Let’s face it, we’re busier than ever. Many Americans these days are juggling between being parents, teachers, employees, partners, and family members. That’s a lot for one human, not to mention many times I’m sure taking care of oneself is an afterthought. THAT is why I love healthy meals I can set and forget aka a slow cooker meal, crockpot meal, or insta-pot meal. This blog will be broken down into two categories based on the two meal plans I set my clients up with. One meal plan is flexible and follows a “plate it style” to ensure you are getting the right balance of FFCs (fiber-filled carbohydrates), vegetables, and protein. The other is more dialed in and based on a 40/30/30 macro plan and relies on the right portions of food. 

Flexible Nutrition Crock Pot Recipes

These recipes contain carbs but don’t let that discourage you. Carbs somehow got this bad rep, but the reality is our bodies need carbs, and what matters in the types of carbs you consume. The following recipes are filled with the high fiber carbs you want and need. 

Vegan Slow Cooker Stew with Chickpeas and Spinach

Ingredients:

• 1 tsp. olive oil
• 1 medium onion, chopped
• 1 medium green bell pepper, chopped
• 1 medium red bell pepper, chopped
• 2 cloves garlic, coarsely chopped
• 2 cups low-sodium organic vegetable broth
• 1 (14.5-oz.) can diced tomatoes, no added salt
• 2 15-oz. cans chickpeas (garbanzo beans), drained, rinsed
• 1 Tbsp. curry powder
• 1 Tbsp. pure maple syrup
• 1 Tbsp. fresh ginger, finely chopped 
• ½ tsp. sea salt (or Himalayan salt)
• ½ tsp. ground black pepper
• 1 dash ground cayenne pepper (optional)
• 1 medium head cauliflower, cut into florets
• 1 (10-oz.) bag raw baby spinach
• 1 cup lite coconut milk

Instructions: 

1. Heat oil in a medium nonstick skillet over high heat.
2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
3. Add garlic; cook, stirring frequently, for 1 minute.
4. Place onion mixture in a 3-quart slow cooker.
5. Add broth, tomatoes (with juice), chickpeas, curry powder, maple syrup, ginger, salt, black pepper, and cayenne pepper. Mix well; cover. Cook on high for 3 hours.
6. Add cauliflower. Mix well; cover. Cook on high for 1 hour.
7. Add spinach and coconut milk. Mix well; cover. Cook on high for 10 minutes, or until spinach wilts.

*Recipe Notes: To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:

1. Turn 6-quart Instant Pot to high sauté setting.
2. Heat oil to hot.
3. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.
4. Add garlic; cook, stirring frequently, for 1 minute.
5. Add broth, tomatoes, chickpeas, curry powder, maple syrup, ginger, salt, black pepper, cayenne pepper (if desired), and cauliflower. Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 12 minutes.
6. Follow the manufacturer’s guide for natural release and wait until the cycle is complete. Carefully unlock and remove the lid, taking care that there is no remaining steam.
7. Add spinach and coconut milk; mix well. Cover and wait for spinach to wilt, approximately 5 minutes.
8. Serve immediately.

Instant Pot Beef Stew

Ingredients:

• 2 Tbsp. olive oil
• 1½ lbs. raw lean beef stew meat
• 3 Tbsp. whole wheat flour
• 1 medium onion sliced thin
• 2 medium celery stalks cut diagonally into 2-inch pieces
• 6 medium carrots cut in half lengthwise, cut into 2-inch pieces
• 2 bay leaves
• ¾ tsp. sea salt (or Himalayan salt)
• ½ tsp. ground black pepper
• 3 cups low-sodium organic beef broth

Instructions:

1. Turn Instant Pot to sauté. Add oil and beef; cook, stirring frequently, for 5 to 6 minutes, or until beef starts to brown.
2. Add flour; cook, stirring frequently, for 1 minute.
3. Add onion, celery, carrots, bay leaves, salt, pepper, and broth to Instant Pot. Cover and seal Instant Pot; cook, on stew/meat setting, for 35 minutes. 
4. Release pressure to vent immediately. Let sit for 10 minutes. Remove lid and discard bay leaves.

Why not do breakfast in the crockpot? 

This recipe comes from Sippy Cup Mom Blog and is one of my personal favorites. You don’t have to be a mom to enjoy this recipe because who doesn’t love a healthy breakfast that’s ready to go in the morning?

Overnight Crockpot Breakfast Casserole

Ingredients:

• 2 pounds Ground Sausage
• Shredded Cheddar Cheese, 4 cups
• 1 Bag of Frozen Shredded Hash Browns
• 1 Bag of Frozen Diced Green Peppers, Red Peppers and Onions (or you can not be lazy like me and use fresh!)
• 1 Cup of Milk
• 18 Medium Eggs
• Salt and Pepper

Directions:

1. Cook ground sausage in a skillet
2. Spray crockpot with Pam.
3. Fill the bottom of the crockpot with shredded hashbrowns.
4. Add in the sausage, peppers, onions, and cheese. Mix together.
5. In a separate bowl, add the eggs and whisk together. Add 1 cup of milk and salt and pepper. Whisk together again.
6. Pour the egg mixture into the crockpot and mix it together.
7. Cook on low for 7-8 hours and serve in the morning!

