Healthy Instant Pot Meal Prep Recipes - The Foodie and The Fix (2024)

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Hey guys! Just wanted to let you know that I updated this post with some Q & A's about meal prepping, a How-To guide on how I use my Instant Pot for meal prep, and a few other fun tid-bits! I hope it's even MORE helpful than before! Meal Prep Q&A: What's meal prep? Why is meal prep important? Can meal prep help with weight loss? How long does it take to meal prep for an entire week? Can these healthy Instant Pot meal prep recipes be frozen? Can Instant Pot meal prep last a week? Where to buy meal prep containers? Now, on to the crazy-delicious healthy Instant Pot meal prep recipes! (that's a mouthful!) Instant Pot Meal Prep Basics: 21 Day Fix Instant Pot Meal Prep Breakfast Recipes: 21 Day Fix Instant Pot Meal Prep Lunch and Dinner Recipes: Some non-Instant Pot Meal Prep Recipes to Work on While Your Instant Pot is Cooking! How to Meal Prep with Your Instant Pot: 📖 Recipe How To Meal Prep With Your Instant Pot Materials Tools Instructions Notes Recommended Products FAQs References

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These Healthy Instant Pot Meal Prep Recipes are easy, delicious and quick! Not to mention that each breakfast, lunch and dinner recipe includes 21 Day Fix container counts!

Hey guys! Just wanted to let you know that I updated this post with some Q & A's about meal prepping, a How-To guide on how I use my Instant Pot for meal prep, and a few other fun tid-bits! I hope it's even MORE helpful than before!

Hey guys, happy New Year's Eve Eve! I don't know about you, but as much as I love this time of year (and all of that delish holiday grub), almost nothing feels better than getting back to my workouts and just detoxing from it all.

So in the spirit of getting back to bidness, I put together this HUGE, amazing, outstanding, saves-you-time AND calories list of healthy Instant Pot meal prep recipes. Did I oversell it? I'm gonna say no. 🙂

I've included a bunch of great basics, like brown rice and sweet potatoes, but then also some of the tastiest lunch and dinner meal prep ideas on the planet, like Teriyaki Chicken and Pulled Pork with Mustard BBQ Sauce. So print out some meal planning sheets, make a plan and get cooking!

Oh, and btw, every single recipe in this list has 21 Day Fix container counts listed (because I know you're serious about this whole New Year, New You situation). This is your year, my friends, get after it!

P.S. - If you want to see more great recipes from me, sign up here for my weekly emails and never miss a delicious post!

Meal Prep Q&A:

What's meal prep?

Meal prep is exactly what it sounds like, prepping your meals ahead! Now this doesn't mean you have to fully cook everything you plan on eating for the week (though you absolutely can!), it can even just mean chopping up all of the veggies you're going to use in your meals for the week.

Personally, I like to fully cook 1 breakfast and 1 lunch for the week, then I cut up any veggies for snacks, salads and dinners, and make any dressings I might want for the week (my fave dressings this crazy-good Caesar and this completely addicting Maple-Balsamic Vinaigrette).

Why is meal prep important?

It's such a crazy time saver!! It's so nice to have a ton of the work of cooking done ahead, you'll be amazed at how much time it really does save you throughout the week.

It can also save you money! Having your meals prepped in advance gives you a lot less excuses for going out to dinner on the reg. I can't even tell you how much money we save by going out less (mostly because it would be embarrassing).

Can meal prep help with weight loss?

Absolutely! For one, like I mentioned above, it can save you from going out to eat and that alone is HUGE.

But if you pair meal-prepping with portion control (like the 21 Day Fix plan, Weight Watchers or even counting calories if you're so inclined) it can be a game-changer. It's a super helpful tool to keep you away from the grub you know in your heart you should be avoiding (I'm looking at you, Cheetos!).

How long does it take to meal prep for an entire week?

Meal prepping the way I do (1 fully cooked breakfast, 1 fully cooked lunch and chopped veggies for the week) usually takes me under an hour!

Btw, if you're interested in prepping and freezing all of your dinners for the week (and then cooking them in your Instant Pot each night) - here's a great Instant Pot Freezer Bootcamp from my friend, Nancylynn, that's meant to take only 2 hours (yes, for ALL of your dinners)!

Can these healthy Instant Pot meal prep recipes be frozen?

Absolutely! Every single recipe on this list freezes well!

Can Instant Pot meal prep last a week?

When you cook meals ahead, you can count on them to last 4-5 days (so not a whole week). However, I always just freeze what won't last and pull those out for the last 2 or 3 days of the week.

