Healthy Eating

Your Instant Pot Meal Prep Guide (plus 3 low-fat high protein recipes)

Enter your new meal prep BFF.

By: Rebecca Jacobs

If you’re a busy lady, the Instant Pot is going to become your new meal prep BFF. It makes meal prepping a million times easier and will save you hours of cleanup time each week. Plus, the Instant Pot can magically turn just about any bland recipe into a deliciously flavorful dish with little to no prep work. Want in on the deets? We have you covered with a quickstart Instant Pot for meal prep guide to help you get started and eat healthy all week long. 

Your Quickstart Instant Pot Meal Prep Guide 

meal prep

What is an Instant Pot?

If you’re new to the Instant Pot, you must learn more! It does all the things. From sauteing to slow cooking to steaming and cooking rice to perfection, the Instant Pot does it all. It can save you cook time, cleanup time, and money as it’s truly an all in one appliance. Have limited kitchen space? The Instant Pot is a must as you only need one appliance and can do away with all the rest. 

The Bottom Line: An Instant Pot is considered a multi-use appliance that can do the job of a rice cooker, slow cooker, pressure cooker, steamer, and yogurt maker. 

What to Know About Instant Pot For Meal Prep 

Using an Instant pot for meal prep is going to save you so much hassle. One of the easiest ways to use the Instant Pot for meal prep is to take a look at the recipes you want to prep and get all the ingredients together ahead of time. 

Pre-chop all the veggies, marinate the meat and grab a bunch of zip-top bags. Add all the ingredients for one recipe (for example, for chili add all the beans, meat, peppers, and seasoning to a bag). Place the bags in the fridge if you plan to make them within a day or two. If you aren’t planning to enjoy it for another week, toss it into the freezer. 

You now have a handful of meals in baggies ready to just toss into the Instant Pot and cook. This will legit save you hours of meal prep time, and with the multi-function settings on the Instant Pot, you can pretty much make whatever you’re cravings. Plus, having healthy meals on hand is the best way to stay on top of your healthy eating and weight loss goals. 

Here are some great ideas that are delish for using the Instant Pot for meal prep. 

  • Chili 
  • Chicken with veggies 
  • Fajita steak stir-fry 
  • Burrito bowls

The Bottom Line: You can use an Instant Pot for meal prep by adding your recipe ingredients to a zip-top bag, storing them in the freezer, and tossing the ingredients into the Instant Pot on meal prep day. Viola! You just saved yourself hours of meal prep time. Stock as many pre-made Instant Pot meals into zip-top bags as you would like to help save you time during the busy work week. 

3 Low-Fat High Protein Instant Pot Recipes 

To help you get started with using the Instant Pot for meal prep, we’re sharing three delicious and nutritious low-fat, high protein Instant Pot recipes you can prep ahead of time. 

#1 Turkey Chili 

Serves: 4

  • 1 lb. ground turkey 
  • 1 cup of kidney beans (canned) 
  • 1 cup black beans (canned) 
  • 1 cup pinto beans (canned)
  • 1 yellow onion, chopped 
  • 1 28-ounce can of diced tomatoes 
  • 1 cup of chicken broth 
  • 3 Tbsp. chili seasoning 
  • Optional toppings: Shredded cheese, chopped green onions, sliced avocado 

Directions:

  1. To prep this recipe ahead of time, add all the ingredients minus the ground turkey and toppings to a zip-top bag and store in the fridge or freeze until ready to cook. 
  2. Once ready to cook, brown the ground turkey using the saute setting on the Instant Pot. 
  3. Pour in the ingredients from the zip-top bag, close the lid, and turn the valve to sealing. 
  4. Cook on high pressure for 15 minutes on the manual setting. 
  5. Allow the pressure to naturally release. 
  6. Top with desired toppings and enjoy! 

#2 BBQ Chicken 

Serves: 4

Ingredients:

  • 4 chicken breasts, cubed 
  • ¼ cup chicken bone broth 
  • 1 cup of organic and no sugar added BBQ sauce 
  • 2 cloves of garlic, chopped
  • 1 sweet yellow onion, chopped 

Directions:

  1. Add all the ingredients to a zip-top bag and shake to cover the chicken with the BBQ sauce. 
  2. Store in the fridge if you are planning to cook it the next day, if not, store in the freezer until ready to use. 
  3. Once ready to cook, pour in the ingredients from the zip-top bag, close the lid, and turn the valve to sealing. 
  4. Cook on high pressure for 15 minutes on the manual setting. 
  5. Allow the pressure to naturally release. 
  6. Enjoy over a cup of cooked quinoa or with a salad. 

#3 Steak & Fajitas 

Serves: 4 

Ingredients:

  • 1 lb. of steak, cubed 
  • 2 Tbsp. olive oil 
  • 1 red bell pepper seeded and sliced 
  • 1 yellow bell pepper seeded and sliced 
  • 1 green bell pepper seeded and sliced 
  • 1 red onion, sliced 
  • 2 tsp. Oregano 
  • 1 tsp. Cumin 
  • 1 tsp. Pink Himalayan sea salt 
  • 1 pinch of cracked black pepper 

Directions: 

  1. Prep all the ingredients and toss together in a zip-top bag. 
  2. When ready to cook, add to the Instant Pot and cook on the saute setting for 10-15 minutes stirring every two minutes to brown the steak and soften the veggies.
  3. Enjoy right away over a bowl of brown or cauliflower rice. 

The Bottom Line

Using the Instant Pot for meal prep is the ideal way to prep healthy, clean eating recipes to have on hand to toss into your Instant Pot when things get a little crazy during the hectic week. The more you get used to meal prepping using your Instant Pot, you’ll quickly see how it will become your new meal prep BFF.