Plant-Based Meal Plan

Most weekends, we try our best to stay home. We are homebodies. This weekend was full of activity, a Good Friday church service, grocery shopping and running errands on Saturday and Easter service on Sunday followed by a late lunch with very good friends.

My weekly plant-based tips also went out this weekend. It was about eating plant-based when your family is not. If you aren’t signed up for my weekly emails but would like to see it, send me an email and I’ll forward it to you! You can sign up for future emails here.

I also did some work on this blog updating old posts like this one about my Favorite Instant Pot Accessories.

Plant-Based Meal Plan

It was a good weekend but I’m tired and don’t have much prepped for this week. Thankfully we have some leftover Pad Thai and Broccoli Rice Casserole, plus plenty of fruit, veggies and stuff for salads.

Plant-Based Meal Plan

Monday

Breakfast: Peanut Butter Banana Overnight Oats

Lunch: Mexican Rice and Refried Beans

Dinner: Broccoli Potato Soup

Tuesday

Breakfast: Smoothie

Lunch: Leftover Soup

Dinner: Instant Pot Mexican Casserole

Wednesday

Breakfast: Toast with Peanut Butter and fresh fruit

Lunch: Leftover Mexican Casserole in tortillas

Dinner: Lentil Tacos (probably the Instant Pot version) with rice and beans

Thursday

Breakfast: Instant Pot Oatmeal with fresh blueberries

Lunch: Taco Salad

Dinner: Pineapple and Tofu Kabobs with Oil-Free Fried Rice

Friday

Breakfast: Peanut Butter Banana Overnight Oats

Lunch: Big Salad with leftover kabobs

Dinner: Baked Potato Bar


Do you know what you are eating this week? I may make some Banana Bread too! I’ve got two giant bananas that are slightly past their prime and I think in a day or two they will be perfect!

Peanut Butter Banana Overnight Oats

Overnight Oats is one of the easiest breakfasts you can possibly make. I have it on my meal plan at least once a week. Lately, I’ve been making Peanut Butter Banana Overnight Oats!

This easy, plant-based recipe takes about a minute to set up at night, then another minute or two to finish when you are ready for breakfast the next day.

Peanut Butter Banana Overnight Oats

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I’ve always been a big fan of oatmeal, I love the warmth of Instant Pot Oatmeal, topped with apples and cinnamon. I didn’t try overnight oats until after I went plant-based. Warm oats are still my favorite but Arizona summers are brutal and warm oatmeal isn’t on the menu!

Overnight Oats Add Ins

I’ll top my oatmeal with whatever I have on hand and need to use up. Sometimes its strawberries, blueberries or banana.  You can tell I’m a big fan of fruit in my oatmeal. My sweetener of choice is maple syrup! I also like to add chia seed or ground flax seeds. They help absorb the moisture and add more fat, protein and fiber to fill me up.

Meal Prep Overnight Oats

Another great thing about Overnight Oats is that you can easily add them to your meal prep lineup. Simply prepare your oats on the weekend, then when you are ready to eat them add your fruit.

Some people like to add some of their fruit and sweetener at night, I prefer to wait until I’m about to enjoy it. That way I can make up a few plain batches and decide what I’m in the mood for in the morning.

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats

This Peanut Butter Overnight Oats recipe is based on my regular overnight oat recipe. This peanut butter and banana combination is so good, I thought it deserved it’s own recipe.

Ingredients

1/2 cup rolled oats

1/2 tablespoon chia seeds

1/2 cup plant-based milk of choice, I usually use rice milk

1 banana

1 heaping dollop of peanut butter

maple syrup, to taste. I use about a tablespoon.

Do

  1. In a small bowl or mason jar, add oats, chia seeds and plant-based milk. Stir the ingredients well, cover with a lid, then refrigerate for at least 8 hours.
  2. In the morning, give your oats another stir, add a scoop of peanut butter and slice a banana and add half of it to the top.
  3. Stir your ingredients together and top with more banana and peanut butter if desired.
  4. Enjoy.

