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Embed code for: FALL-CROCKPOT-MEAL-PLAN
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FALL CROCKPOT MEAL
Tomato, Spinach and Egg Scramble
2 eggs and 2 whites
1 cup spinach
¼ cup chopped tomatoes
Serve with 1 slice Ezekiel toast
Scoop Strawberry Shakeology (or 1 envelope), ½ banana, 1 cup unsweetened almond milk, 1 T. honey, 1 tsp cinnamon, add ice and blend
¾ cup yogurt, 1 T. natural nut butter or PB2, ½ tsp. cinnamon, stevia to taste and 1 medium apple
Egg Salad wrap with raw veggies
2 hardboiled eggs (whites only), ¼ cup low fat cottage cheese, 1 T. yellow mustard, ½ tsp dried dill, salt and pepper to taste. Add to low calorie wheat tortilla and veggies (lettuce, cucumber, etc.) if you wish.
Brown rice cake, 1 T. natural almond and ½ banana sliced
Taco Chicken Bowls
Add 1 ½ lbs. chicken breasts,
1 (16 oz.) jar organic salsa,
1 (15 oz.) black beans – drained,
½ lb. frozen corn,
1 T. chili powder, 1 ½ tsp. cumin, 1 ½ tsp. minced garlic, ½ tsp. dried oregano, ¼ tsp. cayenne pepper, ¼ tsp. salt and pepper to taste to slow cooker.
Stir. Cook on high for 4 hours or low for 8 hours.
Near the end of the cooking time, cook two cups of brown rice according to package directions
Peanut butter and banana oatmeal
½ cup oats cooked with ¾ cup unsweetened almond milk or water. Then add 2 T. natural Pb, 1 tsp. cinnamon, 1 T. honey and ½ sliced banana
Shakeology Mexican Chocolate Honey –1 scoop Chocolate Shakeology (or 1 envelope), 1 cup unsweetened almond milk, 1 tsp. cinnamon, 1 tsp. honey, 1 T. natural PB, add ice and blend
¾ cup nonfat Greek yogurt with stevia to taste and ½ cup berries
Taco Chicken Bowls - Leftovers from yesterday
2 stalks celery and 2 T. natural peanut butter
Balsamic Roast Beef – Serves 6-8 – Slow Cooker on high for 4 hrs. (Save enough for tomorrow’s lunch)
2.5 lbs. roast beef, boneless
4 cloves garlic, minced
1 cup beef broth
½ cup balsamic vinegar
1 T. honey
1 T. soy sauce
1 T. Worcestershire sauce
½ tsp. red pepper flakes
1 cup sliced green peppers and onions
1 tsp. olive oil
Serve with 10 stems Steamed Asparagus & 1 cup baby red potatoes boiled
Turkey and Egg Scramble
2 oz. ground turkey cooked with onion and green pepper
Add to 2 scrambled eggs. Add 1 T. salsa plus 1 slice avocado – optional
Plus 1 slice Ezekiel toast
Snickerdoodle Vanilla or Chocolate Shakeology scoop, 1 cup unsweetened almond milk, 2 tsp. cinnamon, 1 tsp. natural pb or PB2, 1 tsp. vanilla, 1 tsp. honey, add ice and blend
Balsamic Roast Beef with asparagus and pepper, onion and potatoes
½ cup low fat cottage cheese with ½ cup cucumber
Creamy Italian Chicken over brown rice noodles or spaghetti squash or quinoa (save a serving for tomorrow’s lunch)
Spray Crockpot with cooking spray. Place 1 lb. of chicken tenderloins at the bottom of the crockpot.
In small bowl, combine the following then sprinkle over the top of chicken tenderloins
½ tsp. salt
¼ tsp pepper
½ tsp onion powder
½ tsp garlic powder
1 T. dried parsley
1 tsp. dried oregano
1 tsp. dried basil
1 pkt stevia (optional)
Add ¼ cup sliced onion and 1 T. minced garlic on top of chicken in crockpot.
In a small bowl, mix together 2 T. cornstarch (already dissolved in 2 T. water) with ½ c. unsweetened almond milk and ½ cup chicken broth. Pour over chicken.
Cover and cook on high for 2-3 hours or on low for 4-5 hours, (or until chicken is cooked through, and sauce begins to thicken slightly).
Add 1 cup chopped asparagus and ½ cup sliced cherry tomatoes and cover, cooking another 30 minutes on high. Turn off heat and stir in ¼ c. Greek yogurt just before serving.
(Note: During this time, you can prepare your pasta, spaghetti squash noodles, quinoa, or whole grain rice to serve this chicken with if desired!)
Pumpkin Pie Overnight Oats
In a small bowl, mix
2 T. pumpkin,
¼ cup almond milk,
2 T nonfat Greek yogurt together.
Add a dash of pumpkin pie spice, a dash of cinnamon, a dash of salt, 1 T. stevia, ¾ cup old fashioned oats,
Stir to combine.
Cover and refrigerate overnight (or for at least an hour so the oats soften and absorb the liquid).
Top with syrup/honey or chopped pecans for crunch if desired! Enjoy cold, or microwave for 30-60 seconds to enjoy warm!
Shakeology Vanilla Almond Fudge: 1 scoop of Chocolate Shakeology (or 1 envelope), 1 T. almond butter, 1 tsp. vanilla extract, ½ tsp. cinnamon, 1 c. unsweetened almond milk
¾ cup plain Greek yogurt, 1 T. natural nut butter or PB2, ½ tsp. cinnamon, stevia to taste and 1 medium apple
Creamy Italian Chicken over brown rice noodles or spaghetti squash
2 hard-boiled eggs, 1 tsp yellow or Dijon mustard, 2 tsp. salsa
Cut eggs in half – remove yolks. Combine egg yolks with mustard in small bowl. Mix well. Spoon egg yolk mixture evenly into egg white halves top with salsa.
