10 Whole30 Crockpot Freezer Meals

1. Grocery List (Organized by Section)

 Produce

Onions

• Yellow onions: 4 total

  • Steak Italiano: 1

  • Tuscan Chicken: 1

  • Stuffed Pepper Soup: 2

• Medium onion: ½ (Enchilada)

• Large onion: ½ (Beef & Cabbage Soup)

➡️ Buy: 5–6 onions (to be safe)

Garlic

• Steak Italiano: 4 cloves

• Tuscan Chicken: 2 cloves

• Stuffed Pepper Soup: 4 cloves

• Lemon Chicken: 2 cloves

• Enchilada: 2 cloves

➡️ Total: 14 cloves
➡️ Buy: 2 full bulbs

Fresh Veggies

• Baby spinach: 2 oz + 2 cups fresh

• Mini sweet peppers: 24 oz

• Bell peppers: 6 total

  • Stuffed Pepper Soup: 4

  • Chili: 2

• Carrots: 8 total

• Celery stalks: 2

• Tomatoes (fresh): 2 medium

• Baby potatoes: 12

• Yukon gold potatoes: 6

• Sweet potatoes: 2 medium (1 lb)

• Cabbage: 5 cups shredded

• Jalapeño (optional topping): 1–2

• Fresh rosemary: 1 sprig

• Fresh cilantro (optional topping): 1 bunch

• Avocados (optional topping)

Meat & Protein

• Boneless sirloin steak: 2 lbs

• Chicken breasts: 6 lbs total

  • Cool Ranch: 2 lbs

  • Lemon Chicken: ~2 lbs

  • Enchilada (if using breast): 1 lb

• Chicken thighs: 2–2.5 lbs

  • Tuscan Chicken: ~1.5–2 lbs

  • Enchilada (if using thighs): 1 lb

• Beef chuck roast: 1 roast (~3–4 lbs)

• Ground Italian sausage: 1 lb

• Ground beef: 5–5.5 lbs total

  • Stuffed Pepper Soup: 2–2.5 lbs

  • Chili: 1.5 lbs

  • Beef & Cabbage Soup: 1 lb

Canned & Jarred Goods

Tomatoes & Sauces

• Crushed tomatoes (28 oz): 1 can

• Petite diced tomatoes (15 oz): 2 cans

• Fire roasted tomatoes (15 oz): 2 cans

• Diced tomatoes (14.5 oz): 1 can

• Tomato puree (28 oz): 1 can

• Tomato paste (6 oz): 1 can

• Tomato sauce (15 oz): 2 cans

• Tomato sauce (24 oz): 1 can

• Spaghetti sauce (24 oz): 1 jar

• Enchilada sauce (16 oz): 1 jar

Beans

• Black beans (15 oz): 1 can

• Red kidney beans (16 oz): 2 cans

Broths & Stocks

• Beef broth/stock: 8–10 cups

• Chicken stock: 3 cups

Other

• Beef bouillon cubes: 4

 Pantry & Oils

Oils & Vinegars

• Olive oil

• Avocado oil

• Vegetable oil

• Red wine vinegar

Dairy (if not Whole30)

• Butter: 2 Tbsp

• Shredded mozzarella: 8 oz

• Shredded Mexican blend cheese: 4 oz

• Sour cream (optional): small container

Spices & Seasonings

You may already have many of these—check first!

• Italian seasoning

• Basil (dried)

• Chili powder

• Cumin

• Paprika

• Oregano

• Parsley

• Garlic powder

• Onion powder

• Salt

• Black pepper

• White pepper

• Crushed red pepper flakes

• Taco seasoning packet: 1

• Ranch seasoning packet: 1

• Italian dressing packet: 1

Frozen

• Riced cauliflower: 1–2 bags

Optional Toppings & Sides

• Sour cream or crema

• Avocados

• Cilantro lime rice

• Extra cilantro

• Extra jalapeños

 2. Smooth Meal Prep Setup (90-minute session)

Prep Tools to Have Ready

• Gallon-size freezer bags

• Baggy stand or large bowls

• Sharpie marker for labeling

• Chopping board & knife or frozen chopped onions

• Measuring spoons / cups

Flow Setup (Assembly Line)

1. Label all bags first — recipe name & date.

2. Lay out bags open in stands or bowls.

3. Group ingredients by type (protein, produce, spices).

4. Work recipe by recipe — veggies at bottom, spices & sauces in middle, meat last (this helps with cooking later).

5. Seal bags, press out air, and stack flat in freezer.
   (Adding meat last ensures it’s on top when you dump into cooker.)

 3. Assembling the Bags (Quick Steps)

Here’s a simplified version of what goes in each — these use the raw dump freezer method (no pre-cooking):

1. Steak Italiano

• 2 pounds boneless sirloin tip steak, cubed

• 1 small yellow onion, diced (one cup)

• 2oz fresh baby spinach

• 4 cloves garlic, minced

• 28oz can crushed tomatoes*

• 1 tablespoon Italian seasoning

• 1 teaspoon basil

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1/2 teaspoon crushed red pepper flakes

• → ~6 servings. 

