Start the new year right! Eat healthy home cooked meals by planning your meals with this Vegetarian Instant Pot Meal Plan. Main dishes for each day of the month, along with sides and dessert options. Follow the complete plan or mix-and-match to create a plan that is perfect for your family!
I wanted to start the new year by making it easy for my family to eat healthy home cooked meals. This meal plan can help us stay on track with your health and well being goals. And I feel it is possible to stay on track with the help of the Instant Pot!
Importance of meal planning
Let’s put it out there….Meal planning is hard! However it is also a life saver if done well. Here are some advantages:
- Saves time: You are not standing in front of the refrigerator every day and thinking “what to make for dinner”. Trust me…this is a significant amount of time each day.
- Grocery shopping is easier: As you have a plan for the week, you know exactly what to buy. And less wastage of grocery not used.
- Saves money: Less eating out…as you already have a plan in mind.
- You can prep ahead: You can prep some parts of the dishes planned for the week or just make them ahead.
- The most important: The whole family eating healthy food together!
I totally understand that life happens and we are sometimes not able to follow the meal plan exactly. But that is completely okay! Tweak the meal plan to suit your needs – strike out the days you will not be eating at home, if you miss a day, add the recipe to start of next week. Try to as consistent as possible and you will enjoy the benefits of meal planning.
January Meal Plan
Black Eyed Peas Curry
Black Eyed Peas Curry (Lobhia Masala) made in an onion-tomato gravy, along with lots of ginger, garlic and aromatic spices.
This one-pot recipe for the authentic Chana Masala, a healthy protein-rich vegan and gluten free chickpea recipe.
Broccoli Cheddar Soup
A comforting Creamy Instant Pot Broccoli Cheddar soup loaded with veggies and cheddar cheese.
Delicious pasta shells with lots of fire-roasted tomatoes, black beans, colorful bell peppers, sour cream and cheese, made as a one-pot dish in the Instant Pot
Dahi Vale Aloo is made with just two main ingredients, potatoes and yogurt, tempered with cumin seeds, ginger and flavorful spices.
A spiced mashed vegetable curry topped with chopped onions, cilantro, lemon and enjoyed with dinner rolls.
Lentils & Rice (Mujaddara)
Lentils and rice cooked with fragrant spices & topped with caramelized onions.
Black lentils and red kidney beans cooked with lots of ginger, garlic, onions, tomatoes and aromatic spices.
A mildly flavored rice pulao with beets, green peas and aromatic spices in Instant Pot.
Vegan Cauliflower Soup made in less than 30 minutes, packed with healing ingredients like turmeric, cauliflower and cashews.
Paneer Butter Masala
A restaurant favorite Paneer Butter Masala, made with chunks of paneer or cottage cheese cooked in a mildly spiced tomato gravy.
Thai Green Curry with Tofu
This vegan and gluten free green curry is so creamy and perfect to enjoy over jasmine rice.
Misal consists of spicy sprouts curry cooked with onions, tomatoes, ginger, garlic and coconut. This is topped with diced onions, lemon juice, farsan and enjoyed with dinner rolls.
Penne Pasta in Tomato Cream Sauce
Kid-Friendly one-pot penne in tomato cream sauce made in Instant Pot.
Spinach and cottage cheese curry made as a one-pot dish, super easy and delicious!
Split Chickpeas cooked with ginger, garlic, onion, tomato and flavorful spices, to make a vegan & gluten free comforting soup.
Couscous & Vegetable Medley
Israeli Couscous cooked with vegetables of choice in Instant Pot or Pressure Cooker. Enjoy it as a side or salad.
Rajma Masala (Red Kidney Beans Curry)
Red kidney beans cooked with onions, tomatoes, ginger, garlic along with aromatic spices. Make it a meal with pot-in-pot Brown Rice.
Thai Pumpkin Red Curry
Super flavorful, Vegan, Gluten free one-pot curry made with red curry paste, coconut milk, pumpkin and other veggies.
A North Indian favorite, Mutter Paneer in a creamy onion-tomato base.
Lentil & Vegetable Khichdi
A one-pot dish made with lentils, rice and vegetables along with simple spices and ghee.
A healthy & delicious potato and cauliflower stir fry made in just 20 minutes. Vegan & Gluten Free.
A perfect fall soup that is a complete meal in itself – Beans, loads of veggies and pasta, topped with cheese and a side of bread.
A comforting lentil dish with added spinach. Perfect to enjoy with rice or as a soup.
Sweet Corn Soup
This lightly spiced Indo-chinese soup is perfect for the cold weather. Vegan & gluten free.
Spinach Artichoke Lasagna
A healthy vegetarian lasagna with lots of fresh spinach, marinated artichokes and cheese layered between noodles.
Aloo Rasedar (Potato Curry)
Easy and comforting Potato Curry in Tomato Gravy made in the Instant Pot.
Bulgur Pilaf (Dalia Pulao)
A simple, healthy and delicious Bulgur or cracked wheat pilaf cooked with lots of veggies.
Dal Tadka with Basmati Rice
A simple yet flavorful yellow dal tempered with cumin, curry leaves and spices.
Roasted Red Pepper & Carrot Soup
This vegan and gluten free soup has deep bold flavors from roasting the red peppers and carrots.
Spaghetti in Pesto Sauce
Spaghetti tossed in pesto sauce along with sun-dried tomatoes and a drizzle of lemon juice.
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