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IN THIS VIDEO
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🔪 MY KITCHEN ESSENTIALS
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90+ delicious vegan recipes made in the Instant Pot
*With tons of gluten-free, soy-free, nut-free, and refined-sugar-free options
🔑 KEY MOMENTS
00:00 Why I don't like most meal preps
00:28 How a 1-hour meal prep Works
00:57 Advantages of a 1-hour meal prep
01:29 Fully Prepped Components (Creamy Herb Sauce)
02:44 Pickled Chiles and Onions
03:42 Crunchy Nutty Seed Mix
05:10 Simple Lemon Dressing
05:46 Partially Prepped Components (Farro)
06:14 Cabbage-Carrot Slaw
06:35 Tofu Cubes
07:00 Canned Beans
07:25 Finishing the Farro
08:01 Monday's Dinner
10:18 Tuesday's Dinner
11:14 Wednesday's Dinner
14:20 Thursday's Dinner
15:50 Where to get these recipes
Hi friends, what is your best meal prep tip?
When I cook I often make double or triple portions of some of the meal elements and save them in the fridge, so I can use them in the next coming days. Also if I'm firing up the oven and there is space left, I will add whatever veggies I have lying around that roughly fit the temperature and cooking time, to use them in later meals. An example could be making roasted potatoes and adding some carrots with some oil and thyme on the side.
Something I can personally find time-consuming is measuring out spices. When I get the opportunity to, I like to measure out all of the spices required for the meals I plan to cook the coming week in one go and store them in small jars until they're required. Often I'll be using a similar assortment of spices across the different meals, so measuring out all of the spices at once saves getting the jar out multiple times during the week. There were some fantastic ideas in this video and I can't wait to try them once our baby arrives-the food safety guidelines in my country (Australia) advise pregnant women to avoid salad greens, tahini, sesame seeds, and leftovers older than 24-48 hours old, which sadly rules a lot of the options out at the moment.
Make extra rice the night before. Cook too much. Let the extra cool off then refrigerate. Now you have the makings of a good fried rice the next day
Storing veg and herbs the right way in the fridge, much less food waste and more inviting produce to inspire ideas 💡
Watching you! x
you re seriously one of the BEST vegan food content creators out here. the amount of thought you put in your recipes is just incredible, like this meal prep is so realistic and adaptable based on where one lives, the rest of the grocery shopping like lavash, noodles are all so doable
shes the best food content creator period. imho
Absolutely agree with all this but the biggest reason Nisha is the GOAT is because every. Single. Dish. Actually tastes good. I have a 14 month old and a picky eater spouse and they both inhale every meal I make from RPL.
@@ViCT0RiA6 🥰 thank you thank you, consider me flattered
i’m so glad you appreciate the recipes and effort and find it realistic! Thank you for your sweet words ❤
@@sarahlazzaro4070haha thank you! The GOAT 🐐 title made me smile and I’m so delighted your family is enjoying my recipes!
More prep videos like this! I love this method. Been doing it for a few years now and it's fantastic. I learned it from basically how chefs prep their kitchen for dinner service. I prep the parts and then pull together quick meals throughout the week. ... I also add frozen parts that can be defrosted overnight for more ready to go items at the end of the week since most fresh ingredients only last 3-4 days.
Love it! Such a useful method for organizing meals and life!
❤👍 more prep video like this !
I'd like to second this comment!
this makes so much sense!
Definitely more videos like this please! Made this meal prep plan last week and it was so good, even my meat eating partner loved it too 😋☺️
Who wants to eat the same food more than twice in the same week? I always wondered why would KZheadrs want to advocate that silly habit? I am glad you have realised that.
