"The Ultimate Guide to Gluten-Free, High-Protein Vegan Eating Using an Instant Pot"
7 day gluten-free, high-protein, plant based diet plan that uses the Instant Pot for fast and nutritious meals!
Below is a 7-day gluten-free, high-protein, plant-based diet plan that incorporates the use of the Instant Pot (https://amzn.to/4arlFZt) for cooking convenience. Each day includes a menu plan, recipes, shopping list, and nutritional content for each recipe.
Day 1:
Breakfast: Quinoa Porridge
Ingredients:
1 cup quinoa, rinsed
2 cups almond milk
1 teaspoon vanilla extract
1 tablespoon maple syrup
Toppings: mixed berries, sliced almonds
Instructions:
Combine quinoa, almond milk, vanilla extract, and maple syrup in the Instant Pot.
Close the lid, set to sealing, and cook on high pressure for 1 minute.
Allow natural pressure release for 10 minutes, then manually release any remaining pressure.
Serve hot with mixed berries and sliced almonds on top.
Nutritional Content (per serving):
Calories: 320
Protein: 10g
Fat: 5g
Carbohydrates: 60g
Snack: Greek Yogurt with Honey
Ingredients:
1 cup Greek yogurt
1 tablespoon honey
Instructions:
Simply mix the Greek yogurt with honey and enjoy!
Nutritional Content (per serving):
Calories: 150
Protein: 20g
Fat: 0g
Carbohydrates: 15g
Lunch: Lentil Soup
Ingredients:
1 cup dried green lentils, rinsed
4 cups vegetable broth
1 onion, diced
2 carrots, diced
2 stalks celery, diced
2 cloves garlic, minced
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper to taste
Instructions:
Place all ingredients in the Instant Pot.
Close the lid, set to sealing, and cook on high pressure for 15 minutes.
Allow natural pressure release for 10 minutes, then manually release any remaining pressure.
Adjust seasoning if needed and serve hot.
Nutritional Content (per serving):
Calories: 280
Protein: 18g
Fat: 1g
Carbohydrates: 50g
Snack: Protein Smoothie
Ingredients:
1 scoop plant-based protein powder
1 cup almond milk
1 banana
Handful of spinach
Ice cubes
Instructions:
Blend all ingredients until smooth and enjoy!
Nutritional Content (per serving):
Calories: 250
Protein: 20g
Fat: 5g
Carbohydrates: 35g
Dinner: Chickpea Curry
Ingredients:
2 cans chickpeas, drained and rinsed
1 onion, diced
2 cloves garlic, minced
1 tablespoon ginger, grated
1 can coconut milk
2 tablespoons curry powder
1 teaspoon turmeric
Salt and pepper to taste
Instructions:
Sauté onion, garlic, and ginger in the Instant Pot using the sauté function.
Add chickpeas, coconut milk, curry powder, turmeric, salt, and pepper.
Close the lid, set to sealing, and cook on high pressure for 8 minutes.
Allow natural pressure release for 10 minutes, then manually release any remaining pressure.
Serve hot with rice or quinoa.
Nutritional Content (per serving):
Calories: 380
Protein: 15g
Fat: 20g
Carbohydrates: 40g
Shopping List:
Quinoa
Almond milk
Vanilla extract
Maple syrup
Mixed berries
Sliced almonds
Greek yogurt
Honey
Dried green lentils
Vegetable broth
Onion
Carrots
Celery
Garlic
Cumin
Smoked paprika
Plant-based protein powder
Banana
Spinach
Chickpeas
Coconut milk
Curry powder
Turmeric
Rice or quinoa
This completes the Day 1 plan. Let me know if you'd like to continue with the rest of the days!
please continue
ChatGPT
Day 2:
Breakfast: Oatmeal with Almond Butter
Ingredients:
1 cup rolled oats
2 cups almond milk
2 tablespoons almond butter
1 tablespoon maple syrup (optional)
Toppings: sliced banana, chia seeds
Instructions:
Combine rolled oats and almond milk in the Instant Pot.
Close the lid, set to sealing, and cook on high pressure for 3 minutes.
Allow natural pressure release for 5 minutes, then manually release any remaining pressure.
Stir in almond butter and maple syrup.
Serve hot with sliced banana and a sprinkle of chia seeds on top.
