6 Week Shred Crock Pot Recipes

6 Week 
SHRED
CROCK POT RECIPES
TABLE OF CONTENTS
Welcome Note 4
6 Week Shred Library 5
KEY I Keep An Eye Out for These 6
Apple Glazed Pork 7
Barbecue Chicken 8
Chicken Chili 9
Chicken Soup 10
Chili 11
Chili Chicken 12
Citrus Fish 13
Crock Pot Beef Fajitas 14
Crock Pot Brown Rice and Chicken 15
Chicken Merlot 16
Crock Pot Beef Stew 17
Black Bean Chili With Pork 18
Crock Pot Cafe Chicken 19
Crock Pot Chicken Cacciatore 20
Crock Pot Chicken in a Pot 21
Crock Pot Coconut Thai Shrimp and Rice 22
Crockpot Corned Beef and Cabbage 23
Crockpot Jambalaya 24
Crockpot Split Pea Soup 25
Fiesta Chicken 26
Greek Chicken 27
Crock Pot Chicken Creole 28
Lemon Baked Chicken 29
Lemon Garlic Chicken 30
Lemon Rosemary Chicken 31
Lemon Tarragon Chicken with Asparagus 32
Glazed Chicken in a Slow Cooker 33
Mediterranean Style Chicken 34
Spanish Chicken 35
Turkey Barbecue 36
Sausage Stuffed Peppers 37
Quinoa Oatmeal 38
Chicken and Vegetable Soup 39
Pumpkin Oatmeal 40
Apple Cinnamon Oatmeal 41
Turkey Pot Pie 42
Barbecue Turkey with Corn Salad 43
TABLE OF CONTENTS
Chicken and Brown Rice 44
Chicken and Mushroom 45
Healthy Chicken Noodle Soup 46
Buffalo Chicken 47
Pineapple Chicken 48
Vegetable Omelete 49
Sweet Potatoes and Apple Chicken 50
Chicken and Quinoa Soup 51
Banana Nut Oatmeal 52
Chicken and Sweet Potato Soup 53
Mustard Chicken with Beets and Brussels 54
Sprouts
Ground Turkey Enchilada 55
Chicken Fajitas 56
6Week
SHRED
CROCKPOT RECIPES
A safe and effective approach to fat loss came into the scene in 2016 when we
released the 6 Week Shred. We took real whole foods and a scientific approach using
macronutrients to create a program that would stand out amongst the rest. No crazy
shakes, no pills, just meals and recipes that taste good and that would help you
reach your goals. Despite providing delicious and family friendly recipes into the 6
Week Shred we received an overwhelming request to expand our palette of healthy
recipes.
The 6 Week Shred Crockpot Recipes book provides 50 delicious and easy to make
crock pot recipes to incorporate into your 6 Week Shred or into your current meal
plan. Using a crock pot provides countless benefits including: one step preparation,
bringing out a lot of flavor in foods and they’re incredible at tenderizing meats to
name a few. Creating recipes that not only taste good but also have a good
macronutrient balance can be a challenge. We’ve figured it out for you and now it’s
up to you to put in the work in and outside of the kitchen.
Disclaimer: I am not a doctor nor do I claim to have any formal medical background. I am
not liable, either expressly or in an implied manner, nor claim any responsibility for any
emotional or physical problems that may occur directly or indirectly from using this recipe
book. Please check with your doctor before beginning any new diet program.
WHICH SHRED IS RIGHT
FOR YOU?
ORIGINAL SUMMER WINTER PALEO
VEGETARIAN VEGAN ORIGINAL (MEN) SUMMER (MEN)

KEEP AN EYE OUT FOR THESE
CONTAINS CONTAINS CONTAINS

GLUTEN TREE NUTS SOY
APPLE
MACROS:
GLAZED PORK ROAST
Macros: Servings: 16 I Calories: 269 I Fat: 16g I Carbs: 8g I Protein: 21g
INGREDIENTS DIRECTIONS
4lb. Pork Roast Rub roast with salt and pepper. Brown pork roast
6 Apples under broiler to remove excess fat; drain well. Core
1/4 cup Water and quarter apples. Place apple quarters in bottom
3 Packets Monk Fruit In The of crockpot. Place roast on top of apples. Combine
Raw water, monk fruit and ginger. Spoon over top surface
3 TBSP Black Pepper of roast, moistening well. Cover and cook on low for
2 TBSP Sea Salt 10-12 hours, until done.
1 TBSP Ground Ginger
7
BARBECUE
MACROS: CHICKEN
2 lb. Boneless Skinless Chicken Mix BBQ sauce with all ingredients listed under it.
1 Bottle Walden Farms BBQ sauce Place chicken in crockpot. Pour sauce over all. Cook
1/2 Cup White Vinegar slowly in crockpot on low for 4.5 hours.
6 Packets of Monk Fruit In The
Raw
1 tsp. Liquid Smoke
1/2 tsp. of Garlic Powder
1 tsp Red Pepper Flakes
8
CHICKEN
MACROS:CHILI
2 Whole Chicken Breasts (Skinned, Brown chicken in 1 tablespoon olive oil. Chop celery, onion
Deboned, Cut in 1/2 Chunks) and mushrooms. Combine all ingredients in large slow
1 Celery Heart cooker/Crock Pot, stir and simmer on low heat for 6-8
1 Medium Onion hours. Serve with bread or taco chips. If you like it spicy use
2 Cans Stewed Tomatoes Sliced hot salsa or picante sauce.
16 oz. Med. Salsa or Picante Sauce
1 Can Chick Peas (or 1 pkg. White
Kidney Beans)
6 oz. Mushrooms
Olive Oil
9
CHICKEN
MACROS:SOUP
2 Onions Place all ingredients in slow cooker/Crock Pot,
3 Carrots (Chopped) except noodles, in order listed. Cover and cook on
2 Stalks Celery, Sliced LOW 8 to 10 hours, or HIGH 4 to 6 hours. One hour
2 tsp. Salt before serving, remove chicken and cool slightly.
