Slow cooked meal preps by Kyle Smith. 19 recipes, 8 to 18 servings each, built for
portioning a week at a time. Macros are per serving as published in the book.
How to find your daily calories & protein
Step 1 — Daily calories
Bodyweight (lbs) × 11–12 = daily calories for fat loss. 200 lbs × 12 = 2,400/day;
180 lbs × 11 = 1,980/day. Higher end if you are very active, lower end if sedentary.
Track your weight 7–14 days; if it is not moving, drop 150–200 calories and reassess.
Step 2 — Protein goal
Bodyweight (lbs) × 0.8–1.0. At 180 lbs that is 145–180g/day; at 200 lbs,
160–200g/day. When in doubt, aim higher.
Step 3 — Get a digital food scale
Eyeballing food is the fastest way to stall progress. Weigh proteins, measure carbs and fats,
and learn true portion sizes.
Step 4 — Track daily
Log meals, snacks, sauces and oils in MyFitnessPal, Cronometer or Lose It.
Consistency beats perfection.
Guajillo Prep: Deseed the guajillo peppers first, then drop them into a wide pot of boiling water and let them roll at a steady boil for 10–12 minutes until softened and the kitchen smells like dried pepper tea—rich, earthy, and warm. Drain, set aside to steam dry for a minute (no stacking them into a pile), then move them straight into the blender.
Birria Sauce: Add the boiled guajillos, 50 g chipotle in adobo, 6 garlic cloves, cumin, smoked paprika, oregano, splash apple cider vinegar, 2 bay leaves, and 1 cup of bone broth into a high-speed blender and run until the sauce turns into a spreadable, aerated red puree that looks whipped, not watery, carrying deep pepper sweetness with smoky chipotle heat.
Beef Cook: Place the cubed top sirloin into the slow cooker, pour the birria sauce evenly over the surface, add 1 more cup bone broth in a wide pour, season aggressively with salt and cracked black pepper, then slow-cook on LOW for 6–8 hours until the beef shreds under the slightest pressure from a fork.
Protein Queso Fold: Pre-blend cottage cheese, cream cheese, 1 garlic clove, and 100 g Tostitos Salsa Con Queso until ultra-smooth, then pour the blended queso across the shredded beef in the crockpot and fold in broad, outward mixing motions until fully incorporated into a creamy birria- queso beef.
Spanish Rice: Pre-blend 50 g chipotle with 2 cups bone broth, whisk in tomato paste and salt, scatter rice flat like a wide rice-sheet on the surface, then simmer until absorbed and fluffy. Assemble Bowls: Spoon rice into bowls first, layer with the creamy queso-folded birria beef, then finish with optional yogurt, lime, or cracked black pepper. Optional: Add some fresh avocado, and cojita cheese. adjust macros accordingly and ENJOY
3.5 lb top sirloin steak, trimmed and cut into large chunks
1½ cups beef bone broth
2 tbsp Worcestershire sauce
2 tbsp low-calorie soy sauce
1 medium green bell pepper, sliced
1 medium red bell pepper, sliced
½ cup white onion, chopped
4 cloves garlic, minced
1 tbsp garlic powder
1 tbsp onion powder
1 tsp smoked paprika
2 tsp ranch powder
Salt & pepper to taste Rice
4 cups dry instant white rice (Minute Rice)
Cheese Sauce (Blend Separately)
200 g fat-free cottage cheese
62 g Rico’s cheese sauce
1 packet Kraft mac & cheese powder
120 g ⅓-less-fat cream cheese
½ cup hot water or broth (plus more as needed) Finish
200 g reduced-fat mozzarella, shredded
Instructions
Spray slow cooker with nonstick spray. Add 3.5 lb sirloin, 1½ cups beef broth, 2 tbsp Worcestershire, 2 tbsp soy sauce, bell peppers, onion, garlic, 1 tbsp garlic powder, 1 tbsp onion powder, 1 tsp smoked paprika, 2 tsp ranch powder, and salt & pepper to taste.
Cover and cook on LOW 6–7 hours or HIGH 3–4 hours, until steak shreds easily. Shred directly in the slow cooker and mix with juices and veggies.
