• Fuss Free Meals

KETO Menu - August 2019


EGG ROLL BOWL

  • ADD 1-2 LBS GROUND BEEF* OR SAUSAGE* TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, BREAK UP MEAT (IF YOU PUT IT IN RAW) ADD A BAG OF COLESLAW (NO DRESSING)

  • *THE MEAT CAN BE RAW OR COOKED. IF IT IS RAW MAKE SURE IT IS AROUND 93/7 OR IT CAN MAKE YOUR MEAL GREASY AS IT COOKS

ITEMS NEEDED: 1-2 LBS GROUND BEEF OR SAUSAGE + COLESLAW (NO DESSING)


SOUR CREAM CHICKEN ENCHILADA CASSEROLE

  • ADD 4-6 CHICKEN BREASTS TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT & ½ CUP OF WATER TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, SHRED OR CHOP CHICKEN & ADD 1 CUP SOUR CREAM + 2 CUPS CHEDDAR CHEESE

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 1 CUP SOUR CREAM, 2 CUPS CHEDDAR CHEESE


STEAK BITES

  • ADD 2-4 LBS TOP SIRLOIN STEAK OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG, & ¼ - ½ CUP OF WATER TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, SLICE STEAK

  • SERVE WITH ROASTED CARROTS & CAULIFLOWER RICE

ITEMS NEEDED: 2-4 LBS TOP SIRLOIN STEAK, OPT: CAULIFLOWER RICE & CARROTS


JALAPENO BACON CHEDDAR SOUP (SPICY) (GF)

  • FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH 4-6 CUPS OF WATER (DEPENDING ON HOW MUCH SOUP YOU NEED/WANT) TO THE CROCKPOT – OPTIONAL: ADD CHICKEN TO THE MEAL

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, ADD ½ - 1 LB COOKED & CRUMBLED BACON, 8 OZ CHEDDAR CHEESE, ¾ CUP HEAVY CREAM

ITEMS NEEDED: ½ - 1 LB BACON, 8 OZ CHEDDAR CHEESE, ¾ CUP HEAVY CREAM, OPT: CHICKEN


GUMBO

  • ADD 2-3 CHICKEN BREASTS & 1 LB SAUSAGE LINKS TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT & 4 CUPS OF WATER TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, SHRED OR CHOP CHICKEN & SLICE SAUSAGE

ITEMS NEEDED: 2-3 CHICKEN BREASTS, 1 LB SAUSAGE


TUSCAN GARLIC CHICKEN (GF)

  • ADD 4-6 CHICKEN BREASTS TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT & 4-8 OZ CREAM CHEESE TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, SHRED OR CHOP CHICKEN & ADD ½ CUP HEAVY CREAM

  • SERVE OVER CAULIFLOWER RICE OR ZUCCHINI NOODLES WITH A SIDE SALAD

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 4-8 OZ CREAM CHEESE, ½ CUP HEAVY CREAM, OPT: CAULIFLOWER RICE/ZUCCHINI NOODLES + SALAD


GARLIC BUTTER BRAZILIAN STEAK (GF)

  • ADD 2-3 LBS SKIRT STEAK TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT & ¼ CUP OF WATER TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, SLICE STEAK

  • SERVE ZUCCHINI NOODLES WITH A SIDE OF BROCCOLI

ITEMS NEEDED: 2-3 LBS SKIRT STEAK, OPT: ZUCCHINI NOODLES + BROCCOLI


GREEN CHILI ENCHILADA SOUP (GF)

  • ADD 4-6 CHICKEN BREASTS TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT, 8 OZ CREAM CHEESE, & 1/2 CUP OF WATER TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, SHRED CHICKEN

  • SERVE OVER MASHED CAULIFLOWER OR CAULIFLOWER RICE

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 8 OZ CREAM CHEESE, OPT: MASHED CAULIFLOWER OR CAULIFLOWER RICE


ITALIAN PORK CHOPS (GF)

  • ADD 4-6 PORK CHOPS TO THE BAG OR FREEZE BAG WITHOUT THE MEAT

  • ADD ALL CONTENTS OF THE BAG ALONG WITH THE MEAT & ½ CUP OF WATER & TOP WITH GREEN BEANS (YOU CAN COOK SKIP THIS STEP IF YOU’D LIKE)

  • COOK ON LOW 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • SERVE OVER CAULIFLOWER RICE OR SPAGHETTI SQUASH

ITEMS NEEDED: 4-6 PORK CHOPS, OPT: GREEN BEANS, CAULIFLOWER RICE OR SPAGHETTI SQUASH


FIESTA RANCH CREAM CHEESE CHICKEN (GF)

  • ADD 4-6 CHICKEN BREASTS TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT & 8 OZ CREAM CHEESE TO THE CROCKPOT

  • COOK ON LOW FOR 8-10 HOURS OR ON HIGH FOR 4-6 HOURS

  • ONCE COOKED, CHOP OR SHRED CHICKEN

  • SERVE OVER ZUCCHINI NOODLES WITH ROASTED BROCCOLI

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 8 OZ CREAM CHEESE, OPT: ZUCCHINI NOODLES & BROCCOLI