My Plant-Based Family

Feeding My Family a Whole Food, Plant-Based Diet, On a Budget

Holly

Plant-Based Diet Meal Plan

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This week’s plant-based diet meal plan is full of easy and delicious recipes! This meal plan is perfect for busy families. We do a little meal prep on the weekend because our work week is very busy but you don’t have to meal prep to make this work.

Plant-Based Diet Meal Plan

I can’t tell you how much I’m looking forward to these plant-based recipes!

To help the week run a bit smoother, this weekend we prepared:

  • Lentil and Squash Soup*
  • Mediterranean Chickpea Salad* that we will serve over greens
  • Apple Oatmeal Muffins for snacks
  • Instant Pot Brown Rice

We still have leftover Instant Pot Oatmeal and Instant Pot Breakfast Rice that we made last week. We pretty much make a new batch as soon as we run out of each recipe. We also have a bunch of golden potatoes we cooked in the Instant Pot.

Plant-Based Dinner Meal Plan

Our dinner meal plan includes some of the items we meal prep and other recipes that are usually easy enough to make on a week night after a long day of work.

Monday: Lentil and Squash Soup* (made during our meal prep)

Tuesday: Mediterranean Chickpea Salad* (made during our meal prep) served over greens. We are back to our salad routine.

Wednesday: Sweet Potato Black Bean Burgers* with Oil-Free Potato Wedges. That burger recipe is exclusive for our meal plan members but you may enjoy this Vegan Burger recipe.

Thursday: Quick and Easy Stir Fry* made with the Instant Pot Brown Rice we cooked during our meal prep. Here is a similar stir fry recipe.

Friday: Bean and Potato Quesadillas* are such an easy and delicious meal. I love them for Friday night because we can quickly make them and have family movie night.

*The recipes marked with an asterisk are exclusive for our Plant-Based Diet Meal Plan Membership. Members have access to exclusive recipes and meal plans, complete shopping list, monthly bonuses, and tips for pleasing non plant-based family members. If you want more information about the membership, you can click here to get on the wait list.

Bean and Potato Quesadilla

We eat these dinner leftovers for lunch every day. We almost always have lettuce and veggies for salads, steamed potatoes and a soup in the fridge. We will combine those items with other leftovers for a really great lunch!

I’ve worked from home for years, only occasionally going to the office for meetings. Since the pandemic started, Jim and the boys are working and schooling from home too. We love being together all the time and eating lunch together. Before we had the opportunity to eat lunch together, we would rarely take the break to eat a good meal.

What do you usually eat for lunch?

Plant-Based Game Day Snacks

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I haven’t heard of a single Super Bowl party this year. I’m sure some people will still have them but we will be staying home. If you are looking for oil-free, plant-based snacks for the big game, I’ve got you covered!

Plant-based game day snacks

These recipes will give you the flavor of your regular favorites without the meat, dairy or oil!

I reached out to a few of my plant-based friends and will be sharing some of their favorites too!

Plant-Based Game Day Snacks

Your team will love these flavorful snacks while you watch the game. Most are super easy and all are delicious!

Vegan Burgers

Yes! I love these vegan burgers! For game day, I think sliders may be in order!

Oil-Free Hummus

This hummus is the only oil-free hummus you need! You can dress it up or down and eat it with veggies, pita, in rollups (see below), wraps, on sandwiches and more! Lately, I spread it on sourdough!

Jalapeno Hummus

This is my dressed up version of my classic oil-free hummus! We add lime, cilantro and jalapenos for a not too spicy but full of flavor dip!

Photo Credit: www.veggieinspired.com

Homemade Vegan Queso (Gluten Free)

Jenn's Queso is fabulous! You'd never guess there are veggies involved!

Oil-Free Potato Wedges

Oven baked oil-free potato wedges should be on everyone's game day list! No matter who's playing...I'm rooting for potatoes! These would be amazing in Jenn's queso!

Photo Credit: passtheplants.com

Vegan Baked Onion Rings

I don't know why I didn't think of adding Beth's oil-free onion rings to my Game Day menu every year! These oil-free onion rings have been perfected by trial and error! Check them out!

Rainbow Veggie Pinwheels

These kid-friendly Rainbow Veggie Pinwheels can be made quickly or by the kids. LOL! You'll love these fresh bites!

