My Plant-Based Family

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

Meal Plan Monday

July 24, 2017 Plant-Based Meal Plan

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I’ve been loving big salads lately! When it’s hot and I don’t want to cook, I love having meals I can build without heating up the kitchen. Sometimes that means using my Instant Pot, other times I reach for canned beans, but lately, it’s big, beautiful salads.

This week, I’m planning to keep it simple. I made a big pot of soup this weekend and have plenty of fresh produce. I’m also planning to make lentil tacos with all the fixins!

Plant-Based Meal Plan

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Plant-Based Meal Plan

Monday

Overnight Oats

Soup and Salad

Lentil Tacos with Mexican Rice

Tuesday

Toast with peanut butter (or alternative) and fresh strawberries

Bean Burrito

Black Bean and Mango Salad

Wednesday

Instant Pot Oatmeal with blueberries

Leftover Black Bean and Mango Salad

Veggie Pad Thai

Thursday

Breakfast Hash and fresh fruit

Veggie Wrap with Cilantro Jalapeno Hummus

Hawaiian Tofu Kabobs and Quinoa

Friday

Chia Porridge

Soup and Salad

Pizza Pasta

This Dry Veggie Broth Mix is a life changer!

I have a few other things I make a lot, they help me keep things simple and take my recipes to the next level! The Dry Veggie Broth Mix is easy to make and can be used to make a delicious broth. I always tell people this recipe is life changing and I’ve heard amazing reviews! Give it a try!

The other things I make a lot are delicious salad dressings! If you are looking for some tasty, oil-free dressing for your salad I have some recommendations.

My Sweet and Tangy Salad Dressing is exactly how it sounds, sweet and tangy. A pinch of xantham gum or ground flax will thicken it up.

My Creamy Italian Salad Dressing is thick and creamy. It’s low fat and made without nuts or seeds so eat as much as you want. You can try it on pasta too!

During the summer, we also love my Blueberry Vinaigrette and Raspberry Vinaigrette.

What are you eating this week? Leave a comment or tag My Plant-Based Family on social media!

Summer Plant-Based Meal Plan and Shopping List

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I just got back from two weeks of travel! We are home and ready to eat home cooking. However the last thing I want to do is cook every day. Instead, I’ll choose a few recipes from my Summer Plant-Based Meal Plan.

Summer meal plan that is plant-based with gluten-free options. Includes shopping list and recipes in a download.

This plant-based meal plan has some of my favorite recipes.

Summer Meal Plan

I created this meal plan last year as a gift to people on my email list. I don’t want anyone to miss out on it though so I’m giving everyone a chance to sign up and get it today!

This Summer Meal Plan is so big, and so full of great info! It’s an 8 page PDF that includes the 5 day dinner meal plan, a shopping list and recipes. When printing you can skip the first page to save ink. 

You can get this for FREE when you sign up for my newsletter.

I send out a weekly email full of plant-based tips every Saturday morning.

Sign up today!

Are you curious about what is in the meal plan?

This meal plan uses basic ingredients you normally see in my recipes plus a few fun summer additions like pineapple and mango!

You’ll find:

  • Salads
  • Pasta
  • Burritos
  • Stir Fry
  • Veggie Burgers

When you sign up you’ll be sent a confirmation email. Once you confirm your email address I’ll send you a link to download the meal plan.

Don’t miss out on this FREE Summer Meal Plan! This meal plan also works great for people with food allergies. There is a gluten-free option listed for any gluten used and there are no nuts used either.

 If you are looking for some new and delicious plant-based recipes, give this meal plan a try. The shopping list and recipes will make your week so much easier!

Simply Summer Meal Plan

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Does your summer schedule include a lot of cooking? My meal plan includes Instant Pot recipes and leftovers. Don’t worry, this meal plan will include non-pressure cooker recipes too. We take advantage of leftovers (My friend Anne calls them planned-overs) during the summer to avoid heating up the kitchen.

I also try to make do without extra trips to the store so when the fridge gets bare I’ll open a can of beans and enjoy them with salsa. That is pretty much my favorite meal and I have it for lunch most of the time if leftovers aren’t available.

This meal plan is perfect for summer! It's full of easy recipes that will free up your extra time for family fun.

Sometime else I’ve really been enjoying lately is connecting with so many of you who have taken the FREE 7 Day Plant-Based ecourse. If you haven’t taken it yet you definitely need to sign up! It’s perfect for people who are brand new to plant-based eating and aren’t sure what to do.

Another way to connect is in the My Plant-Based Family Facebook group.

The boys are in summer programs since we work full time so summer is busier than the school year. I’ll try to keep it simple with easy meals when possible, especially in the mornings. We do a lot of oatmeal, bagels, and fruit for breakfast. Take a look at our dinner meal plan!

Plant-Based Meal Plan

Monday

Tostadas with Mexican Rice

Tuesday

Baked Potatoes made in the Instant Pot (but you can cook them in the Crock Pot) with steamed broccoli and my easy Brown Gravy.

Wednesday

Mango Black Bean Salad and the boys will probably have a variation of this in taco or tostada form.

Thursday

Busy Night Pasta, I make this in the Instant Pot but you could do it stove top.

Friday

Veggie Wrap with Cilantro Jalapeno Hummus! The hummus is the star!

Treats

I’m also making frozen treats! We live in Arizona and it will be 120 degrees this week! I kid you not! That requires a lot of frozen treats!

I take a little break from meal planning in the summer. If you’ve been missing these meal plans be sure to check out my free Summer Meal Plan download. It features batch cooking to free up your nights so you can have more fun with the family. We spend our extra time in the pool, riding bikes and playing catch.