2. Cool Ranch Chicken

• 2 pounds boneless skinless chicken breasts

• 3 tablespoons olive oil

• 2 tablespoons red wine vinegar

• 1 taco seasoning packet 

• 1 ranch seasoning packet

• → ~6 servings. 

3. Sausage-Stuffed Mini Sweet Peppers

•  1/2 pounds (24oz) mini sweet peppers (Our local store sells them in 8oz bags, so I bought three.  If you can only find 16oz bags, buy one and mix the extra sausage with the sauce or buy two and eat the extra peppers sliced on a salad.)

• 1 pound ground Italian sausage (sweet or spicy)

• 24oz jar spaghetti sauce 

• 8oz shredded mozzarella cheese (about 2 cups)-used for day of cooking

4. Tuscan Chicken Stew

• 6-8 boneless chicken thighs

• 2 carrots peeled and sliced 2 stalks of celery sliced

• 1 small-medium onion diced

• 2 cloves garlic minced

• 2 medium tomatoes diced

• 12 baby potatoes left whole or cut in half

• 1 ¾ cup chicken stock

• 1 tablespoon tomato paste optional!

• 2 tablespoon white wine

• ½ teaspoon salt

•  1 sprig of fresh rosemary

5. Classic Pot Roast

• Beef chuck roast

• 6 carrots peeled and sliced

• 6 Yukon gold potatoes quartered

• onion flakes

• salt & pepper

• beef broth
   

6. Stuffed Pepper Soup with Cauliflower Rice

• 2 Tbsp olive oil or coconut oil

• 2 small - medium sweet onions, chopped

• 4 cloves garlic, minced

• 2 - 2.5 lbs ground beef

• 1 tsp salt

• 2 red bell peppers, chopped

• 2 green bell peppers, chopped

• 4 cups beef broth or stock/broth of your choice

• 2 15oz cans petite diced tomatoes

• 2 15oz cans fire roasted tomatoes

• 1 28oz can tomato puree

• 1 6 oz can tomato paste

• 1/2 tsp black pepper

• 1/2 tsp white pepper

• 1 tsp each of dried basil, parsley, oregano, or whatever Italian herbs you have and like!

• 1-2 tsp salt (to taste)

•  1-2 bags of pre-riced cauliflower [or 2 cups cooked white or brown rice]

7. Lemon Chicken with Baby Spinach

• 4 boneless skinless chicken breasts

• 1 (0.6-oz) packet Italian dressing mix

• 2 Tbsp butter

• ¼ cup lemon juice

• ½ cup chicken stock

• 2 garlic cloves, crushed

• fresh spinach (2 cups)

8. Beef & Sweet Potato Chili

• 1 1/2 pounds 85% lean ground beef

• 1 yellow onion, diced

• 2 bell peppers (any color), chopped

• 2 medium-sized sweet potatoes (1 pound), peeled and diced

• 2 cans tomato sauce (15oz each)

• 14.5oz can diced tomatoes, undrained

• 1 tablespoon chili powder

• 1 teaspoon salt

• 1 teaspoon cumin

• 1 teaspoon paprika

• 1 teaspoon oregano

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon pepper (increase to 1 teaspoon for medium-heat)

• 1/2 teaspoon red pepper flakes

9. Shredded Chicken Enchilada

• 1 lb boneless skinless chicken thighs , or chicken breast

• 1 teaspoon avocado oil , or olive oil

• 1/2 medium onion, chopped

• 2 garlic cloves, finely chopped

• 1 teaspoon ground cumin

• 1 teaspoon kosher salt

• 2 cups homemade enchilada sauce, or 16 ounce jarred

• 1/4 cup sour cream (omit if following Whole30)

• 15 ounce can low-sodium black beans, rinsed and drained

• 4 ounces shredded cheese, such as a Mexican cheese blend, Monterey Jack, or mozzarella (about 1 cup. omit if following Whole30)

• sliced jalapeño peppers , and chopped fresh cilantro, for topping

• optional for topping and serving:

• sliced avocado

• crema or sour cream

• cilantro lime rice

10. Beef & Cabbage Soup

• 2 tablespoons vegetable oil

• 1 pound ground beef

• ½ large onion, chopped

• 5 cups shredded cabbage

• 2 (16 ounce) cans red kidney beans, drained

• 24 ounces tomato sauce

• 2 cups water

• 4 beef bouillon cubes

• 1 ½ teaspoons ground cumin

• 1 teaspoon salt

• 1 teaspoon pepper

⏱️ 4. Cook Times (From Freezer Bag)

After freezing, you’ll cook like this:

Thawing (optional but ideal)

• Overnight in fridge OR put sealed bag in cold water in morning.

Crockpot Cooking

• Soups & stews: 6–8 hours on LOW.

• Roast / chunky meals: 8 hours on LOW until beef is tender.

• Chicken meals: ~6–8 hours on LOW or 4 hours on HIGH.
  (Times are typical for crockpot freezer meals.)

Instant Pot Option (if preferred)

• Can shorten some meals (like steaks, chili) with a high-pressure setting (~25–35 min + natural release). 

📝 Tips for Success

• Use frozen chopped onions and pre-peeled garlic to cut prep time. 

• Keep meats chilled in fridge while you fill other bags so they stay solid until sealing. 

• Meal labels should include name + cook instructions (low/high & hours).

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