Recipe 1: Turkey & Basmati Rice Power Bowl

Makes 5 servings | ~35g protein, 6g fiber per serving

Ingredients

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

Instructions

1. Using Instant Pot sauté function, brown ground turkey (8-10 minutes)
2. Add rice, vegetables, broth, and seasonings
3. Pressure cook HIGH 3 minutes, natural release 10 minutes
4. Stir and divide into containers

Recipe 2: Chicken & Basmati Rice Veggie Medley

Makes 5 servings | ~38g protein, 5g fiber per serving

Ingredients

• 2.5 lbs boneless chicken thighs, cut into chunks
• 1.5 cups basmati rice
• 2 cups diced bell peppers (mix of colors)
• 1 cup diced zucchini
• 1 cup sliced mushrooms
• 1 cup corn kernels
• 3 cups chicken broth
• 2 tsp Italian seasoning
• 1 tsp garlic powder
• Salt and pepper to taste

Instructions

1. Season chicken with Italian seasoning, salt, and pepper
2. Using sauté function, brown chicken pieces (6-8 minutes)
3. Add rice, bell peppers, mushrooms, corn, broth, and garlic powder
4. Pressure cook HIGH 3 minutes, natural release 10 minutes
5. Stir in zucchini (it will cook from residual heat)
6. Portion into containers

Recipe 3: Turkey & Basmati Rice Harvest Bowl

Makes 5 servings | ~32g protein, 7g fiber per serving

Ingredients

• 1.75 lbs ground turkey
• 1.5 cups basmati rice
• 2 cups diced butternut squash
• 1 cup diced parsnips
• 1 cup chopped asparagus
• 1 cup spinach, chopped
• 3 cups chicken broth
• 1 tsp dried sage
• 1 tsp rosemary
• Salt and pepper to taste

Instructions

1. Brown turkey using sauté function (8 minutes)
2. Add rice, butternut squash, parsnips, broth, sage, and rosemary
3. Pressure cook HIGH 3 minutes, natural release 10 minutes
4. Stir in asparagus and spinach (they’ll cook from residual heat)
5. Divide into containers

Recipe 4: Chicken & Basmati Rice Mediterranean Bowl

Makes 5 servings | ~36g protein, 5g fiber per serving

Ingredients

• 2.25 lbs boneless chicken breast, cut into bite-sized pieces
• 1.5 cups basmati rice
• 2 cups diced potatoes
• 1 cup diced yellow squash
• 1 cup diced bell peppers
• 1 cup frozen peas
• 3 cups chicken broth
• 2 tsp dried oregano
• 1 tsp dried basil
• Salt and pepper to taste

Instructions

1. Season chicken with oregano, basil, salt, and pepper
2. Sauté chicken using Instant Pot until lightly browned (6 minutes)
3. Add rice, potatoes, yellow squash, bell peppers, and broth
4. Pressure cook HIGH 3 minutes, natural release 10 minutes
5. Stir in frozen peas and let cool
6. Portion into containers

Recipe 5: Ground Turkey & Basmati Breakfast Hash

Makes 4 servings | ~34g protein, 5g fiber per serving

Ingredients

• 1.5 lbs ground turkey (seasoned with sage and thyme)
• 1 cup basmati rice
• 8 eggs, beaten
• 2 cups diced sweet potatoes
• 1 cup diced bell peppers
• 1 cup diced zucchini
• 2.5 cups chicken broth
• 1 tsp smoked paprika
• Salt and pepper to taste

Instructions

1. Brown seasoned turkey using sauté function (8 minutes)
2. Add rice, sweet potatoes, bell peppers, broth, and paprika
3. Pressure cook HIGH 3 minutes, natural release 10 minutes
4. Switch to sauté mode, add zucchini and beaten eggs, stirring constantly until eggs are scrambled
5. Turn off and portion into containers

Recipe 6: Chicken & Basmati Protein Breakfast Bowl

Makes 4 servings | ~31g protein, 4g fiber per serving

Ingredients

• 1.25 lbs ground chicken
• 1 cup basmati rice
• 6 eggs, beaten
• 1 cup diced carrots
• 1 cup diced mushrooms
• 1 cup spinach, chopped
• 2.5 cups chicken broth
• 1 tsp dried herbs (basil, oregano)
• Salt and pepper to taste

Instructions

1. Using sauté function, cook ground chicken until browned (8 minutes)
2. Add rice, carrots, mushrooms, broth, and herbs
3. Pressure cook HIGH 3 minutes, natural release 10 minutes
4. Switch to sauté mode, stir in beaten eggs constantly until scrambled
5. Add spinach and stir until wilted
6. Cool and divide into containers

Bulk Shopping List

Proteins (buy in bulk)

• Ground turkey (6-8 lbs total)
• Chicken thighs (2.5 lbs)
• Chicken breast (2.25 lbs)
• Ground chicken (1.25 lbs)
• Eggs (2-3 dozen)

Carbohydrates

• Basmati rice (5 lb bag - used in ALL recipes)

Vegetables (buy in bulk where possible)

• Bell peppers (multiple colors)
• Sweet potatoes
• Carrots
• Zucchini/yellow squash
• Mushrooms
• Spinach
• Green beans
• Asparagus
• Butternut squash
• Parsnips
• Potatoes
• Corn (frozen)
• Peas (frozen)

Pantry Staples

• Chicken broth (multiple cartons)
• Dried herbs and spices

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 or broth if rice seems dry
• Stovetop: 5-7 minutes over medium heat with splash of broth

Basmati Rice Benefits

• Consistent 3-minute pressure cook time for ALL recipes
• Lower glycemic index than other white rices
• Fluffy texture that reheats well
• Neutral flavor that works with all seasoning profiles

Weekly Rotation

• Week 1: Turkey & Basmati Rice Power Bowl
• Week 2: Chicken & Basmati Rice Veggie Medley
• Week 3: Turkey & Basmati Rice Harvest Bowl
• Week 4: Chicken & Basmati Rice Mediterranean Bowl
• Breakfast options: Recipes 5 & 6

Cost per serving: $3-4 each (lunch/dinner), $2-3 each (breakfast)

Total prep time: 30-35 minutes (mostly hands-off)