How to Cook a Full Week of Meals in a Slow Cooker (7-Day Plan)

Meal prepping doesn’t have to be a time-consuming chore—it can be a smart, stress-free way to ensure you have healthy, delicious meals ready to go all week long.

With a slow cooker, you can set it and forget it, allowing simple, wholesome ingredients to transform into flavorful dishes that support your busy lifestyle and health goals.

In this guide, we’ll walk you through a step-by-step plan to cook a full week of meals using your slow cooker.

We’ve included a 7-day plan complete with easy-to-follow recipes, a sample grocery list, and essential tips to make your meal prep efficient and enjoyable.

Planning Your Slow Cooker Meal Prep

Before you start loading your slow cooker with ingredients, it’s important to plan out your week. Here are some key steps:

• Choose Your Recipes: Pick a variety of dishes to keep your menu exciting. Aim for balanced meals featuring lean proteins, plenty of vegetables, and whole grains or legumes. Our plan below includes a mix of meat-based and plant-based recipes to suit different tastes.
• Make a Grocery List: Look at the recipes and create a comprehensive list. Many recipes share common ingredients like garlic, onions, and herbs, so buy these in bulk for convenience.
• Prep Ahead: Save time by chopping vegetables, portioning out spices, or even marinating meats the night before. Some dishes can be assembled in the slow cooker insert and refrigerated overnight.
• Invest in Quality Containers: Portion out your meals as soon as they’re done. High-quality, airtight meal prep containers make it easier to store and reheat your meals during the week.
• Set It and Forget It: The beauty of slow cooking is its hands-off approach. Once your ingredients are in, let your slow cooker work its magic while you focus on other things.

The 7-Day Slow Cooker Meal Plan

Below is our 7-day plan designed to cover dinner (with leftovers for lunch the next day) while keeping prep time minimal and nutritional value high.

Day 1: Slow Cooker Chicken and Vegetable Stew

A comforting start to the week, this stew is loaded with lean chicken, carrots, celery, and tomatoes simmered in a savory broth.

Ingredients:

• 2 boneless, skinless chicken breasts (about 6 oz each)
• 4 cups low-sodium chicken broth
• 1 large carrot, chopped
• 2 celery stalks, sliced
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes (no salt added)
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper, to taste
• 1 cup green beans, trimmed

Instructions:

1. In your slow cooker, combine chicken, carrot, celery, onion, garlic, and diced tomatoes.
2. Pour in the chicken broth and add thyme, bay leaf, salt, and pepper.
3. Cover and cook on low for 6–7 hours (or on high for 3–4 hours). In the last 30 minutes, add green beans.
4. Remove the bay leaf, shred the chicken, and stir everything together.

Pro Tip:
Garnish with fresh parsley or a squeeze of lemon juice before serving to brighten the flavors.

Day 2: Slow Cooker Lentil and Kale Soup

Packed with plant-based protein and fiber, this hearty soup features lentils, kale, and a medley of vegetables—a perfect meatless meal.

Ingredients:

• 1 cup dried lentils (rinsed)
• 1 large carrot, diced
• 2 celery stalks, sliced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth (low sodium)
• 1 teaspoon ground cumin
• 1 bay leaf
• Salt and pepper, to taste
• 2 cups chopped kale (added in the last 10 minutes)

Instructions:

1. Add lentils, carrot, celery, onion, garlic, tomatoes, and broth to the slow cooker.
2. Stir in cumin, bay leaf, salt, and pepper.
3. Cook on low for 7–8 hours (or on high for 4–5 hours). In the last 10 minutes, stir in kale.
4. Remove the bay leaf, adjust seasonings, and serve.

Pro Tip:
This soup tastes even better the next day—store leftovers in the fridge for a filling lunch.

Day 3: Slow Cooker Turkey Meatballs with Marinara

For a lean, protein-packed meal, these turkey meatballs are simmered in a rich, low-sugar marinara sauce. They work wonderfully on their own or served over a bed of steamed greens.

Ingredients:

• 1 lb lean ground turkey
• 1/4 cup almond flour (for binding)
• 1 egg white
• 1 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste
• 2 cups low-sugar marinara sauce

Instructions:

1. In a bowl, combine ground turkey, almond flour, egg white, garlic powder, oregano, salt, and pepper.
2. Form small meatballs and place them in the slow cooker.
3. Pour marinara sauce over the meatballs.
4. Cook on low for 6 hours (or on high for 3–4 hours) until the meatballs are cooked through.
5. Serve with extra sauce, and store leftovers for lunch.

Pro Tip:
Pair with steamed broccoli or zucchini noodles to keep the meal low-carb and extra filling.

Day 4: Slow Cooker Vegetable Curry

A flavorful, aromatic curry that’s bursting with vegetables and spices. This vegan-friendly dish is low in calories but high in nutrients, perfect for a meatless day.