1/4 tsp. Pepper Remove meat from bones and return meat to slow
1/2 tsp. Basil cooker/Crock Pot. Add noodles. Turn to HIGH.
1/4 tsp. Leaf Thyme Cover and cook 1 hour.
3 TBSP. Dry Parsley Flakes
1 Pkg. Frozen Peas (10 oz.)
3 lb. Whole Fryer
4 cups Water or Chicken Stock
1 cup Noodles
10
CHILI
2 lbs. Ground Beef Brown the beef. Sauté chopped onion and green
1 Large Onion  pepper in grease. Mix beef, onion and green
1 Large Green Pepper  pepper. Add spices; let stand for 1 hour. Add
1 Large Jalapeño Pepper tomatoes, tomato puree, beans; cook in Crock Pot
2 TBSP Chili Powder all day. Best if refrigerated and warmed the next day.
½ tsp. Garlic Salt
½ tsp. Salt
½ tsp. Pepper
½ tsp. Sugar
2 Cans Crushed Tomatoes
1 Can Tomato Puree 
1 Can Kidney Beans 
2 Cans Chili Hot Beans
11
CHILI
MACROS:
CHICKEN
3 Whole Chicken Breasts (1 1/2 Sauté chicken, onion, peppers, and garlic in
to 2 lbs. Cut In 1 Inch Pieces) vegetable oil until vegetables are wilted. Transfer to
1 Cup Chopped Onion slow cooker/Crock Pot and add remaining
1 Cup Chopped Bell Pepper ingredients. Cook covered on low, for 4 to 6 hours.
2 Garlic Cloves Serve over rice.
2 TBSP. Vegetable Oil
2 Cans Mexican Stewed
Tomatoes (16 oz. Each)
1 Can Chili Beans
2/3 Cup Picante Sauce
1 tsp. Chili Powder
1 tsp. Cumin
1/2 tsp. Salt
12
CITRUS
MACROS:
FISH
1 1/2 lbs. Fish Fillets Butter and put salt and pepper on fish to taste. Then
Salt & Pepper To Taste place fish in pot. Put onion, parsley and grated rinds
1 Medium Onion Chopped and oil over fish. Cover and cook on low in the slow
5 TBSP. Chopped Parsley cooker/crock pot for 1 1/2 hours. Serve garnished
4 tsp. Oil with orange and lemon slices.
2 tsp. Grated Lemon Rind
2 tsp. Grated Orange Rind
Orange Slices
Lemon Slices
13
\
CROCK
MACROS:
POT BEEF FAJITAS
1 1/2 lbs. Beef Flank Steak 
Cut flank steak into 6 portions. In any size crockpot
1 Cup Chopped Onion 
combine meat, onion, green pepper, jalapeño
1 Green Sweet Pepper, Cut
pepper, cilantro, garlic, chili powder, cumin,
Into 1/2 Inch Pieces
coriander and salt. Add tomatoes. Cover and cook
1 Jalapeño Pepper, Chopped 
on low 8-10 hours or high 4-5 hours. Remove meat
1 TBSP. Cilantro 
from crockpot and shred. Return meat to crockpot
2 Garlic Cloves, Minced (or 1/4
and stir. To serve, spread meat mixture into flour
tsp. Garlic Powder)
tortillas and top with toppings. Roll up.
1 tsp. Chili Powder 
1 tsp. Ground Coriander 
1/2 tsp. Salt 
1 Can (8 oz.) Chopped
Tomatoes 
6 Whole Wheat Flour Tortillas
Toppings: Salsa
14
CROCK POT
BROWN
MACROS:
RICE AND CHICKEN
1 Cup Diced Cooked Chicken Combine all ingredients in slow cooker. Cook on low
2 Onions, Chopped 6 to 8 hours or on automatic 4 to 5 hours. Serve with
2 Stalks Celery, Chopped sliced almonds lightly toasted
2 Cups Cooked Brown Rice
1/4 Cup Dry White Wine
2 Cups Chicken Broth
1 Cup Sliced Almonds
15
CHICKEN
MACROS:MERLOT
2 2 lbs. Meaty Chicken Pieces, Rinse chicken; set aside. In a 3 1/2 - 4 or 5-quart
Skinned crockery cooker place mushrooms, onion, and garlic.
