• Fuss Free Meals

KETO Menu - February 2019


COOL RANCH CHICKEN (GF)

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

  • ADD MEAT, THE CONTENTS OF THE BAG, & 1/2 CUP OF WATER TO THE CROCKPOT

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

  • ONCE COOKED, SHRED CHICKEN

  • SERVE IN LETTUCE WRAPS OR AS A TACO SALAD

  • *YOU COULD ADD 8 OZ CREAM CHEESE WHILE COOKING TO INCREASE THE CALORIES & FAT

ITEMS NEEDED: 4-6 CHICKEN BREASTS, OPT: LETTUCE + 8 OZ CREAM CHEESE


CHICKEN LAZONE (GF)

  • STORE THE BAG IN YOUR PANTRY UNTIL YOU ARE READY TO MAKE THE MEAL

  • ADD 4-6 CHICKEN BREASTS, THE CONTENTS OF THE BAG, & 2 CUPS OF HEAVY CREAM (OR 8 OZ CREAM CHEESE & 1 CUP WATER) TO THE CROCKPOT

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

  • ONCE COOKED, SHRED OR CHOP CHICKEN

  • SERVE WITH MASHED CAULIFLOWER OR CAULIFLOWER RICE & ROASTED BRUSSEL SPROUTS

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 2 CUPS HEAVY CREAM OR 8 OZ CREAM CHEESE, OPT: MASHED OR RICED CAULIFLOWER & BRUSSEL SPROUTS


CHICKEN ENCHILADA CASSEROLE

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

  • ADD MEAT & THE CONTENTS OF THE BAG TO THE CROCKPOT

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

  • ONCE COOKED, SHRED CHICKEN & ADD 2 CUPS OF SHREDDED CHEESE

  • SERVE WITH CAULIFLOWER RICE, SPAGHETTI SQUASH, OR ZUCCHINI NOODLES

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 2 CUPS CHEDDAR CHEESE, OPT: CAULIFLOWER RICE/SPAGHETTI SQUASH/ZUCCHINI


MEXICAN CAULIFLOWER RICE

  • ADD 1-2 LBS OF GROUND BEEF (RAW* OR COOKED) TO THE BAG OR FREEZE THE BAG AS IS

  • ADD THE CONTENTS OF THE BAG ALONG WITH THE MEAT & ¼ - ½ CUP OF WATER TO THE CROCKPOT

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

  • ONCE COOKED, BREAK UP THE BEEF IF YOU PUT IT IN RAW

  • ADD CAULIFLOWER RICE ALONG WITH 2 CUPS OF SHREDDED CHEESE

  • *IF YOU ARE PUTTING YOUR BEEF IN RAW, MAKE SURE IT IS 93/7 OR LESS SO IT WILL NOT MAKE YOUR MEAL GREASY AS IT COOKS

ITEMS NEEDED: 1-2 LBS OF GROUND BEEF, CAULIFLOWER RICE, 2 CUPS SHREDDED CHEDDAR CHEESE


CHEESY RANCH CHICKEN & BROCCOLI (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 & ¼ 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 2 CUPS CHEDDAR CHEESE, ¼ CUP HEAVY CREAM, & OPT: CRUMBLED BACON

  • SERVE OVER CAULIFLOWER RICE

ITEMS NEEDED: 4-6 CHICKEN BREASTS, ¼ CUP HEAVY CREAM, 2 CUP CHEDDAR CHEESE, OPT: BACON + CAULIFLOWER RICE


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


CREAMY JALAPENO 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, ¾ CUPS OF WATER TO THE CROCKPOT

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

  • SERVE WITH MASHED CAULIFLOWER + CARROTS

ITEMS NEEDED: 4-6 CHICKEN BREASTS, 8 OZ CREAM CHEESE, OPT: CAULIFLOWER + CARROTS


CRAZY SLOW COOKER PORK CHOPS (GF)

  • ADD 4-6 BONE-IN PORK CHOPS 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

  • SERVE WITH CAULIFLOWER RICE & ROASTED BRUSSEL SPROUTS

ITEMS NEEDED: 4-6 BONE-IN PORK CHOPS, OPT: CAULIFLOWER RICE + BRUSSEL SPROUTS


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

  • BUFFALO CHICKEN BACON SOUP (GF)

  • ADD 2 LBS 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, 4-6 CUPS OF WATER (DEPENDING ON HOW MUCH SOUP YOU NEED/WANT) TO THE CROCKPOT

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

  • ONCE COOKED, SHRED OR CHOP CHICKEN, ADD 8 SLICES OF COOKED & CRUMBLED BACON, & 2-4 CUPS CHEDDAR CHEESE

ITEMS NEEDED: 2 LBS CHICKEN BREASTS, 8 OZ CREAM CHEESE, 8 SLICES BACON, 2-4 CUPS CHEDDAR CHEESE