Plant-Based Meal Plan for March 27, 2017

Last weekend, I created a lovely meal plan, then I woke up Monday with a stomach bug. I spent the rest of the week not eating from my plan. I was sick for a few days, then my stomach was too sensitive for a few days after that. I’m finally back to normal and plan to eat well this week.

I plan to keep things pretty basic this week. I’m not quite ready for complicated meals. Besides, I find it easier to follow a meal plan if it is “plain” foods.

This week will also wrap up our month long accountability group. You can still join in but we aren’t “officially” doing another challenge yet. I’m working on a few ideas though.

A Plant-Based meal Plan for Spring that the whole family will love.

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Plant-Based Meal Plan

Monday

Toast with fresh fruit

Baked Potatoes

“Cheesy” Broccoli and Rice Casserole in the Crock Pot

Tuesday

Instant Pot Oatmeal

Veggies with hummus

Potato Soup in the Crock Pot

Wednesday

Overnight Oats

leftovers

Mexican Rice and Unfried Black Beans

Thursday

Breakfast Rice

Baked Potatoes

Busy Night Pasta

Friday

Strawberry Banana Muffins or Banana Bread

leftovers

Chickpea and Rice Soup

I’m planning a good mix of Crock Pot and Instant Pot recipes this week. I’ve been hearing a lot of good things about Air Fryers. Apparently, you get crispy veggies without using oil. If you’ve used an air fryer let me know what you think and what brand you prefer. 


If you need some sweet treats I have a few recommendations! Try these Double Chocolate Donuts (they are made with Brownie Bite mix),  No-Bake Bites, or Brownies. Wow, I guess I have chocolate on the brain. Banana Pudding Ice Cream is a great non-chocolate version.

March 20, 2017 Plant-Based Meal Plan

Spring is here, well at least in Arizona. The desert is filled with wildflowers and the neighborhoods are filled with citrus blossoms. Our plant-based meal plan tries to take advantage of some of the spring time produce.

This plant-based meal plan is perfect for spring and filled with family favorites.

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I’ll also be adapting my cooking methods as the temps rise. Soon, it will be way too hot to use the oven. I’ll continue to rely on my Instant Pot, slow cooker and the stove top. What is your favorite way to cook? Leave me a comment so I know what kind of recipes you want.

Plant-Based Meal Plan

Monday

Breakfast Hash with fresh fruit

Soup and salad

Chickpea Quinoa Stir Fry with pineapple or mango

Tuesday

Baked Sweet Potatoes with raisins and almonds

leftover stir fry

Minestrone Soup

Wednesday

Quick Oats in the Instant Pot from Kathy Hester’s new cookbook

leftover Minestrone Soup

Easy Asian Noodles

Thursday

Instant Pot Oatmeal topped with fresh fruit or dried cranberries

Baked Potatoes with green beans and salad with Creamy Italian Salad Dressing

Veggie Burgers with raw veggies and Spinach Artichoke Dip and Cilantro Jalapeno Hummus

Friday

Banana Nut Oatmeal

Leftovers

Quinoa Lentil Tacos and Mexican Rice


If you are joining us in the My Plant-Based Family group be sure to jump in. Even if you aren’t part of the official challenge (we are on day 20) you are welcome to start today!

Another way to get great tips is to sign up for my weekly tips email! Every Saturday morning I send out tips to help you on your plant-based diet. These emails are NOT the same posts on the blog! Don’t miss the weekly tips!

March 13, 2017 Plant-Based Meal Plan

It’s spring break here but we are operating likes it’s business as usual. My husband and I have a busy work week and the kids will be doing a spring break camp. To prepare for the week we spent time on Sunday cooking a couple of dishes for the week. We have our plant-based meal plan ready and lunches packed.

The temperatures are really warming up here in Arizona.  It’s been in high 80s lately. Most people will move to a warm weather meal plan but we are still eating lots of soup. I love to pack a ton of veggies into soups so I won’t be giving them up anytime soon.

A plant-based meal plan featuring soups, potatoes, oatmeal and more.

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Enter the Giveaway

I’ll also choose a winner for Kathy Hester’s latest cookbook, The Ultimate Vegan Cookbook for your Instant Pot! I’ll be making her Vegan Queso later in the week! It’s so good! Hurry and enter now before it’s too late.