Peanut Butter Banana Overnight Oats

Some people will make Overnight Oats and still decided to heat them up. That’s totally OK. The texture is different but some people prefer it. A dear friend of mine just old me she hates the texture of oatmeal but eats overnight oats every day.

Check out my Ultimate Oatmeal Guide for more delicious, plant-based oatmeal options.

Are you a fan of overnight oats? I’ve got a lot of great combinations I may share in the future! I’d love to hear your favorites!

Plant-Based Meal Plan

On Saturday I sent out my weekly plant-based tips email. I wrote about how helpful a meal plan can be to help you stick to plant-based eating. If you are struggling to stay on track, find a plant-based meal plan to help you get going. You can follow one of my weekly plans or find a plan elsewhere.

Since the weather is absolutely crazy it can be hard to make a meal plan that will appeal to people living near me where the weather is warm and perfect (don’t worry, it will change soon) and to people living in other places where it’s back to winter.

Plant-Based Meal Plan

We eat the same types of food most of the year. More salads when it’s warm and more soups when it’s cold but we do eat both all year.

You’ll notice that we usually enjoy dinner leftovers for lunch the next day. It’s a great way to use leftovers and enjoy a nice meal for lunch.

Plant-Based Meal Plan

Monday

Breakfast: Overnight Oats

Lunch: Veggie Sandwich with Oil-Free Hummus and veggies

Dinner: Broccoli Mushroom Stir Fry (with noodles instead of rice)

Tuesday

Breakfast: Smoothie Bowl

Lunch: Leftovers or Baked Potato

Dinner: Black Bean Mango Salad

Wednesday

Breakfast: Instant Pot Oatmeal

Lunch: Leftover Black Bean Mango Salad

Dinner: Taco Soup

Thursday

Breakfast: Smoothie

Lunch: Leftover Soup

Dinner: Spaghetti and side salad with Creamy Italian Salad Dressing

Friday

Breakfast: Blueberry Muffins

Lunch: Leftovers

Dinner: Chickpea Nuggets, Mashed Potatoes with Brown Gravy and asparagus


Easter Meal Ideas

We will be spending Easter with great friends. I’ll be bringing bread and some delicious sides! If you are looking for some great recipes to bring to Easter Dinner I recommend:

What are you eating this week?

Oil-Free Hummus

Oil-Free Hummus was one of the first recipes I created when I first started a plant-based diet in 2011. Hummus isn’t required for plant-based eating but almost everyone I know who eats plant-based loves hummus.

Oil-Free Hummus

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Oil-Free Hummus

If you are eating an oil-free, whole food, plant-based diet, it’s important that you make your own hummus. Almost all store bought containers of hummus have added oil. I avoid added oil and don’t cook with oil. The only exception I made is that I will use cooking spray when making pancakes or muffins so they don’t stick to the pan. Since I don’t make either very often I’m ok with that exception.

My hummus is not traditional. I don’t use olive oil or tahini. I’ve used tahini in a few recipes but I don’t notice much difference so I just leave it out. That’s one less ingredient, one less measuring cup, and less fat.

Homemade Hummus is Easy

When it comes to cooking, hummus is one of the easiest things there is. You don’t really need to cook and you only need a few ingredients. This time, I used canned chickpeas but when I’m batch cooking, I’ll make a big batch of chickpeas so I can make hummus, have chickpeas for Chickpea Nuggets and leftovers to add to salads.

You do need a high-speed blender or food processor. I’ve used both with good results. I’ve had this Hamilton Beach 10 cup food processor for 8 years and it still works great. I also have a Blendtec blender that we got many years ago at Costco. I’ve made countless sauces and dips in these two.

Choosing Chickpeas

My favorite chickpeas, a.k.a. garbanzo beans, come from Palouse Brand. They are non-GMO and USA grown. In fact, you are given the field location and harvest date. They are the best chickpeas I’ve ever eaten.