Ingredients:

• 1 large sweet potato, peeled and cubed
• 1 red bell pepper, diced
• 1 cup cauliflower florets
• 1 onion, sliced
• 2 garlic cloves, minced
• 1 tablespoon grated ginger
• 1 can (14 oz) light coconut milk
• 1 cup vegetable broth (low sodium)
• 2 tablespoons curry powder
• Salt and pepper, to taste
• 2 cups fresh spinach (added in the last 10 minutes)

Instructions:

1. Add sweet potato, bell pepper, cauliflower, onion, garlic, and ginger to the slow cooker.
2. Stir in coconut milk, vegetable broth, curry powder, salt, and pepper.
3. Cook on low for 6–7 hours (or on high for 3–4 hours). In the last 10 minutes, add fresh spinach.
4. Stir well and serve over cauliflower rice for a low-carb option.

Pro Tip:
A dash of lime juice right before serving intensifies the flavors and adds a refreshing zing.

Day 5: Slow Cooker BBQ Pulled Chicken

Enjoy a tangy, smoky meal with this low-calorie BBQ pulled chicken recipe. The chicken cooks to tender perfection and can be served on its own or with a side salad.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1/2 cup low-sugar BBQ sauce
• 1/4 cup apple cider vinegar
• 1/4 cup water
• 1 teaspoon smoked paprika
• Salt and pepper, to taste

Instructions:

1. Place chicken breasts in the slow cooker.
2. In a bowl, mix BBQ sauce, apple cider vinegar, water, smoked paprika, salt, and pepper.
3. Pour the sauce over the chicken.
4. Cook on low for 6–7 hours (or on high for 3–4 hours) until the chicken is tender.
5. Shred the chicken in the slow cooker and stir to coat with the sauce.

Pro Tip:
This pulled chicken is versatile—serve it over a mixed green salad or with steamed veggies for a complete meal.

Day 6: Slow Cooker Moroccan Chickpea Tagine

Inspired by North African flavors, this hearty chickpea tagine is rich in fiber and spices that boost metabolism. It’s a satisfying vegan dish that keeps calories low while filling you up.

Ingredients:

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 large eggplant, cubed
• 2 carrots, sliced
• 1 red bell pepper, diced
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper (optional)
• Salt and pepper, to taste
• 1 cup low-sodium vegetable broth
• Fresh cilantro, for garnish

Instructions:

1. Add chickpeas, eggplant, carrots, bell pepper, onion, and garlic to the slow cooker.
2. Stir in cumin, cinnamon, paprika, cayenne (if using), salt, and pepper.
3. Pour in vegetable broth and stir to combine.
4. Cook on low for 7–8 hours (or on high for 4–5 hours) until vegetables are tender.
5. Garnish with chopped cilantro before serving.

Pro Tip:
A squeeze of orange juice before serving adds a subtle sweetness that complements the spices beautifully.

Day 7: Slow Cooker Ratatouille with Quinoa

Finish your week with a classic French vegetable stew paired with protein-packed quinoa. This ratatouille is light, flavorful, and perfect for a healthy, low-calorie meal.

Ingredients:

• 1 eggplant, cubed
• 2 zucchinis, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• Salt and pepper, to taste
• 1 cup vegetable broth (low sodium)
• 1 cup cooked quinoa (prepared separately)
• Fresh basil, for garnish

Instructions:

1. Combine eggplant, zucchinis, bell peppers, onion, garlic, diced tomatoes, thyme, basil, salt, and pepper in the slow cooker.
2. Pour in vegetable broth and stir gently.
3. Cook on low for 7–8 hours (or on high for 4–5 hours) until the vegetables are soft and flavors meld.
4. Stir in cooked quinoa just before serving.
5. Garnish with fresh basil leaves.

Pro Tip:
This dish improves in flavor when reheated the next day, making it an excellent option for leftovers.

Additional Tips for Slow Cooker Meal Prepping

• Multi-tasking: Use downtime to prepare your ingredients in bulk over the weekend. Chop all your vegetables, portion out proteins, and pre-measure spices.
• Label Your Meals: Clearly label your meal prep containers with the day and dish. This helps keep your week organized and ensures you don’t accidentally eat the same meal twice.
• Rotate Flavors: Experiment with different spice blends and sauces throughout the week to keep your palate excited. Variety is key to avoiding meal fatigue.
• Invest in Accessories: Silicone liners and slow cooker inserts that double as meal prep containers can save you time on cleanup and make portioning out meals easier.
• Reheat Smartly: When reheating slow cooker meals, do so gently to preserve the texture and flavor. A quick zap in the microwave or a short stint in a conventional oven works perfectly.

Conclusion

Cooking a full week of meals in your slow cooker is a fantastic way to save time, reduce stress, and maintain a healthy, balanced diet—especially for busy individuals who are mindful of their calorie intake.

With our 7-day plan, you can enjoy a variety of flavorful dishes that not only nourish your body but also support weight loss and overall well-being.

Whether you prefer lean proteins, hearty vegetarian stews, or globally inspired flavors, there’s something here to suit every taste and lifestyle.