My Plant-Based Family

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

Meal Plan Monday

Meal Plan Monday: Happy Earth Day

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Happy Earth Day and welcome to Meal Plan Monday!

I’m not sure if you’ve noticed but there is a tab on the Menu labeled “Meal Plans” that has every meal plan from 2012 and 2013 archived. This may be exceptionally helpful for those of you interested in Plant-Based eating but aren’t quite sure what to actually eat. I plan our meals using seasonal produce to if you live in a different area you may need to make some substitutions.

I usually keep it simple, I don’t have a lot of time for difficult or exotic meals. I make those on some occasions but we strive to eat simply, whole, plant foods as much as possible. Most of our meals are gluten-free to accommodate my little man, others are easily adapted.

Meal Plan

Breakfast

Right now I’m craving pancakes so we may have those soon. More than likely it will be for lunch instead of breakfast but I wanted to put it in the Breakfast category. We are big oatmeal fans here. My boys love oatmeal; we usually eat it with chia seeds, walnuts, cinnamon and fruit. I also like savory breakfast and enjoy Breakfast Tacos or Breakfast Stir-frys. If we are in a big hurry we will eat toast with nut butter and fruit.

Lunch

While I prefer leftovers for lunch my boys prefer sandwiches. You’d think I was making them something really special; at least sandwiches are easy. We often have an assortment of beans and grains I can mix together for quick meals. My boys LOVE baked sweet potatoes. My husband takes the previous nights dinner to work for lunch. Right now I have leftover Taco Soup, Chinese food, Broccoli and Brown Rice Casserole, and Shepherds Pie in single serve containers ready to go.

Snacks

My kids usually have mid morning and a mid afternoon snack. Most of the time it is fruit or a handful of walnuts although sometimes I’ll give them muffins or some other baked goods. They love smoothies but are equally as happy with raw spinach leaves dipped in homemade salad dressing.

Dinner

I plan dinners around our schedule and based on the price of seasonal foods. This week I bought a pineapple so it may be used in a pineapple salsa served on top of a Black Beans and Cilantro Rice Bowl or in a Chickpea-Quinoa Stir Fry or maybe even both. My kids would happily eat the whole pineapple in one sitting but I like to be more intentional so we can enjoy it at multiple meals. Easy Mexican Rice and Bean Casserole is a family and reader favorite! I let my kids eat it in a bowl but I prefer it in a burrito with homemade pico de gallo and guacamole. It is easy to make and inexpensive because it uses pantry staples. Once my garden is producing I’ll be able to make the salsa without going to the store. I didn’t make the Portobello Steaks I had planned last week so I hope to make them this week. I’ll use this Mushroom Marinade and serve them with Dirty Mashed Potatoes and green beans. On a side note a friend gave me a giant bag of frozen organic green beans so let me know if you have any suggestions for them.

I’m still experimenting with a few new recipes too but I’ll keep those to my self for now. 🙂

What do you have planned this week? Any delicious meals?

 

Meal Plan Monday: Fully Stocked

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Quinoa-Lentil Tacos

This week my refrigerator and pantry are fully stocked. Even better, I have a variety or beans and grains already cooked and very little processed junk in the house. This makes meal planning easy, I could make any of our favorites fairly easily. The truth is, I like the challenge of making delicious meals when we only a few things left. When we are running low on our go-to ingredients my husband will want to go to the store to replace them but sometimes I try to wait it out just a little longer. Some of the best recipes are created out of scarcity, rather than plenty.

Breakfast Quinoa

Meal Plan

Breakfast this week will rely on potatoes. I have 5 large baked potatoes in the refrigerator. Breakfast Tacos or Burritos and Gluten-free Savory Breakfast Muffins both rely on potatoes and taste great as leftovers. We may have oatmeal or Breakfast Quinoa with fresh strawberries as well.

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Lunch will be a variety of Bean and Grain Bowls. Black Beans & Quinoa or Pinto Beans & Rice topped with salsa or a combination of fresh tomatoes, onions, peppers and avocado. Baked Potatoes topped with beans & greens and a little nutritional yeast can really hit the spot. All of these easy combinations that can be packed up and reheated at lunch time. Fully loaded salads, like this BBQ Chickpea Salad, are another good option if you have the time, it always takes me a long time to eat salads. When I put it in a wrap I can eat it much quicker. Sandwiches are also a quick and easy standby.

Snacks can be as simple as a hand full of walnuts and apple slices or slightly more time consuming like a yogurt (non-dairy) parfait. We also like green smoothies occasionally for snack. I am most satisfied by apples dipped in peanut butter, it gives me a jolt of energy, tastes great, and is quick and easy. I use almond butter for my youngest who has a peanut allergy.

