September Meal Planner: Back-to-Routine Batchers

byRossi Voss
0

September — Back-to-Routine Batchers
September Meal Planner: Back-to-Routine Batchers

Back to school, back to work? Make September easier with 30 batch-friendly, meal-prep-ready recipes. Cook once, eat all week — using your Instant Pot, Air Fryer, Ninja Speedi, or Stockpot. Save time, reduce stress, and eat well!

Featured Books:
82 Essential Instant Pot Fermentation Recipes · 100 Beginner’s Instant Pot Bean and Grain Cookbook · 100 Beginner’s Instant Pot Sauce Recipes
All Kindle versions: $0.99!

← August | October →

September Recipes

  1. Overnight Steel-Cut Oats (IP)
  2. Greek Yogurt (IP Fermented)
  3. AF Chicken & Peppers Meal Prep
  4. IP Chili Base (Freeze)
  5. Speedi Turkey Rice Boxes
  6. IP Dal Meal Prep
  7. AF Rotisserie Veg Mix-ins
  8. Stockpot Chicken Noodle
  9. IP Pinto Bean Base
  10. AF Salmon + Broccoli
  11. Speedi Pesto Chicken Orzo
  12. IP Black Beans (Freeze)
  13. AF Meatballs (Batch)
  14. Stockpot Tomato Soup (Batch)
  15. IP Quinoa Pilaf (Base)
  16. AF Shawarma Chicken (Batch)
  17. Speedi Burrito Rice Boxes
  18. IP Butter Chickpeas
  19. AF Crispy Tofu Bowls
  20. Stockpot Veg Minestrone
  21. IP Red Lentil Curry
  22. AF Turkey Patties (Freeze)
  23. Speedi Sesame Shrimp Rice
  24. IP Chicken Stock (Batch)
  25. AF Rotisserie Veg + Couscous
  26. Speedi Chili Mac Boxes
  27. IP Potato Leek Soup
  28. AF Fish Sticks + Slaw
  29. Speedi Caprese Pasta Boxes
  30. IP Bean & Barley Soup

Overnight Steel-Cut Oats (IP)

Servings: 4 | Protein: 8g | Prep: 5 mins | Cook: 2 hrs | Cost: $0.80/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup steel-cut oats
  • 4 cups water or milk
  • 1 tsp vanilla extract
  • 1 tbsp brown sugar
  • Pinch of salt

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Set to Manual (Low Pressure) for 2 hours.
  3. Let sit overnight. Reheat and serve with toppings.

Greek Yogurt (IP Fermented)

Servings: 6 | Protein: 10g | Prep: 10 mins | Cook: 8 hrs | Cost: $0.70/serving

Appliance: Instant Pot

Ingredients:

  • 1 quart whole milk
  • 2 tbsp plain yogurt (with live cultures)

Step-by-Step Instructions:

  1. Heat milk on Sauté until steaming (180°F). Cool to 110°F.
  2. Stir in starter yogurt.
  3. Seal and use Yogurt function → Keep Warm 8 hours.

AF Chicken & Peppers Meal Prep

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 15 mins | Cost: $3.20/serving

Appliance: Air Fryer

Ingredients:

  • 2 chicken breasts, sliced
  • 1 bell pepper, sliced
  • 1 red onion, sliced
  • 1 tbsp olive oil
  • 1 tsp paprika
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Toss chicken and veggies with oil and spices.
  2. Air fry at 375°F for 12–15 minutes.
  3. Divide into meal prep containers.

IP Chili Base (Freeze)

Servings: 6 | Protein: 22g | Prep: 10 mins | Cook: 30 mins | Cost: $2.40/serving

Appliance: Instant Pot

Ingredients:

  • 1 lb ground turkey
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 can diced tomatoes
  • 1 can kidney beans
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 4 cups broth

Step-by-Step Instructions:

  1. Brown turkey with onion and garlic (Sauté mode).
  2. Add remaining ingredients. Seal → Manual 15 mins.
  3. Cool and freeze in portions for later use.