When I was a student I used to meal prep a lot more (now my bf does the cooking). There is clearly an advantage in that you don't have to think about what to eat. But indeed it's sometimes very boring and things go bad sometimes. Then I switched to big batches of food twice a week and more fun stuff on the week end, that's a more sustainable way even when you eat a lot of chickpeas (those go bad so quickly)
My friend has a coworker that for like 3 years, 5 days a week has a tuna sandwich for lunch. Exactly made the same way! Some people are build differently. Even if I were made to eat my favorite dish everyday I would be suicidal by week two. 😂 first world problems, really! Food is food! But we are spoiled. I always buy my lunch and always buy from different places. It is my luxury in life. I don’t smoke, drink or really wear expensive clothing, so i don’t feel that bad! 😊
To anyone reading this comment: take this as your sign to try this!! I have done all the recipes this week and it was incredible. I have been meal prepping for years and I grew so incredibly bored of it.... then I found this plan! The flavours are so beautifull and balanced, I started the week with the "Grain Bowl" and holy sh*t I was mindblowned by how bright it was. I am french and turns out, my mom was right, a good sauce can turn anything into a feast! Thank you for putting this great meal plan out there and to anyone else: DO IT!
Love this! And it’s helpful for me in that I’m a lone vegan that has 2 carnivores in same house. I only cook for myself, thankfully, as I’m smiling at 70. Thank you for organizing this in a way that works for me, and in smaller amounts.
🥰 so happy I could bring a smile to your face and provide some useful meal ideas!
This is what I do. I ingredient prep. Make a pot of potatoes, chop up veggies, cook mushrooms, cook a grain like rice, cook any beans or lentils, make sauces. Then when it's time to cook most of my ingredients are ready to toss into a bowl. I'll slice up some cooked potatoes and throw them in the air fryer for 5 minutes, fill a bowl with greens and veggies, maybe heat up a grain like rice or barley. Drizzle with a tasty sauce and done!
The meal prep took me a bit more than an hour but it was time well spent. Each meal has incredible flavor and they are all different from each other so it doesn't feel like you are eating the same thing all week. This was the best! More please!
Nisha - doctor here and your meals are so wonderful and complete. Your research into not only the culinary prep but also the macro/micronutrient content is so clear and thoughtful. Please keep more videos with this method coming. Love your content always!
I’m sure I’m speaking for a lot of us when I say THANK YOU for the link to the pdf recipe document. We appreciate the fact that you do these videos and also hook us up with the actual recipe. ❤
Brilliant!! More videos like this please. This semi meal prep on Sunday is much appreciated. Excellent job!
Notes! Hope you’ll find it useful and delicious!
yess yess more more please 👍🙏🙏🙏🥰🥰🥰
These videos are so helpful. One suggestion can you possibly add a list of ingredients needed at the store to the PDF? This will save me so much time in the future and help with grocery shopping. Thank you. Great videos. I love them.
You made becoming Vegan so easy and a lot tastier for me 🙏 love meal prep content ❤
This is the ultimate reward for me! Thank you for sharing that with me ❤
Get out of my head, Nisha!🤣I have at least 30 years of cooking professionally and, frankly, this is what I do (as far as meal prep) with ,maybe, one more elaborate component(casserole or stew) which I freeze in small portions so I can pull them out every 3 weeks or so. You are so ahead of the game (teaching people to eat vegan) ,so talented. Honestly, I feel a little jelous of your parents... I hope they know how precious and amazing you are. And your part of making this a better planet. Much Love and Peace from Upstate NY
Now that's a common sense meal prep. I love it. Everything looked sooooo delicious. Thanks much. ❤
I’m so glad to hear it!❤
Your my new favorite chef!! It’s actually a relief finding your channel
Your meal prep videos are my FAVORITE! Please more 🤍
Noted 😉
Pls! More one hour healthy variety meal prep meals. This is fantastic! Thanks a million. 🎉This busy mom appreciates it!
Awesome meal prep! Please, we want more of those videos.
I'm loving these meal preps! They're getting me excited about eating vegan again! For me personally, I think I'll start doing a combination of fully-prepared meals that I freeze, along with these awesome meal preps that are fresher. I think this will give me lots of variety!
Yes, love that! Freezer meals are a godsend on those busy days.
