July 31, 2017 Plant-Based Meal Plan

If you struggle to figure out what to make each week I encourage you to write down a meal plan. Having something you can look at will help you stay on track.

As I was making lunch on Sunday, my son asked if we could have Spaghetti this week. I said yes and made a mental note to put Spaghetti in our plant-based meal plan this week. One dinner down, four more to plan.

Plant-Based Meal Plan

Last week, we never got around to making Lentil Tacos so those are going back on the meal plan this week. I already have all the ingredients I need. We usually eat some version of leftover dinner for lunch and rotate through a few breakfast ideas each week. Now I’m almost half way to a new meal plan!

Plant-Based Meal Plan

Monday

Banana Bread and fresh fruit

Soup and Salad

Lentil Tacos with Mexican Rice

Tuesday

Instant Pot Steel Cut Oatmeal with blueberries

Taco Salad

Spaghetti with side salad and Creamy Italian Salad Dressing

Wednesday

Chia Porridge

Leftover pasta

Tofu Scramble and fresh fruit

Thursday

Breakfast Stir Fry

Baked Potato

Chickpea Noodle Soup

Friday

Banana Nut Oatmeal

Veggie Sandwich

Mexican Rice and Unfried Beans or Unfried Black Beans


It feels like summer is still in full swing but my kids are starting back to school this week! Soon we will be back to homework, rushed mornings, afterschool snacks and packed lunches.

If you are in the same situation I hope you got my email on Saturday morning! Every Saturday I send out an email full of plant-based tips and last weekend they were focused on Back to School! I’ve got more coming next weekend so be sure to sign up!

In the mean time, check out these tips to your lunch box and download the free printable! It will give you plenty of inspiration as you pack your lunches!

Should I use Oil on a Plant-Based Diet?

An issue that often comes up when deciding to eat a healthy whole food plant-based diet is the issue of oil. I can’t tell you how many emails I get with readers asking if they should have oil on a plant-based diet.

Is olive oil healthy? Should I eat olive oil on a plant-based diet?

There are MANY schools of thought on oil. Some doctors swear you need oils to be healthy. Other doctors insist that oils are not only unnecessary but absolutely harmful.

I tend to agree with my favorite plant-based doctors and follow the no oil plan. Doctors like Dr. McDougall, Dr. Campbell, Dr. Esselstyn, and Dr. Fuhrman; they advise people to avoid oil at all cost.

There are other doctors who insist that people need oil to be healthy. The thing is, you have to decide what to believe.

Sometimes it’s best to agree to disagree. If you are relatively healthy, you may not notice oil causing you harm. If, however, you are overweight or are trying to reverse disease it’s time to jump on the oil-free, whole food train. To be clear, I don’t think anyone needs oil in their diet but you may not notice the toll it takes if you are fairly healthy.

What about Healthy Fats?

There are a lot of people out there that talk about healthy oils and healthy fats. The truth is, the only type of fat that is healthy are those found naturally in whole foods, not those that are extracted from the food through processing.

If you need healthy fats, try those found in nuts, avocados, and olives.

Processed Oil is Not a Whole Food

Oil is an extremely processed substance that has no nutrients, whatsoever. Let that sink in!

Manufacturers take whole foods and take all the fiber and nutrients away and leave the fat to make oil. I’ll admit that was a simplification of the process but my point is that oil is a processed food.

What’s more, oil is extremely dense in calories, with a whopping 4000 calories per pound. To be realistic let’s break that down into servings, which can be about 120 calories per 1 tablespoon (or more if we’re being honest) when used in salad dressings and you can see what a huge effect oil can have on your daily caloric intake. If you are like me, you love to douse your salad in a lot more than one tablespoon of dressing! If you are frying food in oil, forget about it!

Is coconut oil healthy? Should I eat coconut oil on a plant-based diet?

Processed Oil is Not a Super Food

You’ve probably heard a lot about the amazing benefits of coconut oil. I hate to be the bearer of bad news but coconut oil is just fat. Coconut oil is great for your skin though, if you don’t have acne and suffer from dry skin. If you have coconut oil in your pantry, move it to your bathroom and use it as a makeup remover.  

A recent video by Dr. Fuhrman gives a concise answer about the benefit of coconut oil. When asked about the healthy properties of coconut oil, he calls it utter nonsense.