When I’m out of Palouse Brand, or when I don’t have time to cook up a batch in my Instant Pot, I’ll use canned chickpeas. Which ever you choose to use, don’t toss out the liquid that comes with the chickpea, you’ll use it.

Oil-Free Hummus and veggies

Oil-Free Hummus

This hummus is only flavored with lemon juice, garlic and optional salt. I like to sprinkle a little paprika on top as well but it’s optional.

Ingredients

  • 1 15 oz can of chickpeas (or 2 cups of cooked chickpeas), reserve the liquid
  • 4 cloves of garlic
  • 1 lemon, or 1/4 cup lemon juice
  • 1/4 to 1/2 cup of chickpea liquid
  • salt to taste, optional
  • paprika for garnish, optional

Do

  1. Pour your chickpeas into your blender or food processor. Save the liquid to use soon.
  2. Add your garlic and lemon juice. If your lemon isn’t juicy enough for 1/4 cup of lemon juice, you may want to add another lemon or some lemon zest to give it more flavor.
  3. Add 1/4 cup of the chickpea liquid, this is also known as aqua faba and some people whip it like eggs to make vegan meringues and other interesting dishes.
  4. Add optional salt if using.
  5. Blend or process until your hummus is creamy and smooth. If it’s not smooth enough, add another 1/4 cup of chickpea liquid and blend again.
  6. Pour into a bowl and garnish if desired. Enjoy with veggies, on sandwiches or any other thing you think of.

I love hummus. I often use it as a salad dressing or a sandwich spread. It’s so versatile and filling. Plus, this recipe is lower in fat with no oil or tahini so you don’t have to worry about over eating it. It’s like having a serving of beans with your veggies.

If you like this recipe, make sure to try my Cilantro Jalapeno Hummus, Spinach Artichoke Dip and Red Pepper Dip!

Plant-Based Meal Plan

Another week, another plant-based meal plan! Following a meal plan decreases meal time stress because I know that I’m going to eat and have all the ingredients!

Plant-Based Meal Plan

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If you get my weekly plant-based tips email, you know I started sending them again last weekend. I have received so many responses! I want to thank all of you for your love and support! I’ve still got some emails left to respond to but I’m working on it! If you didn’t get the email, you can sign up and you will start getting them next Saturday.

Yesterday I went to a local farmers market and bought a bunch of organic spinach and lettuce! I’m determined to enjoy every leaf and not let any go to waste. I’ll incorporate plenty of salads in the meal plan this week. Soup and Salad meals are a great way to do it!

I’m also working on eating through my pantry storage. I have so many beans, grains, pasta, etc. that I really need to use.

Plant-Based Meal Plan

Monday

Breakfast: Overnight Oats

Lunch: Big Salad

Dinner: Green Chili Cilantro and Lime Soup

Tuesday

Breakfast: Instant Pot Oatmeal

Lunch: Leftover Soup and Salad

Dinner: Instant Pot Mexican Casserole

Wednesday

Breakfast: Blueberry Muffins

Lunch: Burritos with leftover Mexican Casserole inside

Dinner: One Pot Broccoli and Rice (My husband requests this every week!)

Thursday

Breakfast: Smoothies and leftover muffins

Lunch: Veggie Sandwich

Dinner: Pizza Pasta with salad and Sweet and Tangy Salad Dressing

Friday

Breakfast: Toast with peanut butter and fruit

Lunch: Leftovers

Dinner: Broccoli Potato Soup in the Instant Pot and side salad

Plant-Based Snacks

A reader requested plant-based snacks too. We typically stick to easy stuff for snacks like fresh fruit, veggies and hummus and popcorn.

  • Freshly cut melon
  • Apple slices with peanut butter (add a piece of toast if you are really hungry)
  • Popcorn (I make it in this)
  • Carrots and hummus
  • Muffins or Banana Bread
  • Smoothies

What are you eating this week?