Get Started with your FREE Freezer Cooking Mini Menu!

We know all too well that prepared meals can be the difference between a good day and a great day! This mini menu will provide you with 10 freezer meals (5 recipes that will double to eat 2 times) in a matter of a couple hours! Simply shop, prep and freeze. Then, the night before you want to prepare the dish, pull it into your refrigerator for thawing. Follow the label directions, and your meal is on its way!

Serving Sizes This menu is set to 4 servings; however, when you are a Once A Month Meals Member, you are able to customize the serving size (and recipes) to your family’s size and needs.

Menu Options Do these recipes fit your taste or dietary needs? If not, are you looking for something other than this menu you chose? Members have access to all menus and recipes of our 10 different menu types including: Traditional, Real Food, Paleo, Gluten Free Dairy Free, Diet, Vegetarian, Allergen, Baby and Toddler, Mini Menu, Instant Pot, and Slow Cooker.

What’s Included in this menu? 1. Combined Grocery Shopping List organized by category for faster & easier shopping.2. Prep Instructions to help you prepare all your ingredients ahead of time.3. Step-by-step Cooking Day Instructions for fast and efficient freezer cooking.4. Individual Recipe Cards with detailed cooking and freezing instructions.5. Printable Labels for your freezer bags with thawing and reheating instructions.6. A Thaw Sheet for a full list of your menu’s defrosting or reheating instructions.

Additional ResourcesIf you need additional information on getting started we invite you to visit the resources on our blog to assist you in your freezer cooking adventures! Also, don’t hesitate to engage us on our social media outlets, or talk to us on LIVE Chat at www.onceamonthmeals.com! We love to get to know and walk alongside our readers!

• Get Started Series• Freezer Cooking Made Simple with Mini Menus• Start Freezer Cooking in Five Easy Steps• 8 Reasons You Say You Can’t Freezer Cook, and Why You Can• Budget Freezer Cooking Tips• 5 Secrets to Efficient Freezer Meal Planning• How to Create a Custom Freezer Meal Plan

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Shopping List

https://menu.onceamonthmeals.com/resources/menus/1114/shopping_list?utf8=%E2%9C%93&system=us&scaled_servings=4 1/3

Whole30 Easy Assembly Mini Menu (Newsletter)

Shopping ListServing each recipe 2 times to 4 people.

Item Amount Measure Notes

Baking items

almond flour 4 ounces

arrowroot 5 ounces

Canned goods

chicken broth/stock 72 fluid ounces

whole tomatoes, canned 21.33 ounces

Condiments

almond butter 12.125 ounces

coconut aminos 5 fluid ounces

wine vinegar 0.66 fluid ounces

Dairy

egg 6 large

Juice

tomato juice 18.66 fluid ounces

Meat

bacon 0.5 pounds

beef roast 4.66 pounds

chicken, boneless breasts 10 pounds

pork tenderloin 4 pounds

Other

bouillon, beef, granules 0.33 ounces

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Shopping List

https://menu.onceamonthmeals.com/resources/menus/1114/shopping_list?utf8=%E2%9C%93&system=us&scaled_servings=4 2/3

Item Amount Measure Notes

water 4.66 fluid ounces

Produce

bell pepper, red 4 medium

carrot 4 medium

cilantro, fresh 1 bunch

garlic, cloves 20 medium

jalapeño 3 medium

lime 7 medium

onion 2 medium

onion, red 1 medium

roma tomato 2 medium

Spices

basil, dried 0.125 ounces

bay leaf 3 whole

black pepper 0.125 ounces

chili powder 0.33 ounces

coriander, ground 0.125 ounces

cumin 0.75 ounces

onion powder 0.125 ounces

oregano, dried 0.125 ounces

pickling spice 0.125 ounces

red pepper flakes 0.125 ounces

rosemary, dried 0.125 ounces

sage, dried 0.125 ounces

salt 0.5 ounces

sea salt 0.75 ounces

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Shopping List

https://menu.onceamonthmeals.com/resources/menus/1114/shopping_list?utf8=%E2%9C%93&system=us&scaled_servings=4 3/3

