Recipe 1: Turkey & Lentil Power Bowl

Makes 6 servings | ~35g protein, 12g fiber per serving

Ingredients

• 1.5 lbs ground turkey
• 1 cup dried green or brown lentils
• 1 cup brown rice
• 2 cups diced carrots
• 2 cups diced sweet potato
• 1 cup green beans, trimmed and chopped
• 3 cups low-sodium chicken broth
• 1 tsp each: cumin, paprika, dried thyme
• Salt and pepper to taste

Instructions

1. Sauté ground turkey using Instant Pot sauté function until browned (8 minutes)
2. Add lentils, rice, vegetables, broth, and seasonings
3. Pressure cook HIGH 22 minutes, natural release 10 minutes
4. Stir and divide into containers

Recipe 2: Chicken & Bean Fiesta Bowl

Makes 6 servings | ~40g protein, 15g fiber per serving

Ingredients

• 2 lbs boneless chicken thighs, cut into chunks
• 1 can black beans, drained and rinsed
• 1 can pinto beans, drained and rinsed
• 1 cup quinoa
• 2 cups diced bell peppers (mix of colors)
• 1 cup corn kernels (frozen or fresh)
• 1 can diced tomatoes
• 2 cups chicken broth
• 2 tsp chili powder, 1 tsp cumin, 1 tsp paprika
• Salt and pepper to taste

Instructions

1. Combine all ingredients in Instant Pot
2. Pressure cook HIGH 15 minutes, natural release 10 minutes
3. Stir and adjust seasoning
4. Divide into containers

Recipe 3: Turkey & Vegetable Protein Stew

Makes 5 servings | ~32g protein, 10g fiber per serving

Ingredients

• 1.5 lbs ground turkey
• 1 cup dried split peas
• 2 cups diced potatoes
• 2 cups diced carrots
• 1 cup diced zucchini
• 1 cup chopped green beans
• 4 cups chicken or vegetable broth
• 2 bay leaves
• 1 tsp dried rosemary, 1 tsp thyme
• Salt and pepper to taste

Instructions

1. Brown turkey using sauté function (6-8 minutes)
2. Add remaining ingredients
3. Pressure cook HIGH 20 minutes, natural release 15 minutes
4. Remove bay leaves, stir, and portion out

Recipe 4: High-Protein Chicken & Barley Bowl

Makes 6 servings | ~38g protein, 8g fiber per serving

Ingredients

• 2 lbs boneless chicken breast, cut into bite-sized pieces
• 1 cup pearl barley
• 2 cups diced sweet potato
• 2 cups sliced mushrooms
• 1 cup diced bell peppers
• 1 cup frozen peas
• 3 cups chicken broth
• 2 tsp Italian seasoning
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Combine chicken, barley, sweet potato, mushrooms, bell peppers, broth, and seasonings
2. Pressure cook HIGH 20 minutes, natural release 10 minutes
3. Stir in frozen peas (they’ll cook from residual heat)
4. Let cool and divide into containers

Meal Prep Tips

Storage

• All recipes keep 4-5 days in refrigerator
• Freeze portions for up to 3 months
• Use glass containers for best reheating

Reheating

• Microwave: 2-3 minutes, stirring halfway
• Add 1-2 tablespoons water if needed
• Stovetop: 5-7 minutes over medium heat with splash of broth

Nutritional Boosters

• Add hemp hearts (3g protein per tablespoon)
• Top with Greek yogurt for extra protein
• Sprinkle with pumpkin seeds for healthy fats and fiber

Weekly Rotation

• Week 1: Turkey & Lentil Power Bowl
• Week 2: Chicken & Bean Fiesta Bowl
• Week 3: Turkey & Vegetable Protein Stew
• Week 4: High-Protein Chicken & Barley Bowl

BREAKFAST RECIPES

Recipe 5: Protein-Packed Breakfast Quinoa

Makes 5 servings | ~35g protein, 8g fiber per serving

Ingredients

• 1 cup quinoa
• 2 cups unsweetened almond milk
• 1.5 cups Greek yogurt (plain, high-protein)
• 8 eggs, beaten
• 1/2 cup ground flaxseed
• 1/3 cup protein powder (vanilla or unflavored)
• 1 cup diced sweet potato
• 1 cup blueberries (fresh or frozen)
• 2 tsp cinnamon
• 1 tsp vanilla extract
• 2 tbsp maple syrup (optional)

Instructions

1. Combine quinoa, almond milk, diced sweet potato, cinnamon, and vanilla in Instant Pot
2. Pressure cook HIGH 1 minute, natural release 10 minutes
3. Switch to sauté mode, stir in beaten eggs quickly while stirring constantly until scrambled
4. Turn off sauté mode, mix in Greek yogurt, protein powder, flaxseed, and blueberries
5. Divide into containers, drizzle with maple syrup if desired

Recipe 6: Turkey Sausage Breakfast Hash

Makes 4 servings | ~38g protein, 6g fiber per serving

Ingredients

• 1.25 lbs ground turkey (seasoned with sage, thyme, fennel seeds)
• 10 eggs, beaten
• 2 cups diced sweet potatoes
• 1 cup diced bell peppers
• 1 cup diced zucchini
• 1 cup spinach, chopped
• 1/2 cup water
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Using Instant Pot sauté function, cook seasoned ground turkey until browned (8 minutes)
2. Add sweet potatoes, bell peppers, water, and paprika
3. Pressure cook HIGH 3 minutes, quick release
4. Switch to sauté mode, stir in zucchini and beaten eggs, stirring constantly until eggs are scrambled
5. Add spinach and stir until wilted, then turn off sauté mode
6. Portion into containers

Recipe 7: High-Fiber Breakfast Steel-Cut Oats

Makes 4 servings | ~32g protein, 10g fiber per serving

Ingredients

• 1 cup steel-cut oats
• 3 cups unsweetened almond milk
• 1 cup water
• 2/3 cup protein powder (vanilla or unflavored)
• 1/4 cup chia seeds
• 3 tbsp almond butter
• 1 cup diced apple
• 1 tsp cinnamon
• 1/4 tsp nutmeg
• Pinch of salt

Instructions

1. Combine oats, almond milk, water, diced apple, cinnamon, nutmeg, and salt in Instant Pot
2. Pressure cook HIGH 4 minutes, natural release 10 minutes
3. Stir in protein powder, chia seeds, and almond butter until well combined
4. Let cool and divide into containers
5. Top with fresh berries or nuts when serving

Recipe 8: Veggie-Loaded Egg Bites

Makes 8 egg bites (4 servings, 2 bites each) | ~31g protein, 4g fiber per serving

Ingredients

• 16 eggs
• 3/4 cup cottage cheese
• 1 cup diced bell peppers
• 1 cup chopped spinach
• 1/2 cup diced mushrooms
• 1/2 cup diced zucchini
• 1/3 cup nutritional yeast (for extra protein)
• 1 tsp dried herbs (basil, oregano)
• Salt and pepper to taste
• 1 cup water (for Instant Pot)

Instructions

1. Whisk eggs with cottage cheese, nutritional yeast, herbs, salt, and pepper
2. Distribute vegetables evenly among 8 silicone egg bite molds (or use 2 batches with smaller molds)
3. Pour egg mixture over vegetables
4. Cover molds with foil
5. Add water to Instant Pot, place trivet inside, stack molds on trivet
6. Pressure cook HIGH 8 minutes, natural release 10 minutes
7. Cool and store in refrigerator

Cost per serving: $3-4 each (lunch/dinner), $1.50-2.50 each (breakfast)

Total prep time: 30-40 minutes (mostly hands-off)