Last week’s meal plan was a huge hit. If you haven’t seen it yet go ahead a take a look. It’s a robust meal plan that includes a shopping list to feed a family of 4 for less than $55 a week. It’s been downloaded over 200 times in the last week.
This week I’ll be posting our regular weekly meal plan. It doesn’t include a shopping list but I may do more of those in the future.
It’s easy to make your own shopping list!
- Pick out the recipes you’ll use for the week.
- Make a master list of all the ingredients. If you use black beans in 3 recipes, tomatoes in 4 and peppers in 1, etc. Just add up how much you need of each.
- Don’t forget breakfast, lunch and snacks too!
I’ve got a few other meal plans you can purchase. I created them last fall but there wasn’t enough demand to warrant that amount of work on my part.
I’ve been creating meal plans here for 4 years. You can always go back and look at the meal plan archives to get inspiration.
I encourage you to use these plans as inspiration for your week but adapt it to suit your needs. That is one of the reasons I don’t assign specific days to each meal, just a list of breakfasts, lunches and dinners.
Plant-Based Meal Plan
Before you take a look at the actual meal plan I’ll warn you I’m really hungry as I sit here a type. You might even say I’m hangry.
I’m not really angry but I’m distracted by my desire for food. You know how when you go grocery shopping when you are hungry how you buy too much food and usually buy things you don’t need. Something similar happens when you meal plan when you are hungry so grab a banana and proceed.
I’ve been craving breakfasts that are a little more complicated lately. Maybe because it is fall. Some are still simple like oatmeal but others are best made on the weekend and reheated during the week.
- Breakfast Tacos (I can almost taste these right now, and guess what, they aren’t just for breakfast)
- Pancakes topped with Peanut Butter or SoyNut Butter and bananas
- Baked Sweet Potatoes with raisins and cinnamon. This is easy in my Instant Pot.
- Oatmeal with diced apples and cinnamon
- Oatmeal with raisins and cinnamon
We use leftovers for lunch most of the time but also rely on sandwiches, soups and salads. Our 1st grader gets a packed lunch everyday.
- Slow Cooker Potato Soup, this makes a great lunch when you work from home and can smell it cooking all morning.
- Veggie Sandwich with leftover soup and Roasted Red Pepper Dip and veggies.
- Bake Potatoes with steamed broccoli
- Veggie Burrito/Bowl/Salad depending on what kind of mood I’m in.
I’m craving real, whole food! I have a lot I want to eat but will be limited by time. I’ll do my best to make what I can and I’m hoping to sneak a new recipe in this week if possible.
- Broccoli and Mushroom Stir Fry (oil-free)
- Chickpea Noodle Soup
- Chili and corn bread (send me your favorite corn bread recipe)
- Taco Soup or Quinoa-Lentil Tacos with Cilantro Lime Quinoa
- Veggie Pot Pie
Can you tell I’m writing this when I’m hungry? You may be really hungry (or hangry) now too. I want to eat all of it RIGHT NOW! That is the “hangry” speaking. Maybe hungry isn’t the best word but I am irrationally hungry and I don’ have a word for that.
I’m hoping to do some baking this week too! I’ve been hearing some apple muffins calling my name.