Speedi Turkey Rice Boxes

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 20 mins | Cost: $3.00/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb ground turkey
  • 1 cup rice
  • 2 cups chicken broth
  • 1 cup frozen peas & carrots
  • 1 tbsp taco seasoning
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Portion into meal prep boxes.

IP Dal Meal Prep

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup red lentils
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tsp turmeric
  • 3 cups vegetable broth
  • ½ can coconut milk
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all to Instant Pot. Seal → Manual 10 mins.
  2. Quick release, stir, cool, and portion.
  3. Store for 4 days or freeze.

AF Rotisserie Veg Mix-ins

Servings: 4 | Protein: 8g | Prep: 10 mins | Cook: 15 mins | Cost: $2.20/serving

Appliance: Air Fryer

Ingredients:

  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 red onion, sliced
  • 2 tbsp rotisserie seasoning
  • 1 tbsp olive oil

Step-by-Step Instructions:

  1. Toss veggies with oil and seasoning.
  2. Air fry 12–15 mins at 375°F.
  3. Store in fridge for bowls, wraps, or omelets.

Stockpot Chicken Noodle

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 30 mins | Cost: $3.00/serving

Appliance: Stockpot

Ingredients:

  • 2 chicken breasts, diced
  • 4 cups chicken broth
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 cup egg noodles
  • 1 tsp thyme
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Sauté chicken, carrots, celery 5 mins.
  2. Add broth and thyme. Simmer 15 mins.
  3. Add noodles, cook 8–10 mins more.

IP Pinto Bean Base

Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup pinto beans
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 cups vegetable broth
  • 1 tsp cumin
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to IP.
  2. Seal → Manual 15 mins → Quick release.
  3. Mash slightly and store for burritos, bowls, or tacos.

AF Salmon + Broccoli

Servings: 4 | Protein: 32g | Prep: 10 mins | Cook: 15 mins | Cost: $4.80/serving

Appliance: Air Fryer

Ingredients:

  • 4 salmon fillets
  • 1 head broccoli, chopped
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • Lemon wedges

Step-by-Step Instructions:

  1. Toss broccoli with oil and garlic.
  2. Place salmon on top, air fry 12–15 mins at 375°F.
  3. Serve with lemon.

Speedi Pesto Chicken Orzo

Servings: 4 | Protein: 30g | Prep: 10 mins | Cook: 20 mins | Cost: $3.60/serving

Appliance: Ninja Speedi

Ingredients:

  • 2 chicken breasts, cubed
  • 1 cup orzo
  • 2 cups chicken broth
  • 2 tbsp pesto
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Speedi.
  2. Cook on Rapid Cook 15 minutes.
  3. Portion into meal prep containers.

IP Black Beans (Freeze)

Servings: 4 | Protein: 14g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup black beans
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 cups vegetable broth
  • 1 tsp cumin
  • 1 bay leaf
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to IP.
  2. Seal → Manual 15 mins → Quick release.
  3. Cool and freeze in 1–2 cup portions.

AF Meatballs (Batch)

Servings: 4 | Protein: 24g | Prep: 15 mins | Cook: 15 mins | Cost: $3.00/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb ground turkey
  • 1 egg
  • ¼ cup breadcrumbs
  • 1 tsp Italian seasoning
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Mix ingredients and form meatballs.
  2. Air fry at 375°F for 12–15 mins.
  3. Freeze on tray, then store in bags.

Stockpot Tomato Soup (Batch)

Servings: 4 | Protein: 6g | Prep: 10 mins | Cook: 30 mins | Cost: $2.20/serving

Appliance: Stockpot

Ingredients:

  • 2 cans diced tomatoes
  • 1 onion, chopped
  • 2 cups vegetable broth
  • ½ cup heavy cream
  • 1 tsp basil
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Sauté onion 5 mins. Add tomatoes and broth. Simmer 20 mins.
  2. Blend until smooth. Stir in cream and basil.
  3. Cool and freeze in portions.

