1. Instant Pot Steel Cut Oats with Protein Boost

~38g protein, ~12g fiber per serving | Makes 6 servings

Ingredients:

• 1.5 cups steel cut oats
• 4 cups water
• 1 cup unsweetened soy milk
• 6 scoops vanilla protein powder
• 6 tbsp chia seeds
• 6 tbsp ground flaxseed
• 3 cups Greek yogurt (0% fat)
• 1.5 cups mixed berries
• 6 tbsp almond butter
• 2 tsp vanilla extract
• Pinch of salt

Instant Pot Instructions:

1. Add oats, water, and salt to Instant Pot
2. Pressure cook HIGH 4 minutes, natural release 10 minutes
3. Stir in soy milk and vanilla extract
4. Let cool 15 minutes, then portion into 6 containers
5. Top each with: 1 scoop protein powder, 1 tbsp each chia/flax, 1/2 cup Greek yogurt, 1/4 cup berries, 1 tbsp almond butter
6. Store refrigerated up to 6 days

2. Instant Pot Egg Bite Meal Prep (Makes 18 bites = 6 servings of 3 each)

~40g protein, ~11g fiber per 3-bite serving

Ingredients:

• 12 large eggs
• 1.5 cups cottage cheese (4% fat)
• 1 cup shredded cheese
• 1.5 cups cooked black beans
• 6 tbsp hemp hearts
• 1.5 cups chopped spinach
• 3/4 cup diced bell peppers
• 6 tbsp ground flaxseed
• Salt, pepper, garlic powder to taste
• 1 cup water (for Instant Pot)

Instructions:

1. Blend eggs, cottage cheese, and seasonings until smooth
2. Mix in vegetables, beans, hemp hearts, and flaxseed
3. Grease silicone egg bite molds or muffin cups
4. Fill each cup 3/4 full with mixture
5. Add 1 cup water to Instant Pot, place trivet inside
6. Stack filled molds on trivet, cover with foil
7. Pressure cook HIGH 8 minutes, quick release
8. Cool completely, store in refrigerator up to 5 days

To serve: Heat 3 egg bites in microwave 30-45 seconds

3. Instant Pot Lentil & Quinoa Breakfast Bowl Base

~36g protein, ~14g fiber per serving | Makes 6 servings

Ingredients:

• 1 cup dried red lentils
• 1 cup quinoa, rinsed
• 3 cups vegetable broth
• 1 cup water
• 12 large eggs (for topping)
• 1.5 cups Greek yogurt
• 6 tbsp tahini
• 1.5 cups baby spinach
• 6 tbsp pumpkin seeds
• 1.5 avocados (add fresh when serving)
• 6 tbsp nutritional yeast
• Spices: turmeric, cumin, garlic powder

Instant Pot Instructions:

1. Add lentils, quinoa, broth, water, and spices to Instant Pot
2. Pressure cook HIGH 12 minutes, natural release 10 minutes
3. Fluff with fork and let cool
4. Hard boil eggs separately (or use Instant Pot egg method)
5. Portion lentil-quinoa mixture into 6 containers
6. Top each with: spinach, 2 hard-boiled eggs, 1/4 cup Greek yogurt, 1 tbsp each tahini/pumpkin seeds/nutritional yeast
7. Add fresh avocado when ready to eat

4. Mega Protein Overnight Oats (6-Day Batch)

~39g protein, ~13g fiber per serving

Ingredients:

• 3 cups old-fashioned oats
• 6 servings protein powder (vanilla or chocolate)
• 6 cups milk
• 4.5 cups Greek yogurt (0% fat)
• 3/8 cups chia seeds
• 3/8 cups ground flaxseed
• 1/2 cups almond butter
• 3 cups mixed berries
• 6 tbsp hemp hearts
• 2 tbsp vanilla extract

Instructions:

1. Use hand-mixer to blend all ingredients expect oats and hemp hearts if using
2. Portion out oats into containers (1/2cup each)
3. Evenly distribute liquid mixture into each container
4. Seal and refrigerate overnight (keeps 6 days)
5. Top with fresh berries and stir before eating

5. Instant Pot Breakfast Burrito Filling (Makes 6 burritos)

~41g protein, ~15g fiber per burrito

Burrito Filling:

• 12 large eggs
• 1.5 cups cooked black beans
• 1.5 cups cooked pinto beans
• 1 cup shredded cheese
• 1.5 cups diced bell peppers
• 1 cup diced onions
• 6 tbsp hemp hearts
• 2 tbsp olive oil

Assembly (per burrito):

• 1 large high-fiber tortilla
• 1/6 of egg mixture
• 1/4 cup Greek yogurt
• 2 tbsp salsa
• 1/4 avocado (add fresh)

Instant Pot Instructions:

1. Sauté onions and peppers in Instant Pot using sauté function
2. Add beans, beat eggs and pour over mixture
3. Stir constantly for 2-3 minutes until eggs are scrambled
4. Add cheese and hemp hearts, mix well
5. Cool completely, then portion for burritos
6. Assemble burritos, wrap in foil, freeze up to 3 months

To reheat: Microwave frozen burrito 2-3 minutes, flipping halfway

6. High-Protein Chia Pudding (6-Serving Batch)

~37g protein, ~12g fiber per serving

Ingredients:

• 1.5 cups chia seeds
• 6 cups unsweetened soy milk
• 6 scoops vanilla protein powder
• 3 cups Greek yogurt
• 6 tbsp almond butter
• 6 tbsp ground flaxseed
• 3 cups mixed berries
• 6 tbsp chopped almonds
• 3 tbsp maple syrup (optional)

Instructions:

1. Whisk protein powder with soy milk until completely smooth
2. Add chia seeds and maple syrup, whisk well
3. Let sit 5 minutes, whisk again to prevent clumping
4. Divide into 6 containers
5. Refrigerate 4+ hours or overnight
6. Top each with: 1/2 cup Greek yogurt, 1 tbsp almond butter, 1 tbsp flaxseed, 1/2 cup berries, 1 tbsp almonds
7. Keeps 5-6 days refrigerated

Instant Pot Bonus Tips:

Perfect Hard-Boiled Eggs (for meal prep):

• Place 12 eggs on trivet with 1 cup water
• Pressure cook HIGH 5 minutes, quick release
• Ice bath immediately, store peeled in refrigerator

Steel Cut Oats Base Recipe:

• Cook large batches and freeze portions
• Reheat with liquid and customize toppings

Bean Cooking:

• Cook dried beans in bulk: 1 cup dried = 3 cups cooked
• Freeze in 1.5-cup portions for easy meal prep

Storage & Reheating:

• Overnight oats & chia puddings: Ready to eat cold
• Egg bites: Microwave 30-45 seconds
• Breakfast bowls: Microwave 1-2 minutes, add fresh toppings
• Burritos: Microwave from frozen 2-3 minutes
• Steel cut oats: Add splash of milk, microwave 1-2 minutes