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?