Weekly Plant-Based Meal Plan

Monday

Overnight Oats

Taco Soup 

Busy Night Pasta

Tuesday

Instant Pot Oatmeal with apples and blueberries

Baked Potatoes, veggies and Cilantro Jalapeno Hummus

Broccoli and Potato Soup

Wednesday

Breakfast Cookies and cantaloupe

Leftover Broccoli and Potato Soup

Tostadas and Mexican Rice

Thursday

Instant Pot Oatmeal with Blueberries and almonds

Baked Potatoes and Steamed Broccoli with Kathy Hester’s Vegan Queso

Taco Salad

Friday

Baked Sweet Potatoes with cinnamon and raisins

Leftover Soup

Chickpea Quinoa Stir Fry


I think I’ll make some extra snacks this week too. My kids are always hungry and I’ll be packing more lunches this week. I’m thinking  No Bake Bites, Cinnamon Swirl Banana Bread, Strawberry Banana Muffins, and fruit salad will be nice to have on hand.

Our daily accountability group in the My Plant-Based Family Facebook group is going strong! Feel free to jump in!

What are you eating this week?

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Secretly Healthy Double Chocolate Donuts

I’ve partnered with Zemas Madhouse Foods to bring you a recipe for Secretly Healthy Double Chocolate Donuts. All opinions are my own.

We eat a plant-based diet but it’s easy to get off track. After all, who doesn’t love vegan nachos? I can go overboard with the tortilla chips. On March 1st we decided to clean up our eating, it is National Nutrition Month after all.

I invited you all to join me in the My Plant-Based Family Facebook group. We’ve been having a daily accountability check in! It’s been fun seeing what everyone is doing to stay on track.

Buying and preparing the right foods is crucial to eating healthy. For me, that means eating mostly unprocessed foods and that when I do eat something that is processed, it uses healthy ingredients.

When I’m eating the healthiest, it’s because I’m prioritizing food prep. That doesn’t necessarily mean batch cooking, although you can do that if it works for you. That means if I’m going to eat something, I’m going to take the time to make it. Usually, I’ll make extra so I can have leftovers.

That also means I can’t deprive myself. I’m not someone who can function if I’m hungry. I’m not a nibble on some carrot sticks all day kind of girl. I need food, preferably beans or potatoes or both.

My kids are like me, except there is no end to their eating. They are always hungry and almost always eating. We rotate through standard snacks between meals like fruit, smoothies, popcorn, etc. Sometimes I surprise them with treats that make me the best mom in the world. Treats like these donuts!

Secretly Healthy Double Chocolate Donut are top 8 allergen free and delicious.

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Let me let you in on a secret, these donuts are really black bean brownies bites. I’m so tricky! Go ahead and insert evil villain laugh.

See, I used to make all my gluten-free treats from scratch. I needed several types of flour, leavening agents, egg replacers and other ingredients that practically took up a whole shelf in my pantry. I don’t have that kind of real estate. Then when I went to actually bake, one of my flours would be past its expiration date.

I had had enough and decided to stick with mixes. It was so much easier to bake when I didn’t have to worry about all of the ingredients. The hard part was finding a mix that was actually healthy.

Zemas Madhouse Foods baking mix is made with ancient whole grains and is gluten-free and vegan.

I discovered Zemas Madhouse brand of mixes this year and was pleasantly surprised when I read the ingredient list. They read like actual ingredients you would buy if you cooked from scratch. You can’t say that about most mixes.

Black Bean Brownie Bites! are top 8 allergen free and delicious.

Their mixes are vegan, gluten-free, top 8 allergen free and non-gmo!

Black Bean Brownie Bites! are top 8 allergen free and delicious.

I decided to take their Ancient Whole Grain Black Bean Brownie Bites mix and give it a try! WOW! No one would believe there were beans in the mix!

Then I took it a step further and transformed them into donuts. All you need is a donut pan. That’s right, these are baked, not fried.

Gluten-Free and Vegan Double Chocolate Baked Donuts

Did you think it was possible to get a baking mix that was full of good for you ancient whole grains, no fillers and are top eight allergen free, rice free and corn free?

Try making these donuts (or the mini-muffin form) the next time you need to take a treat to a get-together!

Gluten-Free and Vegan Double Chocolate Baked Donuts

Secretly Healthy Double Chocolate Donuts

You’d never guess these donuts (or mini muffins) are healthy! Shhh…don’t tell your family they contain ancient grains and black beans, they would never guess!

