🍲 Slow Cooker
Crockpot Peri-Peri Chicken Pasta
High-protein peri-peri meal prep. Bold flavour, low effort, sorted for the week.
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Ingredients
Method
Load the slow cooker. Add chicken breast, chicken stock, Peri-Peri Marinade, Nando's spice, salt, pepper, garlic powder, and paprika. Give it a quick stir to distribute the seasoning.
Cook the chicken. HIGH: 2–2.5 hours. LOW: 4–5 hours. Cook until the chicken is cooked through and easy to shred.
Shred the chicken. Shred directly in the slow cooker using two forks, or remove, shred, and return it to the liquid. Stir to combine.
Add the dairy. Stir in the Lancewood cream cheese and Gourmet Greek yoghurt until fully melted and the sauce is smooth. Keep stirring — it takes a minute.
Cook the pasta. Stir in the dry pasta. Cover and cook on HIGH for 30–35 minutes, stirring once halfway, until pasta is al dente. Check at 25 minutes — slow cookers vary.
Melt in the cheese. Stir in the shredded cheddar until fully melted and creamy. Taste, adjust salt if needed, and serve immediately or portion into containers.
Notes
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🍲 Slow Cooker
Slow Cooker Honey Garlic Chicken Rice Bowls
Sweet, sticky, high-protein meal prep. Four ingredients do the heavy lifting — the slow cooker does the rest.
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Ingredients
Method
Make the sauce. Mix soy sauce, honey, minced garlic, ginger, rice vinegar, sesame oil, and olive oil together in a bowl or jug.
Load the slow cooker. Place chicken breast in the slow cooker and pour the sauce over. Cook on HIGH for 2–2.5 hours or LOW for 3–4 hours. Don't push it longer — breast dries out fast.
Shred the chicken. Remove chicken and shred with two forks. Return to the slow cooker and stir to coat in the sauce.
Thicken the sauce. Stir in the cornflour and water mixture. Switch to HIGH and cook uncovered for 15–20 minutes, stirring occasionally, until the sauce thickens and coats the chicken.
Cook the rice. Cook basmati rice separately using your preferred method. Portion into containers with the chicken on top.
Serve. Top with sliced spring onions and a sprinkle of sesame seeds. Portion into 8 containers for the week.
Notes
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🍲 Slow Cooker
High-Protein Beef & Pasta Slow Cooker Bake
Creamy, cheesy comfort food that actually fits your macros. SA-adapted crockpot pasta, sorted for the week.
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Ingredients
Method
Brown the beef. Cook the mince in a skillet over medium heat, seasoning with the paprika, garlic powder, onion powder, salt, and pepper. Drain any excess fat.
Load the slow cooker. Add the cooked beef to the crockpot along with the beef stock.
Cook. Cover and cook on LOW for 2–3 hours.
Add the dairy. Stir in the cream cheese, milk, Greek yoghurt, and cottage cheese until fully melted and smooth.
Cook the pasta. Add the dry pasta, stir well, and cook for 30–40 minutes, stirring once halfway, until the pasta is al dente.
Melt in the cheese. Stir in the grated cheddar until creamy and fully combined.
Rest and serve. Let it sit for 5–10 minutes to thicken, then garnish with chopped parsley and portion into containers.
Notes
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🍲 Slow Cooker
Slow Cooker Chicken Parm Pasta
Creamy tomato and parmesan pasta with all the comfort, none of the guilt. High protein, big batch, sorted for the week.
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Ingredients
Method
Load the slow cooker. Add the chicken breast, tomatoes, tomato paste, garlic, salt, Italian seasoning, black pepper, onion powder, chilli flakes, and the 15g parmesan. Stir to combine.
Cook. HIGH for 2–3 hours or LOW for 3–4 hours, until the chicken is cooked through and shreds easily. Check it towards the end — breast can dry out if pushed too long.
Shred the chicken. Shred directly in the slow cooker with two forks, then stir back into the tomato sauce.
Part-cook the pasta. Separately, cook the pasta to only 50% — half the time on the box. It should still have a firm core. Drain and add to the slow cooker.
Add the creamy base. Stir in the cottage cheese, milk, cream cheese, and the 150g grated parmesan. Mix until smooth and the pasta finishes cooking in the sauce.
Season and serve. Taste, adjust salt and pepper, and top with fresh basil. Portion into 10 containers for the week.
Notes
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🍲 Slow Cooker
Honey-Garlic Shredded Brisket Bowls
Sweet, sticky, and seriously lean. Trimmed brisket shredded in a honey-garlic sauce — big batch, freezer-friendly, sorted for the week.
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Ingredients
Method
Load the slow cooker. Trim all exterior fat off the brisket. Add it to the slow cooker with the honey, soy sauce, garlic, ginger, vinegar, stock, onion powder, black pepper, and chilli flakes.
Cook and shred. Cook on HIGH for 4–5 hours or LOW for 5–6+ hours, until the brisket shreds easily. Shred it straight into the sauce.
Thicken the sauce. Stir the cornflour slurry into the sauce and cook on HIGH for 10–15 minutes until glossy and sticky. Skip this step if you prefer it saucier.
Portion and serve. Divide into 6 containers, on its own or over rice. Top with sesame seeds and spring onion.
Store. Freezes well for several months. Reheat in the microwave for around 4 minutes with a splash of water stirred in.
Notes
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🍲 Slow Cooker
Slow Cooker Lemon Herb Chicken Bowls
Fresh, light and seriously lean. Zesty lemon herb chicken over rice with green veg — the fresh one your meal prep was missing.
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Ingredients
Method
Load the slow cooker. Add the chicken breast. Mix the lemon juice, zest, garlic, olive oil, stock, oregano, thyme, paprika, salt, and pepper, then pour over the chicken.
Cook the chicken. LOW for 3–4 hours or HIGH for 2–2.5 hours, until the chicken shreds easily. Don't overcook — breast dries out fast.
Shred. Shred the chicken directly in the slow cooker with two forks and stir through the lemon herb sauce so it soaks up the flavour.
Steam the veg. Steam the broccoli and green beans separately, keeping them slightly firm so they stay bright and don't overcook on reheat.
Build the bowls. Layer rice on the bottom, then the shredded chicken, then the green veg on top. Finish with fresh parsley and a squeeze of lemon.
Notes
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Recipes are a great start. But if you want a full programme built around your life, your goals, and your body — that's what I do. Book a free call and let's talk.