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1 Week Vegan Instant Pot Menu Plan

Today’s post is a one week vegan instant pot meal plan to save you time with food prep, help with meal planning, and of course it’s budget friendly.

You can make the vegan instant pot recipes in the order you would like and adjust them based on your needs and family size. If you don’t have an instant pot pressure cooker you can still make them as one pot meals. Simply throw all ingredients into one large pot on your stove with lid and cook on medium heat about 20-30 minutes. Stir occasionally and keep checking if the food is ready. The lentil recipes might take a while longer if you use dry lentils.

You can make the breakfast as a large batch ahead for the whole week or prep the night before. There are 7 dinner meals and this vegan instant pot menu plan works for one week if you double your dinner size to eat the rest for lunch over the following days. So make sure to write down all ingredients according to your family size plus lunch when you write your grocery shopping list.

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Vegan Instant Pot Breakfast

Use this easy recipe to make healthy instant pot oatmeal for breakfast. You can make enough for the whole week and store it in the freezer. Fill freezable containers with about 1 cup cooked oats and add fruits, nuts, and seeds. You can also sweeten it with dried dates, raisins, or maple syrup. I like to add banana and frozen berries, milled flaxseed, and chopped walnuts. You can also use apples with cinnamon and raisins. There are so many options when it comes to oat bowls.

If you don’t want to prep the instant pot oats ahead of time you can make the same recipe each night for the next morning. For this I use quick oats and let it soak in the fridge overnight.

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1 Week Vegan Instant Pot Menu Plan: Lunch and Dinner

Each recipe below makes 4 servings. I always cook double the amount and keep the second half to enjoy the next day for lunch. That way I don’t have to plan another meal or prepare anything extra. It saves time and money. So please go ahead and make sure to prepare the right amount for your family. There are 7 meals for 7 days and my favorite one is #3. Let me know which one was your favorite meal in the comments below! I use this 6 quart instant pot to cook meals that serve 4.

#1 Elbow Taco Pasta

You can use this vegan elbow taco pasta recipe and place all ingredients into your instant pot. Then use the “grains” setting on normal and cook for 10 minutes. I used whole wheat penne pasta instead of the elbow pasta and it came out perfect.

#2 Instant Pot Vegan Sloppy Joes

This vegan sloppy joes recipe is super easy to prepare in your instant pot and makes a delicious recipe for vegan beginners. Get the recipe here.

#3 Vegan Potato Goulash

Ingredients:

• 1 cauliflower head, diced
• 1 onion, diced
• 1 bell pepper, diced
• 5 potatoes, diced
• 2T paprika powder
• 3/4 T salt
• 2 dashed chili powder
• 1 t veggie stock powder
• 3 cups water

Place everything in your instant pot and set to “stew” on high for 5 minutes.

#4 Easy Zucchini Spaghetti

This vegan instant pot recipe serves 4 and costs about $1.40 per serving.

Ingredients:

• 16 oz dry whole wheat spaghetti (or gluten free)
• 28 oz can diced or crushed tomatoes
• 3 medium zucchini chopped
• 2 cans great northern beans, drained and rinsed
• 6 oz can tomato paste
• 1 T basil dry
• 1 T oregano dry
• 2 cloves garlic
• 4-cups water

Place everything in the instant pot and stir. Break the pasta in half so it fits. Place the lid on the instant pot and set the valve to seal. Pressure cook for 1 minute.

#5 Easy Ratatouille Rice

Ingredients:

• 4 tomatoes, diced
• 2 zucchini, diced
• 1 eggplant, peeled and diced
• 2 garlic, pressed
• 1 onion, diced
• 2 cans black beans, drained and rinsed
• 2/3 cup brown dry rice
• 3 t oregano
• 3/4 cup water
• 1 t vegetable stock powder
• 1t salt
• dash of pepper

Place everything in your instant pot and set to “multigrain” on normal for 10 minutes and keep the vent closed.

#6 Easy Lentil Soup

This lentil soup recipe is very healthy and easy to make. Please double the amount and serving sizes of ingredients. Then throw them into your instant pot and cook on “stew” high setting for 15 minutes.

 

Gluten free, oil free, and vegan one pot meal that is high in protein (33g) and great for the instant pot. Use the ingredients from this recipe and cook on stew setting “high” for 15 minutes.

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Vegan Diet Recommendations:

Vegan Diet Recommendations Full List: Be sure to check out the full list of vegan lifestyle and cooking must haves! From most used kitchen tools, to books, weight loss guides, meal planning tools, and seasoning. Head over to check it out.

The vegan quick start guide:  This guide will give you easy recipes under 30 minutes to start a vegan diet without feeling overwhelmed. All recipes are low fat and budget friendly. The guide contains a example meal plan with a rundown of the nutritional value plus many health and weight loss/muscle gain tips.

From A to Vegan: If you want to go all in, I highly recommend this comprehensive vegan starter kit to learn everything about a healthy, balanced vegan diet. It will help you with weight loss, more energy, and all around better health. It comes with recipes, meal plans, printables, tracking sheets, and more. You can head over to get more information here.

Vegan weight loss guide: Based on scientific methods that reverse and prevent common diseases, this guide will help you lose weight and find a healthy lifestyle in a non-restricting way. It provides vegan recipes that fuel and fill you, promote weight loss, without counting calories or starving. See what’s all included here.