Monday, August 11, 2025

Complete 7-Day Whole‑Food, Plant‑Based, No‑Oil Instant Pot Meal Plan

 


Complete 7-day whole‑food, plant‑based, no‑oil Instant Pot meal plan

  • Author: Michael
  • Edition: 1.0

Table of contents

Introduction

Whole‑food, plant‑based, no‑oil (WFPB‑NO) cooking centers vegetables, legumes, whole grains, and fruit while minimizing refined ingredients and added fats. For many, this approach supports heart health, digestive health, and steady energy. Because meals are built around fiber‑rich plants and slow‑burning carbs, they’re satisfying without feeling heavy.

The Instant Pot shines here. Pressure cooking reduces hands‑on time, softens grains and legumes quickly, and helps preserve color, texture, and nutrients in leafy greens. It’s also batch‑cooking friendly, so your week runs on autopilot.

Everything is allium‑free, citrus‑free, fennel‑free, and free from nuts, seeds, and coconut—while still big on flavor.

How to use this ebook

  • Plan once, cook twice: Batch two soups/stews on Sunday and Wednesday; portion and refrigerate/freeze for mix‑and‑match lunches.
  • Greens last: Stir in chopped greens after pressure‑cooking to keep them bright and tender.
  • Salt smart: Season to taste after cooking, especially for soups and grains. If watching sodium, rely on herbs, spices, vinegars, and miso‑style depth via blended veg.
  • Substitutions: Swap grains (e.g., brown rice ↔ quinoa) based on availability or gluten needs. Use white bean purée to replace creamy elements (no nuts/seeds).
  • Storage:
    • Fridge: 3–4 days in airtight containers.
    • Freezer: 2–3 months for most soups/stews/grains. Label with name and date.
  • Reheating: Add a splash of water; reheat on low to medium. Stir in fresh greens/herbs to revive.

Shopping guide

Master grocery list (AU terms where helpful)

  • Produce
    • Leafy greens: kale, spinach, silverbeet (Swiss chard), bok choy, collard greens, mustard greens, turnip greens
    • Vegetables: carrot, celery, zucchini, mushrooms (button/shiitake), capsicum (red), cabbage, broccoli, pumpkin, potatoes, sweet potatoes, green beans, turnips (if using greens)
    • Aromatics (allium‑free alternatives): ginger, celery, spring onion greens if tolerated (omit white bulbs)
    • Fruit: apples, pears, bananas, blueberries, strawberries, rockmelon, watermelon, lemons 
    • Herbs/spices: thyme, rosemary, basil, oregano, sage, smoked paprika, cumin, coriander, turmeric, white pepper, cinnamon, ginger
  • Grains
    • Oats (steel‑cut and rolled), millet, buckwheat, brown rice, pearl barley, polenta (medium grind), farro, short‑grain white rice
    • GF options: quinoa, brown rice, millet, buckwheat, GF oats (if tolerated), polenta
  • Legumes
    • Lentils (brown/green, split peas), chickpeas, black beans, white beans
  • Pantry
    • No‑allium veggie stock, passata/tinned tomatoes (no oil), tamari (GF soy sauce; optional if tolerating soy), white miso (check ingredients; optional), balsamic or apple cider vinegar (omit for citrus‑free if needed), nutritional yeast (optional), raisins/dates

Pantry staples list

  • Salt, pepper
  • Dried herbs/spices listed above
  • Baking paper (for roasting capsicum)
  • Oat milk (unsweetened) for optional creaminess
  • Glass containers for batch storage
  • Freezer‑safe labels

Weekly overview (visual calendar)

