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

Monday 
Pottage Bonne Femme
Per Portion:201kcal

Ingredients

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

Method

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

Monday
Banana Walnut Cake
Per portion: 261kcal

Ingredients

• 3 small, very ripe bananas
• 3 eggs
• 60g coconut oil, melted
• 1 tsp vanilla extract
• 115g wholegrain flour
• 80g unrefined sugar
• 3/4 tsp baking powder
• 1 tsp cinnamon
• 60g chopped walnuts

Method

• Mash the bananas, then add the eggs, vanilla, and oil, and combine.
• Add the flour, sugar, baking powder, and cinnamon to the mix, and stir in the walnuts.
• Pour the cake mix into a non-stick 15cm square springform tin and securely cover with foil.
• Bake at 170°C for 15 minutes. Then remove the foil and bake for a further 10–15 minutes until a cocktail stick inserted into the middle comes out clean.
• Cool and slice into 8 portions. This cake can be eaten up to 3 days after baking.

Tuesday
Easy Dahl
Per portion: 304kcal

Ingredients

• 2 tbsp ghee
• 1 tsp black mustard seeds
• 2 onions, chopped
• 1 tbsp chopped garlic
• 1 tsp fresh chopped chilli
• 1 tbsp fresh chopped ginger
• 2 tomatoes, chopped
• ½ tsp turmeric
• ½ tsp garam masala
• 1 tsp cumin
• 1 ½ tsp salt
• 110g urid dal, rinsed
• 100g moong dal, rinsed
• 3–4 cubes frozen spinach
• 500ml water

Method

• Place all of the ingredients into the Instant Pot and Pressure Cook for 5 minutes, followed by a natural pressure release.
• Serve into 4 flasks.
• Freeze two portions for another week.

Wednesday
Butternut Squash Salad
Per portion: 368kcal

Ingredients

• 1 small butternut squash, sliced into half moons
• 1 tsp cumin
• 1 tsp oregano
• 1 tsp paprika
• ½ tsp ground coriander
• ½ tsp salt
• 1 tbsp olive oil
• 300g cooked chickpeas
• 3 large handfuls of salad leaves
• 200g feta, cubed
• 80g pomegranate seeds
• 1 tbsp mint
• Another 1 tbsp olive oil

Method

• Toss the butternut squash in the spices and salt, then in the olive oil.
• Air Fry the squash for 5 minutes at 180°C. Make sure it is starting to soften slightly; if not, cook for 5 more minutes.
• Meanwhile, toss the chickpeas in what’s left of the spices/oil.
• Cook the butternut squash and chickpeas together in the Air Fryer for 8 minutes at 180°C.
• Layer up your salad into 4 jars – some green leaves, then some feta, then some chickpeas and butternut squash, repeating the layers in the jar. Top with the pomegranate seeds and some mint.
• Keep in the fridge, then top with 1 tbsp olive oil before eating.

Thursday
Pea, Spinach and Mint Soup
Per portion: 127kcal

Ingredients

• 1 onion
• 2 tsp olive oil
• 400g frozen peas
• 200g washed spinach leaves
• 600ml vegetable stock
• Salt and pepper
• 2 tbsp fresh mint leaves

Method

• Select Sauté on your Instant Pot and add the olive oil and onions, sautéing them until soft. Then add all the remaining ingredients.
• Pressure Cook for 1 minute, followed by a quick pressure release.
• Blend the soup, then portion into 4 flasks.
• Eat 3 this week, and freeze 2 for another week.

Friday
Butternut Squash Salad
Per portion: 368kcal

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