Photo Credit: eatplant-based.com

Simple Garden Spring Rolls

Speaking of fresh, Terri's Garden Spring Rolls are easy to customize and will be a great addition to the menu.

BBQ Cauliflower Bites

Is there a better way to enjoy cauliflower? Maybe but I'm a barbecue sauce lover so this is right up my alley!

Photo Credit: shaneandsimple.com

Vegan Buffalo Cauliflower Wings

If you'd rather have that buffalo flavor, check out Shane's Buffalo Cauliflower Wings. They bring the authentic flavor of wings to this meat-free snack.

Chickpea Nuggets

Chickpea Nuggets are totally dippable! Kids like ketchup but BBQ sauce or maple mustard is great too!

Instant Pot Refried Beans

I can't leave out my oil-free refried beans! I love these for parties or "snacky events" because I love beans, salsa and chips. Loading up on the beans help us fill up. We also use these for Tostadas and Nachos!

Will you be making any snacks and watching football this weekend? What do you plan to make?

Plant-Based Diet Meal Plan

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This week’s Plant-Based Diet Meal Plan is full of warm, comforting recipes. We’ve had some unusually cold weather so this week’s plan is full of soups, chili, pasta and more!

Plant Based Diet Meal Plan

We prefer to prep some of our meals on the weekends so we don’t have to cook every night. Sometimes I’ll even do some meal prep before work or over my lunch break. At the end of the workday, I just want to relax so cooking ahead of time works well for us.

Plant-Based Breakfast

This week have two recipes planned and prepped for breakfast. We have Instant Pot Oatmeal that I made a few days ago. I double this recipe for about 6 servings. We also have Instant Pot Breakfast Rice that we cooked on Sunday.

I also have a new Instant Pot Chocolate Steel Cut Oatmeal* that we are trying out. We also have bagels, cereals and fruit available but the kids have those more often than us adults.

Plant-Based Dinner

We don’t mind eating our dinners multiple times. Often, dinner leftovers are lunch for the next day. I usually plan five dinners but we may not make that many if we have plenty of leftovers.

Monday: Broccoli Potato Soup

Tuesday: Texas Style Chili with Baked Potatoes

Wednesday: Thai Cauliflower and Sweet Potato Curry* and Brown Rice

Thursday: Instant Pot Chickpea and Rice Soup

Friday: Red Lentil Bolognese* and a salad

*The recipes marked with an asterisk are exclusive for our Plant-Based Diet Meal Plan Membership. Members have access to exclusive recipes and meal plans, complete shopping list, monthly bonuses, and tips for pleasing non plant-based family members. If you want more information about the membership, you can click here to get on the wait list.

Instant Pot Breakfast Rice

Plant-Based Meal Prep

This week, we have Instant Pot Oatmeal, Instant Pot Breakfast Rice, Thai Cauliflower and Sweet Potato Curry, Brown Rice and our weekly soup! I also have a few golden potatoes that I steamed in my Instant Pot last week. I try to make a fresh batch every few days. Sometimes we will add some sweet potatoes to the IP, too.

I’m thinking of creating an Instant Pot version of the Thai Cauliflower and Sweet Potato Curry! Our Instant Pot gets used all the time! Here are 10 Reasons I Love My Instant Pot!

If you are on Instagram, check out my Meal Prep highlight!

What are you eating this week?

Plant-Based Meal Plan

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Meal Plan Monday is back! For years, I posted a new vegan meal plan every week. We took a break from sharing meal plans for a while, but we are going to start this again.

Weekly Plant Based Diet Meal Plan

If you enjoy getting an inside look into our vegan meal plans, stop by every Monday morning!

Plant-Based Diet Meal Plan

I don’t plan out every meal for every day. I prefer to plan a few breakfasts and sometimes snacks that we will eat. Mostly, I batch cook these or prepare them during a Meal Prep session.

I plan out 5 days of dinners. We eat the dinner leftovers for lunch the following days. If we get too many leftovers, we won’t make all the dinners.

Plant-Based Breakfast

This week, our main breakfast is Instant Pot Breakfast Rice. I also still have some leftover Instant Pot Oatmeal I made late last week. We will reheat these for the next few days and make a new batch once we run out. The kids will sometimes eat these but other times will have cereal, toast or bagels.