  • Color key (designer apply):
    • Monday: Forest green, Tuesday: Teal, Wednesday: Indigo, Thursday: Olive, Friday: Ruby, Saturday: Amber, Sunday: Ocean
  • Icons:
    • ⏱️ Under 30 min hands‑on
    • ❄️ Freezer‑friendly
    • GF Gluten‑free option provided
DayBreakfastLunchDinnerSnack
MonSteel‑cut oats: apple, cinnamon, blueberries ⏱️Lentil + spinach soup ⏱️ ❄️ GFSweet potato, kale + black bean chili ❄️ GFCucumber + cherry tomatoes, balsamic
TueSavory quinoa: mushrooms + spinach ⏱️ GFChickpea + collard stew ❄️ GFBarley “risotto” with chard + peas ❄️Steamed edamame + tamari
WedMillet porridge: apple + dates ⏱️ GFSplit pea + turnip green soup ❄️ GFPotato + kale curry ⏱️ ❄️ GFWatermelon
ThuMashed sweet potato + wilted spinach ⏱️ GFBrown rice bowl, bok choy + red capsicum sauce ❄️ GFMushroom, collard + lentil stew ❄️ GFStrawberries
FriRolled oats: pear, ginger ⏱️Vegan minestrone (no alliums) ❄️Polenta with garlicky kale + marinara (garlic optional)Steamed broccoli
SatSavory oats: mushrooms + thyme ⏱️Farro + veg soup ❄️Mustard greens + potato stew ⏱️ ❄️ GFRockmelon
SunBuckwheat porridge: banana + blueberry ⏱️ GFLentil + cabbage soup ❄️ GFStuffed capsicums: brown rice, spinach, mushrooms (IP + bake) ❄️Roasted zucchini


Daily meal plans

  • Format for each recipe: photo brief, servings, prep/cook time, equipment, ingredients, steps, variations, nutrition per serving (approximate), storage/freezer, substitutions, serving suggestions.
  • Photos: Provide to designer or shoot per “photo brief” notes. All dishes are oil‑free, nut‑free, seed‑free, coconut‑free.

Monday

Breakfast: Apple cinnamon steel‑cut oats



  • Serves: 4 | Prep: 5 min | Cook: IP 4 min + 10 min natural | Equipment: Instant Pot
  • Ingredients
    • 1 cup steel‑cut oats
    • 2 1/2 cups water
    • 1 apple, diced
    • 1/2 tsp cinnamon
    • Pinch of salt
    • Optional: chopped dates/raisins; splash of oat milk
  • Steps
    1. Add all ingredients to the pot. Pressure cook Manual/High 4 min; natural release 10 min.
    2. Stir; finish with oat milk if desired.
  • Stovetop: Simmer 20–25 min, stirring often; add apple in last 5–10 min.
  • Nutrition (approx/serving): 210 kcal; Carbs 42g; Protein 6g; Fat 3g; Fiber 6g; Sodium 90mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months (portion in jars; thin with oat milk when reheating).
  • Substitutions: Use pear instead of apple; GF as is.
  • Serving: Top with fresh blueberries.

Lunch: Lentil & spinach soup (no onion/garlic)

Note: I made this on 12/8/25 pictured above with brown rice


  • Serves: 4 | Prep: 10 min | Cook: IP 12 min (NR) | Equipment: Instant Pot
  • Ingredients
    • 1 cup brown/green lentils, rinsed
    • 1 cup celery, chopped
    • 1 cup carrot, diced
    • 2 cups spinach/silverbeet, chopped
    • 1 tsp ground cumin
    • 1/2 tsp smoked paprika
    • 1/2 tsp dried thyme
    • 4 cups water or no‑allium broth
    • Salt to taste
  • Steps
    1. Add everything except spinach; pressure cook 12 min; natural release.
    2. Stir in spinach to wilt 2–3 min; season.
  • Stovetop: Simmer 25–30 min until lentils tender; stir in greens to wilt.
  • Nutrition: 250 kcal; C 42g; P 16g; F 2g; Fiber 17g; Sodium 320mg (varies with broth).
  • Storage: 4 days fridge; ❄️ freeze 3 months.
  • Substitutions: Kale/silverbeet for spinach; coriander instead of thyme for a different vibe.
  • Serving: Lemon wedge if not citrus‑free; chopped parsley.

Dinner: Sweet potato, kale & black bean chili

  • Serves: 4 | Prep: 10 min | Cook: IP 10 min (NR) | Equipment: Instant Pot
  • Ingredients
    • 1 large sweet potato, peeled/diced
    • 1 cup cooked black beans (or rinsed canned)
    • 1 cup kale, chopped
    • 1 cup carrot, diced
    • 1 cup celery, chopped
    • 1 tsp smoked paprika
    • 1/2 tsp ground cumin
    • 1/2 tsp dried oregano
    • 3 cups water/no‑allium broth; salt
  • Steps
    1. Add all; pressure cook 10 min; natural release.
    2. Mash a few sweet potato chunks to thicken; stir in kale to wilt.
  • Stovetop: Simmer 25–30 min until tender.
  • Nutrition: 290 kcal; C 58g; P 12g; F 2g; Fiber 15g; Sodium 360mg.
  • Storage: 4 days fridge; ❄️ freeze 3 months.
  • Substitutions: Use kidney beans; add corn if desired.
  • Serving: Over brown rice or polenta; fresh herbs.

