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Hangry Plant-Based Meal Plan October 19, 2015

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!

  1. Pick out the recipes you’ll use for the week.
  2. 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.
  3. 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.

a plant-based meal plan for fall.

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

Hangry is when you are so hungry that your lack of food causes you to become angry, frustrated or both.

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.


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.

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.

Cheap Fall Meal Plan

My husband started teaching a new class at our church this weekend. It’s a six-week stewardship class using the book Money: God or Gift.

People come to the class for many reasons, some come because they want to learn to budget, other want to get out of debt and other want to learn to trust God in a new way, with their finances.

During the class today I started thinking about different ways to save money, actually just ways to spend less money and the grocery budget is one of the best I can think of.

Think about it for a minute, you can’t really change your mortgage/rent payment, insurance, etc. mostly stay the same. Some utilities vary by season like the electric bill or gas. The grocery bill can fluctuate based on what you choose to buy.

Get this FREE Plant-Based Meal Plan of Fall Recipes

The Cheapest Plant-Based Meal Plan

A few years ago I created a really cheap plant-based meal plan. Unlike my normal weekly meal plans this meal plan was designed for a family of four (two adult and two children) for seven days. This meal plan also includes a shopping list to feed your family for $55 or less per week!

I’ll admit that you may have to alter this meal plan a bit, especially if you have food allergies. The goal of it was to eat an inexpensively as possible, not as healthy as possible Still, I think it is a great start for anyone trying to cut your food budget.

Stretch Even Further

Prices will vary based on where you live and what stores you have available. If you are really struggling financially you can make this spread even further by getting a food box from a local food pantry.

I personally know some people who are really struggling financial and they refuse to ask for help. Let me say this very clearly. There is no shame in getting help. Most of us have donated to food drives or to charities. Everyone struggles from time to time. If you need help ask for it. Don’t be ashamed, don’t be too proud.

It has been over a year since my husband lost his job. In some ways it seems like it was only yesterday and in other ways it seems like a lifetime ago. Our life has changed a lot since then including a role reversal at home. I went to work full-time and Jim is the stay at home dad. We both have side business’ but haven’t replaced the income we lost in August of 2014.

Get the Meal Plan Free

I’m offering this meal plan for FREE. Why? Because I want to prove you don’t have to be rich to eat healthy.

This meal plan is hosted at Gumroad. It’s easy to get. Just click on the link below, type a zero in the amount (you could choose to pay more but it isn’t necessary), then click “I want this.” A new page will pop up and you’ll put in your email address. Once you complete the (free) purchase gumroad will email you the pdf.

The pdf includes meals planned for breakfast, lunch and dinner, links to recipes and a shopping list. It is only 5 pages (you can skip printing the cover).

Get your FREE copy.

You don’t have to be plant-based to use this meal plan. Sure, you won’t find meat or dairy but you will find filling, healthy inexpensive food. I challenge anyone trying to save money on their grocery bill to try this.

Advice Wanted

What advice do you have for someone trying to trim their budget, food or otherwise? Have you lost a job and had to get by on a lot less? Share you stories, you never know who you may encourage.


October 5, 2015 Meal Plan…Fall is Here

I have Facebook friends all over the U.S. It’s funny how the arrival of fall means different things to all of us. I mentioned a few days ago that “it was under 100 degrees and I’m ready for soup.” My blogging friend Jacqueline insists that it isn’t fall weather. When you live in Arizona you have to adapt.

I’m happy to report that it has cooled down even more and the temps will be in the 80s and 90s this week. I know all my mid-west friends think this is hot but I assure you it isn’t.

I already did a little cooking this weekend but it wasn’t for us. There is an elderly couple at our church. I actually used to cook for them on a weekly basis. They are sick and aren’t able to cook right now so I took them several meals. They will be enjoying Enchilada Soup and Lentil Shepherd’s Pie. I have leftovers for both that will have this week for lunches.

I’m also thinking ahead to Thanksgiving. If you need ideas be sure to check out my Holiday Meal Plan and Cook Book. It’s plant-based and gluten-free collection of Thanksgiving recipes.

Meal Plan Monday Plant-Based, Vegan and mostly gluten-free meal plans

Meal Plan


We’ve been changing things up in the breakfast department. Normally the kids eat while I make lunches. I’ve been making an effort to sit and eat with them. It seems weird sometimes because our mornings are so busy but I feel like it helps all of us start the day better.

  • Bagels (store-bought)
  • Cereal
  • Frozen Waffles
  • Oatmeal topped with fresh fruit
  • Toast with fresh fruit (which has been a bowl full of cantaloupes and strawberries)


I’m starting the week with leftover Mexican Casserole, Baked Potatoes, Mexican Rice, Black Beans, Lentil Shepherd’s Pie and Enchilada Soup. I’ll rely on these for lunch and pack lunches with typical lunch box stuff for my boys.