Broccoli and Brown Rice Casserole

Dinner is still a little up in the air this week. We have a dinner/celebration we are attending on Friday and I have the privilege of helping with a small part of it. There will be a few people attending with allergies or other food restrictions and I’m providing some of the food. I’m so excited! I’m still waiting on the final count.

On the home front, my husband has requested Broccoli and Brown Rice Casserole; this is an easy recipe and a family favorite (and we always have leftovers). To take advantage of this perfect grilling weather I’m thinking about Portobello Steaks (using this Mushroom Marinade), Dirty Mashed Potatoes, and green beans. Taco salad or burritos using Quinoa-Lentil Taco “Meat” along with fresh salsa, beans and avocado is one of my favorite combinations. I may even use fresh cilantro from my garden. The leftovers can be stuffed into peppers and baked or grilled. Lastly, I may make a pot of soup or chili before it is too hot; they all look so good I’m having a hard time deciding.  I usually make soup toward the end of the week when I want to use up random veggies and clear our the fridge.

I don’t normally write about dessert but this girl is in need of some chocolate. I also have a few dessert type recipes I’m experimenting with. I’ll share any progress on Facebook.

What are you eating this week? Are your supplies fully stocked? Any My Plant-Based Family recipes?

Meal Plan Monday: How Are Those Resolutions?

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It has been three months since many of you made New Year’s resolutions to eat healthier, exercise more, or some other brand of self-improvement. I never make resolutions, I know myself well enough to know that a “new year” isn’t enough to push me to make a lasting change. If resolutions work for you that is awesome. I do make goals for myself, but I feel like resolutions just kind of set me up for failure.

If you made resolutions how are you hanging in there? If you have struggled to eat healthy be encouraged, spring is here (in some places) which will mean more fresh produce that is less expensive. Warmer temperatures will make it easier to get outside and get moving.

Today’s Meal Plan will be Resolution worthy; inexpensive produce, quick cooking to make time for play, and “lite” enough so you can still get moving. If you need a little more inspiration tomorrow I’ll be interviewing author Sid Garza-Hillman and giving away a copy of his book Approaching the Natural: A Health Manifesto.

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Meal Plan

Breakfast is usually oatmeal but I think it will take a backseat this week in favor of quinoa. Cooked quinoa, almond milk, chia seeds and fresh fruit. I bought strawberries on sale recently. We may have nut butter and fruit toast on a busy day. I’m not a big proponent of smoothies, I don’t think they are right for everyone but they are a great way for my kids to get more than their fair share of greens and they love them. Our typical smoothie contains half a blender of spinach, 1-2 oranges, 2 bananas, and any other fruit with some almond milk.

Lunch is usually quick and easy food, occasionally I’ll serve pasta but not often. It takes a little bit of forethought and I usually wait until the last minute. Thankfully my kids prefer sandwiches to just about anything else, if they don’t eat it all I let them finish it after nap. They love baked sweet potatoes (so does my husband) and will eat them plain. I usually opt for a mix of beans and grains with leftover veggies but I’ll have a peanut butter and apple sandwich when the need arises. My husband takes leftovers, assuming they are healthy, are a great way to have a healthy lunch and save money but not eating out or wasting food.

Snacks are big part of my day, my kids always want to eat. We usually stick to fruit and veggies, I feel like they can eat a lot of those without it ruining their next meal. Some days they get a handful of walnuts or leftover muffins for snack. My husband takes several pieces of fruit and a large container of chopped carrots and broccoli along with spinach leaves for a snack.

Dinner is planned much better than the rest of the meals. It often requires more planning, like soaking or cooking beans or cooking grains that may take a little longer. If you are short on time using a crockpot is a great solution, I prefer to just cook several large batches of beans and grains at the same time for reheating later. Last week I planned Grilled Avocado and Veggie Wraps/Tacos but had to delay those because the avocados took a week to ripen. We will be having those tonight! Leftovers will be delicious on a bed of cilantro rice. I’m also developing a new recipe that I hope to introduce soon, it has a lentil base. I think it will speak to the heart of my fellow lentil lovers. Taco Salad using mixed greens, my recipe for Quinoa-Lentil Tacos, fresh salsa (or diced tomatoes, onions, jalapenos, garlic and lime), corn, a variety of beans and fresh avocado makes a very filling and delicious meal. I’m also craving roasted (using broth) potatoes, broccoli, onions and garlic. Seem like this will be an easy one pan meal. Toward the end of the week I’ll make a pot of soup to use up random veggies that haven’t been eaten yet. I did this last week and came up with the best soup I’ve ever eaten. My husband didn’t even get a taste. I only plan on cooking about 4 big meals but I’ll supplement with beans and grains. I can also whip up a quick stir fry at a moments notice.