Item Amount Measure Notes

Containers

gallon freezer bag 12

quart freezer bag 2

Supplies

plastic wrap

label

Serving DayItem Amount Measure Notes

Canned goods

diced tomatoes, fire roasted 26 ounces

Produce

avocado 2 medium

basil, fresh 1 bunch

While this list attempts to flag items that need to be specially purchased for your dietary needs (such as gluten free, dairy free, etc),ingredients are always changing in products. Therefore, we urge you to read labels while shopping for any product, as you knowyour dietary needs best.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Prep Instructions

https://menu.onceamonthmeals.com/resources/menus/1114/prep_instructions?utf8=%E2%9C%93&system=us&scaled_servings=4 1/2

Whole30 Easy Assembly Mini Menu (Newsletter)

Prep InstructionsServing each recipe 2 times to 4 people.

Your Recipe Cards and Cooking Day Instructions assume that you have completed the below tasks before you start your cookingday.

Meats

NeededAmount Measure Instructions Included In

Chicken,BonelessBreasts

2 pounds

If less than 3 lbs total, boil water. Place chicken in water for 30 minutes or until cooked through.Prog. pressure cooker: Add chicken and 1 cup of water, cook for 15 minutes on high pressure.

Release pressure. If more than 3 lbs total, place in a slow cooker (1 lb for each quart; example 3lbs will fit in a 3 quart appliance) with 1 cup of water. Cook on low for 8 hours or high for 4 hours.

SlowCookerMexicanChickenSoup

Chopping ListAmount

Bought

Measure Approx. Prep

Amount

Prep Measure Ingredient Included In

Bell Pepper, Red 4 medium 3 cups dice BellPepper, Red

Slow Cooker Paleo ThaiChicken

Carrot 4 medium 2 cups dice Carrot Slow Cooker Mexican ChickenSoup

Chicken, BonelessBreasts 2 pounds 5 ⅓ cups

cook and diceChicken,BonelessBreasts

Slow Cooker Mexican ChickenSoup

Cilantro, Fresh 1 bunch ⅔ cups chop Cilantro,Fresh

Slow Cooker Mexican ChickenSoup

Garlic, Cloves 20 medium 20 teaspoons mince Garlic,Cloves

Slow Cooker Mexican ChickenSoupSlow Cooker Paleo ThaiChickenGranny's Italian BeefPaleo Bruschetta Chicken

Jalapeño 3 medium ⅓ cupsseed and dice

JalapeñoSlow Cooker Mexican ChickenSoup

Lime 7 medium 3 ⅛ tablespoons juice Lime

Slow Cooker Mexican ChickenSoupSlow Cooker Paleo ThaiChicken

Onion 2 medium 2 ½ cups dice Onion Slow Cooker Paleo ThaiChicken

Onion, Red medium cups dice Onion,

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Prep Instructions

https://menu.onceamonthmeals.com/resources/menus/1114/prep_instructions?utf8=%E2%9C%93&system=us&scaled_servings=4 2/2

1 ¾ Red Slow Cooker Mexican ChickenSoup

Roma Tomato 2 medium ⅔ cups dice RomaTomato

Slow Cooker Mexican ChickenSoup

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Cooking Day Instructions

https://menu.onceamonthmeals.com/resources/menus/1114/cooking_day_instructions?utf8=%E2%9C%93&system=us&scaled_servings=4 1/1

Whole30 Easy Assembly Mini Menu (Newsletter)

Cooking Day InstructionsServing each recipe 2 times to 4 people.

Menu Description

Menu Notes

 

Step

1

Freeze Paleo Bacon Crusted Pork Tenderloin: In a mixing bowl, whisk together eggs. In another bowl, mix togetheralmond flour, sage, rosemary, onion powder, and salt. Coat pork with the egg mixture and lay on plastic wrap.Sprinkle entire spice mixture over pork and top with bacon slices. Wrap plastic wrap tightly around the pork.Divide tenderloin among freezer bag, label and freeze.