3 Cup Sliced Fresh Mushrooms Place chicken pieces on top of the vegetables. In a
1 Large Onion, Chopped bowl combine broth, tomato paste, wine or chicken
2 Cloves Garlic, Minced broth, tapioca, dried basil (if using), sugar, salt, and
3/4 Cup Chicken Broth pepper. Pour over all. Cover; cook on low-heat
1 6 oz. Can Tomato Paste setting for 7 to 8 hours or on high-heat setting for 3
1/4 Cup. Dry Red Wine (Such ½ to 4 hours. If using, stir in fresh basil. To serve,
as Merlot) or Chicken Broth (I spoon chicken, mushroom mixture, and sauce over
Used Broth) hot cooked noodles
2 TBSP. Quick-Cooking Tapioca
2 TBSP. Snipped Fresh Basil
or 1 1/2 tsp. Dried Basil,
crushed (I used dried Basil)
2 tsp. Sugar
1/4 tsp. Salt
1/4 tsp. Pepper
2 Cup Hot Whole Wheat
Cooked Pasta
16
CROCK
MACROS:
POT BEEF STEW
2 lbs. Stew Beef Layer potatoes, then carrots. Top with meat. In
1/4 Cup Flour separate bowl, mix together soy sauce, salt, paprika,
1 tsp. Paprika pepper & flour then add that mixture on top of the
4 Large Carrots meat. Spread with chopped onions. Combine beef
3 Large Potatoes broth & tomato sauce & pour over all. Cover & cook
1 Cup Condensed Beef Broth on low 7 - 8 hrs. or high 4 - 5 hrs.
1 1/2 tsp. Salt
1/2 tsp. Pepper
1/3 Cup Soy Sauce
1 Large Onion
1 Can Tomato Sauce (8 oz.)
17
CROCK POT BLACK BEAN
CHILI WITH PORK
1 lb. Boneless Pork, Cut Into In a crock pot, stir together pork, beans, bell pepper,
Cubes tomato, onion, garlic, cumin, chili powder, salt, and
2 (16 oz.) Cans Black Beans, tomato sauce. Cover and cook on low 8 to 9 hours.
Drained Spoon into bowls and top with sour cream and
1 Red or Yellow Bell Pepper, cilantro.
Chopped
1 Medium Tomato, Peeled,
Seeded and Chopped
1 Small Red Onion, Thinly
Sliced
1 Clove Garlic, Crushed
1/2 tsp. Ground Cumin
2 tsp. Chili Powder
1/2 tsp. Salt
1 Can Tomato Sauce
2 TBSP. Chopped Cilantro
18
CROCK
MACROS:
POT CAFE CHICKEN
4 lbs. Cut Up Chicken Combine all ingredients in slow-cooker. Cover, set on
1 Onion Chopped low for 6-8 hours.
2 Cloves of Garlic, Chopped
(Not Pressed)
1 Green Pepper Chopped
1 Medium Ripe Tomato, Peeled
& Chopped
1 Cup Dry White Wine
Pinch of Cayenne Pepper
19
CROCK POT CHICKEN CACCIATORE
1 Large Onion, Thinly Sliced Put sliced onion in bottom of crock pot. Add chicken
1 1/2 lbs. Skinless, Boneless pieces. Stir together tomato paste, mushrooms, salt,
Chicken Breasts pepper, garlic, herbs, white wine and water. Spread
2 (6 oz. each) Cans Tomato over chicken. Cover; cook on Low 7 to 9 hours
Paste (High: 3 to 4 hours). Serve chicken pieces over whole
8 oz. Fresh Sliced Mushrooms wheat pasta.
1/2 tsp. Salt
1/4 tsp. Pepper
2 Cloves Garlic, Minced
1 tsp. Oregano
1/2 tsp. Basil
1 Bay Leaf
1/4 Cup Dry White Wine
1/4 Cup Water
20
CROCK POT CHICKEN IN A POT
3 lbs. Whole Chicken Put carrots, onions, and celery in bottom of crock-
2 Carrots, Sliced pot. Add whole chicken. Top with salt, pepper,
2 Onions, Sliced liquid. Sprinkle basil over top. Cover and cook until
2 Celery Stalks with Leaves done-low 8 to 10 hours. (High 3 to 4 hours, using 1
1 tsp. Basil cup water). Remove chicken and vegetables with
2 tsp. Salt spatula.
1/2 tsp. Salt
1/2 tsp. Black Pepper
1/2 Cup Chicken Broth or Wine
21
CROCK POT COCONUT THAI
SHRIMP AND RICE
2 (10 oz.) Cans Chicken Broth In a 5 qt cup. combine chicken broth, water,
1 Cup Water coriander, cumin, salt, cayenne pepper, lime zest,
1 tsp. Coriander lime juice, garlic and ginger. Stir in onion, pepper,
1/2 tsp. Cumin carrot, coconut, raisins and rice.Cover and cook on
1 tsp. Salt low 3 1/2 hours, or until rice is tender. Check after
1/2 tsp. Cayenne Pepper 3 hours and if liquid is absorbed, but rice is not
1/3 Cup of Lime Juice tender, add 1 more cup water. When rice is tender,
7 Cloves Minced Garlic stir in shrimp and snow peas. Cook 30 minutes
1 TBSP. Minced Fresh Ginger longer. Sprinkle with toasted coconut and serve.
1 Medium Onion Chopped
1 Red Bell Pepper Chopped
1 Carrot Peeled & Shredded
1/4 Cup Flaked Coconut
1/2 Cup Golden Raisins
2 Cups Converted Rice
1 lb. Peeled And Deveined
Jumbo Cooking Shrimp
(Thawed If Frozen)
2 oz. Fresh Snow Peas Cut into
Strips
Toasted Coconut for Garnish
(Optional)
22
CROCK POT CORNED BEEF
AND
MACROS:
CABBAGE
4 1/2 lb. Corned Beef Brisket Combine ingredients in removable liner with
2 Medium Onions, Quartered cabbage on top. Cut meat to fit, if necessary.
1 Cabbage Head, Cut in Small Place liner in base. Cover and cook on low
Wedges 10-12 hours, high 6-7 hours, or auto 6-8 hours.