Plant-Based Dinner

Monday: Sheet Pan Chickpea and Sweet Potato Tacos* with Pico de Gallo

Tuesday: Hearty Veggie Soup

Wednesday: Veggie Chow Mein*

Thursday: Cilantro Lime Black Bean Veggie Bowl*

Friday: Toasted Veggie Sandwich

Plant-Based Meal Prep

This week, our batch cooking/meal prep will include:

We don’t stress about making a lot of food ahead of time but usually have a breakfast and a soup. We also like to make anything that will make the week easier.

*The recipes marked with an asterisk are exclusive for our Plant-Based Diet Meal Plan Membership. Members have access to exclusive recipes and meal plans, complete shopping list, monthly bonuses, and tips for pleasing non plant-based family members. If you want more information about the membership, you can click here to get on the wait list.

Plant-Based Diet Meal Plans

We will often make an Instant Pot full of golden potatoes or a batch of refried beans. We keep fresh fruit and veggies available for snacks too.

What are you eating this week?

Vegan Burgers

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I love a good vegan burger. What can I say, I’m girl who loves burgers and fries. Trying to find a delicious, plant-based, oil-free burger is not impossible. This whole food bean and oat burger is my favorite vegan burger of all.

Vegan Burgers

When I went plant-based in 2011, there were limited vegan burger options. Thankfully, we’ve come a long way! Several restaurants near us offer vegan options, and I can get a frozen burger I enjoy at Sprouts. But this one, it’s my favorite!

Bean and Oat Burger

This burger’s main ingredients are kidney beans and rolled oats. They make up the bulk of the burger and give it a great texture. This burger holds it’s shape very well, I’ve never had it come out crumbly. I can pile it high with toppings and it still stays together.

Vegan Burger

Seasonings and Condiments

This burger recipe uses a mix of spices and condiments to give it a great flavor. I looked back at my first Veggie Burger recipe from 2012 when I first started blogging and tried to improve on that. This recipe uses:

  • onion powder
  • garlic powder
  • Tamari (or Soy sauce)
  • Vegan Worcestershire Sauce
  • Ketchup
  • Mustard

If you aren’t a fan of one of those flavors, leave it out. I don’t feel like I can taste any of them on their own. They just make the burger taste more savory.

Burger Toppings

Of course you can add your favorite toppings to your burger. Some days I go with the classic lettuce, tomato, pickles, onions, ketchup and mustard. Other days I go with avocado, tomatoes, onions and peppers. Other times I use every thing I can find!

Burger and Fries

I cook this burger in a 400 degree oven. The main reason is that I wanted to be able to cook these burgers and my oil-free potato wedges or even homemade fries at the same time. I get the potatoes in first, then make the burgers and they are ready about the same time!

Vegan Burgers

These bean and oat burgers are easy and delicious. Your family will love how versatile they are and how well they reheat.

Ingredients

  • 1 can Red Kidney Beans (15 ounce can, drained and rinsed)
  • 3/4 cups Rolled Oats
  • 1 tsp Onion Powder
  • 1 tbsp Soy Sauce (or tamari or liquid aminos)
  • 1/2 tsp Garlic Powder
  • 1 tbsp Vegan Worcestershire Sauce
  • 1 tbsp Ketchup
  • 1 tbsp Yellow Mustard
  • Burger Buns
  • Burger toppings

Instructions

  1. Preheat the oven to 400ºF and line a baking sheet with parchment paper.
  2. Put the rolled oats in the food processor and pulse. The texture should be similar to instant oats.
  3. Add the drained kidney beans, spices and condiments. Pulse 6 or 7 times or until a coarse crumb forms. Do not over mix.
  4. Scoop out roughly 1/2 cup of the mixture at a time and form into equal sized patties. Place on the prepared baking sheet.
  5. Bake for 30 minutes, carefully flipping halfway through.
  6. Divide between plates and top with your favorite burger toppings.

Store leftover burgers in an air tight container in the fridge for about a week. Reheat in the microwave or oven.