Step

2

Freeze Paleo Bruschetta Chicken: On a rimmed plate, mix together arrowroot, sea salt, minced garlic, basil andoregano. Whisk together eggs and water in a bowl. Dredge chicken in egg and then coat in in the arrowrootmixture. Flash freeze for 30 minutes. Place in indicated number of freezer bags, label and freeze.

Step

3

Freeze Slow Cooker Paleo Thai Chicken: Divide chicken, bell pepper, onion, chicken broth, coconut aminos #1, cumin,garlic, red pepper flakes, salt and pepper among 1/2 indicated number of gallon freezer bags. Remove as muchair as possible and seal. In a small bowl, whisk arrowroot powder, almond butter, coconut aminos #2 and limejuice. Divide sauce among indicated number of quart freezer bags. Remove as much air as possible and seal.Put both bags into another gallon sized freezer bag, label and seal.

Step

4

Freeze Slow Cooker Mexican Chicken Soup: Divide all ingredients except avocado between indicated number ofgallon freezer bags. Label and freeze.

Step

5

Granny's Italian Beef: Divide all ingredients between indicated number of freezer bags. Label and freeze.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Recipe Cards

https://menu.onceamonthmeals.com/resources/menus/1114/recipe_cards?utf8=%E2%9C%93&system=us&scaled_servings=4 1/5

Whole30 Easy Assembly Mini Menu (Newsletter)

Recipe CardsServing each recipe 2 times to 4 people.

Granny's Italian BeefAuthor Name: Tricia

Recipe URL: http://onceamonthmeals.com/grannys-italian-beef-saving-second-base/

Yield: 8 Servings

Ingredients

4 ⅔ pounds Beef Roast

21 ⅓ ounces Whole Tomatoes, Canned

1 ⅓ tablespoons Wine Vinegar

⅓ cups Water

2 ⅔ teaspoons Bouillon, Beef, Granules

4 ⅔ teaspoons mince Garlic, Cloves

⅔ teaspoons Pickling Spice

1 ⅓ teaspoons Salt

⅓ teaspoons Black Pepper

2 ⅔ whole Bay Leaf

Supplies Needed

Label

Containers Needed

2 Gallon Freezer Bag

Cooking to Freeze Instructions

Divide all ingredients between indicated number of freezer bags. Label and freeze.

Serving Day Instructions

Place ingredients in slow cooker. Cover and cook on low for 8-10 hours. Remove bay leaf before serving.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Recipe Cards

https://menu.onceamonthmeals.com/resources/menus/1114/recipe_cards?utf8=%E2%9C%93&system=us&scaled_servings=4 2/5

Paleo Bacon Crusted Pork TenderloinAuthor Name: Christine

Recipe URL: http://onceamonthmom.com/paleo-bacon-crusted-pork-tenderloin/

Yield: 8 Servings

Ingredients

4 individual Egg

1 cup Almond Flour

1 teaspoon Sage, Dried

1 teaspoon Rosemary, Dried

1 teaspoon Onion Powder

1 teaspoon Salt

4 pounds Pork Tenderloin

12 individual Bacon

Supplies Needed

Plastic Wrap

Label

Containers Needed

2 Gallon Freezer Bag

Cooking to Freeze Instructions

In a mixing bowl, whisk together eggs. In another bowl, mix together almond flour, sage, rosemary, onion powder, and salt. Coat porkwith the egg mixture and lay on plastic wrap. Sprinkle entire spice mixture over pork and top with bacon slices. Wrap plastic wraptightly around the pork. Divide tenderloin among freezer bag, label and freeze.