While steak finishes, cook 4 cups dry instant rice according to package directions using water or broth. Fluff and set aside.
In a blender, combine 200 g cottage cheese, 62 g Rico’s cheese sauce, 1 packet mac & cheese powder, 120 g reduced-fat cream cheese, and ½ cup hot water or broth. Blend until smooth and pourable, adding liquid 1 tbsp at a time if needed.
In the last 5 minutes of slow cooking, sprinkle 200 g reduced-fat mozzarella evenly over the steak mixture. Cover until melted.
To serve, portion ⅛ of the rice into each bowl, top with ⅛ of the steak & veggie mixture, and drizzle with cheese sauce just before serving.
⭐ Meal-Prep Notes 1. • Stores 2-3 days refrigerated 2. • Reheats best with a splash of broth 3. • Optional add-ons: mushrooms, banana peppers, hot sauce
Lime, juice + zest – 1 lime (~2 Tbsp juice + zest)
Instructions
Season & Add Chicken Place 4 lb chicken breast into the slow cooker. Sprinkle evenly with 1 oz taco seasoning and pour in ½ cup chicken broth.
Slow Cook Cover and cook on LOW 6–7 hours or HIGH 3–4 hours, until the chicken is tender and easily shreddable.
Blend the Queso Sauce In a blender, combine 600 g cottage cheese, 120 g cream cheese, 120 g cheese sauce, 72 g mac & cheese powder, and ½ cup chipotle peppers. Blend until smooth.
Shred & Add Sauce (Final 30 Minutes) Shred the chicken directly in the slow cooker. Pour in the blended queso sauce, stir well, cover, and cook on LOW for 30 minutes.
Melt the Cheese Stir in 200 g reduced-fat cheddar cheese until fully melted and creamy.
Prepare Rice & Assemble Cook 520 g Minute rice according to package directions. Stir in 1 cup chopped cilantro and juice + zest of 1 lime. Divide rice and queso chicken into 10 servings.
Add 4.25 lb flank steak, garlic powder, onion powder, salt & pepper, cumin, chili powder, ½ cup chipotle peppers, ½ cup ROTEL, and ½ cup bone broth to the slow cooker. Stir to coat steak evenly.
Cook HIGH 4 hours or LOW 7 hours, until steak is tender and easily shreds.
In a blender, combine 650 g cottage cheese, 200 g reduced-fat cream cheese, Kraft cheese powder, ¼ cup chipotle peppers, and 2–3 tbsp bone broth. Blend until silky smooth.
Cook 450 g dry rice according to package directions (yields ~9 cups cooked). Set aside. (i use minute rice to save time)
With 20 minutes left, shred steak in the slow cooker, stir in all cooked rice, then pour in the blended chipotle queso sauce. Mix thoroughly.
Top with reduced-fat shredded cheddar, switch heat to LOW, cover, and let melt for 20 minutes until creamy and fully combined. Portion into 10 servings. equally distribute rice
Minute Rice (enough dry rice to yield 5 cups cooked)
800 g fat-free cottage cheese
120 g ⅓-less-fat cream cheese
120 g premium cheddar cheese
2 packets Kraft mac & cheese powder
200 g reduced-fat shredded cheddar
2 cups broccoli florets
Instructions
Add 4 lb chicken breast to the slow cooker. Season with 1 tbsp onion powder, 1 tbsp garlic salt, 2 tbsp ranch seasoning, 1 tbsp herbs & garlic seasoning, 1 tsp salt, and ½ tsp black pepper. Pour in 1 cup chicken bone broth.
Cover and cook on LOW 6–7 hours or HIGH 3–4 hours, until chicken is tender. Shred directly in the slow cooker.
In a blender, combine 800 g fat-free cottage cheese, 120 g reduced-fat cream cheese, 120g cheddar, and 2 packets mac & cheese powder. Blend until smooth and creamy.
Prepare Minute Rice separately, cooking enough dry rice to yield 5 cups cooked. Set aside.
During the last 30 minutes of slow cooking, pour in the blended cheese sauce. Add 200 g reduced-fat shredded cheddar and 2 cups broccoli florets. Stir well until melted and broccoli is tender.