Nutritional Content (per serving):
Calories: 380
Protein: 12g
Fat: 15g
Carbohydrates: 50g
Snack: Protein Shake
Ingredients:
1 scoop plant-based protein powder
1 cup almond milk
1/2 cup frozen mixed berries
1 tablespoon chia seeds
Instructions:
Blend all ingredients until smooth and enjoy!
Nutritional Content (per serving):
Calories: 250
Protein: 20g
Fat: 8g
Carbohydrates: 25g
Lunch: Quinoa Salad
Ingredients:
1 cup quinoa, cooked
1 can black beans, drained and rinsed
1 bell pepper, diced
1/2 red onion, diced
1 cup cherry tomatoes, halved
1/4 cup chopped cilantro
Juice of 1 lime
Salt and pepper to taste
Instructions:
In a large bowl, combine cooked quinoa, black beans, bell pepper, red onion, cherry tomatoes, and cilantro.
Squeeze lime juice over the salad and toss to combine.
Season with salt and pepper to taste.
Serve chilled or at room temperature.
Nutritional Content (per serving):
Calories: 320
Protein: 15g
Fat: 2g
Carbohydrates: 60g
Snack: Apple Slices with Peanut Butter
Ingredients:
1 apple, sliced
2 tablespoons peanut butter
Instructions:
Dip apple slices in peanut butter and enjoy!
Nutritional Content (per serving):
Calories: 200
Protein: 7g
Fat: 12g
Carbohydrates: 20g
Dinner: Lentil Stew
Ingredients:
1 cup dried green lentils, rinsed
4 cups vegetable broth
2 carrots, diced
2 stalks celery, diced
1 onion, diced
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon smoked paprika
Salt and pepper to taste
Instructions:
Place all ingredients in the Instant Pot.
Close the lid, set to sealing, and cook on high pressure for 10 minutes.
Allow natural pressure release for 10 minutes, then manually release any remaining pressure.
Adjust seasoning if needed and serve hot.
Nutritional Content (per serving):
Calories: 280
Protein: 18g
Fat: 1g
Carbohydrates: 50g
Shopping List:
Rolled oats
Almond milk
Almond butter
Maple syrup
Bananas
Chia seeds
Plant-based protein powder
Frozen mixed berries
Black beans
Bell pepper
Red onion
Cherry tomatoes
Cilantro
Lime
Quinoa
Vegetable broth
Carrots
Celery
Garlic
Dried thyme
Smoked paprika
Apples
Peanut butter
Day 3:
Breakfast: Quinoa Porridge with Mixed Berries
Ingredients:
1 cup quinoa
2 cups almond milk
1 tablespoon maple syrup
1/2 teaspoon cinnamon
1/2 cup mixed berries (strawberries, blueberries, raspberries)
Instructions:
Rinse quinoa under cold water.
In the Instant Pot, combine quinoa, almond milk, maple syrup, and cinnamon.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 1 minute.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Serve the quinoa porridge topped with mixed berries.
Lunch: Lentil Soup
Ingredients:
1 cup dried lentils, rinsed
4 cups vegetable broth
1 onion, diced
2 carrots, diced
2 stalks celery, diced
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:
In the Instant Pot, combine all ingredients.
Close the lid, set the Instant Pot to Soup mode, high pressure, and cook for 15 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Adjust seasoning if needed before serving.
Dinner: Vegetable Curry with Tofu
Ingredients:
1 block tofu, cubed
1 onion, diced
2 carrots, sliced
1 bell pepper, diced
1 cup broccoli florets
1 can coconut milk
2 tablespoons red curry paste
1 tablespoon soy sauce
1 tablespoon coconut sugar
1 tablespoon lime juice
Salt and pepper to taste
Instructions:
Set the Instant Pot to Saute mode and add a bit of oil.
Add diced onion and cook until softened.
Add cubed tofu and sauté until lightly browned.
Stir in red curry paste and cook for a minute.
Add carrots, bell pepper, broccoli, coconut milk, soy sauce, coconut sugar, and lime juice.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 5 minutes.
Once done, allow the pressure to release naturally for 5 minutes, then manually release any remaining pressure.
Adjust seasoning if necessary and serve over cooked brown rice.