Serving Day Instructions

Preheat oven to 425.0 degrees Fahrenheit. Bake at 425 degrees for 20-30 minutes or until internal temperature is 160 degrees.Slice and serve.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Recipe Cards

https://menu.onceamonthmeals.com/resources/menus/1114/recipe_cards?utf8=%E2%9C%93&system=us&scaled_servings=4 3/5

Paleo Bruschetta ChickenAuthor Name: Christine

Recipe URL: http://onceamonthmeals.com/paleo-bruschetta-chicken/

Yield: 8 Servings

Ingredients

1 cup Arrowroot

2 teaspoons Sea Salt

4 teaspoons mince Garlic, Cloves

2 teaspoons Basil, Dried

2 teaspoons Oregano, Dried

2 individual Egg

4 tablespoons Water

4 pounds Chicken, Boneless Breasts

Serving Day Ingredients

26 ounces Diced Tomatoes, Fire Roasted

2 tablespoons chop Basil, Fresh

Supplies Needed

Label

Containers Needed

2 Gallon Freezer Bag

Cooking to Freeze Instructions

On a rimmed plate, mix together arrowroot, sea salt, minced garlic, basil and oregano. Whisk together eggs and water in a bowl.Dredge chicken in egg and then coat in in the arrowroot mixture. Flash freeze for 30 minutes. Place in indicated number of freezerbags, label and freeze.

Serving Day Instructions

Preheat oven to 375.0 degrees Fahrenheit. Bake at 375 for 45 minutes or until chicken is cooked through. While baking, warm fire-roasted tomatoes in a saucepan. Bring to a simmer and reduce heat. When chicken is finished baking, top with fire-roasted tomatoesand fresh basil. Serve and enjoy!.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Recipe Cards

https://menu.onceamonthmeals.com/resources/menus/1114/recipe_cards?utf8=%E2%9C%93&system=us&scaled_servings=4 4/5

Slow Cooker Mexican Chicken SoupAuthor Name: Lisa

Recipe URL: http://onceamonthmeals.com/slow-cooker-mexican-chicken-soup/

Yield: 8 Servings

Ingredients

8 cups Chicken Broth/Stock

2 cups dice Carrot

¾ cups dice Onion, Red

5 ⅓ teaspoons mince Garlic, Cloves

⅔ cups dice Roma Tomato

⅓ cups seed and dice Jalapeño

2 ⅓ cups Tomato Juice

1 ⅓ tablespoons Cumin

1 ⅓ teaspoons Coriander, Ground

1 ⅓ tablespoons Chili Powder

2 ⅔ teaspoons Sea Salt

⅔ cups chop Cilantro, Fresh

5 ⅓ cups cook and dice Chicken, Boneless Breasts

2 ⅔ tablespoons juice Lime

Serving Day Ingredients

1 ⅓ cups peel, pit, and slice Avocado

Supplies Needed

Label

Containers Needed

2 Gallon Freezer Bag

Cooking to Freeze Instructions

Divide all ingredients except avocado between indicated number of gallon freezer bags. Label and freeze.

Serving Day Instructions

Cook in slow cooker on low for 6-8 hours. Serve with sliced avocado on top.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Recipe Cards

https://menu.onceamonthmeals.com/resources/menus/1114/recipe_cards?utf8=%E2%9C%93&system=us&scaled_servings=4 5/5

Slow Cooker Paleo Thai ChickenAuthor Name: Christine

Recipe URL: http://onceamonthmeals.com/slow-cooker-paleo-thai-chicken/

Yield: 8 Servings

Ingredients

4 pounds Chicken, Boneless Breasts

3 cups dice Bell Pepper, Red

2 ½ cups dice Onion

1 cup Chicken Broth/Stock

½ cups Coconut Aminos, #1

2 tablespoons Cumin

6 teaspoons mince Garlic, Cloves

1 teaspoon Red Pepper Flakes

¼ teaspoons Salt

¼ teaspoons Black Pepper

4 tablespoons Arrowroot

1 ⅓ cups Almond Butter

2 tablespoons Coconut Aminos, #2

½ cups juice Lime

Supplies Needed

Label

Containers Needed

4 Gallon Freezer Bag

2 Quart Freezer Bag

Cooking to Freeze Instructions

Divide chicken, bell pepper, onion, chicken broth, coconut aminos #1, cumin, garlic, red pepper flakes, salt and pepper among 1/2indicated number of gallon freezer bags. Remove as much air as possible and seal. In a small bowl, whisk arrowroot powder, almondbutter, coconut aminos #2 and lime juice. Divide sauce among indicated number of quart freezer bags. Remove as much air aspossible and seal. Put both bags into another gallon sized freezer bag, label and seal.

