High Protein, High Fiber Meal Prep [+ Lots of Recipes!!]

Ingredients

• 1 cup Dry Black Beans (soaked overnight, drained)
• 3 cups Water (for simmering beans)
• 1 tsp Salt (heavy pinch for beans, additional pinch for balls)
• 0.25 cup Coconut Butter (solid at room temperature, melt before mixing)
• 0.5 cup Peanut Butter (smooth or crunchy, unsweetened preferred)
• 1 tbsp Raw Honey (optional, can omit for sugar‑free version)
• 0.25 cup Pumpkin Seeds (raw or roasted, adds crunch and micronutrients)
• 0.25 cup Sunflower Seeds (adds texture)
• 0.25 cup Flax Seeds (ground optional, boosts omega‑3)
• 2 tbsp Cacao Nibs (for a hint of chocolate and antioxidants)
• 1 cup Dry French Lentils (rinsed before cooking)
• 2 tbsp Olive Oil (extra‑virgin preferred)
• 1 Lemon (zested and juiced)
• 2 oz Feta Cheese (crumbled)
• 2 tbsp Red Onion (finely diced, optional)
• 2 cups Arugula (for serving with lentil salad)
• 1 cup Rolled Oats (old‑fashioned, gluten‑free if needed)
• 1 scoop Protein Powder (vanilla or unflavored, ~30 g protein)
• 2 tbsp Chia Seeds (adds fiber and omega‑3)
• 1 cup Almond Milk (unsweetened)
• 0.5 cup Fresh Berries (optional topping for oats)

Instructions

1. Prepare Black Beans

   Drain the overnight‑soaked black beans, place them in a saucepan, add about 3 cups of fresh water and a heavy pinch of salt.

   Time: PT5M

2. Cook Black Beans

   Bring to a gentle simmer over medium heat, then cover and cook for 20‑30 minutes until the beans are tender but not mushy. Stir occasionally and check for doneness.

   Time: PT25M

   Temperature: Medium heat

3. Drain Beans

   When beans are done, drain any remaining liquid and set aside to cool.

   Time: PT2M

4. Melt Coconut Butter

   Add ¼ cup coconut butter to the non‑stick ceramic pan over low‑medium heat. Stir until fully melted, about 3 minutes.

   Time: PT3M

   Temperature: Low‑medium heat

5. Incorporate Peanut Butter & Honey

   Add ½ cup peanut butter to the melted coconut butter. Once the peanut butter softens (about 2 minutes), stir in 1 tbsp raw honey until the mixture is smooth.

   Time: PT2M

   Temperature: Low‑medium heat

6. Add Seeds and Cacao Nibs

   Remove the pan from heat. Stir in ¼ cup pumpkin seeds, ¼ cup sunflower seeds, ¼ cup flax seeds, and 2 tbsp cacao nibs. Add a pinch of salt and mix until evenly distributed.

   Time: PT5M

7. Form and Chill Fat Balls

   Let the mixture cool for a minute, then scoop roughly 1‑tablespoon portions and roll between your palms into balls. Place balls on a parchment‑lined tray and refrigerate for at least 30 minutes to set.

   Time: PT35M

8. Cook Lentils

   Rinse 1 cup dry French lentils, place in a saucepan with 2½ cups water, bring to a boil, then reduce to a simmer and cook 12‑15 minutes until tender but still firm.

   Time: PT15M

   Temperature: Medium heat

9. Drain Lentils

   Drain any excess liquid and transfer lentils to a large mixing bowl.

   Time: PT2M

10. Prepare Lemon Dressing

    Using a microplane, zest the lemon (about 1 tsp zest) then juice it. In a small bowl whisk together lemon zest, lemon juice, 2 tbsp olive oil, a medium pinch of salt.

    Time: PT5M

11. Assemble Lentil Salad

    Pour the lemon dressing over the warm lentils, add 2 oz crumbled feta, 2 tbsp diced red onion, and toss gently. Portion into containers and top with fresh arugula just before serving.

    Time: PT5M

12. Prepare High‑Protein Overnight Oats

    In a mason jar or bowl combine 1 cup rolled oats, 1 scoop protein powder, 2 tbsp chia seeds, 1 cup unsweetened almond milk, and optional ½ cup fresh berries. Stir well, cover, and refrigerate overnight.

    Time: PT5M

Nutrition Facts

Calories

620

Protein

45 g

Carbohydrates

65 g

Fat

28 g

Fiber

18 g

Ingredient Substitutions

• Instead of Dry Black Beans: Kidney beans, pinto beans
• Instead of Salt: Sea salt, Kosher salt
• Instead of Coconut Butter: Coconut oil, Almond butter
• Instead of Peanut Butter: Almond butter, Sunflower seed butter
• Instead of Raw Honey: Maple syrup, agave nectar
• Instead of Pumpkin Seeds: Sunflower seeds, chia seeds
• Instead of Sunflower Seeds: Pumpkin seeds, hemp seeds
• Instead of Flax Seeds: Chia seeds, hemp seeds
• Instead of Cacao Nibs: Dark chocolate chips, unsweetened cocoa powder
• Instead of Dry French Lentils: Green lentils, red lentils
• Instead of Olive Oil: Avocado oil, grapeseed oil
• Instead of Lemon: Lime, vinegar (for dressing)
• Instead of Feta Cheese: Goat cheese, cotija
• Instead of Red Onion: white onion, shallots
• Instead of Arugula: spinach, mixed greens
• Instead of Rolled Oats: steel‑cut oats, quinoa flakes
• Instead of Protein Powder: Greek yogurt, cottage cheese
• Instead of Chia Seeds: flax seeds, hemp seeds
• Instead of Almond Milk: cow’s milk, oat milk
• Instead of Fresh Berries: banana slices, dried fruit

Equipment Needed

• Saucepan
• Non‑Stick Ceramic Pan
• Mixing Bowl
• Spatula
• Measuring Cups
• Microplane Zester (optional)

Critical Steps — Do Not Skip

• Soaking and fully cooking black beans to reduce anti‑nutrients
• Melting coconut butter before adding peanut butter to ensure a smooth ball base
• Chilling the peanut butter balls long enough for them to solidify
• Cooking lentils just until tender to keep texture for salads
• Zesting the lemon for maximum flavor in the lentil dressing

Chef Tips from the Video

• Use a ceramic non‑stick pan (like Careway) to melt coconut butter without sticking.
• A pinch of sea salt at the end of the ball mixture brightens the flavor.
• Let the lentil salad sit for at least 15 minutes after dressing; flavors meld better.
• For extra creaminess in overnight oats, stir in a spoonful of Greek yogurt before refrigerating.

Troubleshooting

Storage

Refrigerator: Black beans, lentil salad, and peanut butter balls keep 5‑7 days in airtight containers. Overnight oats are ready to eat after 12‑24 hours.

Freezer: Peanut butter balls freeze well for up to 2 months; thaw in fridge before serving.

Room temperature: Do not store cooked beans, lentils, or balls at room temperature for more than 2 hours.

Make-Ahead Tips

• Cook a large batch of black beans and lentils at the start of the week; portion into containers.
• Form all peanut butter balls in one session and store in the fridge or freezer.
• Prepare overnight oats the night before; they keep well for up to 5 days.

Frequently Asked Questions