7 Day Clean Eating Crockpot Challenge Meal Plan and Recipes
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- Lynne Holmes
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1 7 Day Clean Eating Crockpot Challenge Meal Plan and Recipes Day 1: Crock Pot Chicken Tacos: 1 ½ lbs chicken breasts 16 ounce jar of salsa (mild, medium or hot you choose) Juice from 1 lime 2 tsp cumin Corn tortillas Toppings - Cilantro, chopped - Greek yogurt lettuce tomatoes green onions, sliced - avocado 1. Place chicken breasts into the crockpot with one jar of salsa, juice from one lime and 2 tsp cumin slightly stir. Set the crockpot for 4-10 hours (depending on the length of time you will be gone). 2. Shred the chicken mixture with a fork 3. Place chicken taco meat onto corn tortillas (2 tortillas = 1 serving) 4. Top with cilantro, Greek yogurt, lettuce, tomatoes, green onions and avocado (all are optional, but make the tacos extra yummy) Day 2: Buffalo Chicken stuffed peppers: -1 lb chicken breasts - 1 medium onion, sliced -1/2 teaspoon each: dried parsley, dried dill, dried chives, garlic powder, onion powder -sea salt and pepper to taste
2 -4 peppers (I like yellow and orange but will settle for green) -1/2 cup hot sauce -1/4 cup butter 1. Place chicken breasts, onion, spices, hot sauce and butter all in a crock pot the morning of and set on low heat for 8 hours or so to get shredded chicken 2. Once you get home, shred the chicken (sometimes at this point I ll cook up a cup of quinoa and throw it in to get more volume!) and preheat the oven to Chop the tops off your bell peppers and bring a pot of water to boiling. Once pot of water is boiling put peppers in for 3 minutes. 4. After peppers are removed carefully from the boiling hot water, place into a pan for the oven. Place shredded chicken (and maybe quinoa mixture) into the peppers. 5. Place content in the oven for 25 minutes and serve immediately! I top with cheese! Day 3: Crock Pot Chili with Beans: 2 medium onions, chopped 2 garlic cloves, peeled and minced 2 tsp olive oil 1 bay leaf, crushed ½ tsp oregano 1 lb ground turkey 2 T chili powder 1 (14.5 oz) can diced tomatoes, do not drain 1 (14.5 oz) can kidney beans 1 tsp sea salt 1 ½ T apple cider vinegar 1 tsp chipotle powder (more or less depending on how spicy you want it!)
3 Toppings: Parsley (garnish; as desired) Plain Greek yogurt (garnish; as desired) 1. Brown ground turkey in a skillet over med-high heat until no longer pink, drain and put into crock pot 2. Heat oil in the skillet over medium heat and cook onion and garlic until tender and translucent (about 10 min). Add to crock pot 3. Add the rest of the ingredients to crock pot; stir to combine 4. Cook for 8-10 hours on low or 4-6 hours on high 5. Serve hot and garnish with parsley and plain Greek yogurt as desired Day 4: Irish Stew: 1 lb boneless lamb, cubed (or Beef, or Pork, or Tempeh if aiming to be vegetarian) 3/4 tsp sea salt 1/8 tsp black pepper 1 medium-sized carrot, sliced 1/2 large onion, diced (or a smaller onion) 1 1/2 medium-sized potatoes, diced 1/2 bay leaf 1 ½ cups water 1/8 cup (2 Tbsp) dry small pearl tapioca 1/2 can small, tender peas To prepare: 1. Grease slow cooker with olive oil. 2. Place cubed lamb (or your protein choice) in the bottom of slow cooker. Season with salt and pepper. 3. Add carrots, onion, potatoes, and bay leaf, in layers. 4. Stir in water and tapioca. 5. Cover and cook on high for 90 minutes. Turn down to low and cook for 8 hours. 6. Add peas for last hour of cooking.
