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

Monday
Egg Mayonnaise Sandwiches
Per portion: 541kcal

Ingredients:

• 6 eggs
• 250ml water
• 80g watercress, chopped
• 2 heaped tbsp mayonnaise
• ¼ tsp salt
• 1/8 tsp pepper
• 6 slices of granary bread, for building your sandwiches

Method:

1. Place the eggs on a trivet/steam rack in your inner pot and add the water.
2. Pressure Cook for 7 minutes with a quick pressure release.
3. Once finished, run the eggs under cold water, then peel and chop.
4. Add the chopped eggs to a bowl with the chopped watercress, mayonnaise, and seasoning. Stir well, then leave in the fridge until ready to use – you’ll have enough for 3 sandwiches.

Tuesday
Cauliflower Cheese with Tomato Salad
Per portion: 476kcal

Ingredients:
Cauli Cheese:

• 600g cauliflower florets
• 125ml water
• 2 tbsp butter
• 2 tbsp plain flour
• 250ml milk
• 200g cheddar cheese, grated
• ½ tsp salt
• ½ tsp garlic powder

Tomato Salad:

• 6 large ripe tomatoes
• 2 tbsp fresh herbs (finely chopped, such as basil, thyme, oregano)
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• ½ tsp salt
• 1/8 tsp ground black pepper

Method:

1. Place the cauliflower florets into the Instant Pot with the water.
2. Pressure Cook for 1 minute with a quick pressure release, then drain the cauliflower and set aside.
3. Select sauté on the Instant Pot and add the butter. Once melted, stir in the flour until you have a paste. Then add the milk in increments, stirring constantly as this will thicken quickly. Turn off the heat once thick.
4. Add 150g of the cheese, plus the salt and garlic powder, and stir well. If you have a combi cooker, then add the cooked cauliflower to the inner pot with the remaining cheese sprinkled on top, then use the air fryer lid. Alternatively, place the cooked cauliflower and cheese sauce into a dish that fits your air fryer.
5. Air Fry at 180°C for 5 minutes. The cauliflower cheese should be golden.
6. Meanwhile, make the tomato salad by combining all the ingredients in a bowl, then dividing into 4 portions.
7. When the cauliflower cheese is golden, portion into 4 and enjoy with the tomato salad.

Wednesday

• Assemble that ready-to-go Egg Mayo into a sandwich!

Thursday

• Enjoy pre-prepared cauliflower cheese and tomato salad.

Friday
Pottage Bonne Femme
Per portion: 201kcal

Ingredients:

• 30g butter
• 3 carrots, chopped
• 2 leeks, chopped
• 450g potatoes, chopped
• 2 tsp salt
• ½ tsp pepper
• 1 tsp unrefined sugar
• 800ml water
• 4 tbsp cream or milk (can use plant-based)

Method:

1. Sauté the butter in your Instant Pot until melted, then add the carrots and leeks.
2. Once soft, add the potatoes, salt, pepper, sugar, and 800ml water.
3. Pressure Cook for 10 minutes with 5 minutes of natural pressure release, then quick release the remaining pressure.
4. Blend with the milk or cream and enjoy!