Snack: Sliced cucumber & cherry tomatoes with balsamic (omit vinegar if needed); pinch of salt and cracked pepper.

Tuesday

Breakfast: Savory quinoa with mushrooms & spinach



  • Serves: 4 | Prep: 8 min | Cook: IP 1 min + 10 min natural | Equipment: Instant Pot
  • Ingredients:
    • 1 cup quinoa (rinsed), 
    • 2 cups water, 
    • 1 cup mushrooms (chopped), 
    • 1 cup spinach (chopped), 
    • 1/2 tsp thyme, 
    • 1/4 tsp turmeric, 
    • salt.

  • Steps: 
    • Add all but spinach; pressure cook 1 min; natural release 10 min; 
    • fold in spinach.

  • Stovetop: Simmer quinoa 15 min; fold in cooked mushrooms and spinach.

  • Nutrition: 220 kcal; C 37g; P 8g; F 3g; Fiber 5g; Sodium 180mg.
  • Storage: 3 days fridge; freezes ok but best fresh.
  • Substitutions: Use buckwheat or millet for quinoa.
  • Serving: Chopped chives; splash of tamari if using soy.

Lunch: Chickpea & collard green stew

  • Serves: 4 | Prep: 10 min | Cook: IP 10 min (NR)
  • Ingredients: 
    • 1 1/2 cups cooked chickpeas, 
    • 1 cup collards/silverbeet, 
    • 1 cup carrot, 
    • 1 cup celery, 
    • 1/2 tsp cumin, 
    • 1/2 tsp smoked paprika, 
    • 1/4 tsp ground ginger, 
    • 3 cups water/broth, 
    • salt.

  • Steps: 
    • Add all; pressure cook 10 min; natural release; season.

  • Stovetop: Simmer 20–25 min.
  • Nutrition: 260 kcal; C 44g; P 13g; F 3g; Fiber 13g; Sodium 340mg.
  • Storage: 4 days fridge; ❄️ freeze 3 months.
  • Substitutions: Kale for collards; white beans for chickpeas.
  • Serving: Over brown rice or quinoa (GF).

Dinner: Barley “risotto” with Swiss chard & peas

  • Serves: 4 | Prep: 10 min | Cook: IP 20 min (NR)
  • Ingredients: 
    • 1 cup pearl barley, 
    • 1 cup chard (chopped), 
    • 1 cup frozen peas, 
    • 1 cup carrot, 
    • 1 cup celery,
    • 1/2 tsp rosemary, 
    • 1/4 tsp white pepper, 
    • 3 1/2 cups water/broth, 
    • salt.
  • Steps: 
    • Cook barley with aromatics 20 min; natural release; stir in peas/chard; rest 5 min.
  • Stovetop: Simmer 35–40 min; add peas/chard last 5 min.
  • Nutrition: 280 kcal; C 56g; P 10g; F 2g; Fiber 12g; Sodium 350mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months.
  • Substitutions: GF swap quinoa or short‑grain brown rice; adjust liquid/time.
  • Serving: Sprinkle nutritional yeast (optional).

Snack: Steamed edamame with tamari (if tolerated).

Wednesday

Breakfast: Millet porridge with apple & dates

  • Serves: 4 | Prep: 5 min | Cook: IP 10 min (NR)
  • Ingredients: 
    • 1 cup millet (rinsed), 
    • 3 cups water, 
    • 1 apple (diced), 
    • 1/4 cup chopped dates, 
    • 1/2 tsp cinnamon, 
    • salt.

  • Steps: 
    • Pressure cook 10 min; natural release; stir.
Stovetop: Simmer 20–25 min; stir often.
  • Nutrition: 230 kcal; C 49g; P 6g; F 2g; Fiber 6g; Sodium 95mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months.
  • Serving: Spoon of oat milk; nut‑free granola if using.

