sauce before freezing
Cooking Directions for Single Meal
Remove as much air as possible and seal. Add label to
1. Place the chicken breasts in the base of the slow baggie and freeze.
cooker and season with salt and pepper.
2. Finely chop the white onion. Freeze & Thaw Instructions: Put baggie in the freezer and
3. In a small mixing bowl, whisk the chopped onion with freeze up to 6 months in fridge freezer or 12 months in a
the white cooking wine, chicken stock, Dijon mustard. deep freezer. Thaw in the fridge overnight, or a warm bowl
Pour half over the chicken in the slow cooker. If making
of water for about 20 minutes, before transferring to the
as freezer meal, freeze the remaining sauce WITHOUT
the cream in a smaller baggie and label or tape to this slow cooker and cooking on low for 8 hours. Thaw the
freezer meal. Whisk in the cream to the sauce pack, sauce baggie, and once thawed, reheat and swirl in the
after it thaws. heavy cream, then pour over cooked chicken.
4. Then whisk in the heavy cream and place in the fridge,
while the chicken cooks. This will be used to top the Dairy-Free Modifications: Recipe is dairy-free when omit
cooked chicken. the heavy cream.
5. Set on low and cook for 8 hours. Remove the chicken
and place on plate, then add a few spoonfuls of the Gluten-Free Modifications: Recipe is gluten-free when
sauce in the fridge over the top of each piece.
served with gluten-free sides.
6. Cook the rice as directed.
7. Prepare veggies.
8. Serve Slow Cooker Chicken with Creamy Mustard Sauce
and a side of rice and veggies.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 6Complete Shopping List by Recipe
1. Slow Cooker Dr. Pepper Pulled Pork 2. Slow Cooker Green Chile Chicken Street Tacos
4 - lb(s) pork roast 4 - large boneless chicken breasts
1 - small red onion(s) 8 - boneless chicken thighs
- Salt and pepper 2 - cup(s) green salsa
2x1 - 12 oz can(s) Dr. Pepper 2 - 4 oz. can(s) green chiles
32 - oz. BBQ sauce 2 - Tbsp ground cumin
16 - hamburger buns - Salt and pepper
- Coleslaw salad kit 24 - corn tortillas
- chips - sour cream
2 - gallon-size freezer baggie(s) - chopped cilantro
- veggies
- gallon-size freezer baggie(s)
3. Slow Cooker Shredded Mojo Pork 4. Slow Cooker Beef Roast and Brussels Sprouts
4 - lb(s) pork roast {Keto}
2 - small white onion(s) 4 - lb(s) beef chuck roast
- Salt and pepper - Salt and pepper
2 - cup(s) orange juice 8 - whole carrots
1/2 - cup(s) lime juice 2 - small yellow onion(s)
8 - tsp minced garlic 40 - Brussels sprouts
1 - tsp ground cumin 2 - tsp minced garlic
- sliced oranges 2 - cup(s) beef broth
- rice - salad
- black beans 2 - gallon-size freezer baggie(s)
2 - gallon-size freezer baggie(s)
5. Slow Cooker Chicken with Creamy Mustard
Sauce
8 - small boneless chicken breasts
- Salt and pepper
2 - small white onion(s)
1 - cup(s) white cooking wine
1 - cup(s) chicken stock
1 - cup(s) Dijon mustard
1/2 - Tbsp heavy cream
- chopped parsley
- rice
- veggies
2 - gallon-size freezer baggie(s)
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 7Complete Shopping List by Store Section/Category
Meat Produce
8 lb(s) pork roast 1 small red onion(s)
4 large boneless chicken breasts Side: Coleslaw salad kit
8 boneless chicken thighs Garnish: chopped cilantro
4 lb(s) beef chuck roast Side: veggies
8 small boneless chicken breasts 4 small white onion(s)
1/2 cup(s) lime juice
Garnish: sliced oranges
8 whole carrots
2 small yellow onion(s)
40 Brussels sprouts
Side: salad
Garnish: chopped parsley
Pantry Staples - Canned, Boxed Starchy Sides
2x1 12 oz can(s) Dr. Pepper 16 hamburger buns
2 cup(s) green salsa Side: chips
2 4 oz. can(s) green chiles 24 corn tortillas
Side: rice
Side: black beans
2 cup(s) beef broth
1 cup(s) chicken stock
Sauces/Condiments Spices
32 oz. BBQ sauce Salt and pepper
1 cup(s) white cooking wine 2 Tbsp ground cumin
1 cup(s) Dijon mustard 10 tsp minced garlic
1 tsp ground cumin
Dairy/Frozen Supplies
Garnish: sour cream Side: 8 gallon-size freezer baggie(s)
2 cup(s) orange juice
1/2 Tbsp heavy cream
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 8Freezer Meal Prep Day Shopping List by Recipe
Note: 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 before
you begin preparing the meals for the freezer.