Just before serving, fold in the 5 cups cooked rice. Mix until evenly combined and creamy.
⭐ Meal-Prep Notes • Stores 2-3 days refrigerated or freeze • Reheats best with a splash of water or broth • Great base for hot sauce, buffalo, or sriracha drizzle
4 lb top round beef, thinly sliced against the grain
1 cup beef bone broth
1 cup premium light soy sauce
2 tbsp hoisin sauce
2 tbsp sriracha sauce
4 tbsp rice vinegar
2 stevia packets (or 1 tbsp brown sugar equivalent)
3 cloves garlic, minced
1 red bell pepper, sliced
2 whole jalapeños, sliced (optional)
Thickener (Added Last Hour)
2 tbsp cornstarch
2–3 tbsp broth (for slurry)
Rice (Cook Separately)
400g Minute white rice (dry, cooked per package directions)
Garnish (Optional)
Green onions
Sesame seeds
Instructions
(Optional but recommended) Lightly spray a skillet and sear sliced beef 2–3 minutes per side to lock in flavor.
Add beef to the slow cooker along with 1 cup bone broth, 1 cup soy sauce, 2 tbsp hoisin, 2 tbsp sriracha, 4 tbsp rice vinegar, garlic, bell pepper, jalapeños, and stevia. Stir to coat evenly.
Cover and cook on LOW 6 hours.
in the final hour, whisk 2 tbsp cornstarch with 2–3 tbsp broth until smooth. Stir into the slow cooker, switch to HIGH, and cook 1 additional hour until sauce thickens.
While sauce thickens, cook 400 g Minute rice according to package directions.
Portion 1/9 of the rice into each container, top with 1/9 of the Mongolian beef, and garnish with green onions or sesame seeds if desired.
⭐ Meal-Prep Notes 1.• Stores 4–5 days refrigerated 2.• Sauce thickens more as it cools 3.• Swap rice for cauliflower rice for lower carbs
½ cup chicken bone broth (¼ cup for chicken + ¼ cup for sauce)
2 tsp Italian seasoning (1 tsp for chicken + 1 tsp for sauce)
1 tbsp fresh lemon juice
60 g sun-dried tomatoes, chopped
3–4 cups fresh spinach
100 g shredded parmesan cheese
150 g reduced-fat cheddar cheese
150 g reduced-fat mozzarella cheese
½ cup fresh basil, chopped
1–2 tsp garlic powder
1 tsp onion powder
Salt & black pepper to taste
Optional: pinch paprika or red pepper flakes
Instructions
Add 4 lb chicken breast to the slow cooker. Season with 1–2 tsp garlic powder, 1 tsp onion powder, 1 tsp Italian seasoning, salt, and pepper. Pour ¼ cup bone broth over the top.
Cover and cook on HIGH for 4 hours (or LOW 6–7 hours) until chicken is tender and shreddable.
In a blender, combine 550 g cottage cheese, 150 g cream cheese, ¼ cup bone broth, 1 tsp Italian seasoning, and 1 tbsp lemon juice. Blend until completely smooth.
With 1 hour remaining, add 60 g sun-dried tomatoes and 3–4 cups spinach directly to the slow cooker. Let wilt.
Shred the chicken in the crockpot. Pour in the blended sauce, then add ½ cup basil, 100 g parmesan, 150 g cheddar, and 150 g mozzarella. Cover and cook 20–30 minutes until creamy and thick.
Cook 400 g Minute rice separately per package directions. Fold cooked rice into the crockpot until fully coated. Portion into 10 containers.
Season + Sauce → Place 3 lb (1360 g) chicken flat in the crockpot. Sprinkle 1 tsp garlic powder, 1 tbsp Italian seasoning, 1 tsp basil, 2 minced garlic cloves, ½ tsp salt, and ½ tsp pepper evenly across the top of the chicken. Pour 1½ cups (360 ml) pizza sauce over the surface to cover the chicken.
Slow Cook → Cover and cook on LOW (≈190°F / 88°C) for 5–6 hours until the chicken shreds easily. If it doesn’t, add +30 minutes.