Yield: 3

Vegan Burgers

Vegan Burgers

These thick, hearty Vegan Burgers are oil-free and delicious. Enjoy them with your favorite burger toppings.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 can Red Kidney Beans (15 ounce can, drained and rinsed)
  • 3/4 cups Rolled Oats
  • 1 tsp Onion Powder
  • 1 tbsp Soy Sauce (or tamari or liquid aminos)
  • 1/2 tsp Garlic Powder
  • 1 tbsp Vegan Worcestershire Sauce
  • 1 tbsp Ketchup
  • 1 tbsp Yellow Mustard
  • Burger Buns

Instructions

  1. Preheat the oven to 400ºF and line a baking sheet with parchment paper.
  2. Put the rolled oats in the food processor and pulse. The texture should be similar to instant oats.
  3. Add the drained kidney beans, spices and condiments. Pulse 6 or 7 times or until a coarse crumb forms. Do not over mix.
  4. Scoop out roughly 1/2 cup of the mixture at a time and form into equal sized patties. Place on the prepared baking sheet.
  5. Bake for 30 minutes, carefully flipping halfway through.
  6. Divide between plates and top with your favorite burger toppings.

Notes

This recipe makes three good sized burgers. If you want more, double the recipes. The leftover reheat well.

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© Holly Yzquierdo
Category: Recipes

Weekly Meal Plan Membership is open!

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We just opened enrollment to our weekly Plant-Based Diet Meal Plans! Enrollment will stay open through January 10th, then close again until Spring!

weekly plant-based diet meal plans

Do you ever struggle deciding what to make for dinner?

Do you wish it were easier to get all the ingredients you needed from the store without forgetting things or overbuying items you don’t need?

Do you want to try more plant-based recipes but struggle to find easy and delicious recipes?

This membership solves all of those problems!

Each week, members get a brand new meal plan that includes:

  • Dinners for 5 days
  • A Meal Prep/Batch Plan
  • Shopping list
  • Oil-Free, Plant-Based Recipes
Learn More Now

Weekly Plant-Based Meal Plan Membership

What else do you need to know? The Batch Cooking plan includes a few things. It usually includes either a breakfast, a snack, or both. It also includes one meal, usually a soup that can be made ahead. If other meals on the dinner meal plan could benefit from some meal prep, we will include those too.

Weekly Meal Plan

Example Meal Plan

The weekly meal plans vary every week. We don’t follow a formula but we have discovered some strategies that work best for our members.

A typical week could include:

  • Hearty Veggie Soup
  • Black Bean and Sweet Potato Burrito Bowl/Salad
  • Lentil Bolognese with Pasta
  • Tostadas
  • Veggie Wraps

For this example, the batch plan/meal prep part of the meal plan would include:

  • Big Baked Oatmeal
  • Hearty Veggie Soup
  • Roasted Sweet Potatoes to be used in the Burrito Bowl/Salad
  • Hummus to use in the veggie wrap

The Big Baked Oatmeal, Hearty Veggie Soup, roasted sweet potatoes and hummus can easily be made in about an hour if you choose to make those ahead of time.

The rest of the meal plan consists of quick meals that are made in less than 30 minutes. If we have a menu item that takes an hour (or so) to make, we let you know so you can choose the best day to make that option.

The forth and fifth meals of the week are often really quick meals that can be made on the busiest days or saved for another time.

Plant-Based Diet Meal Plans

What are Members Saying?

Thank you so much for all of your hard work on these meal plans. I appreciate you making it so simple to learn how to batch cook. Thank you for occasionally doing the live cooking sessions. It really helps to see how you do things & also to hear you say “It’ll be fine”. I’m learning to be more creative about substituting when I don’t have an ingredient on hand.

Keri, Member since September 2020

I love all the meal plans, I like to know what to have for breakfast, snacks, lunch and dinner. Instead of trying to wing it and figure out what to cook on my own… I love it, they love it, my husband’s happy, my daughter’s happy. To me, it’s awesome. I love all the food. Everything is great!

Yvonne, Member since September 2020

Enrollment Ends Soon

Enrollment closes January 10th. We will open enrollment again in spring of 2021.

Sign Up Now!

Why Sign Up Now?

This weekly plant-based meal plan membership will save you time and money. You’ll know exactly what to eat for dinner, you’ll be able to prep some of the items ahead of time making week night meals quick and easy, and you won’t waste food because you’ll have a plan and purpose for everything you buy.

What do our Meal Plans look like?

This video will show you behind the scenes of what our meal plans look like. The link is set to start the video about a minute and a half into the video to save you a little time.

If you want to view a longer, in depth explanation and Q&A about the Weekly Meal Plan membership you can view it here.

If you are looking for a way to simplify eating a plant-based diet, even if you are short on time and don’t have family support, this Weekly Plant-Based Diet Meal Plans may be the solution you’ve been looking for! Sign up here!

Sign Up Now!