Lunch: Split pea & turnip green soup

  • Serves: 4 | Prep: 10 min | Cook: IP 15 min (NR)
  • Ingredients: 
    • 1 cup split peas, 
    • 1 cup turnip greens/kale, 
    • 1 cup carrot, 
    • 1 cup celery, 
    • 1/2 tsp coriander, 
    • 1/2 tsp thyme, 
    • 1/4 tsp turmeric, 
    • 4 cups water/broth, 
    • salt.
  • Steps: 
    • Cook all except greens; natural release; stir in greens to wilt; optional partial blend.
  • Stovetop: Simmer 45–55 min.
  • Nutrition: 270 kcal; C 47g; P 17g; F 1g; Fiber 18g; Sodium 320mg.
  • Storage: 4 days fridge; ❄️ freeze 3 months.
  • Serving: White miso or nutritional yeast after cooking (optional).

Dinner: Potato & kale curry (ginger & turmeric)

  • Serves: 4 | Prep: 10 min | Cook: IP 8 min (NR)
  • Ingredients: 
    • 2 potatoes (diced), 
    • 1 cup kale, 
    • 1 cup carrot, 
    • 1 cup celery, 
    • 1 tsp turmeric, 
    • 1/2 tsp ground ginger, 
    • 1/2 tsp cumin seeds (omit if avoiding seeds), 
    • 3 cups water/broth, 
    • salt.
  • Steps: 
    • Cook all but kale; natural release; mash a few potatoes; fold in kale to wilt.
  • Stovetop: Simmer 20–25 min.
  • Nutrition: 240 kcal; C 51g; P 7g; F 1g; Fiber 8g; Sodium 310mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months.
  • Substitutions: Use ground cumin if avoiding seeds entirely.
  • Serving: With brown rice or millet (GF).

Snack: Sliced watermelon.

Thursday

Breakfast: Mashed sweet potato with wilted spinach

  • Serves: 4 | Prep: 5 min | Cook: IP 8 min (QR)
  • Ingredients: 
    • 2 large sweet potatoes (cubed), 
    • 2 cups water (for steaming), 
    • 1 cup spinach (chopped), 
    • 1/2 tsp cinnamon, 
    • salt.
  • Steps: 
    • Pressure cook sweet potatoes 8 min; quick release; drain; mash with cinnamon/salt; fold in spinach to wilt.
  • Stovetop: Steam until tender; mash and fold in spinach.
  • Nutrition: 200 kcal; C 46g; P 4g; F 0.5g; Fiber 7g; Sodium 120mg.
  • Storage: 3 days fridge; freeze not ideal.
  • Serving: Sprinkle chopped dates for texture.

Lunch: Brown rice bowl with bok choy & roasted red capsicum sauce

  • Serves: 4 | Prep: 10 min (+roast capsicum) | Cook: IP 22 min (NR)
  • Ingredients: 
    • 1 cup brown rice, 
    • 2 1/2 cups water, 
    • 2 cups bok choy (chopped), 
    • 1 cup carrot (diced), 
    • 1 cup celery (chopped), 
    • 1/2 tsp smoked paprika, 
    • 1/2 tsp ground ginger,
    • salt.
  • Red capsicum sauce: 
    • Roast red capsicum; blend with herbs and splash of water (no oil).
  • Steps: 
    • Cook rice with veg/spices; natural release; stir in bok choy to wilt; top with sauce.
  • Stovetop: Simmer rice 40–45 min.
  • Nutrition: 290 kcal; C 61g; P 7g; F 2g; Fiber 6g; Sodium 330mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months (rice separate).
  • Substitutions: GF as is. Use quinoa for faster cook.

Dinner: Mushroom & lentil stew with collards

  • Serves: 4 | Prep: 10 min | Cook: IP 12 min (NR)
  • Ingredients: 
    • 1 cup brown lentils, 
    • 1 cup mushrooms (chopped), 
    • 1 cup collards/kale, 1 cup carrot, 
    • 1 cup celery, 
    • 1/2 tsp rosemary, 
    • 1/2 tsp smoked paprika, 
    • 4 cups water/broth, 
    • salt.
  • Steps: 
    • Cook all but collards; natural release; stir in collards to wilt.
  • Stovetop: Simmer 30–35 min.
  • Nutrition: 270 kcal; C 44g; P 17g; F 2g; Fiber 15g; Sodium 340mg.
  • Storage: 4 days fridge; ❄️ freeze 3 months.
  • Serving: With mashed potato or millet.

Snack: Fresh strawberries.

