Low Carb Freezer to Slow Cooker or Instant Pot Meal Plan by:

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1 Table of Contents Recipes Lasagna Soup... Keto Lime Pork Chops... Mexican Pot Roast... Meatball Pizza Bake... Beef Short Ribs... Lemon Garlic Chicken Slow Cooker Labels... 7 Instant Pot Labels... 8 Shopping List... 9 Sides Suggestions Extra Shopping List Assembly Instructions... 2

2 Meal Lasagna Soup Ingredients: 2 pounds of Italian Sausage sweet onion 2 teaspoons minced jarred garlic 2 oz cans of fire roasted tomatoes Tablespoon Italian seasoning 2 teaspoons red pepper flakes teaspoon paprika teaspoon garlic salt oz beef broth cup cottage cheese ½ cup heavy whipping cream cup shredded mozzarella ½ cup shredded parmesan cheese fresh basil leaves Slow Cooker Directions: hours on low Serving size: Dice onion. Brown Italian Sausage, breaking it into pieces. Place meat, onions, garlic, tomatoes, beef broth and seasonings in the slow cooker. Cook for - hours. Place cottage cheese in blender to liquefy. Pour into the soup with the cream. Stir to combine. Cook on low another 0 minutes. Right before serving garnish with fresh basil and cheeses. Freezer Bag Instructions: Dice onion Brown Italian Sausage, breaking it into pieces. Place meat, onions, garlic, tomatoes, beef broth and seasonings in the freezer safe gallon bag. Place cottage cheese in blender to liquefy. Place in another freezer safe gallon bag with heavy cream. Label bags and lay flat to freeze. Remove from freezer the night before cooking The morning of cooking place contents of meat mixture bag into slow cooker For Slow Cooker: Cook on low for - hours in slow cooker For Instant Pot: Close lid & close valve. Cook on Manual/Pressure Cook, high pressure for 0 minutes in Instant Pot. Pour in 2nd bag (of cottage cheese & heavy cream). Cook until everything is warmed through, up to 0 more minutes in the slow cooker. Instant Pot Instructions:.... Dice onion. On Saute function, brown Italian Sausage, breaking it into pieces. Place meat, onions, garlic, tomatoes, beef broth and seasonings in the Instant Pot. Close lid & close valve. Cook on Manual/ Pressure Cook, high pressure for 0 minutes. Quick release. Place cottage cheese in blender to liquefy. Pour into the soup with the cream. Stir to combine. Cook on saute until everything is warmed through Right before serving garnish with fresh basil and cheeses. Side suggestions: Side salad

3 Meal 2 Lime Pork Chops Ingredients: Slow Cooker Directions:.. 4- hours on low lbs Pork Chop- Bone In ½ Cup Salsa / cup Lime Juice ⅔2/ cup chicken broth (for Instant Pot only) ½ teaspoon Ground Cumin ¾ teaspoon Garlic Powder ¾ teaspoon Salt ¾ teaspoon Black Pepper Serving size: Mix all spices in a bowl and rub mixture onto pork chops. Mix salsa and lime juice together and place in slow cooker with pork chops Cook on low for 4- hours. Freezer Bag Instructions: Mix all spices in a bowl and rub mixture onto pork chops. Place pork chops in a freezer safe gallon bag with lime juice and salsa. Label bag & lay flat to freeze. Remove from freezer the night before cooking If cooking in Instant Pot, place trivet in bottom of Instant Pot and pour in ⅔ cup of chicken broth. Place contents of bag on top of trivet. Close lid & close valve. Cook on Manual/ Pressure Cook, high pressure for 8 minutes. Natural release for 0 minutes then quick release. If cooking in Slow Cooker, place contents of freezer bag into slow cooker Cook on low for 4- hours. Instant Pot Instructions:... Mix all spices in a bowl and rub mixture onto pork chops. Place trivet in bottom of Instant Pot, plus ⅔ cup of chicken broth. Place pork chops on trivet. Mix salsa and lime juice together and pour over pork chops Close lid & close valve. Cook on Manual/ Pressure Cook, high pressure for 8 minutes. Natural release for 0 minutes then quick release. Side suggestions: Grilled asparagus