Processed Oil Has Very Few if Any Micronutrients

Some oils do have omega 3 fatty acids, but usually, it’s so minuscule that you’re not getting much bang for your caloric buck when ingesting them. You can actually end up gaining weight, clogging your arteries, or worse if you are using processed oil as a way to get in essential fatty acids. There are better ways.

Healthy Fats from Plants

Finally, let’s go over plants you can eat to get healthy fats into your diet. The healthy fats in these plants actually benefit your health on an oil-free plant-based diet.

  • Avocados – Rich and creamy, the avocado has about 322 calories and is made up of almost half fat. But, it has no trans fatty acids, no cholesterol, and only 5 grams of saturated fat. For this, you also get vitamin A, C, Iron, and Calcium with a nice dose of dietary fiber to help with digestion.
  • Nuts – Full of unsaturated fat, omega-3 fatty acids, fiber, vitamin E and a substance called sterols, which help lower your cholesterol along with L-arginine which keeps your blood flowing helping to avoid blood clots. Nuts are good for you in moderation (unless you have an allergy or other applicable medical condition).
  • Seeds – Hemp, chia, sunflower, sesame and pumpkin seeds are amazing additions to a healthy plant-based diet. They are full of omega-3 fatty acids, low in bad fats, full of fiber, protein, and even calcium. Add them to your salads or oatmeal. You can also blend them into some fruit for delicious and heart healthy dressings.
  • Bananas – Who doesn’t love a delicious banana? It’s packaged just right to take it on the go and is almost a perfect food for plant-based eaters. You can make nice cream, smoothies; use it to replace fat in baking and more. It’s full of wonderful nutrients, the carbs you need with the right amount of healthy fat a good kick of potassium, fiber and more which make it the perfect post-workout food.

In addition to these amazing oil-free plant-based foods, you can add coconut, olives, edamame, etc.  These additions to your diet will fill you up, make you feel satisfied, and keep you healthy without adding oils to your diet.


Don’t worry, oil free food has a lot of flavor! Check out my list of oil-free salad dressings and sauces!

July 24, 2017 Plant-Based Meal Plan

I’ve been loving big salads lately! When it’s hot and I don’t want to cook, I love having meals I can build without heating up the kitchen. Sometimes that means using my Instant Pot, other times I reach for canned beans, but lately, it’s big, beautiful salads.

This week, I’m planning to keep it simple. I made a big pot of soup this weekend and have plenty of fresh produce. I’m also planning to make lentil tacos with all the fixins!

Plant-Based Meal Plan

This page contains affiliate links.

We eat the best when we have a plan and healthy ingredients. Thankfully, my big Amazon shipment of oatmeal just came in! I love my Prime account and use it for most of my shelf stable food. Try Amazon Prime 30-Day Free Trial and see if you love it too!

Plant-Based Meal Plan

Monday

Overnight Oats

Soup and Salad

Lentil Tacos with Mexican Rice

Tuesday

Toast with peanut butter (or alternative) and fresh strawberries

Bean Burrito

Black Bean and Mango Salad

Wednesday

Instant Pot Oatmeal with blueberries

Leftover Black Bean and Mango Salad

Veggie Pad Thai

Thursday

Breakfast Hash and fresh fruit

Veggie Wrap with Cilantro Jalapeno Hummus

Hawaiian Tofu Kabobs and Quinoa

Friday

Chia Porridge

Soup and Salad

Pizza Pasta


This Dry Veggie Broth Mix is a life changer!

I have a few other things I make a lot, they help me keep things simple and take my recipes to the next level! The Dry Veggie Broth Mix is easy to make and can be used to make a delicious broth. I always tell people this recipe is life changing and I’ve heard amazing reviews! Give it a try!

The other things I make a lot are delicious salad dressings! If you are looking for some tasty, oil-free dressing for your salad I have some recommendations.

My Sweet and Tangy Salad Dressing is exactly how it sounds, sweet and tangy. A pinch of xantham gum or ground flax will thicken it up.

My Creamy Italian Salad Dressing is thick and creamy. It’s low fat and made without nuts or seeds so eat as much as you want. You can try it on pasta too!