Friday

Breakfast: Rolled oats with pear & ginger

  • Serves: 4 | Prep: 5 min | Cook: IP 3 min (NR)
  • Ingredients: 
    • 1 cup rolled oats, 
    • 2 cups water, 
    • 1 ripe pear (diced), 
    • 1/2 tsp ground ginger, 
    • 1/4 tsp cinnamon, 
    • salt.
  • Steps: 
    • Pressure cook 3 min; natural release; stir.
  • Stovetop: Simmer 8–10 min.
  • Nutrition: 210 kcal; C 41g; P 6g; F 3g; Fiber 6g; Sodium 90mg.
  • Storage: 3 days fridge; freeze ok but texture softer.

Lunch: Vegan minestrone (no onion/garlic)

  • Serves: 4 | Prep: 12 min | Cook: IP 5 min (QR)
  • Ingredients: 
    • 1 cup carrot, 
    • 1 cup celery, 
    • 1 cup zucchini, 
    • 1 cup shredded cabbage, 
    • 400g diced tomatoes, 
    • 1 cup cooked pasta or white beans, 
    • 4 cups water/broth, 
    • 1 tsp basil, 
    • 1/2 tsp oregano, 
    • 2 cups spinach (chopped),
    •  salt.
  • Steps: 
    • Cook all except spinach 5 min; quick release; stir in spinach to wilt.
  • Stovetop: Simmer 15–20 min.
  • Nutrition (with beans): 230 kcal; C 41g; P 11g; F 2g; Fiber 10g; Sodium 420mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months (without pasta).
  • GF: Use white beans or GF pasta.

Dinner: Polenta with kale & tomato sauce

  • Serves: 4 | Prep: 5 min | Cook: IP 9 min (QR)
  • Ingredients: 
    • 1 cup polenta (medium grind), 
    • 4 cups water, 
    • 2 cups kale (chopped), 
    • 1 cup passata, 
    • 1/2 tsp thyme, 
    • 1/2 tsp smoked paprika, 
    • salt.
  • Steps: 
    • Cook polenta 9 min; quick release; stir vigorously. Steam/wilt kale separately. Warm passata with herbs; assemble.
  • Stovetop: Whisk polenta 25–30 min low heat.
  • Nutrition: 220 kcal; C 45g; P 5g; F 1g; Fiber 4g; Sodium 360mg.
  • Storage: 3 days fridge; polenta firms as it chills. ❄️ Freeze slices 2 months.
  • Serving: Parsley or nutritional yeast (optional).

Snack: Steamed broccoli florets with a squeeze of lemon (omit if citrus‑free).

Saturday

Breakfast: Savory oats with mushrooms & thyme

  • Serves: 4 | Prep: 5 min | Cook: IP 3 min (NR)
  • Ingredients: 
    • 1 cup rolled oats, 
    • 2 1/2 cups water, 
    • 1 cup mushrooms, 
    • 1/2 tsp thyme, 
    • salt; 
    • optional splash of oat milk.
  • Steps: 
    • Pressure cook 3 min; natural release; stir.
  • Stovetop: 8–10 min.
  • Nutrition: 200 kcal; C 37g; P 6g; F 3g; Fiber 5g; Sodium 95mg.
  • Serving: Chopped chives; nutritional yeast (optional).

Lunch: Farro & vegetable soup

  • Serves: 4 | Prep: 10 min | Cook: IP 10 min (QR)
  • Ingredients: 
    • 3/4 cup pearled farro, 
    • 1 cup carrot, 
    • 1 cup zucchini, 
    • 1 cup green beans, 
    • 400g diced tomatoes, 
    • 4 cups water/broth, 
    • 1 tsp rosemary, 
    • salt.
  • Steps: 
    • Cook 10 min; quick release.
  • Stovetop: Simmer 25–30 min.
  • Nutrition: 240 kcal; C 48g; P 9g; F 2g; Fiber 8g; Sodium 380mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months.
  • GF swap: Brown rice or quinoa.

Dinner: Mustard greens & potato stew

  • Serves: 4 | Prep: 10 min | Cook: IP 8 min (QR)
  • Ingredients: 
    • 2 cups mustard greens, 
    • 2 potatoes (diced), 
    • 1 cup carrot, 
    • 1 cup celery, 
    • 1 1/2 cups water/broth, 
    • 1/2 tsp smoked paprika, 
    • 1/2 tsp dried sage, 
    • salt.
  • Steps: 
    • Pressure cook 8 min; quick release; mash slightly if desired.
  • Stovetop: Simmer 20–25 min.
  • Nutrition: 210 kcal; C 45g; P 6g; F 1g; Fiber 7g; Sodium 320mg.
  • Storage: 4 days fridge; ❄️ freeze 2 months.
  • Serving: White bean purée swirl for creaminess.