Secretly Healthy Double Chocolate Donuts
 
This recipe can be used to make brownie bites in a mini muffin pan or baked donuts.
Ingredients
  • 1 box Zemas Madhouse Foods Black Bean Brownie Bites Mix
  • ½ cup canned black beans, rinsed
  • 3 teaspoons pure vanilla extract
  • 10 ounces of water
  • ¼ cup dairy-free mini chocolate chips (optional)
Instructions
  1. Preheat oven to 350 degrees.
  2. Spray cooking oil into the donut (or mini muffin pan) and set aside.
  3. In a blender, puree black beans, vanilla, and water; set aside.
  4. Pour entire mix into a bowl and add liquid mixture, combine thoroughly.
  5. Fill donut pan (or muffin cups) ¾ full.
  6. Bake for 12 minutes, Cool for 10 minutes on a baking rack.

Store leftovers in an airtight container or freeze in individual servings for easy snacking.

Don’t forget the glaze for the top of donuts. It’s the easiest thing ever!

Simply melt 1/4 cup dairy-free chocolate chips and 1/4 cup of your favorite peanut butter (or peanut butter alternative) in a small bowl and stir. That is all. You get a thick and rich glaze that is delicious on donuts, strawberries, pancakes, banana bread and anywhere else you want a rich, chocolate treat.

This post was sponsored by Zemas Madhouse Foods. All opinions and words are my own.

Instant Pot Winter One-Pot Lentils and Rice

I’m excited to share a recipe and tell you about The Ultimate Vegan Cookbook for Your Instant Pot! I was given a free copy to review. All opinions are my own. 

Winter One-Pot Lentils and Rice is an easy and delicious vegan dish made completely in the Instant Pot.

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Kathy Hester has knocked it out of the park with her new book The Ultimate Vegan Cookbook for Your Instant Pot! It has quickly moved to the top of the list of cookbooks I recommend.

Kathy understands that sometimes you need really simple recipes, other times you are missing an ingredient and need to make a substitution, and other days you want to try something new and fancy. This cookbook does it all!

The Ultimate Vegan Cookbook for your Instant Pot by Kathy Hester

I’ve enjoyed all of the recipes I’ve made so far from The Ultimate Vegan Cookbook for Your Instant Pot!

I’ve taken photos of a few of them and I’m excited to share the Winter One-Pot Lentils and Rice recipe. Unless you are new here, know how much I love lentils! First, I’ll tell you about a few other recipes I made from this book.

Kathy Hester's Instant Pot Rolled Oats

Check out this oatmeal cooked in the Instant Pot! Kathy used rolled oats and it turned out perfect!

My very favorite thing in the whole world right now is Kathy’s Vegan Cauliflower Queso. I can’t share those recipes but they are worth the price of the book alone! Truly, after tasting the queso you would gladly buy the book. It’s really that good!

Vegan Queso from the Ultimate Vegan Cookbook for your Instant Pot

Before I get ahead of myself let me tell you a little more about the book. It has 80 recipes and they are all completely vegan! I know that can be a relief when you are looking for Instant Pot recipes.

Plus, it was written for the Instant Pot so you don’t have to figure out how to make it in your pressure cooker if you are using the Instant Pot too.

Some recipes call for oil OR a dry saute with water or broth to prevent sticking. Often, recipes will let you know when substitutions are permitted. I love making substitutions so I appreciated the guidance, I avoided a trip to the store and had confidence my recipe would work.

Instant Pot Lentils and Rice is the perfect winter meal to make in your Instant Pot.

Instant Pot Winter One-Pot Lentils and Rice

This recipe says it serves four but we stretched it a bit further.

Winter One-Pot Lentils and Rice
 
Prep time
Cook time
Total time
 
This recipe is being published by permission.
Author:
Recipe type: Main Dish
Serves: 4 servings
Ingredients
  • 1 tablespoon water or vegetable broth
  • ½ cup chopped onion
  • 2 cloves garlic, minced
  • 3½ cups water
  • 1½ cups brown rice
  • 1 cup brown lentils
  • 1 cup peeled and diced rutabaga (or turnip or potato)
  • 2 inches sprig fresh rosemary
  • 1 tablespoon dried marjoram (or thyme)
  • salt and pepper to taste
Instructions
  1. For the saute, use the saute setting over normal, or medium heat, and heat the water or broth. Add the onion and saute until transparent, 5 minutes. Then add the garlic and saute a minute more.
  2. For the pressure cooker, add the water, brown rice, lentils, rutabaga, rosemary and marjoram to the onion mixture and stir to combine. Put the lid on and make sure that the vent is sealed. Cook on manual setting at high pressure and set for 23 minutes.
  3. Let the pressure release naturally. Season with salt and pepper before serving and add more marjoram and ground rosemary as needed.

I highly recommend this book. There are so many recipes I can’t wait to try! It’s deeply discounted right now on Amazon so get it before it goes up!

You can also try to win your own copy!

a Rafflecopter giveaway
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