My Plant-Based Family

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

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Meal Plan Monday: A Little Bit of Everything

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Plant-Based Meal Plan

I’ve been up to my ears in Meal Plans since I launched my Custom Meal Plan service last week. It is hard shifting back to OUR preferences when I’ve been thinking about other people’s meal plans. Some of the Meal Plans I’m designing are for families with omni members. Other plans are Plant-Based Meal Plans for people who have been eating the Standard American Diet (SAD) but are hoping to jump into a plant-based lifestyle.

Plant-Based Meal Plan

Breakfast

I like to keep breakfast simple. I have a lot of leftover cooked quinoa that can be made into a quick breakfast if I’m ever unprepared.

Lunch

My kids keep me busy during the day so I opt for quick lunches, or recipes I can get started and forget about for a while.

  • Baked Potatoes
  • Sunbutter and Jelly Sandwiches
  • Noodles, steamed veggies and marinara sauce
  • Veggie Wrap
  • Leftover Soup

Dinner

I spend the most time cooking dinner but I save time by cooking, at least part of it, in bulk. This week I’ll cook beans for the burritos and nachos early in the week. I may also cook enough rice for the burritos and stir fry on Tuesday.

I really wanted to make my Crock Pot Mexican Casserole this week and another secret recipe I’ve been perfecting but my Crock Pot broke this weekend! It’s so sad! I need to buy one but I’m fighting my frugalness. I’m not sure which will win out.

I’m also in the mood for muffins! If I take a break from my Custom Meal Plans I may whip up a batch or two.

Plant-Based Diet Ebook

Need Help with Your Meal Plan

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  New Custom Meal Plans

Custom Meal Plan

I’ve been posting Free Weekly Meal Plans for 2 years! That is a lot of Meal Plans (they are archived on the “Meal Plans” Page). These Meal Plans have been a huge help to readers just starting out on a plant-based diet. These Free Meal Plans will continue, at least for a while, so you can always look to them for inspiration.

If you need a bit more help with your Meal Plan my Custom Meal Plan service may be for you. I learn about your food preferences and restrictions through a questionnaire then create a 4 week Meal Plan just for you. Each plan includes a weekly menu, shopping list and prep sheet.

Custom Meal Plan

 

Why Use a Custom Meal Plan?

If you eat a specialty diet most meal plan services wont work for you. A Custom Meal Plan is created based on your preferences and goals. It takes the guess work out of what to buy, prep and cook. It’s an investment that will pay off.

You will save money by using our Shopping List, no more buying unnecessary ingredients. You’ll also save money because you won’t rely on fast food as often. The Meal Plan suggests uses for leftovers as well, which will result in less food waste.

If you live in an omni household the Meal Plans are exceptionally helpful. Meals will be designed to be plant-based but show how meat can be added after they are cooked. It’s a win-win.

If you have questions the answer may be on the Custom Meal Plans Page.

The Meal Plan are a lot of work so I can only accept a few orders at a time. Email me to request a questionnaire and I’ll give you an estimated delivery date. You will not be billed until the work begins.

The first 10 customers will receive a FREE copy of my new ebook The Plant-Based Diet Starter Guide: How to Cook Shop and Eat Well.

Do you like my Free Weekly Meal Plans? 

Join our Meal Planning conversation on My Plant-Based Family’s Facebook Page.

Got Energy? Tips and a Giveaway

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Got Energy

Sometimes I need more energy. I’m guessing you do too!

Admittedly, I have more energy now than I did in my Standard American Diet (SAD) days.

I’ve noticed trends in my energy levels based on activity and food consumption. For example, when I over-eat I feel like a slug and I don’t want to move. That rarely happens anymore. Baked Potatoes are a great food for me. I feel energetic, satisfied and still light enough to move. I’ve learned I don’t tolerate wheat well and it makes me feel cloudy and fatigued. I used to get order a veggie sandwich from a near by sandwich shop; while it was delicious, it didn’t fuel my body well. If you can eat wheat it may be a good choice for you. I love eating Bean, Grain & Veggie Bowls.

