HOLIDAY CROCKPOT MEAL PLAN

SUNDAY – Preparation

Breakfast / Prep breakfast for the week. Add 8 cups water, 2 cups steel-cut oats, 1/3 cup dried cranberries, 1/3 cup dried apricots, 1/4 tsp salt, 1 tsp cinnamon, 2 tsp vanilla extract to crockpot. Cook on low for 4 hours. Will yield 5 servings (enough for breakfast all week!).

MONDAY – day 1

Breakfast / Heat 1 cup Crockpot oatmeal in microwave for 30-45 secs. Top with 1 diced apple, 1 tsp maple syrup or honey, and 1 T. walnuts or almonds.
Snack / Strawberry Smoothie
Scoop 1 cup of frozen strawberries, your favorite kind of protein powder, (I like pea protein, and I love Nature’s Bounty vanilla and chocolate protein and vitamin powders) 1/2 banana, 1 cup unsweetened almond milk, 1 T.honey, 1 tsp cinnamon, add ice and blend
OR
3/4 cup Greek yogurt,1 T. natural nut butter or PB2, 1/2 tsp. cinnamon, stevia to taste and 1 medium apple
Lunch / Egg Salad wrap with raw veggies
2 hardboiled eggs, 1/4 cup low fat cottage cheese, 1 T. yellow mustard, 1/2 tsp dried dill, salt and pepper to taste. Add to low calorie wheat tortilla and veggies (lettuce, cucumber, etc., if you wish)
Snack / Half a sliced orange bell pepper and 1T humus, 1 T. natural almond and 1/2 banana sliced
Dinner / Taco Chicken Bowls
Add 1 1/2 lbs chicken breasts, 1 (16 oz.) jar organic salsa, 1 (15 oz.) black beans – drained, 1/2 lb frozen corn, 1 T. chili powder, 1 1/2tsp. cumin, 1 1/2 tsp. minced garlic, 1/2tsp. dried oregano, 1/4 tsp. cayenne pepper, 1/4 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. Substitutes for rice can be quinoa or half a sweet potato.

TUESDAY – day 2

Breakfast / Heat 1 cup Crockpot oatmeal in microwave for 30-45 secs. Top with 1 diced apple, 1 tsp maple syrup or honey, and 1 T. walnuts or almonds.
Snack / Mexican Chocolate Honey –1 scoop Chocolate protein powder, 1 cup unsweetened almond milk, 1 tsp. cinnamon, 1 tsp. honey, 1 T. natural PB, add ice and blend
OR
3/4 cup non-fat Greek yogurt with honey to taste and 1/2 cup berries
Lunch / Leftovers from yesterday – Taco Chicken Bowls
Snack / 2 stalks celery and 2 T. natural peanut butter
Dinner / Balsamic Roast Beef– Serves 6-8 – Slow Cooker on high for 4 hrs. (save enough for tomorrow’s lunch) I don’t eat red meat. I’ve substituted both chicken and fish, and it’s all yummy!
2.5 lbs roast beef, boneless
4 cloves garlic, minced
1 cup beef broth – low sodium
1/2 cup balsamic vinegar
1 T. honey
1 T. low sodium soy sauce
1 T.Worcestershire sauce
1/2 tsp. Red pepper flakes
Side dishes:
1 cup sliced peppers & onions
1 tsp olive oil
10 asparagus
1C baby red potatoes boiled

WEDNESDAY – day 3

Breakfast / Heat 1 cup Crockpot oatmeal in microwave for 30-45 secs. Top with 1 diced apple, 1 tsp maple syrup or honey, and 1 tbsp walnuts or almonds.
Snack / Snickerdoodle
Vanilla or Chocolate protein powder 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
OR
3/4 cup yogurt, 1 T. natural nut butter or PB2, 1/2 tsp. cinnamon, and 1 medium apple
Lunch / Balsamic Roast Beef with asparagus and pepper, onion and potatoes
Snack / 1/2 cup low fat cottage cheese with 1/2 cup cucumber
OR
sliced apple and 1T natural peanut butter
Dinner / Pumpkin Turkey Chili(I ADORE this recipe!)
Heat olive oil in large pot and brown turkey stirring often. Drain and discard any excess fat. Put turkey in slow cooker, add 1 chopped onion, 1 (28 oz.) can diced tomatoes, 1 (16 oz.) can pureed pure pumpkin, 1 (15 oz.) can of kidney beans, 1 (15 oz.) can black beans, 1 tbsp pumpkin pie spice, 1 tbsp chili powder, mix all together, cover and cook on low for 4-6 hours.

THURSDAY - day 4

Breakfast / Heat 1 cup Crockpot oatmeal in microwave for 30-45 secs. Top with 1 diced apple, 1 tsp maple syrup or honey, and 1 T walnuts or almonds.
Snack / Vanilla or chocolate protein powder, 1 T. almond butter, 1 tsp. vanilla extract, 1/2 tsp. cinnamon, 1 c. unsweetened almond milk
OR
3/4 cup plain Greek yogurt, 1 T. natural nut butter or PB2, 1/2 tsp. cinnamon, stevia to taste and 1 medium apple
Lunch / Pumpkin Turkey Chili leftovers over brown rice or spaghetti squash
Snack / Salsa Boats
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.
Dinner / Honey Mustard Pork TenderloinMakes 8 servings (save one for tomorrow’s lunch)
Whisk together 1/4 c. honey, 1/4 c. low sugar maple syrup or additional honey, 1/3 cup mustard, 1/2 c orange juice, 1 T. balsamic vinegar, 1/2 tsp paprika, 1/2 tsp salt, 1/4tsp pepper, 1/2 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:
  1. Grill medium heat..internal temp 145 degrees
  2. Roast in oven, 425 bake for 25-30 minutes, internal 145 degrees...broil for 5 minutes to get the top lightly browned
  3. Crockpot first brown both sides in skillet before transferring to crockpot, cook on high for 4 hours
Serve with steamed 1 cup steamed broccoli and squeeze some lemon.

FRIDAY – day 5

Breakfast / Heat 1 cup Crockpot oatmeal in microwave for 30-45 secs. Top with 1 diced apple, 1 tsp maple syrup or honey, and 1 tbsp walnuts or almonds.
Snack / Orange Sunrise: 1 scoop Vanilla Protein powder, 1/2 cup orange juice, 1/2 cup unsweetened almond milk, 1 tsp. vanilla extract, 4 pineapple chunks, 2 strawberries, add ice and blend.
OR
1/2 cup cottage cheese with 1/4 cup pineapple or fruit of choice
Lunch / Honey Mustard Pork Tenderloin with steamed broccoli
Snack / 1/4 cup hummus and 1 cup raw veggies
Dinner / Greek Crockpot Chicken with Quinoa(save a serving for tomorrow’s lunch)
In slow-cooker, combine 1/2 cup chicken broth, 2 T. lemon juice, 1 T. honey, 1 T.dried oregano, 1 T. minced garlic, 1/2 tsp onion powder. Add a 1/2 sliced red onion and 1 lb. chicken cut into cubes or strips, and 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 directed on package. Spoon 1/4 cup yogurt or hummus over cooked quinoa. Place1/4 of the chicken and onions onto quinoa. Top with tomato, cucumber, and red pepper strips if desired.

Lora Cheadle, JD, CHt - Life Choreographer

303-994-4945 | |