4 7. Remove bay leaf before serving. Per Serving; 280 calories, 8g total fat, 65 mg cholesterol, 580 mg sodium, 27g total carbohydrate (6g fiber, 5g sugar), 25g protein, 80%dv vitamin A, 20% dv vitamin C, 4% dv calcium, 20% dv iron. Day 5: Crockpot Balsamic Pork: 2 pounds boneless pork shoulder roast (sirloin roast) Sea salt & black pepper to taste 1/2 tsp garlic powder 1/2 tsp red pepper flakes 1/3 cup chicken or vegetable broth 1/3 cup balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon honey 2-3 garlic cloves 1. season pork with salt, garlic powder, and red pepper flakes and place into the slow cooker. 2. Push garlic cloves into the meat. 3. Mix together the broth, vinegar, Worcestershire sauce and pour over the pork. 4. Drizzle honey over the top of the pork. 5. Cook 4 hours on high or 6-8 hours on low 6. Once the pork is cooked and tender, remove from the slow cooker with tongs and into a serving dish. It should shred easily. Pour juice over top for delicious flavor. Day 6: Black Bean Taco Chili: 1.5 lb chicken breast 15oz can black beans, rinsed and drained 15 oz corn, drained 3 cloves of garlic, minced 1 cup green bell peppers, chopped 1 jalapeño, seeded and diced 15 oz can petite tomatoes 1 cup yellow onion, chopped 2.5 cups of chicken broth
5 Baking spices to taste: black pepper, cayenne pepper, chili powder, red pepper flakes, sea salt. Additional items/toppings: tortilla chips, Monterey jack cheese, Greek yogurt Instructions: 1. Place all ingredients in the crockpot (except for toppings). 2. Set on low for 8-10 hours. 3. Serve with tortilla chips, cheese and Greek yogurt. Day 7: Slow Cooked Zesty Zucchini Chicken: Ingredient list: l lb boneless, skinless chicken breasts 1/2 small onion, chopped 1 small zucchini, chopped 1/2 green pepper, chopped 1 clove garlic, minced ¼ tsp onion powder ¼ tsp sea salt 1/2 tbsp Italian seasoning 1/8 cup fresh cilantro, chopped 1 ½ (14.5 oz) can tomato sauce (no sugar added) 1/2 cup shredded cheddar jack cheese Instructions: 1. Place all ingredients in the slow cooker except for the cheese. Stir to combine 2. Cover and cook on low for 6-8 hours (or high for 3-4 hours) or until chicken is cooked through. 3. Plate your chicken and immediately top with cheese (you can put the cheese over top of the chicken while it is still in the slow cooker in the last 20 minutes of cooking, however it is easier to measure when you top it after plating.) Serving suggestions: Serve over spaghetti squash, whole grain pasta or brown rice 21 day fix: 1 red, 1 green, ½ purple, 1 blue Alternative Recipe: Slow-Cooker Meatloaf: (21 Day Fix Approved) 6 servings
6 1 cup rolled oats 2 lb. ground beef 2 eggs /2 cup organic no-sugar-added tomato sauce 3/4 cup Parmesan cheese Sea Salt and pepper to taste 2 tsp. onion powder 1 tsp. garlic powder 1 tbsp. dried parsley 1 tbsp. mustard 2 tsp. dried minced onion 1 tbsp. Worcestershire sauce 1. Spray slow-cooker with nonstick cooking spray. 2. Combine all ingredients into a large bowl. 3. Crumble ground beef over mixture and stir well to combine. 4. Shape into an oval loaf; place in a 5-quart slow cooker. 5. Cover and cook on Low until a meat thermometer reads 160 degrees F (71 degrees C), 5 to 6 hours. (Optional: Whisk a little ketchup, mustard, and Worcestershire sauce in a small bowl; spoon sauce over meat loaf. Continue cooking on Low until heated through, about 15 minutes.) 6. Remove from slow-cooker and let stand 10 minutes before cutting. This would be EXCELLENT served with a side of my Mashed Cauliflower, too!
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