Snack: Sliced rockmelon.

Sunday

Breakfast: Creamy banana‑blueberry buckwheat porridge

  • Serves: 4 | Prep: 5 min | Cook: IP 10 min (NR)
  • Ingredients: 
    • 1 cup buckwheat groats (rinsed), 
    • 3 cups water, 
    • 1 banana (mashed), 
    • 1/2 cup blueberries, 
    • 1/2 tsp cinnamon, 
    • salt.
  • Steps: 
    • Cook buckwheat 10 min; natural release; stir in banana and berries.
  • Stovetop: Simmer 15–18 min.
  • Nutrition: 230 kcal; C 49g; P 6g; F 2g; Fiber 6g; Sodium 95mg.
  • Storage: 3 days fridge; freeze ok.

Lunch: Lentil & cabbage soup with parsley & lemon (lemon optional)

  • Serves: 4 | Prep: 10 min | Cook: IP 12 min (NR)
  • Ingredients: 
    • 1 cup brown lentils, 
    • 2 cups cabbage (shredded), 
    • 1/2 cup parsley (chopped), 
    • 1 cup carrot, 
    • 1 cup celery, 
    • 4 cups water/broth, 
    • salt. 
  • Lemon wedge optional (omit for citrus‑free).
  • Steps: 
    • Cook 12 min; natural release; stir in parsley.
  • Stovetop: Simmer 25–30 min.
  • Nutrition: 240 kcal; C 41g; P 16g; F 1g; Fiber 15g; Sodium 330mg.
  • Storage: 4 days fridge; ❄️ freeze 3 months.

Dinner: Stuffed capsicums (brown rice, spinach, mushrooms)

  • Serves: 4 | Prep: 15 min | Cook: IP 5 min + bake | Equipment: Instant Pot + oven/air fryer
  • Ingredients: 
    • 4 capsicums (tops off, seeded), 
    • 2 cups cooked brown rice, 
    • 1 cup mushrooms (chopped), 
    • 2 cups spinach (chopped), 
    • 1 tsp smoked paprika, 
    • 1/2 tsp thyme, 
    • 1 cup passata, 
  • salt.
  • Steps:
    1. Mix rice, mushrooms, spinach, spices, half the passata; stuff capsicums.
    2. IP: 1 cup water, trivet, stuffed capsicums on top; Manual 5 min; quick release.
    3. Transfer to 200℃ oven/air fryer 8–10 min to finish and lightly blister. Spoon remaining passata on top.
  • Stovetop: Simmer stuffed capsicums in tomato sauce 20–25 min covered; finish uncovered 5 min.
  • Nutrition: 300 kcal; C 63g; P 9g; F 2g; Fiber 9g; Sodium 380mg.
  • Storage: 3 days fridge; ❄️ freeze 2 months (sauce separate).

Snack: Roasted zucchini strips (dry roast on baking paper; finish with herbs).

Tips & techniques

Flavor without oil

  • Build base: Dry‑sweat carrots and celery with a splash of water; add smoked paprika, thyme/rosemary.
  • Umami boosters: Tomato paste, passata, mushrooms, nutritional yeast (optional), white miso after cooking.
  • Brightness: Vinegars or lemon (if not citrus‑free). Otherwise, chopped parsley and a splash of reduced broth.

Rotating greens

  • Cycle kale, spinach, silverbeet, collards, bok choy, mustard greens, and turnip greens for varied texture and micronutrients.
  • Add greens at the end of pressure cooking; use Sauté for a quick 2–3 minute wilt.

Batch cooking & freezing

  • Double soups/stews; cool quickly; freeze flat in labeled bags/containers.
  • Freeze grains in 1‑cup portions. Reheat with a splash of water; fluff.
  • Leafy greens don’t freeze as well on their own—add fresh when reheating.

Bonus recipes

1) Creamy white bean and potato chowder (no oil)

  • Serves 4 | IP 8 min (NR) | ❄️ GF | ⏱️
  • Ingredients: 2 potatoes (diced), 1 cup white beans (cooked), 1 cup celery, 1 cup carrot, 1 cup mushrooms, 3 1/2 cups broth, 1/2 tsp thyme, 1/4 tsp white pepper, salt.
  • Steps: Cook all; natural release; partially blend 1–2 cups and return.
  • Nutrition: 260 kcal; C 50g; P 11g; F 1g; Fiber 9g; Sodium 360mg.

