Plant-Based Meal Plan

We just wrapped up the January Plant-Based Basics class! We had a great group go through the class together and learn how to transition to a plant-based diet. They got weekly lessons, plant-based meal plans and lots of support!

Plant-Based Meal Plan

This post contains affiliate links.

That class wrapped up so I’m back to creating weekly meal plans! I’ve been focused on eating as much nutrient rich food as I could. 

Plant-Based Breakfast

I’ve been loving my Instant Pot Steel Cut Oats! My favorite things to add into the oats are a spoonful of peanut butter, a drizzle of maple syrup and banana slices. It’s so good! I’ve been putting it in a thermos on the mornings we have appointments.

The rest of the family loves the oatmeal too. I just found a great deal on organic, gluten-free oats

When we aren’t eating oatmeal, the kids like cereal with rice milk and my husband takes baked sweet potatoes.

Plant-Based Lunch

Our dinner leftovers usually turn into lunch but I’ve been making big salads for lunch! Green leaf lettuce, spinach, cucumbers, tomatoes, carrots, onions and whatever else we have. 

We like to make a few recipes over the weekend so we have plenty of healthy lunches available for the week. 

Plant-Based Dinner

Last week I hurt my back and didn’t get to cook as much as I would like. I’m recovered and hoping to have a great week with lots of delicious food.

Monday: Instant Pot Black Beans and Mexican Rice has been a staple for the last month. We can’t get enough. We will eat it on top of a bunch of greens, or chop up a quick batch of Pico de Gallo

Tuesday: Hearty Veggie Soup is one of those meals that we can enjoy all week. I prefer letting it simmer on the stove but make it in the Instant Pot when I don’t have time to watch it.

Wednesday: Veggie Burgers and Potato Wedges have been a favorite lately. I have a Veggie Burger recipe we like but we really enjoy Hillary’s Southwest Adzuki Bean Burger’s. We love the flavor and they are easy to put in the oven while the potato wedges are cooking. I’ll be sharing the recipe for the potato wedges soon.

Thursday: Veggie Sandwich or leftovers. We have a busy day on Thursday so I want to keep it quick and easy. 

Friday: We may do something easy like Busy Night Pasta but if we have a bit more energy we may make our own Pizza! Either way, we will have salad and veggies to go along with it. 

What are you eating this week?

Plant-Based Meal Plan

This week’s Plant-Based Meal Plan is so good! 

Our family has been focusing on eating lots of veggies and cutting sugar. This move is partly inspired by our 10 year old who has been really making an effort to eat healthier foods. Of course we are going to support that! He has been trying a lot of new foods and is really enjoying it. 

Plant-Based Meal Plan with soup's, pasta and salad dressing.

I’m also sharing everything I eat with the people going through the Plant-Based Basics course! I’m hoping to inspire them to try new things and stay on track. I’m not sure how helpful it is to them but it’s great accountability to me so I’m going to keep doing it!

Plant-Based Meal Plan

This week’s meal plan has soups, salads and some comfort foods When we plan a meal that is spicy like the Taco Soup, our kids will usually make something for themselves. Sometimes it’s peanut butter toast with banana slices, or refried beans and tortilla chips. Lately, they’ve been eating a lot of salads (because they want to). 

Plant-Based Breakfast

This week I’m making Steel Cut Oats in my Instant Pot! My favorite way to eat this is with a spoonful of peanut butter, a little maple syrup, some pumpkin seeds and a sliced banana! It’s so good! You need to try it ASAP! We also have a few sweet potatoes that we make in the Instant Pot for easy week day breakfasts. 

Plant-Based Lunch

If you’ve read many of my meal plans you know I love leftovers for lunch. Over the weekend I make a couple of meals that will be perfect for lunch or a quick dinner. We have one serving of Broccoli Rice Casserole left. I made Broccoli Potato Soup on Sunday! It was so good we ate most of it but have at least three servings left I think. We also have Taco Soup with quinoa added that we haven’t touched yet!

Plant-Based Dinner

Monday: Taco Soup is one of our favorites. We’ve been adding jalapenos so it’s a little too spicy for the kids but we love it.

Tuesday: We’ve been having a lot more salads lately. When your kids are on a salad kick you go with, even in the winter! I made my Raspberry Vinaigrette Salad Dressing this weekend to go with our salads. My husband loves this dressing! We all make our own salads. I get out lots of veggies and greens, usually some beans or tofu, and everyone makes their ideal salad.