Serving Day Instructions

Put ingredients from the larger bag into slow cooker. Cook on low in slow cooker for 4 1/2 to 5 hours. Add ingredients from smallbag, stir into chicken, and let cook for another 15-30 minutes.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Labels

https://menu.onceamonthmeals.com/resources/menus/1114/labels?utf8=%E2%9C%93&system=us&scaled_servings=4 1/2

Paleo BaconCrusted PorkTenderloin

Date Frozen:

Thaw. Bake in preheated oven at 425degrees for 20-30 minutes or untilinternal temperature is 160 degrees.Slice and serve. 1 serving = 1 cup, 495Calories, 26g Fat, 268mg Cholesterol,773mg Sodium, 867mg Potassium, 4gCarbs, 2g Fiber, 1g Sugar, 60g Protein, 12WW+ Points, THM Meal Type: S, ZoneBlocks: 8 Protein 8 Fat 0 Carbs.

Paleo BruschettaChicken

Date Frozen:

Thaw. Bake at 375 for 45 minutes or untilchicken is cooked through. Simmer fire-roasted tomatoes in a saucepan. Topchicken with fire-roasted tomatoes andfresh basil.1 serving = 1 cup, 469 Calories,10g Fat, 239mg Cholesterol, 752mgSodium, 836mg Potassium, 18g Carbs, 2gFiber, 2g Sugar, 73g Protein, 11 WW+Points, Zone Blocks: 10 Protein 3 Fat 2Carbs.

Slow Cooker PaleoThai Chicken

Date Frozen:

Thaw. Put ingredients from the larger baginto slow cooker. Cover. Cook on low for4 1/2 to 5 hours. Add ingredients fromsmall bag, stir into chicken, and let cookfor another 15-30 minutes. 1 serving = 11/2 Cups, 528 Calories, 42g Fat, 2g SatFat, 1mg Cholesterol, 711mg Sodium,46mg Potassium, 24g Carbs, 6g Fiber, 9gSugar, 71g Protein, 19 WW+ Points, 9 WWSmartPoints.

Slow CookerMexican ChickenSoup

Date Frozen:

Thaw. Cook in slow cooker on low for 6-8 hours. Serve with sliced avocado ontop. Serving Size: 2 cups, 296 Calories,16g Fat, 4g Sat Fat, 82mg Cholesterol,1974mg Sodium, 527mg Potassium, 10gCarbs, 3g Fiber, 5g Sugars, 27g Protein,7 WW+ Points, 6 WW SmartPoints.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Labels

https://menu.onceamonthmeals.com/resources/menus/1114/labels?utf8=%E2%9C%93&system=us&scaled_servings=4 2/2

Granny's ItalianBeef

Date Frozen:

Thaw. Place ingredients into slow cooker.Cover and cook for 8-10 hours. 1 serving= 1 Cup, 381 Calories, 15g Fat, 6g Sat Fat,165mg Cholesterol, 722mg Sodium,239mg Potassium, 5g Carbs, 1g Fiber, 3gSugar, 57g Protein, 10 WW+ Points, 8 WWSmart Points, THM Meal Type: S, ZoneBlocks: 8 Protein 5 Fat 0 Carbs.

9/12/2017 Whole30 Easy Assembly Mini Menu (Newsletter) Thaw Sheet

https://menu.onceamonthmeals.com/resources/menus/1114/thaw_sheet?utf8=%E2%9C%93&system=us&scaled_servings=4 1/1

Whole30 Easy Assembly Mini Menu (Newsletter)

Thaw SheetServing each recipe 2 times to 4 people.

Thaw Instructions Cooking Time Cooking Type

Dinners

Granny's Italian Beef In fridge about 10 hours Slow cook

Paleo Bacon Crusted Pork Tenderloin In fridge 31 minutes Oven cook

Paleo Bruschetta Chicken In fridge about 1 hour Oven cook

Slow Cooker Mexican Chicken Soup In fridge about 8 hours Slow cook

Slow Cooker Paleo Thai Chicken In fridge about 6 hours Slow cook