2 Large Carrots / Cut in Pieces
1/2 tsp. Pepper
3 TBSP. Vinegar
3 TBSP. Sugar
2 Cups Water
23
CROCK
MACROS:
POT JAMBALAYA
1 lb. Chicken Breasts, Boneless Cut chicken and slice sausage. Chop onion and
(Cut in 1" Cubes) green pepper. Put all in slow cooker/Crock Pot. Add
1 lb. Smoked Sausage, Sliced remaining ingredients, except shrimp and rice. Cook
1 lb. Shrimp, Cooked in slow cooker/crock-pot on low for 6-8 hours. 30
28 oz. Crushed Tomatoes minutes before eating, add cooked shrimp and
1 Medium Onion, Chopped cooked rice; allow to heat. Can be cooked on high
1 Green Pepper, Chopped for 3-4 hours instead.
1 Cup Chicken Broth
1/2 Cup White wine
2 tsp. Oregano
2 tsp. Parsley
2 tsp. Cajun Seasoning
1 tsp. Cayenne Pepper
2 Cup Brown Rice, Cooked
24
CROCK
MACROS:
POT SPLIT PEA SOUP
1 (16 oz.) Package Dried Green Layer ingredients in slow cooker, pour in water. DO
Split Peas, Rinsed NOT STIR. Cover and cook on high 4 to 5 hours or
1 Hambone or 2 Cups Diced on low 8 to 10 hours until peas are very soft and
Ham ham falls off bone. Remove bones and bay leaf.
3 Carrots, Peeled & Sliced
1 Medium Onion, Chopped
2 Stalks of Celery Plus Leaves,
Chopped
1 or 2 Cloves of Garlic, Minced
1 Bay Leaf
1/4 Cup Fresh Parsley,
Chopped (optional)
1 TBSP. Seasoned Salt (or to
taste)
1/2 tsp. Fresh Pepper
1 1/2 Quarts Hot Water
25
FIESTA
MACROS:
CHICKEN
2 TBSP. Olive Oil Heat oil in skillet. Cook chicken pieces until
3 lbs. Boneless Skinless browned. Remove and drain. Place onion, green bell
Chicken Breasts, Cut into 1- pepper, garlic and jalapeño pepper in skillet and
inch Pieces sauté until slightly cooked. Add all ingredients to
1 Medium Onion, chopped crockpot and stir to combine. Cover; cook on LOW 8
1 tsp. Oregano hours (HIGH 4 hours).
1 Small Jalapeño Pepper,
Finely Chopped
1 Can (14 1/2 oz.) Mexican
Style Diced Tomatoes
1/4 tsp. Ground Cumin
26
v
GREEK
MACROS:
CHICKEN
6 Skinless Chicken Breasts Wash and remove fat from chicken. Bake in 350
1 Large Can Tomato Sauce degree oven for about an hour. Meanwhile, combine
1 Small Can Tomato Puree all other ingredients except rice). Put chicken and
1 Can Sliced Mushrooms sauce in a slow cooker/Crock Pot on low heat and
1 Can Ripe Olives cook for at least 4 hours to blend flavors. Before
1 TBSP. Garlic serving, cook rice according to directions on box.
1 TBSP. Lemon Juice Serve chicken and sauce over rice.
1 tsp. Oregano
1 Onion, Chopped
2 Cups Brown Rice
Salt to Taste
27
CROCKPOT
MACROS: CHICKEN CREOLE
3 lbs. Chicken Thighs or Place chicken in bottom of slow cooker/Crock Pot.
Breasts, Skinned Combine remaining ingredients (except rice) & add
1 Cup Celery, Diced to slow cooker/Crock Pot. Cook on high 4 to 5 hours
1 Red Bell Pepper, Sliced or on low 7-8 hours. Cook rice according to package
1 Green Bell Pepper, Sliced directions. Spoon Creole mixture over hot cooked
1 Onion, Sliced rice.
1 Can Sliced Mushrooms
1 Can Tomatoes
1 tsp. Garlic Powder
3 Packages Sugar Substitute
1 tsp. Cajun Seasoning
1/2 tsp. Paprika
Salt & Pepper to Taste
Louisiana Hot Sauce to Taste
2 Cup Brown Rice, Cooked
28
LEMON
MACROS:
BAKED CHICKEN
16 oz. Skinned & Boned Place chicken pieces in a slow cooker. Squeeze juice
Uncooked Chicken Breasts (Cut of half a lemon over chicken. Sprinkle lemon pepper
into 4 Pieces) and paprika over top. Cut remaining lemon half into
1 Lemon thin slices. Arrange slices around chicken. Cover and
1 tsp. Lemon Pepper cook on HIGH for 4 hours.
1 tsp. Paprika
29
LEMON
MACROS:
GARLIC CHICKEN
3 lbs. Chicken (Bone or Skin and cut up chicken. Combine with other
Boneless ) ingredients in slow cooker/Crock Pot. Set on low.
1/2 Cup Lemon Juice After a few hours, debone chicken (unless already
1/2 Cup Garlic Cloves, Crushed boneless). Serve over brown rice.