4 Meal Mexican Pot Roast Ingredients: 8-0 hours on low ½ lbs beef chuck roast 2 teaspoons garlic powder teaspoon ground cumin ½ teaspoon ground coriander salt teaspoon freshly ground black pepper 2 tablespoons no sugar tomato paste 2 tablespoons Worcestershire Sauce 2 cups no sugar Salsa cup beef broth Cheese and sour cream for toppings Serving size: -8 Freezer Bag Instructions: Season roast with spices. Smear with tomato paste, Worcestershire. Place in a freezer safe gallon bag with Salsa and broth. Label bag & lay flat to freeze. Remove from freezer the night before cooking Place contents of freezer bag into slow cooker or Instant Pot For Slow Cooker: Cook 8-0 hours on low. For Instant Pot: Close lid & close valve. Cook on Manual/Pressure Cook, high pressure for 0 minutes. Natural release. Shred meat and return to juice. Instant Pot Instructions: Slow Cooker Directions:.... Season roast with spices. Place roast in the slow cooker. Smear with tomato paste, Worcestershire. Pour Salsa and broth over the meat. Cover and cook 8-0 hours on low. Shred meat and return to juice..... Season roast with spices. Place roast in the Instant Pot. Smear with tomato paste, Worcestershire. Pour Salsa and broth over the meat. Close lid & close valve. Cook on Manual/ Pressure Cook, high pressure for 0 minutes. Natural release. Shred meat and return to juice. Side suggestions: Lettuce Wraps

5 Meal 4 Meatball Pizza Bake hours on low Ingredients: 4 2 oz bags of Italian Meatballs 2 24 oz jars of no sugar pasta sauce oz package of pepperoni 8 oz package of shredded cheese Pizza toppings of your choice Slow Cooker Directions:.... Serving size: -8 Spray slow cooker with non stick spray. Chop pepperoni. Add meatballs, pasta sauce, and chopped pepperoni, then mix thoroughly. Cook on HIGH for hours or LOW for hours. Top with cheese and melt. Serve with pizza toppings of your choice. Freezer Bag Instructions: Chop pepperoni. Place all ingredients except cheese and toppings in a freezer safe gallon bag. Label & lay flat to freeze. Remove from freezer the night before cooking Place contents of freezer bag into slow cooker. For Slow Cooker: Cook for high for hours or on low for. For Instant Pot: Divide contents of freezer bag into 2 spring form pans that fit into your Instant Pot. Place trivet in bottom of Instant Pot with one cup of water. Make foil sling to place in bottom to form handles to lift pans out with. Stack both spring form pans inside. Close lid & close valve. Cook on Manual/ Pressure Cook, high pressure for 0 minutes. Quick release. Top with cheese and melt. Serve with pizza toppings of your choice. Instant Pot Instructions:.... Chop pepperoni. Get out 2 spring form pans that will fit into your Instant Pot. Add meatballs, pasta sauce, and chopped pepperoni to each pan and then mix thoroughly. Place trivet in bottom of Instant Pot with one cup of water. Make foil sling to place in bottom to form handles to lift pans out with. Stack both spring form pans inside. Close lid & close valve. Cook on Manual/ Pressure Cook, high pressure for 0 minutes. Quick release. Top with cheese and let melt. Serve with pizza toppings of your choice. Side suggestions: Side salad

6 Meal Beef Short Ribs 8 hours on low Ingredients: lbs boneless beef short ribs 2 teaspoons paprika Salt and black pepper ½ cup onion cup red wine 4 tablespoons sugar free ketchup 2 tablespoons worcestershire sauce 2 teaspoons liquid smoke 2 teaspoons stevia Slow Cooker Directions:... Serving size: -8 Chop onion. Season ribs with paprika and salt and pepper. Place in slow cooker with onions. Mix rest of ingredients and pour over ribs. Cook on low for 8 hours. Freezer Bag Instructions: Chop onion. Season ribs with paprika and salt and pepper. Place in freezer safe gallon bag with onions. Mix rest of ingredients and pour over ribs. Label and lay flat to freeze. Remove from freezer the night before cooking Place contents of bag into slow cooker or Instant Pot. For Slow Cooker: Cook on low for 8 hours. For Instant Pot: Cook on Manual/Pressure Cook, high pressure for 2 minutes. Natural release. Instant Pot Instructions:.... Chop onion. Season ribs with paprika and salt and pepper. Place in Instant Pot with onions. Mix rest of ingredients and pour over ribs. Cover & close valve. Cook on Manual/Pressure Cook, high pressure for 2 minutes. Natural release. Side suggestions: Cheesy Cauliflower Mashed Potatoes