Did you make New Year’s resolutions? Have you done a good job of keeping them?

 

Meal Plan Monday: I’m Feeling Inspired

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Portobello Fajita's

I’m not sure of the exact catalyst but I’m inspired. After a long spell of feeling a little blah in the kitchen I’m ready do a little more cooking and some better eating. I also have a lot of new projects and recipe ideas in the works.

Normally I love to brag about the weather here in Arizona but after seeing pictures on Facebook from friends across the country who are covered in snow I can only sigh for you. I got my first sun burn of the year this weekend but if it is any consolation my electricity bill will be quadrupled in a few months when the temperature is over 100° for months. If you want to come visit me now is the time, hurry space is limited.

Meal Plan

Breakfast will be a little different this week. We are still eating the leftovers from Healthy Cravings. I’ll post a recap soon but we are still working on Breakfast Burritos, oatmeal, and Breakfast Quinoa.

Lunch will hopefully be leftovers if I plan well. I also like soup and sandwich (or even salad) combo’s for lunch. These may be a good option for anyone taking a lunch to work. Burritos are easy to transport as well and we just happen to have Mexican Bean and Rice Casserole that is fantastic wrapped in a tortilla or put on top of a baked potato. My boys prefer sandwiches and get incredibly happy anytime bread is involved. They seem to be a little pickier lately but I’m hoping it passes soon.

Snacks are usually fruit or even fruit parfaits but I’m working on a few new recipes that will probably make an appearance here, oatmeal raisin cookies are in the lineup. I’m sure the majority of our snacks will be apples and oranges.

Dinner is where my excitement lies. I bought a pack of avocados and I am dreaming of all the ways to use them. I’m also planning to start using the grill again, oh yes, it is time. Portobello Fajitas paired with Mexican Rice and Unfried Beans are a great combination and worthy of company although we don’t have any coming. A few of the new things I’m working on include Grilled Avocado and Veggie Wraps with black beans and cilantro-lime rice. I also have a new sauce recipe that received a great review from my husband last night. I’m still tweaking it but we will have it again on Baked Potatoes and Steamed Broccoli or maybe over a rice dish.

For more dinner ideas check out the Recipe Page.

Are you experiencing grilling weather or soup weather? No matter where you are I hope you are feeling inspired to cook and eat well!

Meal Plan Monday: Good Intentions

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Dried Beans

Like many of you I have good intentions to eat well. My intentions don’t always result in the best outcome though. I’ll get busy, or frustrated, or overwhelmed, or lazy and default to quick and easy instead of balanced and nutritious. You know what I’m talking about right? Please tell me I’m not alone in this. Some days seem hectic from start to finish. I’ve looked back over the course of a day to realize I’d eaten toast for breakfast, a sandwich for lunch, and cereal for dinner; yes, that is the kind of day I’m talking about.

I’ve discovered I feel best when I eat certain things foods. Beans, whole grains (like rice or oats), fruit, lightly steamed veggies, potatoes, salads, nut butters and let us not forget my daily cup of coffee. Sometimes I’ll try to abandon these foods in favor of “healthier” options; I usually fail to prepare and end up eating toast or cereal. Boo!

Those food that I love and feel great eating are the food I primarily ate when I first transitioned to a plant-based diet. I eat other foods too and try to have enough variety that I get all the nutrients I need.

This weeks meal plan will be pretty basic, believe it or not I have another busy week so I want to keep things simple. Healthy Cravings is this week and it looks to be a very FULL meeting! I’m looking forward to meeting several new ladies who are coming!

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Meal Plan

Breakfast this week will be oatmeal most days. I did buy a box of gluten-free waffles to feed my boys an a particularly busy day. We enjoy baked sweet potatoes with a dash of cinnamon as well.

Lunch is usually leftovers and I wont be getting fancy this week. I sometimes cook pasta for my boys for lunch. We don’t eat much pasta as a family but I don’t mind them having it once a week or so. If you feed your kids (or yourself) pasta more often I’m not trying to condemn you; I just feel like it isn’t the most nutrient filled choice and we have to buy gluten-free pasta which gets expensive if we eat it too often. My new trick is giving my kids salad or just greens to snack on while I’m making their lunch, yes they eat salad. I will definitely be eating our fair share of almond butter sandwiches this week.