1. Slow Cooker Dr. Pepper Pulled Pork 2. Slow Cooker Green Chile Chicken Street Tacos
4 lb(s) pork roast 4 large boneless chicken breasts
1 small red onion(s) 8 boneless chicken thighs
Salt and pepper 2 cup(s) green salsa
2x1 12 oz can(s) Dr. Pepper 2 4 oz. can(s) green chiles
32 oz. BBQ sauce 2 Tbsp ground cumin
2 gallon-size freezer baggie(s) Salt and pepper
gallon-size freezer baggie(s)
3. Slow Cooker Shredded Mojo Pork 4. Slow Cooker Beef Roast and Brussels Sprouts
4 lb(s) pork roast {Keto}
2 small white onion(s) 4 lb(s) beef chuck roast
Salt and pepper Salt and pepper
2 cup(s) orange juice 8 whole carrots
1/2 cup(s) lime juice 2 small yellow onion(s)
8 tsp minced garlic 40 Brussels sprouts
1 tsp ground cumin 2 tsp minced garlic
2 gallon-size freezer baggie(s) 2 cup(s) beef broth
2 gallon-size freezer baggie(s)
5. Slow Cooker Chicken with Creamy Mustard
Sauce
8 small boneless chicken breasts
Salt and pepper
2 small white onion(s)
1 cup(s) white cooking wine
1 cup(s) chicken stock
1 cup(s) Dijon mustard
2 gallon-size freezer baggie(s)
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 9Freezer Meal Prep Day Shopping List by Store
Section/Category
Note: This shopping list doesn’t include any side dish items like fruit, dinner rolls, veggies or salad.
Meat Produce
8 lb(s) pork roast 1 small red onion(s)
4 large boneless chicken breasts 4 small white onion(s)
8 boneless chicken thighs 1/2 cup(s) lime juice
4 lb(s) beef chuck roast 8 whole carrots
8 small boneless chicken breasts 2 small yellow onion(s)
40 Brussels sprouts
Pantry Staples - Canned, Boxed Sauces/Condiments
2x1 12 oz can(s) Dr. Pepper 32 oz. BBQ sauce
2 cup(s) green salsa 1 cup(s) white cooking wine
2 4 oz. can(s) green chiles 1 cup(s) Dijon mustard
2 cup(s) beef broth
1 cup(s) chicken stock
Spices Dairy/Frozen
Salt and pepper 2 cup(s) orange juice
2 Tbsp ground cumin
10 tsp minced garlic
1 tsp ground cumin
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 10Meal Assembly Instructions
Label your bags/foil with printable labels or sharpie.
Pull out all the ingredients into a central location or into stations.
Pre-Cook & Chop Instructions
Slice 2 small white onions into half-moons.
Peel and cut 8 whole carrots into 1-inch pieces. Dice 2 small yellow onions into 1/2-inch pieces
Thinly slice 1 small red onion.
Finely chop 2 small white onions.
In a bowl, whisk the chopped onions with 1 cup white cooking wine, 1 cup chicken stock, 1 cup Dijon mustard.
Reserve half and place in separate baggie, to use for sauce after chicken has cooked.
Open 2 cans of green chilies.
The Assembly Prep should take between 30 to 35 minutes.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 11Assembly 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 Dr. Pepper Pulled Pork Slow Cooker Green Chile Chicken Street
To each gallon-size plastic freezer baggie, add the
Tacos
following ingredients:
To each gallon-size plastic freezer baggie, add the
2 lbs. pork roast following ingredients:
Half of the red onion slices
Salt and pepper 2 large boneless chicken breasts
12 oz. can Dr. Pepper 4 boneless chicken thighs
16 oz. bottle BBQ sauce 1 cup green salsa
4 oz. can green chiles
Remove as much air as possible and seal. Add label to 1 Tbsp ground cumin
baggie and freeze. Salt and pepper
Remove as much air as possible and seal. Add label to
baggie and freeze.
Slow Cooker Shredded Mojo Pork Slow Cooker Beef Roast and Brussels
To each gallon-size plastic freezer baggie, add the
Sprouts {Keto}
following ingredients:
To each gallon-size plastic freezer baggie, add the
2 lb. pork roast following ingredients:
Half of the onion slices
Salt and pepper 2 lb. beef chuck roast
1 cup orange juice Salt and pepper
1/4 cup lemon juice Half of the carrot pieces
4 tsp minced garlic Half of the diced onion
1/2 tsp ground cumin 20 Brussels Sprouts
1 tsp minced garlic
Remove as much air as possible and seal. Add label to 1 cup beef broth
baggie and freeze.
Remove as much air as possible and seal. Add label to
baggie and freeze.
Slow Cooker Chicken with Creamy Mustard
Sauce
To each gallon-size plastic freezer baggie, add the
following ingredients:
4 boneless chicken breasts
Salt and pepper
Quarter into each freezer bag with chicken
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 12Quarter into separate “sauce baggie” to use for
garnish
Do NOT add the cream to the sauce before
freezing
Remove as much air as possible and seal. Add label to
baggie and freeze.
2016-2019 www.MyFreezEasy.com | All rights reserved MyFreezEasy Meal Plan - Page 13You can also read