1 tsp. Seasoned Salt
1 tsp. Poultry Seasoning
2 Dashes Tabasco
1 Cup White Wine
30
LEMON
MACROS:
ROSEMARY CHICKEN
1/2 Cup Lemon Juice In a large food storage bag, place lemon juice, oil,
1 TBSP. Vegetable Oil garlic, rosemary, salt and pepper. Add chicken.
1 Garlic Clove, Crushed Close bag and marinate in refrigerator 4 hours or
1 tsp. Dried Rosemary overnight, turning bag frequently. Place chicken in
1/4 tsp. Salt the slow cooker/Crock Pot and pour marinade over.
1/4 tsp. Pepper Cover and cook for 6 to 8 hours, or until tender,
1 1/2 to 2 lbs. Boneless, basting occasionally with the marinade, if possible.
Skinless Chicken Breasts You may add frozen broccoli and carrots about 1 to
1 1/2 hours before done.
31
LEMON TARRAGON CHICKEN
WITH
MACROS:
ASPARAGUS
1 Pound Frozen Chicken Put frozen chicken breasts in Crock Pot and add
Breasts, Boneless lemon juice, broth, and tarragon. Cook on low 6
1/4 Cup Lemon Juice hours. Add asparagus; whisk cream and flour
1/4 Cup Chicken Stock together and add. Cook another hour on high or
1 tsp. Tarragon (Dried) until asparagus is tender and sauce is thickened.
1 Package Frozen Asparagus Serve over noodles or rice.
(or Fresh Partially Cooked)
2 TBSP. Flour
1/2 Cup Fat Free Half & Half
Salt and Pepper to Taste
32
=
GLAZED CHICKEN
INMACROS:
SLOW COOKER
6 oz. Orange Juice, Frozen Combine thawed orange juice concentrate (not
Concentrate-Thawed regular orange juice) in bowl along with the
3 Chicken Breasts, Split marjoram, garlic powder and nutmeg. Split the
1/2 tsp. Marjoram chicken breasts to make 6 serving sizes. Dip pieces
1 Dash Ground Nutmeg into the orange juice to coat completely. Place in
1 Dash Garlic Powder slow cooker/crock-pot. Pour the remaining orange
(optional) juice mixture over the chicken. Cover and cook on
1/4 Cup Water low for 7-9 hours, or cook on high for 4 hours if you
2 TBSP. Cornstarch wish. Precise cooking time is not important in slow
cooker/Crock Pot cooking. When chicken is done,
remove to serving platter. Pour the sauce that
remains into a saucepan. Mix the cornstarch and
water and stir into the juice in pan. Cook over
medium heat, stirring constantly, until thick
and bubbly. Serve the sauce over the chicken.
33
MEDITERRANEAN STYLE CHICKEN
3 Frozen Chicken Breasts Put all ingredients in a crock pot on high for 3 hours
(12oz. each) or low for 5-6 hours. Chicken should fall part and
1 Pitted Kalamata Olives shred itself just by gentle handing with tongs. Makes
1/4 c. Sun Dried Tomatoes 10 servings. Enjoy with a salad, eggplant, zucchini
(Trader Joes) noodles, tomatoes, or the veggies of your choice for
4 Cloves Garlic a tasty meal.
2 TBSP. Thyme
2 Lemons (Squeezed)
3 TBSP. Olive Oil (Optional)
34
SPANISH
MACROS:CHICKEN
2 lb. Boneless Skinless Chicken Liquid to cover (tomato soup or tomato sauce w/
Breast equal amount of water or stock). Cut chicken into
Seasoned Salt & Pepper to bite-sized pieces; season. Place with remaining
Taste ingredients in slow cooker. Simmer all day on low.
Black Olives, Pitted Serve over rice.
Sliced Mushrooms, Drained
Stewed Tomatoes
35
TURKEY
MACROS:
BARBECUE
2 lbs. to 3 lb. Turkey Fillets Prepare turkey fillets with dash of pepper across
2 Green Peppers tops. Bake in 350 degree oven for 1 hour covered.
1 tsp. Celery Salt Uncover for desired darker color. Prepare chopped
Dash of Pepper green peppers, onions. Mix barbecue sauce, celery
2 tsp. Chopped Onion salt, (thin with water if needed) in 5 quart slow
18 oz. Thick Barbecue Sauce cooker/Crock Pot, set on high. Add green peppers
and onions. Allow to heat while turkey is baking.
Chop turkey (as desired in small to medium chunks)
and add to slow cooker/Crock Pot. Simmer for 2 to 3
hours, or turn to low and cook for 4 to 6 hours.
36
\
SAUSAGE
MACROS:STUFFED PEPPERS
3/4 Cup Water Bring water to a boil in small saucepan. Stir in
1/2 Cup Uncooked Whole couscous. Remove from heat and cover for 5
Wheat Couscous minutes. Fluff. Remove casings from sausage, then
2 (4 oz.) Spicy Turkey Italian cook in a medium non-stick skillet on medium-high
Sausage Links for 4 minutes. Stir to crumble then add in couscous,
1/8 tsp. Salt salt, and pepper. Cut off bell pepper but save the
1/4 tsp. Black Pepper tops. Get rid of seeds and membranes. Divide
4 Small Red Bell Peppers sausage mixture evenly among the peppers. Put
(about 1 1/2 Pounds tops of peppers on. Place the stuffed peppers inside
2 TBSP. Sliced Fresh Basil a 5 quart slow cooker on low for 4 hours.
37
QUINOA
MACROS:
OATMEAL
1 Cup Oats Spray crock pot or add a crockpot liner because the
1/3 Cup Quinoa oatmeal WILL stick! Put everything into the crockpot
2 TBSP. Flaxseed and stir. Cook on low for 6-8 hours (depending on
2 Cups Water your crockpot). Check up on it from time to time to
1/4 Cup Dried Cranberries make sure it is not burning.