Snack will be fruit and smoothies. I’m already doing enough extra cooking this week for Healthy Cravings so I won’t be cooking snacks.

Dinner will be an assortment of many of the foods I mentioned earlier. Beans, baked potatoes, steam veggies, and grains. I think this Mexican Casserole will be a great choice because it uses brown rice and beans, plus it will serve us for two days worth of dinners. Broccoli & Cheese Baked Potatoes using the Faux Cheese Sauce will be a crowd pleaser too. We will probably have a big salad at least one night. Over the weekend we visited a U-Pick organic farm and brought home some greens, my kids got to do some of the picking. As previously mentioned Healthy Cravings is on Thursday so I’ll be serving Breakfast Tacos, Blueberry Muffins, Savory Breakfast Muffins, and an Oatmeal Bar to name a few.

A few fun things that are happening include:

What has been going on in your life worth celebrating? Go ahead, share with the class!

Meal Plan Monday: When Time is Short

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French Bread Pizza

We have a lot of things scheduled this week and I may be adding a few more. Our busyness is nothing compared to the craziness we experienced when our big kids were younger and lived with us, especially once we added a baby to the mix. They were all very active in sports and played on three different teams that each practiced twice a week, of course none of the practice locations were near each other or our house. We survived that season of life, you may be there now. I know we will return to it in a few years.

Our little boys love sports. Sometimes I start thinking how much fun it would be to start them playing. I day-dream for a moment them I’m taken back to the craziness of it all and decide to wait, at least a little bit longer.

Your kids may not be busy with sports but there are still plenty of lessons, groups, friends, birthday parties, and let us not forget those projects that are usually forgotten until the night before. That doesn’t include the things parents have going on, work, meetings, ministry, housework, cooking, yard work, and projects that are usually forgotten until the night before. Does any of this sound familiar?

In honor of all of those crazy schedules out there this meal plan will focus on mostly easy and quick meals. If you have to pull through a drive thru for bean burritos I wont judge; and if you happen to get a soda it will be our secret.

Meal Plan

Breakfast will be simple, as it should be, cold cereal, nut butter toast, or oatmeal. Have you tried making oatmeal overnight in the crock pot? The enticing smell may make waking up a little easier in the morning.

Lunch is usually leftovers for my husband and I, my boys like some leftovers but they still get excited over sandwiches, they are little weirdies. You can always take sandwiches to a new level; layer your favorite veggies between two pieces of bread and use humus or avocado for the spread. You still get your veggie but enjoy the portability of a sandwich. Likewise a make a wrap and cover in plastic wrap to keep it all together. When I’m short on time (pretty much everyday) I can eat a sandwich or wrap much quicker than a salad. If you need more volume/calories to keep you fueled add a baked potato or cup of beans as a side. I like eating a baked potato with beans or even leftover soup poured on top.

Snack is simple too, you can’t get much simpler than apples, oranges, or bananas. If your kids are younger you may need to peel or cut them up but it can be done ahead of time. My 2 year old loves raw veggies especially with hummus as a dip. His favorite veggie right now is bell pepper. You may think your kids would never eat raw veggies, so did I, but if it is offered regularly you’d be surprised. If your kids will need some extra fuel before heading to practice give them a nut butter sandwich (or a half) or an apple with nut butter. Granola bars can be a quick snack while on the go too, I keep some in the car at all times.

Dinner doesn’t have to be complicated. Sure, a prep day is helpful but not always available. We had many nights of the kids eating sack dinners on the way to church or other ball games. Don’t stress, ok maybe that isn’t possible, how about just do the best you can. Here are a few suggestions that may work for you.

  • Cook a big pot of beans and a big pot of rice or use canned beans and cooked packaged rice for easy Bean & Grain Bowls adding veggies to customize each meal.
  • Slow Cooker Potato Soup is extremely easy and oh so good. Make a double (or triple) batch.
  • Burritos or Nachos using Unfried Beans if you have the time but if you don’t use canned vegetarian refried beans.
  • Try bagel or french loaf pizzas and let the kids customize their portion. While they are heating up in the oven serve a garden salad or raw veggies with hummus. If everyone is at the table they will probably nibble on the veggies.

These options may cost a little more if you use canned or other convince products. I keep them stocked in my pantry but try to use them as a last resort. When you have time cooking beans and grains and freezing them can be a big time and money saver down the road. I cooked a big pot of beans today. I hope to make bean burritos for the freezer.

Are you in a busy season of life? Do you have any tips to share or favorite meals that work well on a busy night?