I can’t tell you how much I adore this quick prep concept. Batch cooking a week’s worth of meals and then eating leftovers all week is not my cup of tea, so this is PERFECT! Looking forward to more quick prep ideas. Thanks so much!!
Absolutely love this!! This is the kind of meal prep content that’s actually helpful. Especially on a budget. I hate when a recipe says “use half an onion” or something and then I’m left trying to figure out what to do with the extra half for a meal. It seems like all the stuff here gets used, and any additional things like seasonings or a sauce to add are staples that won’t go quickly. I would honestly love a months worth of this type of meal prep content. Especially if it hopped around between different kinds of cuisines, so it stays feeling fresh. Anyways! Great video
I would pay good money for meal prep plans from you! So practical, healthy, and delicious!
🤔🤔🤔 Anyone else out there feel the same way? 👀
Yes, please!!! A meal planner from you is the dream!!! Thank you Nisha for this video & meal plan!
@Rainbowplantlife I think you should do it. A lot of us don’t have the first clue on how to create a meal plan and provide proper nutrition, so meal plans definitely helps
You should do this, I made my own menus with shopping lists and recipes and it has changed my life and I don't know why there aren't more paid products like this. We don't need hello fresh or microwave meals, we need prepared shopping lists and instructions!
Love this! It would be amazing as a series!
This meal prep to make different dishes throughout the week was a grand slam! Thank you!
I like this style of meal prep way better because like you said - fresher and cuts down time and versatility. Can't stand eating the same thing on the 3rd day. Please share more of this style of meal prep!
Thank you thank you! This is really helping me revamp my thinking about meal prep (which I suck at). I would love more meal prep meal plans!
This is such a brilliant video! It makes total sense to break up the process into two. That way you have fresh, diverse and vibrant food all week! And I love these recipes. I look forward to your videos every week. ❤
Love the mini meal prep steps laid out here, Nisha. So simple but brilliant 👏
Thank you SO MUCH for this meal prep, Nisha! I definitely don’t feel overwhelmed to meal prep now, and I love how I basically have all of these ingredients at home. The meals look INCREDIBLE and I cannot wait to make them all!
Girl this is FANTASTIC! I want to try it ALL!!!
This is something I do sometimes and I love the ideas you shared in this video, sometimes prepping individual ingredients and mixing and matching is superior to regular meal prepping. ❤
I am so doing this today! Having a newborn at home means you never know how long her nap is gonna be so I love the idea of splitting up the prepping and cooking into shorter time intervals ❤️
starting my new year of school and work next monday, i can not wait to start meal prepping with these tips & recipes 💖💖
Honestly, you’re recipes and ideas are legendary. LOVEEEE your content.
Every single tip, advice, and recipe I picked up from you has been 10/10. The only creator to whose recipes I stick without adapting, because I know your version is thought through and just the best.
Thank you for this! I've struggled with frustration at marathon prep sessions and lack of room in the fridge. This is a great way to balance pacing and space. I really appreciate it!
I really like your meal prep videos and method. So helpful! I can always use more of these.
Your enthusiasm is sooooo contagious😍
Absolutely love this style of meal prepping!! Amazing videos,thank you Nisha 😊😊
Thank you very much for this step-by-step! It's just in time for me as I'm trying to reconfigure some daily planning with the younger kid starting high school next week and the older one having moved out over the summer. It's like a whole new household. Having new ideas like this one here will hopefully inspire easier dinner/lunchbox times throughout the week.
OMG!!! Love, love, love this prep and the amazing meals you can make; I can't wait to do this. A huge thank you sweetie; stay well.
Wonderful! I would love to see more content like this! I definitely get overwhelmed making lunches and dinners for two adults every week day, so I usually do an adult lunchable style lunch (so everything stays crisp) and put more work into dinners. I can absolutely see myself making EVERY recipe in this video too!
Thank you for making these guides! They are so helpful
I made this all almost exactly for this week and I am obsessed with the wrap! This was so great and I so appreciate the work you put into it! It saved me loads of time and it is flipping delicious!