Honey Mustard Pork Tenderloin Makes 8 servings (save one for tomorrow’s lunch)
Whisk together ¼ c. honey, ¼ c. low sugar maple syrup or additional honey, 1/3 cup mustard, ½ c orange juice, 1 T. balsamic vinegar, ½ tsp paprika, ½ tsp salt, ¼ tsp pepper, ½ tsp onion powder and 2 tsp minced garlic in a bowl. Transfer to a Ziploc bag and add 1 lb. boneless lean pork tenderloin. Let marinade for at least 30 minutes.
Choose one of the following ways to cook:
Grill, medium heat. Internal temp 145 degrees
Roast in oven, 425 bake for 25-30 minutes. Internal 145 degrees…broil for 5 minutes to get the top lightly browned
Crockpot, first brown both sides in skillet before transferring to crockpot, cook on high for 4 hours
Serve with steamed 1 cup steamed broccoli.
Shakeology Orange Sunrise: 1 scoop Vanilla Shakeology (or 1 envelope), ½ cup orange juice, ½ cup unsweetened almond milk, 1 tsp. vanilla extract, 4 pineapple chunks, 2 strawberries, add ice and blend.
1/2 cup cottage cheese with ¼ cup pineapple or fruit of choice
Honey Mustard Pork Tenderloin with steamed broccoli
¼ cup hummus and 1 cup raw veggies
Crockpot Bolognese Turkey Meat Sauce Makes 4 servings (save one for tomorrow’s lunch)
Spray a large skillet with cooking spray. Cook 1 lb. ground turkey or lean grass fed beef, ½ cup chopped onion, and 1 T. minced garlic in skillet over medium heat, breaking up the meat with a spatula as it cooks. Cook until meat is just browned (it doesn’t have to be cooked through, because it will finish cooking in the crockpot).
Transfer to 5-6 quart slow cooker.
Stir in 1 (15 oz.) diced tomatoes…do not drain,
1 (15 oz.) tomato sauce
1 (6 oz.) tomato paste
1 T. dried oregano
½ tsp salt
½ tsp pepper
1 T stevia,
½ cup chopped carrots or bell pepper, and mix well.
Cover and cook on high for 4 hours or on low for 8 hours. Serve with your favorite whole grain pasta, spaghetti squash or spiralized zucchini noodles.
Serve with small toss salad
Banana Nut Protein Pancake
1 cup Old Fashion Oatmeal
½ cup Low Fat Ricotta or Cottage Cheese or Greek yogurt - Can’t taste it- (or ½ cup pumpkin puree for dairy free)
1 mashed rip banana
2 tbsp. Walnuts
4 egg whites
1 whole egg
1 tsp. baking powder
(Blend all together in a food processor or blender and cook on griddle)
Shakeology Snickers Shake – Chocolate Shakeology 1 scoop/envelope, 2 T. natural PB or PB2, ½ tsp. caramel extract, ½ tsp vanilla extract, add ice and blend
Crockpot Bolognese Turkey Meat Sauce with toss salad
Greek Crockpot Chicken with Quinoa (save a serving for tomorrow’s lunch)
In slow-cooker, combine
½ cup chicken broth
2 T. lemon juice
1 T. honey
1 T. minced garlic
½ tsp onion powder
Add a ½ sliced red onion
1 lb. chicken cut into cubes or strips,
Mix to coat chicken with seasoning. Cover and cook on High for 2-4 hours or on Low for 4–6 hours, or until chicken is cooked through.
Cook quinoa as directed on package. Spoon ¼ cup yogurt or hummus over cooked quinoa. Place ¼ of the chicken and onions onto quinoa. Top with tomato, cucumber, and red pepper strips if desired.
Apples and Cinnamon Oatmeal – cook ½ cup oats according to package, ½ cup diced apple, 1 tsp. cinnamon, 1 tsp. vanilla extract, 2 T. chopped almonds or walnuts
Shakeology Peanut Butter and Banana
1 scoop or envelope of Chocolate or Vanilla Shakeology, 1 T. natural peanut butter or PB2, 1 tsp vanilla extract, ½ banana, add ice and blend
¾ cup nonfat Greek yogurt plus ½ berries. Stevia to taste
Greek Crockpot Chicken with Quinoa
Low Carb Crockpot Turkey Chili
In a large non-stick sauté pan, cook the 1 small diced onion and 1.25 lbs. ground turkey meat over medium high heat until the meat is just browned, breaking it up as it cooks.
Pour the meat and onion into the Crockpot and add
1 ½ cups cubed butternut squash or sweet potatoes
1 large diced green pepper
2 stalks celery diced
1 (14.5 oz.) low sodium Black Beans
½ cup of corn
1 (14.5 oz.) diced tomatoes,
1 (14.5 oz.) crushed tomatoes
2 tsp salt, 1 tsp pepper, 3 T. chili powder, 1 tsp garlic powder, 1 tsp onion powder, 1 T cumin, 1 tsp dried oregano, and 1 T. Worcestershire sauce.
Cook on high heat for 4 hours or on low heat for 8 hours. Enjoy with toppings of choice if desired (low fat shredded cheese, Greek yogurt, chopped green onions).nge Sunrise: 1 scoop Vanilla Shakeology (or 1 envelope), ½ cup orange juice, ½ cup unsweetened almond milk, 1 tsp. vanilla extract, 4 pineapple chunks, 2 strawberries, add ice and blend.
½ tsp onion powder