Wednesday: Mexican Rice has been making a weekly appearance. I just can’t get enough! I always add a side of beans. Either black beans or Refried Beans (oil-free). I’ve been chopping up some tomatoes, onions and a little jalapeno to put on top too!

Thursday: Busy Night Pasta is planned for Thursday because I have plans that night! We will add a salad  with raw veggies to go with it.

Friday: Chickpea Nuggets, Mashed Potatoes and Brown Gravy sound like perfect comfort food. We will probably snack on some raw veggies while cooking dinner.

When my family starts to smell food cooking, they always come to see what I’m making. If I have carrots, cucumbers, celery and broccoli out with a dip, they will snack! 

If you get my Saturday email and replied, thank you so much! I’m still responding to messages but will respond to all of them this week! I’m so blessed that so many people took the time to reply. 

Have you made your meal plan for this week? What are you eating?

Plant-Based Meal Plan

Whether you are already plant-based or hoping to transition to a plant-based diet this year, I hope this plant-based meal plan is helpful for you and your family!

I’ve been creating plant-based meal plans since 2012 when I started My Plant-Based Family! If you aren’t sure what to eat on a plant-based diet, there is no excuse! You can look at eight years worth of plant-based meal plans!

Plant-Based Meal Plan featuring soup, salad, a muffin and a Mediterranean Bowl

The style of the plans has changed throughout the years but the plans always include plenty of meal ideas for plant-based families.

Plant-Based Meal Plan

We all eat different things for breakfast and lunch so I share what we plan to eat during the week. Then I share a specific dinner for each week day night!

Plant-Based Breakfast

Instant Pot Oatmeal is one of our favorites! We just bought more things to add, like raw pumpkin seeds, chia seeds and natural peanut butter. My 10 year old made date paste to use as a sweetener. We’ve been adding all of these to our Instant Pot Breakfast Rice too. We made a batch over the weekend that we can enjoy all week. We have a bunch of Baked Sweet Potatoes cooked and ready to go, for an easy breakfast.

Plant-Based Lunch

My husband loves the One Pot Broccoli Rice Casserole that we make almost every week for his lunches. My son is requesting tofu to take in his lunch this week. I usually eat whatever leftovers we have. I made a big pot of Taco Soup over the weekend (for the second week in a row) so we could enjoy it for lunches. 

My Plant-Based Mediterranean Bowl is another favorite! I can prep them ahead of time for easy lunches or assemble it each day. If I wait to assemble, I run the risk of various ingredients being used in other meals but that’s ok, as long as we are eating all the veggies.

Plant-Based Dinners

Monday: Minestrone Soup is so warm and comforting. I get plenty of veggies! I’ll probably cook the pasta separate so that the pasta doesn’t soak up all the broth in the leftovers.

Tuesday: Taco Salad is one of my favorite salads. Over the weekend I cooked a pound of black beans with onions and garlic. These will be a great addition to a Taco Salad topped with fresh Pico de Gallo and avocado. 

Wednesday: Plant-Based Goulash has been a reader favorite lately. January seems like the perfect time to make it. I also have an Instant Pot Goulash that I may make instead of the stove top version.

Thursday: Leftovers

Friday: Veggie Burger or Carrot Dogs with baked beans and steamed potatoes are planned but if we have too many leftovers we may wait until the weekend. 

Even with planned leftovers on Thursday, I think this might be too much food for us! 

We are a family who likes our snacks so we will also be adding veggies and hummus, lots of fresh fruit and maybe some Blueberry Muffins!

What are you eating this week? 

Plant-Based Basics is Open

If you are new to eating a plant-based diet or if you need a little motivation to start again, you will be happy to hear that Plant-Based Basics is open for enrollment. 

Plant-Based Basics is a course to help you transition to a plant-based diet. It’s designed for people who are new to plant-based eating. You can sign up here! 

Plant-Based Basics Plant-Based Course

What You’ll Learn

You’ll learn everything you need to know to start eating a plant-based diet. There are about 20 lessons that are delivered over a month. You’ll also get weekly plant-based meal plans that include a shopping list, and you’ll be a part of an exclusive Facebook group with a weekly Q&A. 