This looks amazing. Your little skit of sighing/looking bored having repetitive meals sums up how I feel with standard meal preps. However, what you've done in this vid appeals much more to me for variety. Looks delicious and those colours! 😍
Its interesting to me how similar this meal prep is to what I do with my job at a small meal kit company. Doing some of the steps again of time streamlines the cooking process and makes it easier to actually make the meal when your motivation is low and you are feeling hangry. Love this.
I used so many of your meal preps and recipes and my improved health is all the results I need, not to mention so much flavor, texture, and nutrition! Thank you!
Thank you so much for this video! Meal prep videos like this are incredibly helpful for someone who is new to cooking and plant based meal prepping! I love all your content and would love if you were able to do a weekly meal prep series as it’s difficult to find plant based meal prep videos.
More meal prep videos please! Really useful, thanks Nisha! Love love love it ❤
Game changer. Been feeling burnt on the traditional meal prep, can't wait to try your method. You're a gosh darn genius 😍
This is game changing. Thank you so much for sharing this meal prep method!
this meal plan service changed my life! I signed up for the trial to get a feel for it and, now, I can't imagine my life without it
I just made this meal prep and am in love with it. The cashew cream is fantastic. I am looking forward to my week of delicous food! Thank you!!!!!!
I like that you don’t edit out the goofs. Makes you very relatable, and fun!
Thank you - this is amazing and you posted right in time for the chaotic start of school! Truly going to have a tasty week and less time in the kitchen!
Keep making these meal prep videos! This makes my week so much easier❤
Please do this exact topic again with new things to prep and make! Loved this so much
This is so helpful! I have surgery in a couple of weeks and won't feel like cooking for a while. Now I can do some prep and have everything ready to assemble. Thanks so much!
This is the way I cook… it is a lifesaver when the family is growing. Par cooking, sauces and veggies ready to go
I made this and you're not exaggerating about the huge flavors! What a treat. Thank you for the deliciousness
Thanks so much for this! I LOVE this concept of 1 hr prep with some other stuff to do later - hope you do more of these!
This video is wonderful! I’ve done the prep twice now, since you can buy several items in bulk, and it’s so good! I’d love to see this as a seasonal thing, like 1 hour winter soups/stews or 1 hour summer salads/wraps! Great job!
You are not just amazing at what you do, you are also funny and witty. Thanks ❤
I'm literally speechless. This is oh so great. Thank you so much! Greetings from Austria
Thanks for another wonderful video! You truly have helped me so much, not just with saving time, but understanding how to balance spices, aromatics, texture, and more in my food. ♥
Yay! I always love your meal prep videos. And I love your method!
This all looks amazing!!! So beautiful, so delicious-looking, and so delightful to watch! Loved it.
Seriously, thank you. My husband thanks you. This plan is a life saver. The recipes are delicious. I love the flavors, I love the simplicity. So good. I would be thrilled to see more of these abbreviated meal prep plans!
I was just thinking I needed a video like this and this popped up! THANK YOU!
I love this video. This is exactly what I needed for my life style. Please do more videos like this.
I thoroughly enjoyed this video. You made a great point in just prepping some components as opposed to prepping entire meals!! Thank you ❤
This video was delightful ❤ I make a weekly hummus- I switch it up weekly so I alternate between beet hummus, pea hummus, sweet potato hummus etc always something different. I roast up some seasonal veg twice a week, make a homemade dukkah and a simple dressing. I’m definitely going to try your green sauce it looks like a great way to make use of herbs on hand.
Just did this prep and am eating my first dinner. Delicious!!! More like this, please ❤
Great meal prep ideas! I’m with you, don’t want the same meal over and over or an entire meal that has been sitting in the fridge a week! Love your channel!
This is exactly what I’m looking for, thank you! A big fan of condiments and additions, but hard to add extra work often, this is the perfect way to do so effectively. And same feelings about the same meal every day, I think I’d lose my passion for cooking if I did that. You are awesome and appreciate your genuine and fun attitude. THANK YOU!