Shred + Mix Cream Cheese → Shred chicken in the pot. Add 120 g cream cheese and stir until mixed in (≈90 seconds to fully combine). Pepperoni + Mozz Melt → Add 100 g turkey pepperoni and 200 g mozzarella on top, cover, and cook 20 more minutes until fully melted.
Final Mix → Stir everything together until creamy (30–45 seconds). Portion + Wrap → Add ~140 g cheesy pizza chicken per tortilla. Add 1 provolone slice (≈10 g) per tortilla. Fold burrito-style and air fry at 375°F (190°C) for 6 minutes, flipping halfway (or pan-toast 3 minutes per side).
Add 4 lb chicken breast, 1 cup salsa verde, 1 cup chicken broth, and ¼ cup taco seasoning to the slow cooker and add the ½ cup green chilis for extra heat. Stir lightly to coat chicken.
Cover and cook on LOW 6–7 hours or HIGH 3–4 hours, until chicken shreds easily.
Shred chicken directly in the slow cooker using two forks and mix into the cooking liquid.
In a blender, combine 200 g cottage cheese, 75 g cream cheese, 250 g reduced-fat cheddar, 100 g mozzarella, and 100g queso blanco. Blend until smooth, adding 2–4 tbsp slow-cooker liquid if needed.
Pour cheese sauce into shredded chicken. Stir well, cover, and let sit on WARM 10–15 minutes until fully melted and creamy.
Lay out 11 tortillas and fill each with about 1 cup chicken nacho mixture. Roll into burritos. Optional: crisp in a skillet with light oil spray 1–2 minutes per side.
Allow to cool down for 20-30 mins then roll up in tin foil or meal container and refrgierate for 2-3 days or freeze for up to 30 days.
10 Kirkland chicken sausage links (finely chopped or food-processed)
8 whole eggs
400 g liquid egg whites
10 slices center-cut bacon, cooked & chopped
510 g frozen Potatoes O’Brien
300g reduced-fat cheddar cheese
11 Mission Carb Balance flour tortillas
Taco seasoning (to taste, ~1–1½ tbsp total)
Nonstick spray or 1 tsp oil
Instructions
Spray the slow cooker with nonstick spray. Add 510 g frozen Potatoes O’Brien directly to the bottom and spread evenly.
Finely chop or food-process 10 chicken sausage links. Sauté in a skillet over medium heat with ½–1 tbsp taco seasoning and a light spray of oil for 4–5 minutes until heated through. Add sausage on top of the potatoes.
In a bowl, whisk 8 whole eggs with 400 g egg whites and ½ tbsp taco seasoning. Pour evenly over the potato-sausage mixture.
Cover and cook on HIGH 2–3 hours, until eggs are fully set.
During the last 30 minutes, sprinkle in 300 g reduced-fat cheddar and fold in 10 slices cooked, chopped center-cut bacon. Cover and let melt.
Spoon mixture evenly into 11 tortillas, roll into burritos, and serve or wrap for meal prep.
⭐
Meal-Prep Notes 2.• Stores 2-3 days refrigerated 3.• Freezes well up to 2 months 4.• Reheat in air fryer or skillet for best texture
Add 5 lb chicken breast, 1½ cups buffalo sauce, 2 ranch packets, minced garlic, paprika, garlic powder, onion powder, salt, and black pepper to the slow cooker. Stir to coat chicken evenly.
Cook HIGH 4–5 hours or LOW 6–7 hours, until chicken is tender and shreds easily.
In a blender, combine 300 g reduced-fat cream cheese, 500 g fat-free cottage cheese, and 2–3 tbsp liquid from the slow cooker. Blend until completely smooth.
Shred chicken directly in the slow cooker, then pour in the blended buffalo-cream sauce. Stir until chicken is fully coated and creamy.
Cook 450 g white rice according to package directions. Stir cooked rice and 350 g shredded cheddar into the slow cooker until thick and evenly combined.
Weigh the finished mixture, divide evenly into 15 portions, fill tortillas, wrap tightly, and store for meal prep or freezer.
6 g ancho chile powder (divided: blended + spice add-in)
250 g reduced-fat shredded cheddar
(melt-in finish)
Instructions
Add 4 lb ground beef, 1 cup ROTEL, and ½ cup bone broth to the slow cooker. Stir, cover, and cook LOW 3 hours, breaking up beef halfway through. (optional just let it ride)
Cook 300 g instant white rice according to package directions until fluffy. Set aside.