During the summer, we also love my Blueberry Vinaigrette and Raspberry Vinaigrette.

What are you eating this week? Leave a comment or tag My Plant-Based Family on social media!

Prime Day 2017

One of my favorite days is here! It’s Amazon Prime Day!

One day a year (other than Black Friday) Amazon has crazy sales! I have a few favorites that I think you should get before it’s too late.

This page contains affiliate links. That means I’ll make a small commission on any purchase made with my links but it won’t cost you anything extra. 

Prime Day Deals

First, you need an Amazon Prime account. I’m a huge proponent of getting a Prime account becuase you get free shipping and other perks. If you don’t have one don’t worry! You can Try Amazon Prime 30-Day Free Trial!

Second, Amazon slowly releases deals every 5 minutes for about 30 hours. You’ll want to check back often if there are items you have your eye on.

Third, there will be great deals on some of my favorite products! I also have my eye on a few things I need to replace or upgrade.

I’ll list some of the things that will go on sale. Unfortunately, I don’t know what time they go on sale

Instant Pot

Yep, one of my favorite things, the Instant Pot will be on sale during Prime Day. If you aren’t sure if you should get an Instant Pot, check out my post 10 Reasons I Bought an Instant Pot!

I use a steamer basket just like this in my Instant Pot. It allows me to easily steam veggies and cook multiple layers of food.

I’ve wanted a silicone lid for my Instant Pot since I first heard about them. I’ll be watching for this deal. Sometimes I make a big pot of beans or soup and I don’t want to pour it into multiple containers. This will allow me to put the whole thing in the fridge!

If you are a Prime member, you’ll be able to click “watch this deal” on things that aren’t available yet.

Air Fryer

I heard in some of my Facebook groups that there will be an Air Fryer at a great price. I have the Go WISE USA brand air fryer but I’ve heard good things about several brands. The Air Fryer by Cozyna is supposed to be a great deal during Prime Day too!

Cooking and Baking

I’ve really wanted to get my hands on Silicone Baking mats for years. I still haven’t bought them but this Prime Day deal is too good to turn down!

If you’ve been wanting to get a really nice food processor, keep your eye on this one from Hamilton Beach.

There are so many deals! If you need good knives, cook ware, blenders, spiralizers or more…you’ll find a good deal today!

For the Home

I’m thinking about replacing one of our Kindles too! I’ll just have to wait for the right deal!

We are excited that Amazon Home Services will also have some great deals! This one is new to me, but you can hire painters, plumbers, electricians, house cleaners and more through Amazon. Is that a dream come true or what?

I know that as Prime Day gets underway there will be more great deals! I’ll come back here to update this post! 

Did you get a deal! Leave a comment and let us know!

Summer Plant-Based Meal Plan and Shopping List

I just got back from two weeks of travel! We are home and ready to eat home cooking. However the last thing I want to do is cook every day. Instead, I’ll choose a few recipes from my Summer Plant-Based Meal Plan.

Summer meal plan that is plant-based with gluten-free options. Includes shopping list and recipes in a download.

This plant-based meal plan has some of my favorite recipes.

Summer Meal Plan

I created this meal plan last year as a gift to people on my email list. I don’t want anyone to miss out on it though so I’m giving everyone a chance to sign up and get it today!

This Summer Meal Plan is so big, and so full of great info! It’s an 8 page PDF that includes the 5 day dinner meal plan, a shopping list and recipes. When printing you can skip the first page to save ink. 

You can get this for FREE when you sign up for my newsletter.

I send out a weekly email full of plant-based tips every Saturday morning.

Sign up today!

Are you curious about what is in the meal plan?

This meal plan uses basic ingredients you normally see in my recipes plus a few fun summer additions like pineapple and mango!

You’ll find:

  • Salads
  • Pasta
  • Burritos
  • Stir Fry
  • Veggie Burgers

When you sign up you’ll be sent a confirmation email. Once you confirm your email address I’ll send you a link to download the meal plan.

Don’t miss out on this FREE Summer Meal Plan! This meal plan also works great for people with food allergies. There is a gluten-free option listed for any gluten used and there are no nuts used either.

 If you are looking for some new and delicious plant-based recipes, give this meal plan a try. The shopping list and recipes will make your week so much easier!
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