As far as other prepped items, I can usually get a full week out of prepped veggies, creamy dressings and hard-boiled eggs. Prepped vinaigrettes last forevah!

Where to buy meal prep containers?

I always get mine from Amazon, though if I had a big-box store near me, I'd probably check there. Here is a list of my faves:

Now, on to the crazy-delicious healthy Instant Pot meal prep recipes! (that's a mouthful!)

Instant Pot Meal Prep Basics:

1. Spaghetti Squash - Confessions of a Fit Foodie

2. Quinoa - Confessions of a Fit Foodie

3. How Long to Steam Vegetables in the Instant Pot - My Crazy Good Life

4. Homemade Applesauce - Carrie Elle

5. Whole Rotisserie Chicken - A Pinch of Healthy

6. Sweet Potatoes - Pressure Cook Recipes

21 Day Fix Instant Pot Meal Prep Breakfast Recipes:

1. Coconut & Lime Instant Pot Breakfast Quinoa - Carrie Elle

2. Instant Pot Quiche - Carrie Elle

3. Instant Pot Oatmeal Jars - Confessions of a Fit Foodie

4. Healthy Starbucks Egg Bites - My Crazy Good Life

5. Instant Pot Buttered Coconut Steel Cut Oats - Carrie Elle

21 Day Fix Instant Pot Meal Prep Lunch and Dinner Recipes:

1. 21 Day Fix Instant Pot Chicken Tikka Masala

2. Healthy Instant Pot Baked Ziti - Confessions of a Fit Foodie

3. Instant Pot Roasted Bell Pepper Soup - Carrie Elle

4. White Chicken Chili - My Crazy Good Life

5. Broccoli Cheese Soup

6. Instant Pot Jambalaya - Confessions of a Fit Foodie

7. Instant Pot Mediterranean Chicken and Rice Bowls - Carrie Elle

8. 21 Day Fix Instant Pot Beef Stroganoff

9. Healthy Drunken Noodles - My Crazy Good Life

10. Coconut Curry Butternut Squash Soup

11. Instant Pot Shredded Mexican Chicken - Carrie Elle

12. Chicken Marsala - Confessions of a Fit Foodie

13. Instant Pot Spaghetti - My Crazy Good Life

14. Easy Instant Pot Beef Stew

Some non-Instant Pot Meal Prep Recipes to Work on While Your Instant Pot is Cooking!

Cranberry-Apple Pie Overnight Oats {21 Day Fix}
Healthy, Make-Ahead Sausage and Egg Breakfast Casserole
21 Day Fix Make-Ahead Southwestern Breakfast Casserole
Whole Wheat Pancakes with Hawaiian Coconut Syrup {21 Day Fix}
Waldorf Chicken Salad Pita Pocket
Roasted Vegetable Chicken Chili with Avocado
21 Day Fix French Onion Soup
21 Day Fix Broccoli Mac and Cheese
Cilantro-Lime Flank Steak Sheet Pan Dinner with Spicy Peanut Sauce

Don’t have an Instant Pot yet?Click here to check it out on Amazon!(affiliate link)

Need a little extra help? Check out my How-To below!

If you make any of these Healthy Instant Pot Meal Prep Recipes be sure to snap a pic and tag me@thefoodieandthefixor use #thefoodieandthefix on Instagramso I can check it out! I love watching your stories! It makes me ridiculously happy to see what you guys are making 🙂

Don't forget to save these Healthy Instant Pot Meal Prep Recipes to Pinterest! ↓↓

How to Meal Prep with Your Instant Pot:

📖 Recipe

How To Meal Prep With Your Instant Pot

Active Time: 1 hour

Total Time: 1 hour

How to use your Instant Pot to save time meal prepping!

Materials

Ingredients for all of the recipes that you'll be prepping

Tools

Instant Pot

Instructions

Meal Planning:
- Choose your dinners for the week. You can fully prep these ahead if you like, the dinners on this list are all perfect for that, or you can just prep the ingredients for your dinners (that's what I do), it's up to you!
- Choose a carb from the basics list that you can use throughout the week, something that takes no prep time to get into the IP (like brown rice, quinoa or sweet potatoes) so that you can get right to your other prepping while that's going.
- Choose 1 breakfast and 1-2 lunches to make for the week, choosing one that is a non-IP recipe that you can have cooking while your IP is going. (check out the section of non-IP recipes that are perfect for this in this post)!
Prepping:
- First, cook the carb that you chose from the basics list in your Instant Pot.
- While that's going, prep your next Instant Pot recipe, then you can immediately start cooking that in the IP after your carb is done cooking.
- After you've finished prepping that Instant Pot recipe, you can prep and cook your non-IP recipe.
- While those things are going, you can prep the ingredients for your dinners and cut up veggies for snacks and/or salads and you're done and prepped for the whole week!