How Much Time Does it Take

Don’t worry if you have a busy schedule, each lesson is only about 5 minutes long. We cut to the chase! If you can find about 25 minutes a week for the lessons, you’ll learn what to eat, how to shop, time saving tips, money saving strategies and more! 

The course only last 4 weeks. That doesn’t sound like a lot of time but we will make the most of it. 

Plant-Based Basics plant-Based Course

Why Plant-Based Basics

There are a lot of doctors, dietitians, and bloggers with plant-based courses and resources. I have nothing bad to say about any of them. What makes Plant-Based Basics different is that we are regular people who went plant-based for health. We both work full time, we have kids that keep us busy, and have to figure out how to make plant-based eating a priority with limited time and resources. 

Course enrollment is only open until January 4, 2020. That means we will have a small community going through the course together. If you have questions or need someone to bounce ideas off, we’re here for you.

What’s Changed

Plant-Based Basics has recently undergone an overhaul! We kept our favorite parts, updated lessons that were out of date, and threw out some that weren’t really relevant. We have completely new Plant-Based Meal Plans with recipes that I’ve never shared publicly. 

Plant-Based Basics has it’s own site! You can log in from your computer, tablet or smart phone to view lessons, download PDFs, or listen to audio of the lessons.  

Sign up at Plant-Based Basics!

The Best Plant-Based Cookbooks

If you are new to eating a plant-based diet or just looking for some new recipes, a new plant-based cookbook may be a good thing to add to your wish list! Today, I’m going to share a list of the Best Plant-Based Cookbooks! Ok, it’s totally my opinion but these are the books I have on my shelf or hope to add soon!

Best Plant-Based Cookbooks

This page contains affiliate links. As an Amazon Associate, I from qualifying purchases. 

The Best Plant-Based Cookbooks

I believe this list of plant-based cookbooks has something for everyone! Most of the authors mentioned have websites where you can do a little research to see if the recipes are your style before purchasing. 

Budget-Friendly Recipes

I’ve always been a fan of Toni Okamoto! I’m pretty sure we would get along great if we ever met in real life and we would definitely enjoy the same foods. I love how she makes plant-based eating attainable for people on a budget. Eating plant-based does not have to be expensive and Toni proves that and gives you quick recipes to help you get going.

If easy and budget friendly plant-based recipes are what you are looking for, try Plant-Based on a Budget

Family-Friendly Recipes

Are you looking for recipes your whole family will eat? Then look no further than The Meatless Monday Family Cookbook. Jenn Sebestyen knows how to make delicious plant-based meals that her family love! I’ve been a fan of Jenn for years and know you will be too! 

Instant Pot Recipes


I have recommended this book many times and will continue to do so. If you are looking for plant-based recipes for your Instant Pot then buy The Ultimate Vegan Cookbook for your Instant Pot! Kathy Hester is a genius! Her vegan queso is life changing and the recipe is in this book!

Plant-Based Newbies


I don’t know as much about Gabriel Miller’s new cookbook, the Plant-Based Diet for Beginners, but I’ve seen a lot of excitement about it, and well, it’s contagious! This book is SOS free (salt, oil and sugar free) for people who are avoiding those. I think this book would be helpful to anyone new to plant-based eating but especially young men who could benefit from a former athletes perspective.

 The Most Flavorful

If I had to choose one word to describe Vegan Richa’s Everyday Kitchen it would be FLAVOR! Richa Hingle is known for her amazing recipes and flavors from all over the world. She is passionate about making vegan recipes easy and delicious but admits that many recipes have a long list of spices to create that amazing flavor. Richa provides plenty of substitutions for allergy or dietary needs, FYI some recipes do include oil.

Air Fryer Recipes

I purchased the Vegan Air Fryer by JL Fields in 2017! I really wanted to tackle foods like crispy french fries without the oil! If you have an air fryer and are wondering what to do with it, get JL’s book. 

The Most Variety


No list of plant-based cookbooks is complete without mentioning The Forks Over Knives Cookbook written by Del Sroufe. I bought this book in 2012, about a year after I went plant-based. It’s the ultimate plant-based cookbook with over 300 recipes. There is a lot of variety in this book and something for everyone. 

There is no way I could include every book in this list! There are so many good ones! I hope this list has something for everyone! 

If you have a favorite plant-based cookbook, let me know! Maybe I’ll add it to the list!

If you are looking for more book recommendations, check out my list of my The Best Plant-Based Diet Books