Meal prep your way to a week of lunches in your Instant Pot and Air Fryer from the
@lunchboxdoctor Jenny Tschiesche!

Ingredients:

• 200g frozen vegetables
• 250g risotto rice
• 1 stock cube + 600ml cold water

To Fill:

• 8 mozzarella balls

To Coat:

• 1 large egg, beaten
• 100g Panko breadcrumbs (or gluten-free equivalent)
• 1 tsp olive oil

Method:

1. Add frozen vegetables, risotto rice, stock cube, and water to your Instant Pot.
2. Cook on high pressure for 6 minutes with a quick pressure release. Once cooked, leave the risotto to cool in the fridge.
3. Once fully cooled, roll the risotto into 8 balls with the mozzarella in the middle.
4. Coat each in flour, then the beaten egg, and finally the breadcrumbs.
5. Using your Air Fryer, or the Air Fry function of your Instant Pot, put the balls inside on the air fryer grill.
6. Select Air Fry at 180°C for 12 minutes and cook until crunchy.
7. Serve 2 per person for lunch with some salad, saving 2 more portions for Wednesday.

Tuesday
Chipotle Pepper Soup
Per portion: 65kcal

Ingredients

• 85g frozen peppers
• 85g frozen onions
• 2 tbsp tomato purée
• ½ tsp chipotle paste
• 3 tbsp sun-dried tomatoes
• 400ml passata
• ½ a veg stock cube + 300ml water

Method

1. Place all the ingredients into your Instant Pot.
2. Select Pressure Cook and set the time to 5 minutes, followed by a natural pressure release, then cook 5 minutes at high pressure.
3. Remove the lid and blend the soup until smooth.
4. Pour half into 2 flasks, then cool and freeze the remaining soup in two portions ready for another week!

Tuesday
Banana Walnut Cake
Per portion: 262kcal

Ingredients

• 3 small, very ripe bananas
• 1 tsp vanilla extract
• 3 eggs
• 60g coconut oil, melted
• 115g wholegrain flour
• 80g unrefined sugar
• ¾ tsp baking powder
• 1 tsp cinnamon
• 60g chopped walnuts

Method

1. Mash the bananas in a food processor or blender, then add the vanilla, eggs, and oil, and blend again.
2. Add the flour, sugar, baking powder, and cinnamon, then blend again.
3. Stir in the walnuts and pour into a non-stick 15cm square springform tin.
4. Select Air Fry and set the temperature to 170°C for 25 minutes.
5. Cook covered in foil for 15 minutes, then with the foil removed for the final 10 minutes. Bake until a cocktail stick inserted into the middle comes out clean.
6. Cool and slice into 8 portions. This cake can be eaten up to 3 days after baking.

Thursday
Bruschetta
Per portion: 536kcal

Ingredients

• 2 x half ciabatta rolls (135g each)
• 8 medium tomatoes
• 1 tbsp olive oil
• 60g basil, roughly torn
• ½ tsp garlic salt
• ¼ tsp ground black pepper
• 150g mozzarella, roughly torn

Method

1. Add the ciabatta to a preheated air fryer and Air Fry at 180°C for 2 minutes on one side and 1–2 minutes on the other.
2. Meanwhile, dice the tomatoes, discarding the seeds.
3. Mix the tomato with the olive oil, garlic salt, pepper, and torn basil.
4. Top each ciabatta half with the tomato mix, topped with the mozzarella, and serve.
5. If taking as a ‘packed lunch’, pack the air-fried ciabatta and topping separately and serve together at lunchtime.

Friday
Fishcake and Mushy Peas
Per portion: 490kcal

Ingredients

For the Fishcakes:

• 310g mashed potato
• 1 x 120g tin sardines
• 2 spring onions, chopped
• 2 tbsp chopped fresh parsley
• Juice of ½ a lemon
• ¼ tsp salt (+ pepper to taste)
• 35g breadcrumbs
• 2 tsp olive oil

For the Peas:

• 110g chopped raw potato
• 100ml water
• 300g frozen peas
• ¼ tsp salt

Method:

1. In a food processor, combine the mashed potato, fish, spring onions, lemon juice, parsley, and seasoning.
2. Mould this mixture into 4 equal fishcakes and coat in the breadcrumbs, then drizzle over olive oil.
3. Select Air Fry and set the temperature to 180°C for 10 minutes.
4. Meanwhile, place the raw potato and 50ml of the water in the Instant Pot. Pressure Cook for 3 minutes, followed by a quick pressure release.
5. Unlock the lid and add the peas and remaining 50ml water plus the salt. Select Pressure Cook again for 1 minute with another quick pressure release.
6. Once cooked, blend the peas slightly but leave some texture. Place the mushy peas into a heatproof container (if reheating at work) and place the fishcakes on top or alongside. Enjoy cold or reheated.