I’d like to use my Crock Pot and Instant Pot a lot this week. I’ve been really busy at work so I don’t want to have to be busy with labor intensive meals after work.

What does your week look like? Do you cook every day or every couple of days. If you prefer to use leftovers these soups and casseroles are a great option.

This page contains affiliate links.

September 28, 2015 Plant-Based Meal Plan

What’s for dinner? Have you full switched to plant-based fall favorites or are you still hanging on to summer?

I’ve been getting dinner inspiration from some of many of YOU on Facebook. I recently asked “What is the best (plant-based) thing you’ve cooked recently?” and I found a lot of great ideas. Feel free to hop over and add yours!

I’m going to use many of those ideas in our meal plan this week.

Plant-Based Meal Plan Monday

Plant-Based Meal Plan

Some readers have wondered if this is a daily meal plan. It is weekly. I don’t assign specific days for meals because I would get off track. I just plan out 4-5 recipes for breakfast, lunch and dinner and cook as often as I need too (expect those times I batch cook or do once a week cooking.)

Let’s start with dinner.


These plant-based fall favorites are perfect for the cooler weather, or for those of us who are pretending the weather is cooler.

  • Enchilada Casserole, I love enchiladas but a sloppy casserole is easier to make.
  • Veggie Spaghetti with a side salad and Raspberry Vinaigrette dressing.
  • Roasted Veggies I’m thinking potatoes, zucchini, mushrooms, onions, peppers, broccoli and tomatoes.
  • Veggie Pizza or Pizza Pasta if I’m short on time.
  • Soup, either Taco Soup or Simple Veggie Soup


I’ve been working from home most of the time so I haven’t needed to pack my lunch. We still pack a lunch for our 1st grader every day and our preschooler about half the week. I like having the ability to eat leftovers at home.


I really enjoy using my Instant Pot in the mornings. Though not all of the recipes use a pressure cooker I like having that option.

  • Steel Cut Oats with fruit.
  • Sweet Potatoes in the Instant Pot. We top them with cinnamon and raisins.
  • Blueberry Muffins or Banana Muffins (using my Banana Bread Recipe) and fruit
  • Cereal as a stand by

What do you have on your meal plan this week? Were you inspired by any of these plant-based meal ideas?

Check out my Plant-Based Fall Favorites Pinterest Board for even more ideas!

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September 21, 2015 Meal Plan

Are you on the Meal Planning bandwagon yet? I always plan meals but I don’t always follow them to a T. You don’t have to either. Planning meals is a great start and will help you be more organized.

This week will be a busy one for us. My strategy will be to make a couple of things that can be reheated for leftover. I know, I normally do this but I plan to eat more leftovers than normal. I’ll keep the other meals simple.

Meal Plan Monday

September 21, 2015 Meal Plan


Last week I made steel-cut oats and I added several cups of chopped apples to it before I cooked it. I found out the hard way that my son does not like cooked apples mixed in his food. The apples were very soft since they were made in the pressure cooker.

Jim heated up the leftovers for you boys, it didn’t go over well. He told me they didn’t like it, then I heard my 6 year old say, “no I hate cooked apples in my oatmeal, they are slimy.”

Normally I cook the oatmeal plain then add fresh fruit.Sometimes trying something new works out, other times not so much. I love oatmeal with cooked apples.

The moral of the story is, don’t be afraid to try something new. The worse that can happen is you won’t like it.


  • Soup and Salad
  • Veggie Wrap
  • Bake Potato or giant bowl of steamed veggies (potatoes, carrots, onions, celery, etc.)
  • Soup
  • Veggie Sandwich

I don’t want to eat as many leftovers for lunch as I normally do. I’m hoping to use them as leftover this week. To make that work I’ll make an easy soup in the Crock Pot in the morning. It will be ready by lunch time.

Last week I did this and it was so good. I peeled and chopped about 5 small potatoes, added a whole bag of frozen mixed veggies, dumped in some lentils (I didn’t measure but used about 1/2 cup, maybe), poured in a pouch of liquid concentrate stock from Massel, lastly added water. I cooked it for about 4 hours then had a great and easy lunch.


I’m only planning 3 dinners. I’ll make extra of each so that I can avoid cooking more often. If we need extra dinners I use some of my lunch or breakfast ideas.

What is on your meal plan this week? I’m hearing from a lot of you and you are in “soup mode.” I highly recommend the Minestrone Soup in the meal plan above. If you are in the mood for something a little different check out my my favorite plant-based soups.

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