IP Quinoa Pilaf (Base)

Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 20 mins | Cost: $2.40/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 bell pepper, chopped
  • 1 zucchini, chopped
  • 1 tsp cumin
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual 10 mins → Quick release.
  3. Fluff and store for bowls or stir-ins.

AF Shawarma Chicken (Batch)

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 15 mins | Cost: $3.40/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb chicken breast, sliced
  • 2 tbsp shawarma sauce
  • 1 tbsp olive oil
  • 1 onion, sliced

Step-by-Step Instructions:

  1. Toss chicken and onion with oil and sauce.
  2. Air fry 12–15 mins at 375°F.
  3. Portion for wraps, bowls, or salads.

Speedi Burrito Rice Boxes

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 20 mins | Cost: $3.30/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb ground turkey
  • 1 cup rice
  • 2 cups chicken broth
  • 1 can black beans
  • 1 tbsp taco seasoning
  • Toppings: corn, salsa, cheese

Step-by-Step Instructions:

  1. Add turkey, rice, broth, beans, seasoning to Speedi.
  2. Cook on Rapid Cook 15 mins.
  3. Top with corn, salsa, cheese, and portion.

IP Butter Chickpeas

Servings: 4 | Protein: 16g | Prep: 10 mins | Cook: 25 mins | Cost: $2.20/serving

Appliance: Instant Pot

Ingredients:

  • 1 can chickpeas
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp ginger, grated
  • 1 can tomato sauce
  • 1 tsp cumin
  • 1 tsp garam masala
  • ½ cup heavy cream or coconut milk
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Sauté onion, garlic, ginger 5 mins.
  2. Add remaining ingredients except cream. Seal IP, Manual 10 mins.
  3. Quick release, stir in cream, and serve.

AF Crispy Tofu Bowls

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 15 mins | Cost: $2.80/serving

Appliance: Air Fryer

Ingredients:

  • 1 block firm tofu, pressed and cubed
  • 1 tbsp soy sauce
  • 1 tbsp cornstarch
  • 1 tbsp olive oil
  • 2 cups cooked rice
  • Sesame seeds, green onions

Step-by-Step Instructions:

  1. Toss tofu with soy sauce and cornstarch.
  2. Air fry at 375°F for 12–15 mins until crispy.
  3. Serve over rice with toppings.

Stockpot Veg Minestrone

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 35 mins | Cost: $2.40/serving

Appliance: Stockpot

Ingredients:

  • 1 cup lentils
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 1 can diced tomatoes
  • 4 cups vegetable broth
  • 1 tsp Italian seasoning
  • 1 cup pasta
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Sauté onion, carrots, celery 5 mins.
  2. Add lentils, tomatoes, broth, herbs. Simmer 25 mins.
  3. Add pasta, cook 10 mins more.

IP Red Lentil Curry

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Appliance: Instant Pot

Ingredients:

  • 1 cup red lentils
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 tbsp ginger, grated
  • 1 can diced tomatoes
  • 1 can coconut milk
  • 1 tbsp curry powder
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual 10 mins → Quick release.
  3. Stir and serve over rice.

AF Turkey Patties (Freeze)

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 15 mins | Cost: $3.00/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb ground turkey
  • 1 egg
  • ¼ cup breadcrumbs
  • 1 tsp garlic powder
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Mix ingredients, form patties.
  2. Air fry 7–8 mins per side at 375°F.
  3. Cool and freeze in parchment-separated layers.

Speedi Sesame Shrimp Rice

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $3.80/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb shrimp, peeled
  • 1 cup rice
  • 2 cups chicken broth
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 cup frozen peas & carrots

Step-by-Step Instructions:

  1. Add all ingredients to Speedi.
  2. Cook on Rapid Cook 12 mins.
  3. Fluff and serve.

IP Chicken Stock (Batch)

Servings: 6 | Protein: 4g | Prep: 15 mins | Cook: 2 hrs | Cost: $0.90/serving

Appliance: Instant Pot

Ingredients:

  • 2 lb chicken bones or carcass
  • 1 onion, quartered
  • 2 carrots, chopped
  • 2 celery stalks, chopped
  • 2 garlic cloves
  • 1 bay leaf
  • 8 cups water

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual (Low) 2 hours → Natural release.
  3. Strain, cool, and freeze in cups or ice cube trays.

