Meal prep ideas with instant pot quinoa porridge

Here are some tasty, plant-based meal prep ideas to help you out this week. They are all vegan and gluten-free. These meals lay the foundation for my week. I am never limited to just these meals and I always keep extra items on hand for additional snacks or meals when my body needs them.

Breakfast: Instant Pot Quinoa Porridge

Ingredients: (Serves 8)

  • 3 cups dry quinoa
  • 4 cups water
  • 2 cups plant milk (I used flax milk)
  • 10 pitted dates, chopped 1 tsp cinnamon
  • Optional Toppings: I added walnuts, goji berries, date nectar, and bananas to this one

Instructions:

  1. Add all ingredients to an Instant Pot and whisk well to combine.
  2. Place lid on securely with quick release valve closed and manually set Instant Pot to 8 minutes.
  3. Once cooking is complete, use quick release valve to release pressure fully, then carefully remove lid.
  4. Stir in 1-2 cups plant milk to make more “porridge like”
  5. Dish out into 8 meal prep containers, about 1 cup each container.
  6. Reheat each serving daily and top with your favorite toppings like sliced almonds, walnuts, bananas, goji berries, date nectar, and plant milk.
  7. Quinoa Porridge will keep in tightly sealed containers in the fridge for about 5-6 days.

Lunch: Instant Pot Lasagna Soup

Ingredients: (Serves 6-8)

  • 20 oz frozen veggies (I used 10 oz mirepoix & 10 oz carrots)
  • 1/2 cup split lentils
  • 14.5 oz diced tomatoes (I used fire roasted)
  • 1 cup marinara sauce
  • Italian herbs (1 tsp dried basil, 1 tsp dried oregano, 1 tsp dried sage, 1 tsp dried thyme plus 1/2 tsp garlic powder and 1/2 tsp onion powder)
  • 4 cups veggie broth (add more to thin, you can see mine is more stew-like)
  • 6-10 no boil lasagna noodles (I used explorecuisine brand)
  • 1 cup chopped frozen greens

Instructions:

  1. Add all ingredients (except lasagna noodles and greens) to your Instant Pot and stir well to combine. Add lasagna noodles, making sure they’re submerged in liquid.
  2. Place lid on securely with quick release valve closed and manually set Instant Pot to 3 minutes.
  3. Once cooking is complete, use quick release valve to release pressure fully, then carefully remove lid.
  4. Mix in 1 cup chopped frozen greens.
  5. Dish out into meal prep containers and store in fridge for 5-6 days.
  6. Reheat portions daily and top with nutritional yeast and red pepper flakes.

Snack: Epic Rice Cakes

Y’all, I’m new(ish) to rice cakes and holy smokes, who knew they could be so exciting! I topped them with sunflower butter and fresh fruit.

Dinner: Thai Peanut Burgers

This recipe was taken from the Minimalist Baker Cookbook. I topped them with water + tamari sautéed bok choy, mango slices, and a peanut sauce, using odoughs as the bun.

I hope you enjoy these meal prep ideas. Only after healing myself of lifelong chronic constipation through healthful, plant-based eating did I arrive at my life’s work as a dietitian. Now, I find an immense amount of joy in helping others simply and sustainably eat foods that taste good and make them feel even better. To learn more about my approach to nutrition, click the button below.