7 Meal Lemon Garlic Chicken 4- hours on low Ingredients: teaspoon dried oregano ½ teaspoon salt ¼ teaspoon black pepper boneless, skinless chicken breasts 2 tablespoons butter ¼ cup water tablespoons lemon juice 2 teaspoons jarred minced garlic teaspoon chicken bouillon granules Fresh parsley for garnish Slow Cooker Directions:.. Serving size: Combine dried oregano, minced garlic, salt and black pepper. Rub onto chicken breasts. Place all ingredients in slow cooker and cook on low for 4- hours. Add parsley on plates with chicken for garnish. Freezer Bag Instructions: Combine dried oregano, garlic, salt and black pepper. Rub onto chicken breasts. Place all ingredients in a freezer safe gallon bag. Label & lay flat to freeze. Remove from freezer the night before cooking For Slow Cooker: Place contents of bag into slow cooker the morning of cooking Cook on low for 4- hours. For Instant Pot: Place trivet in Instant pot with ⅔ cup of water. Place bag contents in Instant Pot. Close lid & valve. Cook on Manual/Pressure Cook, high pressure for minutes. Natural release for 0 minutes then quick release. Add parsley on plates with chicken for garnish. Instant Pot Instructions:... Place trivet in Instant pot with ⅔ cup of water. Combine dried oregano, minced garlic, salt and black pepper. Rub onto chicken breasts. Place all ingredients in Instant Pot Close lid & valve. Cook on Manual/Pressure Cook, high pressure for 0 minutes. Natural release for minutes then quick release. Add parsley on plates with chicken for garnish. Side suggestions: Cauliflower Mash

8 Slow Cooker Labels Lasagna Soup Place meat mixture bag into slow cooker. Cook on low - hours. Add 2nd bag. Cook 0 minutes. Garnish with fresh basil and cheeses. - hours on low Meatball Pizza Bake Cook on high for hours or on low for. Top with cheese and melt. Serve with pizza toppings of your choice. hours on low Lime Pork Chops Cook on low for 4- hours. 4- hours on low Beef Short Ribs Cook on low for 8 hours on low Mexican Pot Roast Cook 8-0 hours on low. Shred meat and return to juice. 8-0 hours on low Lemon Garlic Chicken Cook on low for 4- hours. Add parsley and baste chicken. Cook on high another -0 minutes. 4- hours on low

9 Instant Pot Labels Lasagna Soup Close lid & close valve. Cook on Manual/Pressure Cook, high pressure for 0 minutes. Quick release. Liquefy cottage cheese in blender. Stir it and cream into soup. Cook on saute until warmed. Garnish with basil and cheeses. -20 minutes on high Meatball Pizza Bake Divide contents of bag into 2 spring form pans. Place trivet in bottom with one cup of water. Stack pans one on top of the other. Close lid & close valve. Cook on manual, high pressure for 0 minutes, quick release. Top with cheese and pizza toppings. -20 minutes on high Lime Pork Chops Place trivet in bottom of Instant Pot & pour in 2/ cup of chicken broth. Place contents of bag on top of trivet. Close lid & close valve. Cook on Manual/Pressure Cook, high pressure for 8 minutes. Natural release for 0 minutes then quick release. -0 minutes on high Beef Short Ribs Cover & close valve. Cook on Manual/Pressure Cook, high pressure for 2 minutes. Natural release. 0 minutes on high Mexican Pot Roast Close lid & close valve. Cook on Manual/Pressure Cook, high pressure for 0 minutes. Natural release. Shred meat & return to juice. 0 minutes on high Lemon Garlic Chicken Place trivet in bottom of IP. Place all ingredients in IP. Close lid & valve. Cook on Manual/Pressure Cook, high pressure for 0 minutes, natural release for minutes, then quick release. Garnish with parsley. -0 minutes on high

