Recipe 1: Turkey and Lentil Power Bowl

Makes 6 servings | ~41g protein, 14.2g fiber per serving

Ingredients

• 2 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

Macros

Whole Dish

Per Serving

524.2 calories, 41g protein, 14.3g fat, 58.3g carbs, 14.2g fiber

Per Ingredient (Whole Dish)

• 2 lbs ground turkey (93/7) — 1360 cal · 168p · 76f · 0c · 0 fiber
• 1 cup dried green/brown lentils — 678 cal · 48p · 2f · 115c · 59 fiber
• 1 cup brown rice (dry) — 685 cal · 15p · 5f · 143c · 6.5 fiber
• 2 cups diced carrots — 100 cal · 2p · 0.6f · 24c · 7 fiber
• 2 cups diced sweet potato — 228 cal · 4p · 0.2f · 54c · 8 fiber
• 1 cup green beans — 34 cal · 2p · 0.1f · 8c · 3.4 fiber
• 3 cups low-sodium chicken broth — 45 cal · 6p · 1.5f · 3c · 0 fiber
• Spices — 15 cal · 1p · 0.5f · 3c · 1.5 fiber
• Total — 3145 cal · 246p · 85.9f · 350c · 85.4 fiber

Recipe 2: Chicken and Bean Fiesta Bowl

Makes 6 servings | ~44g protein, 12.5g 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

Macros

Whole Dish

Per Serving

535.7 calories, 44g protein, 15.3g fat, 49.3g carbs, 12.5g fiber

Per Ingredient (Whole Dish)

• 2 lbs boneless chicken thighs — 1606 cal · 182p · 74f · 0c · 0 fiber
• 1 can black beans, drained — 330 cal · 21p · 1.5f · 60c · 24 fiber
• 1 can pinto beans, drained — 330 cal · 21p · 1.5f · 60c · 24 fiber
• 1 cup quinoa (dry) — 626 cal · 24p · 10f · 109c · 12 fiber
• 2 cups diced bell peppers — 60 cal · 2p · 0.6f · 14c · 5 fiber
• 1 cup corn kernels — 132 cal · 5p · 1.8f · 29c · 4 fiber
• 1 can diced tomatoes (14.5oz) — 80 cal · 4p · 0.5f · 18c · 4 fiber
• 2 cups chicken broth — 30 cal · 4p · 1f · 2c · 0 fiber
• Spices — 20 cal · 1p · 1f · 4c · 2 fiber
• Total — 3214 cal · 264p · 91.9f · 296c · 75 fiber

Recipe 3: Turkey and Vegetable Protein Stew

Makes 5 servings | ~47.2g protein, 13.7g fiber per serving

Ingredients

• 2 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

Macros

Whole Dish

Per Serving

497.4 calories, 47.2g protein, 16.3g fat, 42.6g carbs, 13.7g fiber

Per Ingredient (Whole Dish)

• 2 lbs ground turkey (93/7) — 1360 cal · 168p · 76f · 0c · 0 fiber
• 1 cup dried split peas — 671 cal · 48p · 2f · 119c · 50 fiber
• 2 cups diced potatoes — 232 cal · 6p · 0.3f · 52c · 6 fiber
• 2 cups diced carrots — 100 cal · 2p · 0.6f · 24c · 7 fiber
• 1 cup diced zucchini — 20 cal · 1.5p · 0.4f · 4c · 1.2 fiber
• 1 cup green beans — 34 cal · 2p · 0.1f · 8c · 3.4 fiber
• 4 cups broth — 60 cal · 8p · 2f · 4c · 0 fiber
• Herbs/bay leaves — 10 cal · 0.5p · 0.3f · 2c · 1 fiber
• Total — 2487 cal · 236p · 81.7f · 213c · 68.6 fiber

Recipe 4: High-Protein Chicken and Barley Bowl

Makes 6 servings | ~41.3g protein, 8.7g 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

Macros

Whole Dish

Per Serving

376.7 calories, 41.3g protein, 5g fat, 41.2g carbs, 8.7g fiber

Per Ingredient (Whole Dish)

• 2 lbs boneless chicken breast — 1090 cal · 204p · 24f · 0c · 0 fiber
• 1 cup pearl barley (dry) — 704 cal · 20p · 2.3f · 155c · 31 fiber
• 2 cups diced sweet potato — 228 cal · 4p · 0.2f · 54c · 8 fiber
• 2 cups sliced mushrooms — 30 cal · 4p · 0.5f · 4c · 2 fiber
• 1 cup diced bell peppers — 30 cal · 1p · 0.3f · 7c · 2.5 fiber
• 1 cup frozen peas — 118 cal · 8p · 0.6f · 21c · 7 fiber
• 3 cups chicken broth — 45 cal · 6p · 1.5f · 3c · 0 fiber
• Spices — 15 cal · 1p · 0.5f · 3c · 1.5 fiber
• Total — 2260 cal · 248p · 29.9f · 247c · 52 fiber