Shopping List:
Quinoa
Almond milk
Maple syrup
Cinnamon
Mixed berries (strawberries, blueberries, raspberries)
Dried lentils
Vegetable broth
Onion
Carrots
Celery
Garlic
Dried thyme
Dried oregano
Tofu
Bell pepper
Broccoli florets
Coconut milk
Red curry paste
Soy sauce
Coconut sugar
Lime juice
Brown rice
Nutritional Content:
Quinoa Porridge with Mixed Berries:
Calories: 340 kcal
Protein: 11g
Fat: 5g
Carbohydrates: 64g
Fiber: 8g
Lentil Soup:
Calories: 280 kcal
Protein: 17g
Fat: 1g
Carbohydrates: 52g
Fiber: 16g
Vegetable Curry with Tofu (serving over brown rice not included):
Calories: 320 kcal
Protein: 15g
Fat: 20g
Carbohydrates: 25g
Fiber: 6g
Day 4:
Breakfast: Chia Seed Pudding with Almond Butter
Ingredients:
1/4 cup chia seeds
1 cup almond milk
1 tablespoon maple syrup
1 tablespoon almond butter
Sliced bananas and strawberries for topping
Instructions:
In the Instant Pot, mix chia seeds, almond milk, and maple syrup.
Close the lid and set the Instant Pot to Yogurt mode for 10 minutes.
Once done, allow it to cool slightly, then stir in almond butter.
Refrigerate until chilled.
Serve topped with sliced bananas and strawberries.
Lunch: Chickpea and Vegetable Curry
Ingredients:
1 can chickpeas, drained and rinsed
1 onion, diced
2 cloves garlic, minced
1 tablespoon curry powder
1 can diced tomatoes
1 can coconut milk
2 cups mixed vegetables (e.g., bell peppers, carrots, peas, cauliflower)
Salt and pepper to taste
Instructions:
Set the Instant Pot to Saute mode and add a bit of oil.
Add diced onion and minced garlic, cook until fragrant.
Stir in curry powder and cook for another minute.
Add chickpeas, diced tomatoes, coconut milk, mixed vegetables, salt, and pepper.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 5 minutes.
Once done, allow the pressure to release naturally for 5 minutes, then manually release any remaining pressure.
Adjust seasoning if necessary and serve hot.
Dinner: Quinoa-Stuffed Bell Peppers
Ingredients:
4 bell peppers, halved and seeds removed
1 cup quinoa, cooked
1 can black beans, drained and rinsed
1 cup corn kernels (fresh, frozen, or canned)
1/2 cup diced tomatoes
1/2 cup shredded vegan cheese
1 teaspoon cumin
1 teaspoon chili powder
Salt and pepper to taste
Instructions:
In the Instant Pot, add 1 cup of water and place a trivet inside.
Mix cooked quinoa, black beans, corn kernels, diced tomatoes, cumin, chili powder, salt, and pepper in a bowl.
Stuff each bell pepper half with the quinoa mixture.
Place the stuffed bell peppers on the trivet inside the Instant Pot.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 5 minutes.
Once done, allow the pressure to release naturally for 5 minutes, then manually release any remaining pressure.
Sprinkle vegan cheese on top of each stuffed pepper and serve hot.
Shopping List:
Chia seeds
Almond milk
Maple syrup
Almond butter
Bananas
Strawberries
Chickpeas
Onion
Garlic
Curry powder
Diced tomatoes
Coconut milk
Mixed vegetables (e.g., bell peppers, carrots, peas, cauliflower)
Bell peppers
Quinoa
Black beans
Corn kernels
Diced tomatoes
Vegan cheese
Cumin
Chili powder
Salt and pepper
Nutritional Content:
Chia Seed Pudding with Almond Butter (per serving):
Calories: 290 kcal
Protein: 8g
Fat: 15g
Carbohydrates: 31g
Fiber: 14g
Chickpea and Vegetable Curry (per serving, without rice):
Calories: 240 kcal
Protein: 8g
Fat: 10g
Carbohydrates: 30g
Fiber: 10g
Quinoa-Stuffed Bell Peppers (per serving):
Calories: 280 kcal
Protein: 12g
Fat: 7g
Carbohydrates: 45g
Fiber: 10g
Day 5:
Breakfast: Vegan Protein Smoothie
Ingredients:
1 ripe banana
1 cup spinach
1/2 cup frozen mixed berries
1 scoop plant-based protein powder
1 tablespoon chia seeds
1 cup almond milk
Instructions:
In a blender, combine all the ingredients.