Notes

If you also wanted to make your dinners ahead, you may want to freeze a few that you'll eat towards the end of the week (and maybe beyond depending on how much you make)! All of the recipes on this list are great for freezing!

Recommended Products

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Healthy Instant Pot Meal Prep Recipes - The Foodie and The Fix (2024)

FAQs

Is Instant Pot good for meal prep? ›

I love the Instant Pot for its ability to quickly cook weeknight dinners and because it's great for batch cooking. This Power Hour takes advantage of both by using the Instant Pot to prep breakfast and lunch options while you prep dinners that will be cooked in the Instant Pot later in the week.

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Are Instant Pot meals healthy? ›

While it might not be the best option out there for nutrient retention, you should never feel bad about making a home-cooked meal in your Instant Pot, as there is no "perfect" preparation method for food.

Read On ›

How do you portion meal prep meals? ›

The basic portion sizes that we want to aim for are this: 4 oz of protein, 1/2 cup of grains and 2 cups of veggies per meal. I use containers that hold 3 cups of food. My containers always contain around 2 cups of veggies, 1/2 cup of protein and 1/2 cup of grains — and that's enough for ME, a 5'3” woman.

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What foods should not be cooked in an Instant Pot? ›

6 Things You Should Never Cook in an Instant Pot

Creamy Sauces. If there's one food group you should avoid in the Instant Pot, it's dairy. ...
Fried Chicken. The best fried chicken is crisp on the outside, juicy on the inside and perfectly golden brown. ...
Cookies. ...
Burgers. ...
Pie. ...
Steak.

What is the disadvantage of Instant Pot? ›

Con– The Instant Pot uses steam under pressure to cook food and not everything is meant to be cooked in the Instant Pot. I attempted a crustless quiche which turned out well but it was too wet and moist to my liking and I prefer to cook it in the oven with dry heat.

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What are the disadvantages of pressure cooking? ›

Because pressure cooking is an enclosed form of cooking, there is no contact with air. Therefore, some nutritionists argue that the ingredients may remain uncooked from within which can hamper your digestion on being consumed. Almost all cooking methods, including pressure cooking, have their own pros and cons.

What are the most filling foods for poor people? ›

You will want to purchase cheap foods that are filling! Oatmeal, rice, beans, bread, and other starches are filling and will keep you full until your next meal.

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Can you meal prep eggs? ›

You can choose your favorite way to eat eggs and prepare them for the week ahead. You can boil, fry, or even freeze them. And, of course, you can cook egg-based dishes like omelettes, frittata, or egg casseroles. Then simply freeze them, and you'll have ready-made, delicious meals that you only need to reheat.

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How many cups of rice to meal prep? ›

This will depend on the number of meals you're prepping for. A cup of uncooked white rice will produce 3 cups of rice when cooked, while a cup of uncooked brown rice will give you 2 cups cooked. So if you are cooking rice for 10 meals, we suggest that you cook 2½ cups of brown rice, which should give you 5 cups.

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Is meal prepping good for weight loss? ›

Yes, meal prep can help a person reach their weight loss goals. Preparing meals in advance means that they can ensure each meal is nutritious and can help them reach their goals — for example, they can ensure that prepared lunches contain enough protein and vegetables.

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What size Instant Pot is best for meal prep? ›

Generally, a meal cooked in a 6-quart model feeds three to six people. Benefits of an 8-quart Instant Pot: The 8-quart models, on the other hand, are ideal when you're feeding a large family, cooking for a party, or cooking in batches for your weekly meal prep.

Does Instant Pot cooking destroy nutrients? ›

“Instant pot recipes are absolutely healthy as long as what you put in the recipe is healthy,” she says. The shorter cooking time may also result in the greater preservation of vitamins and minerals when compared to other longer types of cooking.

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How long can food sit in Instant Pot? ›

Unlike nonstick cooking surfaces, the stainless steel pot presents no threat of harmful chemicals. Instant Pot also switches to a “warm” setting when it's done cooking, keeping food at a safe temperature for up to 10 hours.

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Are Instapots better than crockpots? ›

If you are interested primarily in slow cooking, you should buy a dedicated slow cooker. They're more reliable with a range of slow-cooker recipes than an Instant Pot. We found Instant Pot multicookers specifically could not successfully slow-cook dense, high-volume recipes such as beef stew or pot roast.

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