In a blender, combine 650 g cottage cheese, 100 g Rico’s cheese, 120 g reduced-fat cream cheese, 4 tbsp taco seasoning, and tbsp ancho chile powder. Blend until thick and ultra- smooth.
Stir cooked rice into the beef, then pour in the blended queso.
Add 250g reduced-fat shredded cheddar, stir, and let melt on LOW 10–15 minutes until creamy and cohesive.
Divide mixture evenly into 18 portions, fill tortillas, roll tight, and store for meal prep or freezer.
16 oz protein cavatappi pasta, dry (Banza or similar)
800 g fat-free cottage cheese
200 g ⅓-less-fat cream cheese
200 g reduced-fat cheddar cheese
200 g regular cheddar cheese
2 packets Kraft mac & cheese powder
8 slices center-cut bacon, cooked & chopped
½ cup (120 ml) Frank’s RedHot Buffalo Sauce
2 cups (480 ml) low-sodium chicken broth
1 tsp garlic powder
1 tsp onion powder
1 tsp smoked paprika
1 tsp salt
½ tsp black pepper
(adjust seasonings for your preference)
Instructions
Slow Cooker Base Add 4 lb chicken breasts, 2 cups chicken broth, and ½ cup buffalo sauce to the slow cooker. Season with 1 tsp garlic powder, 1 tsp onion powder, 1 tsp smoked paprika, 1 tsp salt, and ½ tsp black pepper.
Cook the Chicken Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours, until chicken shreds easily with forks.
Cook the Pasta While chicken cooks, boil 16 oz protein cavatappi pasta in salted water until al dente. Drain and set aside.
Make the Cheese Sauce In a blender, combine: 800 g fat-free cottage cheese 200 g ⅓-less-fat cream cheese 200 g reduced-fat cheddar 200 g regular cheddar 2 packets mac & cheese powder Blend until completely smooth. Add 2–4 tbsp chicken broth if needed to thin.
Shred & Combine Remove chicken from slow cooker and shred. Return chicken to cooker, then stir in cooked pasta and all blended cheese sauce until evenly coated.
Finish with Bacon Fold in 8 slices chopped center-cut bacon. Taste and adjust with extra buffalo sauce or salt if needed. Serve immediately or portion for meal prep.
1 lb (16 oz) protein cavatappi pasta (Banza or similar)
8 slices uncured center-cut bacon
700 g fat-free cottage cheese
200 g ⅓-less-fat cream cheese
200 g reduced-fat mozzarella (added at end)
100 g shredded Parmesan
3 tsp ranch seasoning mix (plus 1 tsp extra for sauce)
1 tbsp onion powder
1 tbsp garlic powder
1 tsp smoked paprika
5 cloves garlic, minced
1 cup chopped kale (optional)
Salt & pepper to taste
Instructions
Add 4 lb chicken breast, 2 cups chicken bone broth, 5 minced garlic cloves, 3 tsp ranch seasoning, 1 tbsp onion powder, 1 tbsp garlic powder, 1 tsp smoked paprika, and salt & pepper to the slow cooker. Cook on LOW 6–7 hours or HIGH 3–4 hours, until chicken shreds easily.
While chicken cooks, pan-fry or air-fry 8 slices bacon until crispy (10–12 minutes). Chop and set aside.
n a blender, combine 700 g cottage cheese, 200 g reduced-fat cream cheese, 100 g Parmesan, and 1 tsp ranch seasoning. Blend until smooth, adding up to ½ cup extra bone broth only if needed to thin.
Shred chicken directly in the slow cooker and stir in the blended ranch cheese sauce until fully combined.
Boil 1 lb protein cavatappi pasta in salted water until al dente (8–10 minutes). Drain well and stir pasta into the creamy chicken mixture, adding a splash of broth if needed.
Sprinkle in 200 g reduced-fat mozzarella and mix until melted and creamy. Top with chopped bacon and fold in 1 cup chopped kale if using.