AF Rotisserie Veg + Couscous

Servings: 4 | Protein: 12g | Prep: 10 mins | Cook: 15 mins | Cost: $2.60/serving

Appliance: Air Fryer

Ingredients:

  • 1 bell pepper, sliced
  • 1 zucchini, sliced
  • 1 red onion, sliced
  • 2 tbsp rotisserie seasoning
  • 1 tbsp olive oil
  • 1 cup couscous
  • 1½ cups boiling water

Step-by-Step Instructions:

  1. Toss veggies with oil and seasoning. Air fry 12–15 mins.
  2. Pour boiling water over couscous. Cover, let sit 5 mins.
  3. Fluff and mix with roasted veggies.

Speedi Chili Mac Boxes

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 20 mins | Cost: $3.20/serving

Appliance: Ninja Speedi

Ingredients:

  • 1 lb ground turkey
  • 1 cup elbow pasta
  • 2 cups tomato juice or broth
  • 1 cup diced tomatoes
  • 1 tbsp chili powder
  • 1 cup shredded cheese

Step-by-Step Instructions:

  1. Add turkey, pasta, liquid, tomatoes, seasoning to Speedi.
  2. Cook on Rapid Cook 15 mins.
  3. Stir in cheese, portion into boxes.

IP Potato Leek Soup

Servings: 4 | Protein: 8g | Prep: 10 mins | Cook: 25 mins | Cost: $2.20/serving

Appliance: Instant Pot

Ingredients:

  • 2 potatoes, diced
  • 2 leeks, sliced
  • 2 cups vegetable broth
  • ½ cup milk or cream
  • 1 tsp thyme
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add potatoes, leeks, broth, thyme to IP.
  2. Seal → Manual 10 mins → Quick release.
  3. Stir in milk, blend if desired.

AF Fish Sticks + Slaw

Servings: 4 | Protein: 24g | Prep: 10 mins | Cook: 15 mins | Cost: $3.60/serving

Appliance: Air Fryer

Ingredients:

  • 1 lb cod fillets, cut into sticks
  • 1 egg, beaten
  • ½ cup panko breadcrumbs
  • 1 tsp paprika
  • 1 cup cabbage, shredded
  • 2 tbsp mayo
  • 1 tbsp vinegar

Step-by-Step Instructions:

  1. Coat fish in egg, then panko and spices.
  2. Air fry 10–12 mins at 375°F.
  3. Toss cabbage with mayo and vinegar for slaw. Serve together.

Speedi Caprese Pasta Boxes

Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 20 mins | Cost: $3.40/serving

Appliance: Ninja Speedi

Ingredients:

  • 8 oz pasta
  • 2 cups vegetable broth
  • 1 pint cherry tomatoes, halved
  • 1 cup fresh mozzarella, cubed
  • 2 tbsp balsamic glaze
  • Basil, salt, pepper

Step-by-Step Instructions:

  1. Add pasta and broth to Speedi. Cook 12 mins.
  2. Stir in tomatoes and mozzarella after cooking.
  3. Drizzle with balsamic, season, and portion.

IP Bean & Barley Soup

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 30 mins | Cost: $2.40/serving

Appliance: Instant Pot

Ingredients:

  • ½ cup barley
  • 1 cup mixed beans
  • 1 onion, chopped
  • 2 carrots, chopped
  • 4 cups vegetable broth
  • 1 tsp thyme
  • Salt & pepper to taste

Step-by-Step Instructions:

  1. Add all ingredients to Instant Pot.
  2. Seal → Manual 25 mins → Quick release.
  3. Adjust seasoning and serve.

← August | October →

Want More Free Recipes?
I’ve created a free printable 4-week meal plan with high-protein, one-pot meals from these cookbooks.
👉 Get it here

— Rossi Voss | Author of the $0.99 Cookbook Series
rossivoss.blogspot.com

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