My husband usually has a baked sweet potato and a bucket o’ broccoli (raw) for lunch everyday. He feels fantastic! I know that some people react differently to foods so there isn’t a one-size fits all.

Here are a few tips!

1. Get Dressed First Thing in the Morning!

I love lounging around in my pajamas as much as the next girl but it almost guarantees I get nothing done. I need real clothes and shoes on to be productive.

2. Avoid Processed, Empty Calories

When I’m feeling tired or blah my instinct is to reach for a sweet treat or caffeine. Eating and drinking just enough empty calories every few hours to keep you functioning but not thriving is not the way to live.  I remember when I was about 12 years old, I would consume nothing but soda and candy bars for days at a time. My standard lunch was chips and soda. Even on my worst day now, I can see how far I’ve come from that junk food lifestyle.

3.  Eat Nutritious Food!

As mentioned above, I feel great when eating beans and grains, baked potatoes, hearty veggie wraps and soups. I like steamed broccoli but I enjoy it more accompanying potatoes or rice. I like make bowls filled with a variety of plants: potatoes, beans, grains, tomatoes, onions, garlic, broccoli, peppers, spinach and anything else available. This week we have cucumbers and squash to add to our rotation.  All of these foods are nutrient dense and can be mixed and matched for a number of unique meals.

I’ve recently experimented with ENERGYbits®. They are made from 100% organically grown spirulina algae. 30 bits are considered a serving. I tried chewing one up before realizing they are much better swallowed whole. Each bit has just 1 calorie but they are loaded with 40 nutrients have the highest concentration of protein in the world (64%).

I used them as a meal replacement and felt like I had more energy, great mental clarity and no digestive issues. ENERGYbits are not a supplement, they are food; spirulina algae is the only ingredient. 

I was given a free sample to try and I’m giving away a sample to a reader! ENERGYbits are only available at ENERGYbits.com, and Jonathan (their Brand Manager) has shared with me that he’d be happy to connect anyone with a current ambassador to share a discount on a bag of bits – you can email him at jlevitt@energybits.com

This giveaway is open to US reader only, the winner will be contacted via email.

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Meal Plan Monday: Back in the Swing of Things

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Meal Plan Monday

Have you missed my Plant-Based Meal Plans over the last few weeks? The holidays are over, school has started, and it’s time to get back in the swing of things, that includes meal planning.

When I create a Meal Plan I focus on meeting our nutritional needs, including our food restrictions (due to allergies) while staying on budget. I also have to make sure I plan for enough meals to keep us fed but not so many that I’m stuck in the kitchen all the time. It’s a balancing act that I figure out each week. I typically plan for 5 Breakfasts, 5 Lunches and 5 Dinners and use leftovers as needed. This week I’m hosting Healthy Cravings and teaching a cooking class so I’ll plan for “easier” items on my Meal Plan.

Plant-Based Meal Plan

Breakfast

Lunch

Dinner

I use Meal Plans as a guideline. I don’t stress about getting everything made. On any given day we may change our minds and move things around. We may decide to make pancakes or nachos. Using a Meal Plan also helps me make sure I have the ingredients I need for the week and prep anything that takes a little extra time.

Do you Meal Plan?

Plant-Based Diet Starter Guide

The Plant-Based Diet Starter Guide

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UPDATE: This book has been updated! Get the latest information HERE!

Happy New Year! If your New Year’s resolution is to get healthy you’ve come to the right place! Yesterday I launched my new ebook, The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well.

The Plant-Based Diet Starter Guide Ebook
If you are new to a plant-based diet you NEED this ebook. It’s a quick and easy read that will teach you what your really need to know to transition to a plant-based lifestyle. Learn how to read labels, shop for healthy food, plan and cook healthy meals and so much more.