2 Cups Unsweetened
Almond Milk
1/4 Cup Almond Butter
1/4 Cup Stevia/Splenda
1 tsp. Vanilla Extract
1 tsp. Cinnamon
38
CHICKEN
MACROS:& VEGETABLE SOUP
1 1/2 lbs. of Bone-in, Chicken Combine the chicken breasts, water, chicken broth,
Breasts, Skinned carrots, parsnips, celery, onions, curry powder, 1
4 Cups Low-Sodium Chicken teaspoon salt and a few grinds of black pepper to a
Broth 6-quart slow cooker. Cook on low for 8 hours.
3 Medium Carrots, Sliced into
1/4-inch-Thick Rounds Remove the chicken breasts. When cool enough to
3 Medium Parsnips, Sliced into handle, shred the meat (throw away the bones) and
1/4-inch-Thick Half-Moons add back to the soup; add the peas and dill. Season
2 Stalks Celery, Peeled and with salt and pepper.
Sliced
1 Medium Onion, Chopped
1 tsp. Yellow Curry Powder
Salt and Freshly Ground Black
Pepper
1 Cup Frozen Peas
1/2 Cup Loosely Packed Fresh
Dill Fronds, Chopped
2 Cups of Water
39
PUMPKIN
MACROS:OATMEAL
2 Cups of Oats Stir in oats, pumpkin spice, baking powder, and
1 tsp. Pumpkin Spice greek yogurt together in slow cooker.
1 TBSP. Baking Powder
½ Cup Fat-free Greek Yogurt Cover and cook on low for about 1½ to 2 hours or
(Fat Free) preferred consistency. Add toasted walnuts.
2 Egg Whites
1 Cup Pumpkin Puree
¼ Cup Raw Honey
1¾ Fat Free Milk
40
APPLE
MACROS:
CINNAMON OATMEAL
1/2 Cup Old Fashioned (Not In large HEAT PROOF bowl, mix together oats,
Quick Cooking) Oats cinnamon, vanilla, salt, and then add in 2 cups of
1/2 tsp. Ground Cinnamon water. Fill slow cooker ¼ of the way full. Then add
Pinch of Salt the HEAT PROOF bowl with the oatmeal mixture
1/2 tsp. Vanilla Extract to the crock pot. The water around the bowl
Water (Slow Cooker ¼ Way should rise to almost the top of the bowl. Cook
Full) on low for 7-8 hours depending on desired
2 Cups Water for Actual consistency. When you remove the bowl from the
Oatmeal slow cooker, it will be VERY HOT. Stir in chopped
1/2 Small Apple, Chopped apple and sweetener. Enjoy!
5 Packets (or to taste) of
Sucralose Packets
41
TURKEY
MACROS:
POT PIE
First, melt 1 TBSP. margarine in a large skillet.
3 TBSP. Margarine Cook turkey and onion 6 to 7 minutes or until
1 tsp. Salt turkey is browned. In large crockpot, put the
1/2 tsp. Pepper potatoes, thyme, celery and carrots.
3 Celery Stalks
1 lb. Potatoes Transfer turkey and onion to crock pot. Melt 2
1/3 Flour tablespoons margarine in same skillet over
1 Turkey Thigh medium heat. Add flour and cook 1 minute,
1 Small Onion, Raw stirring. Add broth and cream; bring to boil,
10 Fresh Sprig Thymes stirring constantly. Pour broth mixture into slow
2 Cups Chopped Carrots, Raw cooker. Cover crock pot with lid and cook on low
1 Cup Low Sodium Chicken 7 to 8 hours or until turkey and vegetables are
Broth very tender.
1/4 Cup Fat Free Half & Half
Discard thyme sprigs. With tongs, transfer turkey
to cutting board. Cut meat from bone into tiny
pieces; return meat to slow cooker. Cover slow
cooker and heat on high setting if necessary.
Serve!
42
BBQ
MACROS:
TURKEY W/ CORN SALAD
1 tsp. Mustard Powder In a small bowl, stir together mustard powder,
1 TBSP. Sweet Paprika paprika, 1 tbsp. Brown sugar, 1/2 tsp. cayenne, salt
1 tsp. Sweet Paprika and black pepper. Place turkey in large dish and rub
3 TBSP. Packed Dark Brown spice mixture all over meat. In crock-pot, combine 1
Sugar cup water and 1/4 cup vinegar. Place turkey in slow
3/4 tsp. Cayenne (Ground Red) cooker in single layer, overlapping pieces slightly if
Pepper necessary. Cover and cook on low 6 hours or on high
Salt/Pepper 3 hours (meat is tender).
4 Bone-in Turkey Thighs
1 Cup Water For BBQ sauce, in large saucepan, combine
2 TBSP. Water ketchup, 1/4 cup vinegar, 1 tsp. paprika, 2 tsp.
0.50 Cup Cider Vinegar brown sugar, 1/4 tsp. cayenne, and 2 tbsp. water.
3 TBSP. Cider Vinegar Heat to boiling on medium, stirring, then reduce
1/2 Cup Ketchup heat to maintain steady simmer; cook 5 minutes or
1 Package Frozen Lima Beans until thickened, stirring occasionally.
2 Cup Fresh Corn Kernels
2 Stalk Celery For Corn Salad, Cook lima beans as label directs;
4 Medium Carrots drain, rinse under cold water until cool, and drain
again. In large bowl, toss corn, celery, carrots, lima
beans, 1 tbsp. BBQ sauce, and remaining 3
tablespoons vinegar. Serve turkey thighs with
barbecue sauce and corn salad.