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

BREAKFAST RECIPES

Recipe 5: Protein-Packed Breakfast Quinoa

Makes 5 servings | ~34.8g protein, 8.2g 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

Macros

Whole Dish

Per Serving

464 calories, 34.8g protein, 16.5g fat, 45.6g carbs, 8.2g fiber

Per Ingredient (Whole Dish)

• 1 cup quinoa (dry) — 626 cal · 24p · 10f · 109c · 12 fiber
• 2 cups unsweetened almond milk — 60 cal · 2p · 5f · 2c · 2 fiber
• 1.5 cups Greek yogurt (nonfat, high-protein) — 220 cal · 39p · 0f · 13c · 0 fiber
• 8 eggs — 560 cal · 48p · 40f · 3c · 0 fiber
• 1/2 cup ground flaxseed — 300 cal · 10p · 24f · 16c · 16 fiber
• 1/3 cup protein powder — 240 cal · 48p · 3f · 6c · 1 fiber
• 1 cup diced sweet potato — 114 cal · 2p · 0.1f · 27c · 4 fiber
• 1 cup blueberries — 84 cal · 1p · 0.5f · 21c · 3.6 fiber
• 2 tsp cinnamon — 12 cal · 0.2p · 0.1f · 4c · 2.6 fiber
• 2 tbsp maple syrup — 104 cal · 0p · 0f · 27c · 0 fiber
• Total — 2320 cal · 174.2p · 82.7f · 228c · 41.2 fiber

Recipe 6: Turkey Sausage Breakfast Hash

Makes 4 servings | ~38g protein, 3.4g fiber per serving

Ingredients

• 1 lb 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

Macros

Whole Dish

Per Serving

418.2 calories, 38g protein, 22.3g fat, 18g carbs, 3.4g fiber

Per Ingredient (Whole Dish)

• 1 lb ground turkey (93/7) — 680 cal · 84p · 38f · 0c · 0 fiber
• 10 eggs — 700 cal · 60p · 50f · 4c · 0 fiber
• 2 cups diced sweet potato — 228 cal · 4p · 0.2f · 54c · 8 fiber
• 1 cup diced bell peppers — 30 cal · 1p · 0.3f · 7c · 2.5 fiber
• 1 cup diced zucchini — 20 cal · 1.5p · 0.4f · 4c · 1.2 fiber
• 1 cup spinach — 7 cal · 1p · 0.1f · 1c · 0.7 fiber
• Spices — 8 cal · 0.5p · 0.3f · 2c · 1 fiber
• Total — 1673 cal · 152p · 89.3f · 72c · 13.4 fiber

Recipe 7: High-Fiber Breakfast Steel-Cut Oats

Makes 4 servings | ~34.4g protein, 11.6g 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

Macros

Whole Dish

Per Serving

444.2 calories, 34.4g protein, 15.7g fat, 43g carbs, 11.6g fiber

Per Ingredient (Whole Dish)

• 1 cup steel-cut oats (dry) — 600 cal · 20p · 8f · 108c · 16 fiber
• 3 cups unsweetened almond milk — 90 cal · 3p · 7.5f · 3c · 3 fiber
• 2/3 cup protein powder — 480 cal · 96p · 6f · 12c · 2 fiber
• 1/4 cup chia seeds — 240 cal · 8p · 15f · 20c · 16 fiber
• 3 tbsp almond butter — 294 cal · 10p · 26f · 9c · 5 fiber
• 1 cup diced apple — 65 cal · 0.3p · 0.2f · 17c · 3 fiber
• Spices (cinnamon, nutmeg, salt) — 8 cal · 0.2p · 0.1f · 3c · 1.5 fiber
• Total — 1777 cal · 137.5p · 62.8f · 172c · 46.5 fiber

Recipe 8: Veggie-Loaded Egg Bites

Makes 4 servings | ~34.5g protein, 2.7g 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

Macros

Whole Dish

Per Serving

361 calories, 34.5g protein, 21.6g fat, 9g carbs, 2.7g fiber

Per Ingredient (Whole Dish)

• 16 eggs — 1120 cal · 96p · 80f · 6c · 0 fiber
• 3/4 cup cottage cheese (2%) — 165 cal · 24p · 4.5f · 8c · 0 fiber
• 1 cup diced bell peppers — 30 cal · 1p · 0.3f · 7c · 2.5 fiber
• 1 cup chopped spinach — 7 cal · 1p · 0.1f · 1c · 0.7 fiber
• 1/2 cup diced mushrooms — 8 cal · 1p · 0.1f · 1c · 0.5 fiber
• 1/2 cup diced zucchini — 10 cal · 0.7p · 0.2f · 2c · 0.6 fiber
• 1/3 cup nutritional yeast — 100 cal · 14p · 1f · 10c · 6 fiber
• Herbs — 4 cal · 0.3p · 0.1f · 1c · 0.5 fiber
• Total — 1444 cal · 138p · 86.3f · 36c · 10.8 fiber

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

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