🥚 Week 3: Eggs & Dairy - High-Protein Meal Prep
Welcome to Week 3 of your high-protein meal prep journey! This week focuses on affordable, nutrient-dense proteins like eggs, Greek yogurt, cottage cheese, and fermented dairy — all perfect for quick breakfasts, light dinners, and make-ahead meals.
From fluffy Egg Muffins to creamy Homemade Yogurt and High-Protein Oats, these recipes are designed for real life: minimal cooking, maximum protein (20g+ per serving), and easy cleanup.
Many recipes are inspired by my cookbooks: 82 Essential Instant Pot Fermentation Recipes and Stockpot Cookbook: 139 Simple and Hearty Recipes.
🛒 Shopping List (Serves 4, 5 meals)
- 1 dozen large eggs
- 1 gallon whole milk (or non-dairy alternative)
- 2 cups plain Greek yogurt (as starter)
- 16 oz cottage cheese
- 1 cup steel-cut oats + 1 cup quinoa
- Onions, bell peppers, spinach, zucchini
- Spices: garlic powder, paprika, turmeric, cinnamon
📅 Meal Plan Snapshot
- Mon: Egg & Black Bean Scramble + Toast
- Tue: Greek Yogurt Parfait with Fermented Granola
- Wed: Egg Muffins (3-pack) + Veggie Bowl
- Thu: High-Protein Oats with Peanut Butter
- Fri: Creamy Tomato & Lentil Soup (with yogurt swirl)
- Sat: Flex Day (leftovers or takeout)
- Sun: Ferment & Prep Day
🔥 Featured Recipe: Homemade Greek Yogurt (Instant Pot)
Servings: 8+ cups | Protein: 9g per ¾ cup | Time: 10 mins prep + 8 hours fermentation
- 1 quart (4 cups) whole milk
- 2 tbsp plain Greek yogurt (live culture starter)
- Heat milk in Instant Pot to 180°F (use “Yogurt” → “Boil” mode).
- Cool to 110°F (about 30 mins).
- Whisk in starter yogurt. Pour into jars.
- Place in Instant Pot → “Yogurt” → “Normal” → 8 hours.
- Chill 4+ hours. Strain for thicker texture (optional).
💡 Use in parfaits, sauces, or as a sour cream substitute. Double and freeze extras!
🥣 Prep Day Tips
- Start your yogurt batch on Sunday — it ferments hands-free
- Bake egg muffins and store in fridge (3–4 days) or freeze
- Cook a full batch of steel-cut oats for quick breakfasts
- Chop veggies for scrambles and bowls
- Make a big jar of fermented granola (mix oats, seeds, yogurt, bake)
📘 More from Rossi Voss
- 82 Essential Instant Pot Fermentation Recipes – Make yogurt, kefir, sauerkraut, and more.
- Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and one-pot wonders.
- 100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, filling meals with pantry staples.
➡️ Coming Next: Week 4 – Plant-Based & Seafood 🌱🐟
Stay consistent. Eat well. And keep your meals simple!
— Rossi Voss
Author of the $0.99 Cookbook Series
rossivoss.blogspot.com