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8 Healthy Crockpot Freezer Meals: Grocery List + Prep Guide

  • nourishednotperfec
  • Jan 17
  • 4 min read

If you’ve ever wished you could knock out a week (or two!) of healthy dinners in one afternoon, this freezer meal system is for you. These 8 low-calorie, high-protein crockpot meals are designed to:

  • Use overlapping ingredients to save money

  • Be dump-and-go for busy days

  • Focus on mostly chicken with one turkey option

  • Support balanced, nourishing eating

Below, you’ll find a breakdown of the meals, a fully organized grocery list, and a step-by-step prep plan so you can batch everything in about 1–2 hours.

🥘 The 8 Freezer Meals

1. Chicken Fajita Bowls

A flavorful, versatile meal made with chicken, bell peppers, onions, tomatoes, and warm spices. Great over brown rice or cauliflower rice.

2. Tuscan Chicken

A lighter take on the classic, made with chicken, spinach, diced tomatoes, garlic, and Italian seasoning. Comforting but still healthy.

3. Chicken Chili

Protein-packed and hearty, made with chicken, black beans, corn, tomatoes, and chili spices. Perfect for chilly nights or meal prep lunches.

4. Lemon Garlic Chicken

Bright and fresh with lemon, garlic, carrots, celery, and herbs. This one feels light but filling.

5. Thai Curry Chicken

A cozy, flavorful dish made with bell peppers, carrots, coconut milk, curry powder, and tender chicken. Great served over rice.

6. Salsa Verde Chicken

Zesty, juicy, and perfect for bowls, tacos, or salads. Just shred and serve.

7. Turkey & Veggie Chili

A lean-protein alternative using ground turkey, peppers, beans, corn, and classic chili seasoning.

8. Zucchini Chicken Soup

Light, nourishing, and great when you want something comforting but not heavy. Packed with veggies and Italian flavor.


🛒 Grocery List (Organized by Store Section)

Produce

  • 6 large onions

  • 10–12 bell peppers (mixed colors)

  • 8 medium carrots

  • 4 celery stalks

  • 2 medium zucchini

  • 2 cups fresh spinach

  • Garlic (12–14 cloves or jarred minced)

  • 2 limes

  • 1 lemon

Canned & Jarred Goods

  • 8 cans diced tomatoes

  • 2 cans black beans

  • 2 cans corn

  • 1 can rotel

  • 1 can light coconut milk

  • 1 jar salsa verde

  • 1 jar salsa

  • 4 cartons low-sodium chicken broth (32 oz each)

Spices & Seasonings

  • Chili powder

  • Ground cumin

  • Paprika

  • Italian seasoning

  • Oregano

  • Curry powder

  • Salt & pepper

  • Red pepper flakes (optional)

  • Taco seasoning

  • Fajita seasoning

Grains & Dry Goods (for serving)

  • Brown rice or cauliflower rice

  • Quinoa

  • Tortilla strips

Dairy / Refrigerated

  • Reduced-fat shredded cheese

  • Parmesan cheese (optional)

Household

  • Gallon-size freezer bags

🧊 Freezer Meal Prep Instructions

Before You Start

  • Lay out 8 gallon freezer bags and label each with the recipe name, date, and cook time.

  • Write: Cook on Low 6–8 hrs or High 3–4 hrs.

  • Set up an assembly line: protein → veggies → canned goods → seasoning → broth.

Step-by-Step Assembly Order

Step 1: Portion Proteins

  • Add ~2 lbs chicken to bags #1–6 and #8.

  • Add 1 lb raw ground turkey to bag #7.

Step 2: Chop & Add Onions

Dice all onions at once and distribute into:#1, #3, #4, #5, #6, #7, #8

Step 3: Chop & Add Bell Peppers

Slice all peppers and portion into:

  • #1 (2–3)

  • #5 (2–3)

  • #7 (2–3)

  • #8 (1–2)

Step 4: Prep Remaining Veggies

  • Carrots (8 total): #4 (2), #5 (2), #8 (4)

  • Celery (4 stalks): #4 (2), #8 (2)

  • Zucchini (2): #8

  • Spinach (2 cups): #2

Step 5: Add Canned Goods

  • Diced tomatoes: distribute across #1, #2, #3 (2), #5, #7 (2), #8

  • Black beans: #3, #7

  • Corn: #3, #7

  • Coconut milk: #5

  • Salsa verde: #6

  • Salsa: #7

  • Rotel: #1

Step 6: Add Broth & Seasonings

Add 1–2 cups broth per bag (1 cup for chili).

Seasonings:

  • #1: Chili powder, cumin, lime juice, taco seasoning, fajita seasoning

  • #2: Italian seasoning, garlic

  • #3: Chili powder, cumin, paprika

  • #4: Oregano, garlic, lemon juice

  • #5: Curry powder, garlic

  • #6: Cumin, garlic

  • #7: Chili powder, cumin, paprika

  • #8: Italian seasoning, garlic

Step 7: Seal & Freeze

  • Remove excess air

  • Lay flat to freeze

  • Stack upright once frozen

Cooking Instructions

When ready to eat:

  1. Dump frozen contents into crockpot

  2. Cook on Low 6–8 hours or High 3–4 hours

  3. Shred chicken if needed

  4. Serve with your favorite grain or veggie base

These meals are perfect for busy weeks, postpartum support, helping a friend, or just giving yourself the gift of less mental load at dinnertime.


Amazon Gadgets To Help With Prep

2 Gallon Ziploc Bags

Ziploc Bag Holder/Stands

Food Chopper

Shun Kitchen Knife


Time Saving Tips

  • To save time with produce preparation-you can buy frozen veggies and throw those in the bag instead of buying fresh and chopping yourself.

  • Season HEAVILY. I have found that we are adding more seasoning after the meals have cooked in the crockpot so don't be afraid to go heavy on the seasoning.

  • 1 Gallon Ziploc bags will work just fine, they just don't lay as flat in the freezer due to being bulky filling up the bag.

  • Cook your chicken in the crockpot ahead of time and then use a kitchen aid mixer to shred it and divide into bags for faster meal time. This allows for a quick crockpot heat up instead of needing to cook for 6-8 hours.


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