Love this! This is the exact kind of meal prep I like to do and there is so little content about it online, and only a fraction of the content there is out there is vegan. I would LOVE to see more of this style of meal prep video in the future because I'm always looking for ideas.
This is just exacty the kind of meal prep that works for me! Even though meal prep has so many advantages, i alwayd give up quickly because i get overwhelmed with preparation, planning, and I CAN'T predict what my future self wil want to eat. This method is just so so great cause it gives me a just enough help during the week and l don't get overwhelmed.
Amazing! Finally, a healthy meal prep that was exactly what I have been looking for. Thank you SO MUCH!!!!
YES!! When I was working full-time and had NO time, eating the same lunch and/or dinner all week was a necessity, but now, I need some variety. I already steam a big batch of Yukon Gold potatoes each week, and I'm going to add your ideas as well. Thank you! Cheers
You are a real blessing for every vegan. Thank you!
I haven’t made any of these delicious looking meals yet, but I’m very excited to do so on my next day off. Your tips on meal prepping and make ahead ingredients are going to be an invaluable time saver. I’m transitioning into eating healthy so your videos are actually helping to make this all so simple and easy. Thank you so much.
This is great. Meal prepping is always a struggle because I find it difficult to plan meals with common ingredients. If you published an extended version of the free PDF I would buy it in a heartbeat.
Everything looks fabulous and you even made us a PDF❤ Thank you!
Everything is so creative with so much flavor with very few ingredients and timer💜💜
love all the colors and textures you brought into these! I'm going to try this this week, it all looks so good
This makes me so excited to cook this week. Amazing!
Your technique of preparing and storing components separately, rather than mixing them together to get five of the same meal, has made a huge difference in how I eat as a student! I don’t have time to cook every night but have been able to eat super well with lots of variety. Excited to get more elaborate with meal prep once I graduate :)
The seed mixture is so good - A couple of tablespoons of crunch on my salad makes it so special. I use anything I have in the fridge, hemp seeds, sunflower, pepitas, sesame, it all tastes great,
Thank you for your videos i am 41 years old from vienna and this is my first comment ever because your recepies are great and easy. Please more videos like this. I already tried some things...everthing was perfect. Thank you soooooo much and greetings from vienna
Loved your ideas and presentation today. Amazing. You are a true inspiration to young women everywhere. This is true happiness! Kitchen is the heart of a home.
Wow! I love your process! I definitely can do this! Thanks for helping me make better eating choices during the week!
This content is so useful. I can go back to this many times for inspiration ❤. Thank you Nisha and Rainbow Plant life.
Hey Nisha! Just wanted to say thank you for being such an amazing content creator! My partner and I are eating mostly plant based and your recipes are such an inspiration. I have to meal prep as I work evenings whilst my partner works 9 to 5 and your recipes have been so helpful and SO tasty! Cannot wait to try even more delicious creations! 😋
This is awesome !!!! I love videos like this, please make more :). I will definitely buy any book you write with this type of approach for meal prep!!!
Thank you, thank you. I love your new meal prep idea. It's the best. Please provide more meal prep ideas like this because I agree that the other meal prep ideas do tend to get stale by the 3rd or 4th day. But this meal prep idea is something that I am looking forward to trying. Keep up the good work. Best meal prep ever!!
You are definitely very unique among other meal prep content creators. I really loved how you prepped a little on Sunday and spend the rest of the day enjoying your day and then using the minimally prepped ingredients to make fresh, wholesome, and healthy vegan meals for the rest of the week that literally takes less than 30 minutes to make them. You have definitely given me the inspiration to adopt your meal prep strategy when I move out next year (while also learning and honing cooking skills at home from my amazing Indian mom). I hope that more of those videos like these continue to come out from you and hopefully they motivate and fuel the inspiration to make healthy meals in no time! ❤❤❤❤
You are amazing!!! So much to digest I can’t keep up, but then I am old!
The cord realization look.priceless! Good recipes. Thanks.
Thank you Nisha!!!! These are delicious and great ideas!!! Can’t wait to try them out!