2) Quinoa, pumpkin & kale pilaf

  • Serves 4 | IP 1 min + 10 min NR | GF | ⏱️
  • Ingredients: 1 cup quinoa, 2 cups water, 2 cups pumpkin (cubed, small), 1 cup kale (chopped), 1/2 tsp sage, salt.
  • Steps: Cook quinoa + pumpkin; natural release; fold in kale to wilt.

3) Tomato‑herb braised chickpeas with silverbeet

  • Serves 4 | IP 6 min (QR) | ❄️ GF
  • Ingredients: 2 cups cooked chickpeas, 1 1/2 cups passata, 1 cup water, 2 cups silverbeet, 1 tsp oregano, 1/2 tsp smoked paprika, salt.
  • Steps: Cook 6 min; quick release; stir in silverbeet to wilt.

4) Buckwheat “risotto” with mushrooms & thyme

  • Serves 4 | IP 10 min (NR) | GF
  • Ingredients: 1 cup buckwheat groats, 2 1/2 cups broth, 2 cups mushrooms, 1/2 tsp thyme, salt.
  • Steps: Cook 10 min; natural release; stir until creamy.

5) Red lentil & zucchini dal (allium‑free)

  • Serves 4 | IP 4 min (NR) | GF | ⏱️
  • Ingredients: 1 cup red lentils (rinsed), 3 cups water, 1 cup grated zucchini, 1 tsp turmeric, 1/2 tsp ground coriander, 1/4 tsp ginger, salt.
  • Steps: Cook 4 min; natural release; whisk for creaminess.

6) Barley, cabbage & carrot “fried rice” (no oil)

  • Serves 4 | Stovetop 15 min | ❄️
  • Use cooked barley; stir‑fry with shredded cabbage, carrot, peas, tamari (optional), white pepper. Finish with chopped parsley.

7) Polenta bake with spinach & tomato

  • Serves 4 | Oven 25 min | ❄️ GF
  • Spread cooked polenta in dish; top with spinach and passata; bake until set.

8) Potato, pea & mint mash

  • Serves 4 | IP 8 min (QR) | GF | ⏱️
  • Steam potatoes; mash with hot veggie broth; fold in peas and chopped mint.

Quick sauces and dressings (no oil, nuts, seeds, coconut)

  • Roasted capsicum purée: Roast red capsicum; blend with water, pinch of smoked paprika, salt. Use on bowls or polenta.
  • Creamy white bean sauce: Blend white beans, water/broth, lemon juice (omit if citrus‑free), garlic‑free seasoning, pinch of rosemary. Great on greens.
  • Umami tomato glaze: Reduce passata with balsamic (omit if needed), thyme, and a pinch of white pepper until syrupy.
  • Green herb drizzle: Blend parsley, water, splash of vinegar (omit if needed), pinch of salt; strain smooth.
  • Mushroom gravy: Sauté mushrooms in water until deeply browned; add broth + thyme; simmer to reduce; thicken by blending 1/2 cup stew back into pot.
  • Carrot‑ginger dressing (citrus‑free): Steam carrots; blend with water, fresh ginger, rice vinegar (omit if needed), pinch of white miso (optional).

Full inclusion of your original 7‑day plan (polished)