What have you been cooking this summer?

Weekly Plant-Based Meal Plan

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The last few weeks of May are always crazy! Graduations, the end of school, my anniversary…so much to look forward too. With so much activity, a weekly plant-based meal plan can help you stay on track with healthy eating.

I’ll be focused on keeping our meals simple over the next few weeks. We have a ton of travel planned so these meal plans will be irregular. My weekly Saturday morning emails will continue right on schedule. If you don’t get these yet you will want to sign up. Every week you get plant-based tips delivered to your inbox. They are always a quick and easy read.

This weekly Plant-Based Meal Plan is perfect for busy families. It contains easy and delicious recipes that vegans and omnivores will love!

I will be utilizing my Instant Pot and my favorite easy recipes this month! If you got an Instant Pot for Mother’s Day, be sure to check out my IP recipe page! If you’re wondering what all the fuss is about, see the 10 reasons I bought an Instant Pot!

Weekly Plant-Based Meal Plan

Monday

Overnight Oats

Baked Potatoes

Chickpea and Rice Soup (in the Instant Pot)

Tuesday

Instant Pot Steel Cut Oatmeal with diced apples

leftover soup and veggie sandwiches

Veggie Pad Thai

Wednesday

“Baked” Sweet Potatoes made in the Instant Pot

Lentil Quinoa Salad (rice can be used instead of quinoa if you have it leftover)

Mexican Casserole (I have stove top, oven, Crock Pot and Instant Pot versions)

Thursday

Strawberry Banana Muffins

Burritos with leftovers

Dirty Mashed Potatoes (or Baked Potatoes), steamed veggies and Creamy Brown Gravy

Friday

Banana Nut Oatmeal

leftovers

Breakfast for dinner, pancakes, Breakfast Hash and fruit salad

With all of our travel coming up, I’m brainstorming things that will travel well. The World’s Best Banana Bread is at the top of my list! I’ll make it without chocolate chips for travel.

I’ll be able to pack food for driving trips but flying trips make it more difficult. I’ve got a few ideas but I’d love to hear yours! What is your favorite travel food!

May 1, 2017 Plant-Based Meal Plan

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It’s officially May. For some of you, that means it’s finally spring, for others summer is practically here. I try to create a weekly plant-based meal plan that is appropriate for the current season but the weather has been so erratic that it’s impossible. I live near Phoenix where it’s hot but in northern Arizona it’s freezing! Friends and family across the country are experiencing crazy weather too.

This meal plan will have a little bit of everything. Soups for those of you who are cold, salads for those of you who are hot and everything in between.

In case you missed it, on Saturday I launched a new resource for you! The 7 Day Plant-Based Course is an easy, quick way for you to learn the basics of plant-based eating. Oh yeah, it’s also free. Sign up and get started today!

This weekly plant-based meal plan is everything you need to enjoy a plant-based diet.

This page contains affiliate links.

Weekly Plant-Based Meal Plan

Monday

Breakfast Stir Fry or Instant Pot Oatmeal

Bean Burrito

Chickpea and Veggie Soup (adapting my Chickpea Noodle Soup recipe)

Tuesday

Banana Nut Oatmeal

Leftover Soup

Tofu Kabobs with Quinoa (recipe coming soon)

Wednesday

Strawberry Banana Muffins and fruit

Leftovers

Busy Night Pasta

Thursday

Breakfast Hash with fruit

Veggie Sandwich

Broccoli Rice Casserole

Friday (Cinco de Mayo)

Breakfast Tacos

Taco Salad

Enchilada Casserole

If the weather is warming up for you, you can get a copy of my Summer Plant-Based Meal Plan! It’s a full meal plan with shopping list and recipes! You’ll also get signed up for my once a week plant-based tips! The tips are delivered every Saturday morning, but only to people on my list!

Air Fryer Update

I’ve mentioned my new Air Fryer a few times. I’m still getting the hang of it. I’ve had some success and some failure. It happens. I just pre-ordered JL Fields new Vegan Air Fryer Book. It comes out in a month and is a great price right now on Amazon.

April 17, 2017 Plant-Based Meal Plan

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Did you stay on track last week? Either way, use this plant-based meal plan to keep you moving in the right direction.

If you have a house full of Easter treats I recommend you get rid of them as soon as possible. If you are surrounded by junk food it will be harder to eat healthy.  If you get my Saturday morning emails you’ve already been encouraged to toss the junk. If not, sign up to get plant-based tips emailed to you each week.

This Plant-Based Meal plan has several tex-mex recipes and other family favorites. All completely vegan!

This page contains affiliate links.

Plant-Based Meal Plan

Monday

Baked Sweet Potatoes

Veggie Sandwich

Taco Salad

Tuesday

Banana Nut Oatmeal

Leftover Taco Salad

Dirty Mashed Potatoes, Brown Gravy and veggies

Wednesday

Strawberry Banana Muffins

Quinoa Lentil Salad

Lentil Tacos, Mexican Rice, and Black Beans

Thursday

Breakfast Hash with muffins and fruit

Bean and Rice Burritos

Chickpea Noodle Soup

Friday

Overnight Oats

Baked Potatoes and veggies

Broccoli and Mushroom Stir Fry

I recently ordered an EZ Tofu Press so I can experiment with some tofu recipes. My boys love tofu but I rarely make it. I want to try cooking tofu in my Air Fryer.

Last week I made a tofu scramble in my Instant Pot and we loved it! I also experimented with Jack Fruit. We aren’t complete sold yet but I’ll try it again soon.

Have you tried anything new recently?