43
CHICKEN
MACROS:& BROWN RICE
2 (Thawed) Boneless, Skinless In large skillet, heat oil. Add onions and bell pepper;
Chicken Breasts (cut into 2” sauté on medium low heat until tender (about 3
pieces) minutes). Add rice and continue to sauté for another
1 TBSP. Extra Virgin Olive Oil 1 to 2 minutes. Remove skillet from heat and add
1 Small Onion, Diced the remaining ingredients, except chicken, stir to
½ Cup Diced Red Bell Pepper combine. Place chicken in the slow cooker and pour
1 Cup Brown Rice, Uncooked ingredients from the skillet over top of the chicken.
1 Cup Chicken Broth, Fat Free, Cover and cook on low 4 hours.
Low Sodium
1 (14.5 ounce) Diced Tomatoes
½ TBSP. Freshly Ground Black
Pepper
½ tsp. Cayenne Pepper
½ tsp. Red Pepper Flakes
Salt to Taste
44
CHICKEN
MACROS:& MUSHROOM
1 1/2 lbs. Chicken Breast Filets First, start out adding oil to skillet. Sear chicken on
(about 3 filets), Skinless medium until brown on both sides. Place on paper
2 TBSP. Oil, I used Canola towel after. Then sauté onion in the same skillet
16 oz. Crimini Mushrooms, until tender.
Sliced
1 Yellow Onion, Thinly Sliced Add chicken to crock pot and then place onion and
into Rings remaining ingredients on top of the chicken. Cover
2 Cloves Garlic, Minced and cook on low 3-1/2 to 4-1/2 hours or until
1/2 tsp. Black Pepper chicken is done.
Kosher or Sea Salt to Taste
Remove chicken from slow cooker and set aside.
1/4 Cup Fresh Flat Leaf Parsley,
Add cornstarch to slow cooker and whisk until
Chopped
smooth. Return chicken to slow cooker and continue
1-1/2 Cup(s) Chicken Broth,
cooking until gravy is thick, about 15 minutes
Low Sodium, Fat Free
2 TBSP. Cornstarch
45
HEALTHY
MACROS:CHICKEN NOODLE SOUP
2 lbs. Cut Up Chicken, Skinless
Add all ingredients, except for the noodles in the
and Boneless, Cut into 2"
slow cooker and cook for 6-8 hours on low or until
Pieces
carrots are tender. The last hour of cooking add the
6 Cups Low Sodium Chicken
broken pasta and continue cooking (until pasta is at
Broth, Fat Free
desired tenderness.)
1/2 tsp. Crushed Red Pepper
Flakes
1 Cup Sliced Celery
4 Carrots, Sliced
1 Small Onion, Diced
1/4 Cup Fresh, Chopped,
Italian Parsley 1/2 Teaspoon
Black Pepper
Kosher or Sea Salt to Taste
8 oz. Whole Wheat Spaghetti,
Broken into Small Pieces
46
BUFFALO
MACROS:CHICKEN
24 oz. Boneless Skinless In a crock-pot, combine chicken, hot sauce, celery,
Chicken Breast onion and broth. Make sure the chicken is covered
1/2 Cup Frank’s Hot Sauce completely. You may add water if the broth isn’t
1 Celery Stalk enough to cover. Cook on high for 4 hours. After 4
1/2 Onion, Diced hours, remove the chicken and shred. Then remove
1 Clove Garlic half the broth and throw away. Then add the chicken
16 oz. Fat Free Chicken Broth back in and cook for another 30 minutes.
(Low Sodium)
47
PINEAPPLE
MACROS: CHICKEN
1 Pineapple, Cored and Oil the Crockpot. Lay the ingredients in layers starting
Chopped (or 4 Cups Frozen) with the chicken on the bottom. Then add ½ of the
1/2 Small Onion, Sliced (About pineapple on top of the first layer of chicken along
1/2 Cup) with the all of the onion and peppers. Then top with
1 Poblano or 1/2 Bell Pepper, the chicken. Add the 1/2 of the called for jerk
Minced seasoning and paprika. After that, add the remaining
10 oz. Chicken (Frozen) pineapple chunks and green beans. Then sprinkle
1 TBSP. Jerk Seasoning with the remaining jerk seasoning and paprika. Cook
1/2 tsp. to 1 tsp. Smoked on low for 6 to 8 hours or high for 3 to 4. Stir
Paprika everything and enjoy! (Serve over brown rice for
3 Cups Green Beans perfect meal)
48
VEGETABLE
MACROS: OMELETTE
6 Eggs Spray crockpot with cooking spray. Add cut up
½ Cup Milk broccoli, peppers, garlic and onions into the
¼ tsp. Salt crockpot. Then in a mixing bowl, mix together eggs,
Fresh Ground Pepper, to Taste milk, salt, pepper, chili powder and garlic powder.
Garlic Powder, to Taste Then stir this mixture into the crockpot. Cover and
Chili powder, to Taste cook on high for 2 hours or until eggs are set.