40/30/30 Macro Meals 

This one comes from Confessions of a Fit Foodie Blog. The great thing about all these recipes is that they are calorie friendly and can be tweaked to accommodate every diet. 

21 Day Fix Instant Pot Bean-less Chili

Ingredients:

• 1.5 pounds ground beef (or sub ground chicken or ground turkey)
• 2 cloves garlic, chopped
• 1 tablespoons olive oil
• 1 large onion, diced
• 1/2 cup chopped celery
• 1 1/2 cups carrots, peeled and diced
• 1 cup of bell peppers, diced
• 2 cups of zucchini, cut into half-moons
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon oregano
• 1 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1 15-ounce can tomato puree or tomato sauce
• 2 small (10oz) cans of tomatoes with green chilies

Instructions:

1. Set your Instant Pot to Saute and brown beef until beef is thoroughly cooked, adding garlic for the last minute. Drain excess fat, set aside.
2. Add oil, onions, celery, carrots, peppers, and seasonings to the Pot and saute until onions are translucent. Add zucchini, cooked beef, tomatoes, and sauce to the pot and stir.
3. Cover IP and be sure the valve is set to sealing. Set to manual and cook for 20 minutes. After cook time, switch to venting for quick release.
4. Top chili with cilantro and avocado, if desired!
5. For the Stovetop – In a large saucepan or dutch oven, brown beef until beef is thoroughly cooked, adding garlic for the last minute. Drain excess fat. Remove beef from pot and set aside. Add oil, onions, celery, carrots, peppers, and seasonings to the pot and saute until onions are translucent. Add zucchini, cooked beef, tomatoes, and sauce to the pot and stir. Bring to a boil over medium-high heat, then reduce to a simmer. Cook for 30-45 minutes or until the veggies are tender.

Slow Cooker Chicken and Quinoa with Spring Vegetables 

It’s very important to eat seasonally so you could easily substitute Fall vegetables in this meal. Check out this blog for some Awesome Fall Recipes. 

Ingredients:

• 1½ cups dry quinoa
• 1 lb. raw chicken breast, boneless, skinless, cut into 1-inch cubes
• 7 cups low-sodium organic chicken broth, divided use
• 4 cloves garlic, finely chopped
• 1 tsp. dried basil (or chives or parsley)
• Sea salt (or Himalayan salt) and ground black pepper (to taste; optional)
• 6 tsp. prepared pesto sauce
• 3 cups fresh or frozen peas
• 1 Tbsp. fresh lemon juice
• 2 tsp. olive oil
• 2 cups shredded (or grated) carrots
• 1 bunch asparagus, cut into bite-sized pieces (about 2 cups)
• ½ cup grated Parmesan cheese

Instructions:

1. Place quinoa, chicken, 4 cups broth, garlic, and basil in a 3-quart slow cooker. Season with salt and pepper if desired. Mix well and cover; cook on low for 3 to 3½ hours, or until chicken is not pink and quinoa is tender. The mixture will be very thick and sticky.
2. Remove lid. Add remaining 3 cups broth, 1 cup at a time, until mixture resembles the consistency of risotto. You may not need to add all of the broth.
3. Add pesto sauce, peas, and lemon juice; mix well and cover. Set aside.
4. Heat oil in a medium nonstick skillet over medium-high heat.
5. Add carrots; cook, stirring frequently, for 2 to 3 minutes, or until carrots are tender-crisp.
6. Add asparagus; cook, stirring frequently, for 2 to 3 minutes, or until asparagus is tender-crisp.
7. Fold carrot mixture into quinoa mixture; mix well.
8. Top each serving with 1 Tbsp. cheese.

*Recipe Notes: To make this recipe in an Instant Pot (programmable pressure cooker), follow these instructions:

1. Turn 6-quart Instant Pot to high sauté setting.
2. Heat oil to hot.
3. Add carrots; cook, stirring frequently, for 3 to 4 minutes, or until carrot is tender-crisp.
4. Add garlic and asparagus; cook, stirring frequently, for 1 minute.
5. Add quinoa, chicken, 2 cups broth, basil, salt (if desired), and pepper (if desired). Follow manufacturer’s guidelines for locking lid and preparing to cook. Set to pressure cook on high for 8 minutes.
6. Follow the manufacturer’s guide for quick release and wait until the cycle is complete. Carefully unlock and remove the lid, taking care that there is no remaining steam.
7. Add pesto, thawed peas, lemon juice, and cheese; mix well. Cover and wait for the cheese to melt, approximately 5 minutes.
8. Serve immediately.

If you feel like you are wanting more recipes, tips, and tricks to living your healthiest life, I have lots more tips where those came from. All of my meal plans include access to hundreds of recipes and short, easy, all levels workouts. If you have any specific recipes you would like or fitness program questions, always feel free to reach out to me. Thanks for reading I hope this information was useful and finds you in a space of the heart. 

Love and Light Always, 

Sarah

“Sarah Savino is my recommended Wellness and Nutrition Coach who resides in Colorado but has a community of clients she guides and manages nationally. She has her frequent retreats that her clients are encouraged but not required to attend and someone who knows first hand how it is to be overworked and overweight. She is a living truth that once within the right community and with the right guide, everything is possible. She can be reached thefitphilanthropist@gmail.com and facebook.com/sarah.savino IG- the_fit_philanthropist ”- Dr. Shakib, your Irvine Posture Chiropractor