This guide provides a 25 minute system for a healthy instant pot meal prep. This dish’s lack of curb appeal is made up for its nutrition, convenience, and cost.

Here are the tools we use:

Instapot

Extra instapot bowl

Instapot bowl cover (for fridge storage)

Step 1: Assemble Your Base for Healthy Instant Pot Meal Prep

Chop fresh veggies (5 mins). Chop and combine fresh veggies to create a nutrient dense base for two huge batches of food. This front loads the work. (Toggle for list + pic)

broccoli

carrots

peppers

bell peppers

spring mix

spinach

ginger

garlic

mushrooms

Add other veggies (2 mins). Add high fiber, high protein canned and bagged ingredients like beans, lentils, and quinoa on top of your fresh vegetable base. (Toggle for list + pic)

beans (1-2 cans)

lentils (1 whole bag)

quinoa

chipotle peppers (1 can)

split green peas

tomatoes with chilis (1 can)

corn (0.5 can)

Step 2: Choose Your Flavor Profile for Healthy Instant Pot Meal Prep

Create flavor (5 mins). By adding different meat & sauces, you get variety throughout the week, making your healthy meal prep more sustainable. (Toggle for details + pic)

Both: add boneless chicken thighs

Option 1 (left): Italian. Tomato sauce flavored with meat/mushrooms (x2).

Option 2 (right): Curry. Coconut Cream (x2). Yellow curry.

Spices

Onion powder

Salt

Set Instapot (1 min). This step is completely hands off, freeing you up to do other thing. The Instapot safely cooks the chicken and melds the flavors. (Toggle for list + pic)

Hit “pressure cook” button on the top left

Set time to 45-55 minutes (being extra safe b/c there’s chicken)

Hit the green “Start” button on the bottom right

Step 3: Store & Garnish for Healthy Instant Pot Meal Prep

Garnish (1 min). Add toppings to enhance flavor before eating. (Toggle for list + pic)

Optional add-ins:

unsweetened greek yogurt

cheese

nutritional yeast

avocado

lime juice

fresh basil

turmeric

These make it even creamier and get some probiotics and added nutrients/protein.

Store (1 min). After putting a towel down in the fridge, we put the instapot directly into the towel then cover the pot with a secure lid.

🙏

Let me know how it goes!

In case it’s helpful, here are the tools we use to make this process easier:

Instapot

Extra instapot bowl

Instapot bowl cover (for fridge storage)

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Healthy Instant Pot Meal Prep FAQ

How long can I store these meals in the fridge?

You can safely store these meals in airtight containers in the refrigerator for up to 5 days, making it perfect for a standard work week.

Can I make this recipe vegetarian or vegan?

Absolutely. Simply omit the chicken and double up on beans and lentils. To make it vegan, ensure your chosen sauces do not contain dairy.

Why does the finished meal look like mush?

This meal prioritizes health, cost, and convenience over appearance. The long pressure cook time that makes it so easy also breaks down the ingredients into a stew like consistency.

What's the best way to reheat the meals?

Simply microwave a single portion in a microwave safe bowl for 2 to 3 minutes, stirring halfway through, until it is heated to your liking.

When should I NOT use this meal prep system?

Do not use this system when you are cooking for guests or an occasion where presentation is important. This meal is designed for personal, functional, and efficient eating.

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