Resources like Forks Over Knives and The China Study teach you why you should eat a plant-based diet. The Plant-Based Diet Starter Guide teaches you how. This ebook teaches you the basics of a whole food, no-oil plant-based diet. Need help getting your family to eat healthier? Check out the chapter Transitioning The Family that contains tips for getting kids to eat well and dealing with unhappy family members.

I also include some of my “Reader Favorite” recipes to help you get started on your plant-based journey.

Resolutions or not, isn’t it about time you take the plant-based plunge? Take advantage of the discount before it’s too late!

Attention Bloggers! If you are interested in becoming an affiliate send an email to myplantbasedfamily {at} gmail {dot} com for information on how you can make money selling The Plant-Based Diet Starter Guide. 

Happy Herbivore Light and Lean Giveaway

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Today is my birthday! To help me celebrate my birthday and ring in the New Year I’m giving away a copy of Happy Herbivore Light and Lean to one lucky reader (in the US or Canada). If you don’t see the Rafflecopter Widget below follow the Rafflecopter link.
I have been a fan of the Happy Herbivore Cookbooks since I began my plant-based journey. I own them all but this one is my favorite. It’s closer to my style of eating. In addition to the giveaway, I’ll also be sharing a little Q&A with Lindsey S Nixon and a recipe for Breakfast Tacos.
Holly: What advice do you give families when only 1 member is plant-based and the others are not interested?
Lindsey: Win them over with food. Show, don’t tell. Lead by example.
Holly: I struggle when it comes to finding and sticking to an exercise routine, any thoughts?
Lindsey: Exercise is great, but not required. I have found with my life—and as a personal trainer, diet matters more than anything else.
Holly: You just started a cooking show that has been very popular. Can you tell us what to expect from that?
Lindsey: It’s a live cooking show == so each week is a surprise!
Holly: If you could only eat 5 foods for a week, what would you eat?
Lindsey: Kale. Potatoes. Mango. More kale. More potatoes. Mustard. Hot sauce.
HH Breakfast Tacos

Breakfast Tacos

Makes 3

Soy-free, Gluten-free, Budget

 I’m always looking for ways to slip more vegetables into my diet (particularly at breakfast) and these tacos hit the nail on the head: greens, beans, and sweet potatoes before lunch? I can feel good about that! Bonus: They are really filling and leave me satisfied for hours. I tend to make these tacos for breakfast when I have leftover cooked greens and sweet potatoes from the day before.

3 corn tortillas
1 sweet potato, cooked
½ c cooked black beans
½ c cooked greens (e.g., steamed kale or collards)
2 green onions, sliced
hot sauce
salsa (optional)
nutritional yeast (optional)
guacamole (optional)

Warm corn tortillas if they’ve been in your fridge. I like to heat each side over a low flame for 10–15 seconds on my gas stove, but a few seconds in the microwave covered with a damp paper towel also works. Mash sweet potato with a fork (you can mix in spices like ground cumin, chili powder, garlic powder, onion powder, and cayenne if you like, or even a basic fajita or taco seasoning with a splash of nondairy milk) and spread into the center of the tortilla. Top with beans, greens, and green onions, plus hot sauce, salsa, nutritional yeast, and guacamole as desired (I overflow my tacos so they are really filled). Enjoy!

Chef’s Note Make a “taco bar” and serve these for brunch when you have a big crowd.

Tofu Scramble (pg. 35) is another great filling option

Per taco
Calories . . . . . . . . . . . . . . 145
Fat. . . . . . . . . . . . . . . . . . . 1.3g
Carbs . . . . . . . . . . . . . . . 29.1g
Fiber. . . . . . . . . . . . . . . . .5.6g
Sugars. . . . . . . . . . . . . . . . . 3g
Protein. . . . . . . . . . . . . . .5.2g
WW Points. . . . . . . . . . . . . . 4

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FTC Disclaimer: I received a free copy of this book for review. All opinions are my own. This page uses affiliate links.