1 Garlic Clove, Minced
1 Cup Broccoli Florets (Cheese is an option to add when it is done. The
1 Red Bell Pepper, Thinly nutrition facts are based off of no cheese).
Sliced
1 Small Yellow Onion, Finely
Chopped
49
SWEET POTATOES &
APPLE
MACROS:
CHICKEN
1 lb. Boneless, Skinless Layer the sweet potato and chicken along the
Chicken Thighs bottom of the slow cooker after seasoning with salt
2 Sweet Potatoes, Peeled and and pepper. Mix together garlic, red onion, apple
Cut into 1-inch Chunks sauce, cider vinegar, curry powder and ginger. Then
Sea Salt + Cracked Black pour that mixture over the chicken and potatoes.
Pepper Cover and cook on low for 6-8 hours. Then top with
2 Cloves Garlic, Finely Minced fresh basil.
1/2 Cup Chopped Red Onion
1 Cup Unsweetened Apple
Sauce
2 tsp. Apple Cider Vinegar
1 TBSP. Curry Powder
1/2 tsp. Ground Ginger
Fresh Basil, Chopped
50
CHICKEN
MACROS:QUINOA SOUP
1 Large Onion Dice onion, celery, and carrots. Then add them into
2 Cloves Garlic the crockpot along with all the other ingredients
7 Stalks Celery showed above. Be sure to rinse the quinoa before.
7 Carrots Cook on low for 6 hours.
2 Chicken Breasts
1 tsp. Cajun Spice Seasoning
1 tsp. Smoked Paprika
2 Bay Leaves
1/4 Cup Dried Split Peas
1/2 Cup Quinoa
6 Cups Low Sodium Chicken
Broth
2 Cups Water
Salt and Pepper to Taste
51
BANANA
MACROS:
NUT OATMEAL
2 Cups Almond Milk Put all ingredients in crock pot. Mix all together.
(Unsweetened Vanilla) Then cook on low for about 8 hours.
2 Cups Water
2 tsp. Ground Cinnamon
1 tsp. Vanilla extract
0.50 tsp Nutmeg
1 Banana, Banana
1 TBSP. Whole Ground
Flaxseed
1 Cup Uncooked, Steel Cut
Oats
1/4 Cup (80g), Walnut
52
CHICKEN
MACROS:& SWEET POTATO SOUP
4 Medium Carrots, Raw Combine all ingredients into the crockpot. Making
4 Stalk 7-8 Inches Long, Celery sure to try and not overlap chicken. Cook on low for
1 Large Raw Onion 10 hours. Shred chicken apart towards the end of
2 Medium Sweet Potatoes cooking.
1 1/2 cup(s), Beans, Snap,
Green, Raw
1 tsp(s), Spices, Rosemary,
Dried
1 Bay Leaf
1 tsp. Oregano
4 clove(s) Garlic
15 oz(s), Tomatoes
64 Fluid Ounce, Vegetable
Broth
2 tsp(s), Salt
1/2 tsp(s) Black Pepper
1.00 lb(s), Boneless
Skinless Chicken Breast)
53
MUSTARD CHICKEN WITH
BEETS
MACROS:
& BRUSSELS SPROUTS
1 TBSP. Kosher Salt Stir together first 4 ingredients. Remove and discard
2 tsp. Paprika neck and giblets from chicken. Season chicken with
1.50 tsp. Dried Thyme the salt, paprika, thyme and pepper mixture.
1 tsp. Freshly Ground Pepper
1 Whole Chicken Place lemon into cavity of chicken. Tie legs together
1 Lemon and tuck wingtips under. Place celery, onion, and
1 Large Celery garlic in a single layer in a lightly greased 6-quart
1 Red Onion crock pot. Place chicken on top of onions, breast side
4 Cloves Garlic up. Arrange and tuck remaining vegetables around
0.50 lb. Baby Carrots chicken. Sprinkle vegetables with any remaining salt
0.75 lb. Small Beets mixture.
9 Large Brussels Sprouts
1.50 tsp. Dijon Mustard Cover and cook on low for about 8 hours. Remove
Fresh Rosemary Leaves chicken to a serving dish. Garnish with rosemary.
Whisk mustard into remaining cooking juices in slow
cooker; season with salt and pepper to taste. Serve
sauce with chicken.
54
GROUND
MACROS:
TURKEY ENCHILADA
1.00 lb. Ground Turkey, Lean First, cook the ground turkey in large pan. Then
93/7 combine the cooked turkey and all other ingredients
1.50 Cup(s), Quinoa into the crockpot and stir. Cook on high for about 3
15 oz. Black Beans hours. Adjust seasoning if needed.
1 Cup Corn
15 oz. Fire Roasted Diced
Tomatoes
2 Cloves Garlic
1 Large, Onions
1-2 Jalapeno Peppers
1 Cup Water
10 oz. Enchilada Sauce (Can)
2 TBSP. Mexican Chilli Powder
1 TBSP. Ground Cumin
2 tsp(s), Ground Cumin
3 Green Onions
¼ Cup Cilantro
55
CHICKEN
MACROS:FAJITAS
3 Peppers (Green, Red, and Slice up all the peppers and the onion. Line them up
Yellow) on the bottom of the crock pot. Add the taco
1 Medium Onion seasoning and chicken broth. Then lay the chicken
1 Packet Taco Seasoning on top of the peppers and onions. After cooking on
1 lb. Boneless Skinless Chicken low for about 7 hours, take the chicken out and
Breasts shred it with a fork. Then return the chicken to the
½ Cup Chicken Broth crock pot and stir it in with the peppers and onions.
56

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