Blend until smooth and creamy.
Pour into a glass and enjoy.
Lunch: Vegan Lentil Chili
Ingredients:
1 cup dried lentils, rinsed
1 onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 can diced tomatoes
1 cup vegetable broth
1 tablespoon chili powder
1 teaspoon cumin
Salt and pepper to taste
Instructions:
Set the Instant Pot to Saute mode and add a bit of oil.
Add diced onion and minced garlic, cook until fragrant.
Add diced bell pepper and cook until softened.
Stir in chili powder and cumin, cook for another minute.
Add dried lentils, diced tomatoes, and vegetable broth.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 15 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Adjust seasoning if necessary and serve hot.
Dinner: Vegan Chickpea and Vegetable Stir-Fry
Ingredients:
1 can chickpeas, drained and rinsed
2 cups mixed vegetables (such as bell peppers, broccoli, carrots)
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
Sesame seeds for garnish
Instructions:
Set the Instant Pot to Saute mode and add olive oil.
Add minced garlic and cook until fragrant.
Add mixed vegetables and sauté until tender-crisp.
Stir in chickpeas, soy sauce, and sesame oil.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 3 minutes.
Once done, allow the pressure to release naturally for 5 minutes, then manually release any remaining pressure.
Serve hot, garnished with sesame seeds.
Shopping List:
Banana
Spinach
Frozen mixed berries
Plant-based protein powder
Chia seeds
Almond milk
Dried lentils
Onion
Garlic
Bell pepper
Canned diced tomatoes
Vegetable broth
Chili powder
Cumin
Chickpeas
Mixed vegetables (e.g., bell peppers, broccoli, carrots)
Soy sauce
Sesame oil
Olive oil
Sesame seeds
Nutritional Content:
Vegan Protein Smoothie:
Calories: 320 kcal
Protein: 25g
Fat: 7g
Carbohydrates: 45g
Fiber: 11g
Vegan Lentil Chili:
Calories: 280 kcal
Protein: 18g
Fat: 1g
Carbohydrates: 52g
Fiber: 16g
Vegan Chickpea and Vegetable Stir-Fry:
Calories: 260 kcal
Protein: 12g
Fat: 10g
Carbohydrates: 32g
Fiber: 9g
Day 6:
Breakfast: Quinoa Porridge with Almond Butter
Ingredients:
1/2 cup quinoa, rinsed
1 cup almond milk
1 tablespoon almond butter
1 tablespoon maple syrup (optional)
1/2 teaspoon cinnamon
Sliced banana and chopped nuts for topping
Instructions:
Add quinoa, almond milk, almond butter, maple syrup (if using), and cinnamon to the Instant Pot.
Close the lid, set the Instant Pot to Porridge mode, and cook for 8 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Stir the porridge well, then serve topped with sliced banana and chopped nuts.
Lunch: Vegan Black Bean Soup
Ingredients:
2 cans black beans, drained and rinsed
1 onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 can diced tomatoes
4 cups vegetable broth
1 teaspoon cumin
1/2 teaspoon smoked paprika
Salt and pepper to taste
Chopped cilantro for garnish
Instructions:
Set the Instant Pot to Saute mode and add a bit of oil.
Add diced onion and minced garlic, cook until fragrant.
Add diced bell pepper and cook until softened.
Stir in cumin and smoked paprika, cook for another minute.
Add black beans, diced tomatoes, and vegetable broth.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 10 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Use an immersion blender to partially blend the soup, leaving some beans whole.
Adjust seasoning if necessary and serve hot, garnished with chopped cilantro.
Dinner: Vegan Chickpea Tikka Masala
Ingredients:
2 cans chickpeas, drained and rinsed
1 onion, diced
2 cloves garlic, minced
1 bell pepper, diced
1 can diced tomatoes
1 can coconut milk
2 tablespoons tomato paste
1 tablespoon garam masala
1 teaspoon ground turmeric
Salt and pepper to taste
Chopped cilantro for garnish
Instructions:
Set the Instant Pot to Saute mode and add a bit of oil.