10 Shopping List Meat: Produce: sweet onion fresh basil leaves Fresh parsley for garnish, 2 pounds lbs ½ pounds 4 2 oz oz lbs Italian Sausage Pork Chop- Bone In beef chuck roast bags of Italian Meatballs package of pepperoni boneless beef short ribs skinless and boneless chicken breasts Cans/Jars/Boxes/Dry Goods: Spices Other: Italian seasoning Red pepper flakes Paprika Garlic salt Ground Cumin Garlic Powder Salt Black Pepper Granulated garlic Ground coriander Dried oregano Cooking spray Gallon size freezer safe gallon bags, 2, 2 2,,, 2,,, 2 oz 2/ 2 ounces 20 oz oz oz 2 24 oz 8 oz 2 oz 2 teaspoons 2 teaspoons 2 oz Refrigerator/Freezer: 8 oz 4 oz ½ 8 oz oz Minced jarred garlic cans of fire roasted tomatoes cup chicken broth beef broth Chicken bouillon granules Salsa Lime Juice Worcestershire Sauce no sugar tomato paste jars of no sugar pasta sauce 8 oz red wine sugar free ketchup liquid smoke stevia lemon juice cottage cheese heavy whipping cream cup shredded mozzarella cup shredded parmesan cheese Cheese for topping Sour cream for topping package of shredded cheese butter, 2, 2, 2, 4 4

11 Side Suggestions.... Side salad Grilled asparagus Lettuce Wraps Side Salad Cheesy Cauliflower Mashed Potatoes Cauliflower Mash Shopping List Produce: Spices: 4 Salt Pepper Refrigerator/Freezer: 2 oz 2 oz ½ ½ oz Mixed greens Bundle of asparagus Lettuce heads of cauliflower heavy cream butter cup shredded cheddar cheese cup parmesan cheese heavy whipping cream, 4 2,,, Recipes: Cauliflower Cheesy Mashed Potatoes 2 heads of cauliflower 4 Tbsp heavy cream 2 Tbsp butter ½ cup shredded cheddar cheese salt and pepper to taste Instructions:.... Clean and chop the cauliflower into small to medium pieces. Place in a microwave safe bowl with cream and butter. Microwave, uncovered, on high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high. Remove from the microwave and puree in a high speed blender or food processor until smooth. Stir in cheese. Season with salt and pepper to taste. Cauliflower Mash 2 heads cauliflower ½ cup parmesan cheese 2/ cup heavy whipping cream 2 tablespoon butter teaspoon pepper Instructions:. Cook cauliflower till tender in boiling water. Stir in rest of ingredients.

12 Shopping List Baking Aisle: Cans/Jars/Boxed: Meat: Spices: Produce: Bottled: Refrigerator/Freezer: Bread: Other:

13 Assembly Instructions Dice onion. Brown Italian Sausage, breaking it into pieces. Chop pepperoni. From recipe Lasagna Soup place browned sausage, cup diced onions, garlic, tomatoes, beef broth and seasonings in the freezer safe gallon bag. Place cottage cheese in blender to liquefy. Place in another freezer safe gallon bag with heavy cream. Label bags Lasagna Soup and lay flat to freeze. From recipe Lime Pork Chops mix all spices in a bowl and rub mixture onto pork chops. Place pork chops in a freezer safe gallon bag with lime juice and salsa. Label bag Lime Pork Chops & lay flat to freeze. From recipe Mexican Pot Roast season roast with spices. Smear with tomato paste, Worcestershire. Place in a freezer safe gallon bag with Salsa and broth. Label bag Mexican Pot Roast & lay flat to freeze. From recipe Meatball Pizza Bake place chopped pepperoni and rest of ingredients except cheese and toppings in a freezer safe gallon bag. Label Meatball Pizza Bake & lay flat to freeze. From recipe Beef Short Ribs season ribs with paprika and salt and pepper. Place in freezer safe gallon bag with ½ cup chopped onions. Mix rest of ingredients and pour over ribs. Label Beef Short Ribs and lay flat to freeze. From recipe Lemon Garlic Chicken combine dried oregano, garlic, salt and black pepper. Rub onto chicken breasts. Place all ingredients in a freezer safe gallon bag. Label Lemon Garlic Chicken & lay flat to freeze.

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