🍽️ Week 1: Beans & Grains - High-Protein Meal Prep
This week is all about plant-based, protein-rich meals made with pantry staples like beans, lentils, brown rice, and quinoa. It’s affordable, fiber-filled, and perfect for one-pot cooking in the Instant Pot or stockpot.
From Creamy Red Lentil Dal to Pinto Bean & Sweet Potato Bowls, this week is both comforting and practical. These recipes come straight from my cookbook: 100 Beginner’s Instant Pot Bean and Grain Cookbook.
🛒 Shopping List (Serves 4, 5 meals)
- 1 cup dried red lentils
- 1 cup black beans (or 2 cans)
- 1 cup pinto beans (or 2 cans)
- 1 cup brown rice + ½ cup quinoa
- 1 can diced tomatoes, 1 can coconut milk
- Garlic, onion, bell peppers, carrots, sweet potato
- Spices: cumin, turmeric, smoked paprika, chili powder
📅 Meal Plan Snapshot
- Mon: Red Lentil Dal + Cuban Black Beans & Rice
- Tue: Pinto Bean & Sweet Potato Bowl
- Wed: Lentil & Sausage Stew (or plant-based alt.)
- Thu: Tofu & Black Bean Scramble
- Fri: Bean & Veggie Soup (leftovers remix)
- Sat: Flex Day (leftovers or takeout)
- Sun: Batch Cook Day
🔥 Featured Recipe: Creamy Red Lentil Dal
Servings: 4 | Protein: 18g | Time: 25 mins
- 1 cup red lentils
- 1 onion, 3 garlic cloves, 1 tsp ginger
- 1 tsp cumin, 1 tsp turmeric
- 3 cups vegetable broth
- ½ can coconut milk
- Add all ingredients to Instant Pot.
- Set to Manual → 10 mins. Natural release 5 mins.
- Stir, taste, serve over rice. Top with lime and cilantro.
💡 Double and freeze half — this is a perfect Week 3 lunch saver.
🥣 Prep Day Tips
- Cook all beans and grains on Sunday
- Chop your onions, carrots, and peppers for quick access
- Make a full batch of Lentil & Sausage Stew and freeze half
📘 More from Rossi Voss
- 100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, affordable meals using pantry staples.
- 100 Beginner's Air Fryer Rotisserie Recipes – Easy meals with crispy flavor.
- Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and one-pot wonders.
➡️ Coming Next: Week 2 – Turkey & Poultry 🦃
Follow the plan. Eat well. And prep with purpose!
— Rossi Voss
Author of the $0.99 Cookbook Series
rossivoss.blogspot.com