Add diced onion and minced garlic, cook until fragrant.
Add diced bell pepper and cook until softened.
Stir in garam masala and ground turmeric, cook for another minute.
Add chickpeas, diced tomatoes, coconut milk, and tomato paste.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 8 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Adjust seasoning if necessary and serve hot, garnished with chopped cilantro.
Shopping List:
Quinoa
Almond milk
Almond butter
Maple syrup (optional)
Cinnamon
Banana
Nuts (e.g., almonds, walnuts)
Black beans
Onion
Garlic
Bell pepper
Diced tomatoes
Vegetable broth
Cumin
Smoked paprika
Fresh cilantro
Tomato paste
Garam masala
Ground turmeric
Coconut milk
Nutritional Content:
Quinoa Porridge with Almond Butter:
Calories: 320 kcal
Protein: 10g
Fat: 9g
Carbohydrates: 50g
Fiber: 7g
Vegan Black Bean Soup:
Calories: 220 kcal
Protein: 10g
Fat: 1g
Carbohydrates: 45g
Fiber: 15g
Vegan Chickpea Tikka Masala:
Calories: 380 kcal
Protein: 12g
Fat: 20g
Carbohydrates: 40g
Fiber: 10g
Day 7:
Breakfast: Vegan Protein Smoothie Bowl
Ingredients:
1 ripe banana, frozen
1/2 cup mixed berries, frozen
1 scoop plant-based protein powder
1/2 cup almond milk
Toppings: sliced almonds, chia seeds, shredded coconut, sliced banana
Instructions:
In a blender, combine the frozen banana, mixed berries, plant-based protein powder, and almond milk.
Blend until smooth and creamy, adding more almond milk if needed to reach desired consistency.
Pour the smoothie into a bowl and top with sliced almonds, chia seeds, shredded coconut, and sliced banana.
Lunch: Vegan Lentil Salad
Ingredients:
1 cup green lentils, rinsed
2 cups water or vegetable broth
1 cucumber, diced
1 bell pepper, diced
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
2 tablespoons lemon juice
Salt and pepper to taste
Instructions:
Add the green lentils and water or vegetable broth to the Instant Pot.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 8 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Drain any excess liquid from the lentils and transfer them to a large bowl.
Add diced cucumber, bell pepper, red onion, and chopped parsley to the bowl with the lentils.
Drizzle olive oil and lemon juice over the salad, then season with salt and pepper to taste. Toss to combine.
Dinner: Vegan Vegetable Curry
Ingredients:
1 onion, diced
2 cloves garlic, minced
1 bell pepper, diced
2 carrots, sliced
1 zucchini, diced
1 cup cauliflower florets
1 can chickpeas, drained and rinsed
1 can diced tomatoes
1 can coconut milk
2 tablespoons curry powder
Salt and pepper to taste
Instructions:
Set the Instant Pot to Saute mode and add a bit of oil.
Add diced onion and minced garlic, cook until fragrant.
Add diced bell pepper, sliced carrots, diced zucchini, and cauliflower florets. Cook until slightly softened.
Stir in curry powder, cook for another minute.
Add chickpeas, diced tomatoes, and coconut milk.
Close the lid, set the Instant Pot to Manual mode, high pressure, and cook for 5 minutes.
Once done, allow the pressure to release naturally for 10 minutes, then manually release any remaining pressure.
Adjust seasoning if necessary and serve hot.
Shopping List:
Banana
Mixed berries (frozen)
Plant-based protein powder
Almond milk
Sliced almonds
Chia seeds
Shredded coconut
Green lentils
Cucumber
Bell pepper
Red onion
Fresh parsley
Olive oil
Lemon
Curry powder
Carrots
Zucchini
Cauliflower florets
Chickpeas
Diced tomatoes
Coconut milk
Nutritional Content:
Vegan Protein Smoothie Bowl:
Calories: 350 kcal
Protein: 20g
Fat: 10g
Carbohydrates: 45g
Fiber: 10g
Vegan Lentil Salad:
Calories: 280 kcal
Protein: 15g
Fat: 8g
Carbohydrates: 40g
Fiber: 15g
Vegan Vegetable Curry:
Calories: 320 kcal
Protein: 10g
Fat: 15g
Carbohydrates: 45g
Fiber: 12g
