Slow cookers are a convenient way for busy people to prepare healthy dishes ahead of meal time. Use fresh and nutrient-dense ingredients to create healthy recipes, and eat slow-cooked foods to eliminate fast-food habits that can pack on the pounds.
Cook and Plan your Meals
Step 1
Cut up nutritional ingredients such as onions, carrots and sweet potatoes, lean protein like chicken breast and combine with whole wheat pasta or brown rice. Place ingredients into a slow-cooker and add fat-free flavor enhancers like rosemary, oregano, black pepper, salt and water or vegetable broth. Cook on low for five hours or until ready and eat roughly 1/2 cup per serving with a side salad. Divide leftovers into single-serving portions and store for later meals.
Step 2
Save time by making a batch of healthy slow-cooked meals for one week’s worth of lunches or dinners. Eat a low-calorie breakfast such as 1/4 cup of granola with yogurt and fruit or two egg whites scrambled with vegetables. Pack slow-cooked meals such as eggplant, and lentil and tomato stew for lunch or have this for dinner with a green salad or side of fruit. If you want to eat all your meals from the slow cooker, make vegetable and low-fat cheese frittatas and eat for breakfast.
Step 3
Get in at least 115 minutes per week of vigorous-intensity activity such as running or bicycling. Practice two days per week of resistance training exercises such as Pilates, weightlifting or calisthenics.
Step 4
Track your daily calorie intake with a food journal. Aim to reduce daily consumption by 250 to 500 fewer calories than you expend, to lose 1/2 to 1 pound per week.
Things You'll Need
- Slow cooker
- Recipe book
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