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?

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?

Plant-Based Meal Plan and More!

Are you ready for the week? I’m not mentally prepared yet, but I’ve already created my plant-based meal plan for the week.

Plant-Based Meal Plan

Over the weekend I did some meal prep for a birthday party and thankfully we have leftovers and a well stocked fridge and pantry. I made my Instant Pot Refried Beans and a quicker version of my Mexican Rice. I’ll either share a new recipe or update the old recipe with the changes soon. Having beans and rice in the fridge makes meals come together quickly!

When I started blogging again once my son was a year into treatment, I asked what type of recipes everyone wanted and overwhelmingly it was quick and easy recipes. I’ve been working on creating new recipes and remaking old ones so they are easier for busy families.

Quick and Easy Plant-Based Recipes

In fact, I made you a little gift for those of you who subscribe to my weekly emails! You can download my favorite quick and easy recipes if you are a subscriber. I’ve taken some time off from these emails but they are starting back up THIS WEEK! Don’t worry, you can still sign up and get my favorite quick and easy recipes and a weekly email from me with easy, actionable plant-based tips!

Sign up to get Quick and Easy Plant-Based Recipes plus free weekly tips! https://pages.convertkit.com/24e92386c0/c521864834Click to Tweet

These days, my favorite meals are ready in less than 30 minutes. If it’s going to be longer than that, it needs to be “hands off” time, like in the Instant Pot or oven.

For breakfast, I prefer super quick. We normally have oatmeal, cereal or toast. I usually skip breakfast with the kids and have a mid-morning smoothie after they are in school.

My husband and I both eat leftovers for lunch. We like warm meals. He has already requested my One Pot Broccoli Rice recipe¬†that I shared last week! I’m happy with beans and rice, but big salads or sandwiches are good too.

Our dinners are mostly quick and easy. Once or twice a week I might make something that takes longer, especially when I’m testing new recipes or tweaking recipes to get it just right.

Plant-Based Meal Plan

Monday

Breakfast: Instant Pot Oatmeal and Smoothies

Lunch: Taco Salad

Dinner: One Pot Broccoli and Rice

Tuesday

Breakfast: Banana Nut Oatmeal

Lunch: Leftover Broccoli Rice

Dinner: Busy Night Pasta and side salad and Creamy Italian Salad Dressing (oil-free)

Wednesday

Breakfast: Overnight Oats or Smoothies

Lunch: Leftover pasta

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

Thursday

Breakfast: Instant Pot Oatmeal

Lunch: leftovers

Dinner: Breakfast for Dinner! Breakfast Hash, Tofu Scramble and fresh fruit

Friday

Breakfast: Leftover Breakfast Hash

Lunch: Beans and Rice

Dinner: Pizza Pasta

Do you know what you will be eating this week?

If not, don’t forget to claim your gift and download my Quick and Easy Recipes that are ready in 30 minutes or less!

New Plant-Based Meal Plan

Do you need plant-based meal plan inspiration? You aren’t alone! That’s why I created these plant-based meal plans each week!

Plant-Based Meal Plan

This week, we will have a mix of make-ahead meals and others that will serve as lunch time leftovers.

Also this week, I’ve revived the My Plant-Based Family Facebook Group! I stopped accepting new members when my son was sick but we are open again! Feel free to join! We will have some free group challenges soon!

I’ve been creating new recipes and spending more time sharing on Instagram! If you make any of my recipes, share on Instagram and tag me and use #MyPlantBasedFamily! I’d love to see what you are making.

Our breakfasts are usually quick and easy, I might cook something more complicated one day a week or so. Lunches are usually leftovers from the previous night’s dinner or something that was meal prepped. Dinners usually take a bit more time. At least half of the week, I make something quick and easy, if a recipe takes about an hour or more, I expect to have plenty of leftovers.

NEW Plant-Based Meal Plan

Monday

Breakfast: Overnight Oats

Lunch: Mediterranean Bowl (Can you tell it’s my favorite lately?)

Dinner: Lentil Tacos, Mexican Rice, Refried Beans

Tuesday

Breakfast: Breakfast Hash

Lunch: Taco Salad using dinner leftovers

Dinner: Spaghetti, steamed veggies, and salad

 

This Plant-Based Taco Salad is a family favorite. Choose your favorite ingredients and customize your taco salad to your tastes.

Wednesday

Breakfast: Smoothie Bowl or Smoothie

Lunch: Burritos using leftover Refried Beans

Dinner: New Lentil Veggie Soup Recipe Coming Soon

Thursday

Breakfast: Banana Nut Oatmeal (Instant Pot and Stove top directions)

Lunch: Soup and Salad or Sandwich

Dinner: New version of my Broccoli and Rice Casserole! This one is ready in 20 minutes!

Stove Top Broccoli and Rice

Friday

Breakfast: Overnight Oats

Lunch: Leftover Broccoli and Rice

Dinner: Chickpea Nuggets, Mashed Potatoes and Brown Gravy

There it is, our meal plan for the week. I hope it will provide you with inspiration as you create your own meal plan!

By the way, did you know I create Custom Meal Plans? If you have dietary restrictions or just don’t know what to eat, I can create a meal plan designed just for you.

What are you eating this week? Any new recipes?

Plant-Based Meal Plan

I didn’t do any meal prep this week but I did the grocery shopping so we have plenty of healthy foods ready to prepare. Before shopping, Jim and I discussed our Plant-Based Meal Plan for the week.

Produce for Plant-Based Meal Plan

This week we have planned a few easy meals, continued testing of a new recipe, and one of our family favorites. The new recipe is a quick and easy meal, less than 30 minutes, but I’m trying to get it just right. I had a friend make it and she and her family loved it. I think one more round of tweaks and it will be ready to share here.

We have also added smoothies back into our routine. I’m a big fan of hearty breakfasts but sometimes smoothies are the best thing for us. I shared my smoothie on Instagram this week. I’m hoping to start sharing more of our meals.

I’ve found one plant-based protein powder that we all enjoy. It’s from Vega.¬† I only use about 1/2 a scoop at a time and fill the blender with frozen fruit. My kids split a blender’s worth and I drink the whole thing, about 20-30 oz depending on the day.

Last week was Spring Break here so my kids were home with me while I worked. In my down time I started re-reading Dr. Fuhrman’s Eat to Live book. It encourages me to focus on eating more nutrient dense foods. I’ve owned this book since 2012 and pick it back up every few years. Sometimes it helps to have a reminder to eat well. I’ve got lots of veggies ready to incorporate this week.

Plant-Based Meal Plan

Monday

Breakfast: Berry Kale Smoothie

Lunch: Leftovers

Dinner: New Recipe!!!

Tuesday

Breakfast: Instant Pot Oatmeal

Lunch: Leftovers

Dinner: Broccoli Mushroom Stir Fry

Wednesday

Breakfast: Strawberry Orange Smoothies

Lunch: Mediterranean Bowl

Dinner: Black Bean Chili with Baked Potatoes

Plant-Based Gluten-Free Breakfast Cookies that are allergy-friendly and delicious. These cookies are a great choice for breakfast on the go.

Thursday

Breakfast: Breakfast Cookies

Lunch: Leftovers

Dinner: Enchilada Casserole

The Plant-Based Blueberry Muffins are oil-free and super easy to make. No one will believe these delicious muffins are vegan!

Friday

Breakfast: Blueberry Muffins

Lunch: Mediterranean Bowl

Dinner: Broccoli Rice Casserole

Would you like to see more Instant Pot recipes or more recipes that only use stove top? I try to share both versions or post two separate recipes. I’d love to know your preference!