⭐
Meal-Prep Notes 2. • Keeps 2-3 days refrigerated 3. • Reheat with a splash of broth or water 4. • Swap kale for spinach or peas if desired
4 cups cheese tortellini (Rana Cheese Lovers; use a high-protein version if you can find one)
2 cups Rao’s Homemade Marinara
100 g ⅓-reduced-fat cream cheese
350 g fat-free cottage cheese
100 g shredded parmesan cheese
100 g reduced-fat mozzarella cheese
3 garlic cloves, minced
1 tbsp garlic powder
1 tbsp onion powder
1 tsp smoked paprika
1 tbsp Italian seasoning
Salt & pepper to taste
Instructions
Lightly spray the slow cooker. Add 4 lb chicken breast to the bottom and season evenly with 1 tbsp garlic powder, 1 tbsp onion powder, 1 tsp smoked paprika, 1 tbsp Italian seasoning, 3 minced garlic cloves, salt, and pepper.
Pour 2 cups Rao’s Homemade Marinara directly over the seasoned chicken, ensuring it’s evenly coated.
Cover and cook on LOW for 6 hours (or HIGH for 3–4 hours) until the chicken is tender and easily shreddable.
In a blender, combine 350 g fat-free cottage cheese and 100 g reduced-fat cream cheese. Blend until completely smooth and creamy.
Shred the chicken directly in the slow cooker. Pour in the blended sauce, then stir in 100 g parmesan, 100 g reduced-fat mozzarella, and 4 cups Rana tortellini until fully coated.
Cover and cook on LOW for 20 minutes, until the tortellini is tender and the sauce thickens. Taste, adjust seasoning if needed, and portion into 10 high-protein servings.
Hit slow cooker with olive oil spray and then add 4lbs of 96/4 beef (optional break up the beef and brown first) to slow cooker.
Add 4 tbsp taco seasoning, ½ cup beef bone broth, and ½ cup hot/taco sauce to the slow cooker. Stir well. Cook HIGH 3–4 hours or LOW 6–7 hours.
In a blender, combine 900 g fat-free cottage cheese, 150 g reduced-fat cream cheese, 120 g Rico’s cheddar cheese sauce, and 1 Kraft cheese powder packet. Blend until completely smooth.
With 30 minutes left on LOW, pour the blended queso sauce into the slow cooker along with 200 g reduced-fat shredded cheddar and 1 chopped red bell pepper. Stir to combine.
While queso finishes, cook 18 oz Protein+ pasta according to package directions. Drain well.
Fold cooked pasta into the slow cooker, stir until fully coated and creamy, then portion into 10 servings.
Add 2.25 lb flank steak to the slow cooker. Season with salt, black pepper, garlic powder, onion powder, chili powder, and ancho chili powder. Add 40 g chipotle peppers on top and pour in ½ cup bone broth.
Cook HIGH 3.5–4 hours or LOW 7–8 hours, until steak is tender and shreddable.
Shred steak directly in the slow cooker and mix into the chipotle broth.
In a blender, combine 600 g fat-free cottage cheese, 100 g Rico’s cheddar sauce, and 100 g reduced-fat cream cheese. Blend until ultra-smooth, then pour over the shredded steak. Warm on LOW 10–15 minutes.
Cook 16 oz Banza shells according to package directions. Drain well.
Stir cooked pasta into the slow cooker, then add 120 g reduced-fat shredded cheddar. Mix until melted, creamy, and fully coated. Divide into 8 servings.
Add 4 lb top round steak, 2 cups bone broth, Italian seasoning, basil, garlic powder, salt, and black pepper to the slow cooker. (use olive oil spray first)
Cook LOW 6–7 hours or HIGH 3.5–4 hours, until steak is fork-tender.
Shred steak directly in the slow cooker using two forks.
In a blender, combine 1,000g fat free cottage cheese, 250g ricotta, 2tbsp tomato paste, garlic powder, Italian seasoning, and salt & pepper. Blend until smooth.
Stir blended sauce into shredded steak, then add sun-dried tomatoes and spinach. Cover and cook LOW 30 minutes.
Turn heat off, stir in 100 g mozzarella until melted, then fold in cooked Protein+ pasta or portion pasta separately.