Weekly menu plan

  • Mon
    • Breakfast: Steel‑cut oats with cinnamon, chopped apple, and blueberries (IP 4 min, natural release)
    • Lunch: Lentil & spinach soup with carrot, celery, and tomatoes (IP 10–12 min)
    • Dinner: Sweet potato, kale & black bean chili (IP 10–12 min)
    • Snack: Sliced cucumber & cherry tomatoes with balsamic vinegar
  • Tue
    • Breakfast: Savory breakfast quinoa with baby spinach, mushrooms, and nutritional yeast (optional) (IP 1 min)
    • Lunch: Chickpea & collard green stew with smoked paprika (IP 10–15 min)
    • Dinner: Barley “risotto” with Swiss chard, peas, and lemon zest (optional) (IP 20 min)
    • Snack: Steamed edamame (if tolerated) with tamari
  • Wed
    • Breakfast: Warm apple‑cinnamon millet with chopped dates (IP 10 min)
    • Lunch: Split pea & turnip green soup (IP 15 min)
    • Dinner: Potato & kale curry with turmeric and cumin (IP 8 min)
    • Snack: Sliced watermelon
  • Thu
    • Breakfast: Savory mashed sweet potatoes with wilted spinach (spinach added after cooking)
    • Lunch: Brown rice & white bean bowl with bok choy; roasted red pepper sauce (capsicum + herbs)
    • Dinner: Mushroom, collard green & lentil stew (IP 12–15 min)
    • Snack: Fresh strawberries
  • Fri
    • Breakfast: Rolled oats with pear, cinnamon, and ginger (stovetop or IP 3 min)
    • Lunch: Vegan minestrone with zucchini, cabbage, and spinach (no onion/garlic) (IP 5 min)
    • Dinner: Polenta with garlicky sautéed kale (garlic optional) and marinara (polenta cooked in IP 9 min)
    • Snack: Steamed broccoli florets
  • Sat
    • Breakfast: Savory oats with mushrooms and thyme; miso (optional after cooking)
    • Lunch: Farro & mushroom soup with turnip greens (IP 10–12 min)
    • Dinner: Mustard greens & potato stew (IP 8–10 min)
    • Snack: Sliced rockmelon
  • Sun
    • Breakfast: Creamy banana‑blueberry buckwheat porridge (IP 10 min)
    • Lunch: Lentil & cabbage soup with parsley and lemon (lemon optional) (IP 12 min)
    • Dinner: Stuffed capsicums with brown rice, spinach, and mushrooms (IP 5 min, then bake/air fry to finish)
    • Snack: Roasted zucchini strips

Notes for maximising greens

  • Rotate greens: spinach, kale, collards, Swiss chard/silverbeet, bok choy, turnip greens, mustard greens.
  • Add greens at the end of pressure cooking to preserve color and nutrients.
  • Instant Pot tip: For leafy veg, use Sauté mode for a quick 2–3 minute wilt after cooking.

Flavour without oil

  • Use vinegars, fresh herbs, ginger, smoked paprika, and umami from mushrooms and tomato.
  • Blend cooked vegetables (onions omitted here; use carrot, celery, capsicum) into sauces for creaminess without fat.

Monday recipes

  • Apple Cinnamon Steel‑Cut Oats (IP 4 min; 4 servings)
  • Lentil & Spinach Soup (No Onion/Garlic) (IP 12 min; 4 servings)
  • Sweet Potato, Kale & Black Bean Chili (IP 10 min; 4 servings)

Tuesday recipes

  • Savory Quinoa with Mushrooms & Spinach (IP 1 min; 4 servings)
  • Chickpea & Collard Green Stew (IP 10 min; 4 servings)
  • Barley “Risotto” with Swiss Chard & Peas (IP 20 min; 4 servings)

Wednesday recipes

  • Millet Porridge with Apple & Dates (IP 10 min; 4 servings)
  • Split Pea & Turnip Green Soup (IP 15 min; 4 servings)
  • Potato & Kale Curry with Ginger & Turmeric (IP 8 min; 4 servings)

Thursday recipes

  • Mashed Sweet Potato with Wilted Spinach (IP 8 min; 4 servings)
  • Brown Rice Bowl with Bok Choy & Red Pepper Sauce (IP 22 min; 4 servings)
  • Mushroom & Lentil Stew with Collards (IP 12 min; 4 servings)

Friday recipes

  • Rolled Oats with Pear & Ginger (IP 3 min; 4 servings)
  • Vegan Minestrone (No Onion/Garlic) (IP 5 min; 4 servings)
  • Polenta with Kale & Tomato Sauce (IP 9 min; 4 servings)

Saturday recipes

  • Savory Oats with Mushrooms & Thyme (IP 3 min; 4 servings)
  • Farro & Vegetable Soup (IP 10 min; 4 servings)
  • Mustard Greens & Potato Stew (IP 8 min; 4 servings)

Sunday recipes

  • Sweet Rice Porridge with Apple & Cinnamon (IP 15 min; 4 servings)
  • Lentil & Vegetable Bake (Oven 30–35 min; 4 servings)
  • Pumpkin Mash with Wilted Greens (IP 8 min; 4 servings)

Note: Tahini options in the original draft have been replaced with white bean purée suggestions to remain seed‑free. Garlic is optional and excluded by default for allium‑free readers.

References & resources

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