Has your grocery bill skyrocketed over the last month or so. Ours has gone up too. Thankfully, plant-based ingredients are budget-friendly, but making 3 meals and 17 snacks a day can add up. This week, I’ll include snacks in my Plant-Based Meal Plan.

Well, maybe not 17 snacks a day but we had to come up with a snack schedule to keep the kids from wanting to eat constantly and ruining their dinner. They can’t have snacks after 3:30 and we eat dinner around 6:00, sometimes 7:00 depending on whose cooking and how late we have to work. We make exceptions if needed, like if they had an early lunch and forgot to snack before the cut off. 

We’ve also been on a lemonade kick which has been fun. Where we live in Arizona, it’s citrus season so it’s easy to get fresh lemons, oranges and grapefruit from neighbors. A few of our favorites are Strawberry Lemonade and Pineapple Lemonade.

Plant-Based Meal Plan

We all make our own breakfasts and lunches every day. We usually make a family dinner if we are cooking but if it’s something the kids don’t like or spicy, they will make their own. Sometimes we will have a group snack but often the kids make their own snacks. 

Plant-Based Breakfasts

We’ve been having cereal for the kids, oatmeal for everyone, and fruit for everyone. I still make a double batch of my Instant Pot Steel Cut Oats on the weekend to enjoy during the week. We just warm it up and add blueberries, bananas or diced apples. Sometimes nuts or seeds too.

Plant-Based Lunch

Since the kids normally make their own lunch, they will usually make PB&J, Peanut Butter Toast, or one of our breakfast choices. Sometimes they will have leftovers. 

All of us grownups usually have leftovers. There are three of us now, our oldest son is staying with us, and we love having him here. He cooks too! This week I plan to get back to my big salads for lunch. 

Plant-Based Snacks

I don’t normally include snacks on the meal plan but I think I’ll include it, at least until the kids are back in school. 

• Veggies and Hummus (or other dips)
• Frozen Mango Lime Pops
• Strawberry Banana Muffins (gluten-free)
• Chocolate Chia Overnight Oats
• Yogurt Parfaits with Granola

Plant-Based Dinner

Monday: One Pot Broccoli and Rice is my husband’s favorite and I haven’t made it in over a month! He used to take it to work for lunch every day, but since he’s been working from home I haven’t made it.

Tuesday: Plant-Based Tostadas (just updated) made with Instant Pot Refried Beans and Pico de Gallo or Mango Salsa

Wednesday: Vegetable Spaghetti with a side salad and Sweet and Tangy Salad Dressing.

Thursday: Instant Pot Black Beans and Rice is one of my most popular recipes. It makes a ton so I’ll probably half the recipe. It’s a bland recipe so kids will eat it, then we spice up our. Anyone else have kids who are weird about spices?

Friday: Chickpea Nuggets, Oil-Free Potato Wedges, Veggies and Dip, and Brownies! We will probably rent a move and have popcorn too!

What are you eating this week? Are your kids eating 17 snacks a day or does it just feel like it?

By the way, I’m reopening my Custom Meal Plan service with limited availability. If you need a meal plan designed for you and your family take a look at the details and reach out via email. 

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!

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? 

Can you believe there is only one month left of this year? Soon, your evenings will be full of holiday parties and events. You’ll probably find yourself eating out more than you should. It’s a good idea to create a plant-based meal plan so that you plan to stay on track!

This time of year, many of us tend to over indulge in treats. I’ve been pulling one of my kid-friendly strategies to make sure all of us eat more veggies. As much as 30 minutes before dinner, I’ll chop up some veggies and set out a dip. You’d be surprised how many people come to the kitchen once they smell food. When they see veggies and dip on the counter they don’t even think about having a little snack, they dig in!

The key is having veggies they like. We tend to have carrots, broccoli, and cucumbers as our main three. Depending on what else we have, we may add celery, tomatoes, mushrooms and more! You can see all of my favorite dips and dressings and choose one your family will love.

Plant-Based Meal Plan

We knew we wanted to have easy breakfasts and lunches ready so we made both over the weekend! We made a big batch of Instant Pot Breakfast Rice! It’s so nice to have on cool mornings and a great change from our typical oatmeal. 

Since we are having rice for breakfast we decided not to make the One Pot Broccoli and Rice this week. Instead we made a big pot of Hearty Veggie Soup! We love this soup! I’ve heard from some many of you who love it too!

Plant-Based Breakfast

As mentioned we have Instant Pot Breakfast Rice ready to go. This time I added some pumpkin pie spice for a little different twist. 

I have some bananas that are almost perfect for being made into Banana Bread! I plan to make them into muffins instead of a loaf for easy on the go breakfasts and snacks.

Plant-Based Lunch

In addition to the Hearty Veggie Soup, we will enjoy other leftovers from dinner. We will probably have plenty of leftover beans and goulash this week that will make for delicious lunches!

Plant-Based Dinner

Monday: Chickpea Noodle Soup is a quick and easy soup if you use canned chickpeas. Pick your favorite type of pasta, long spaghetti noodles or short macaroni noodles all work well.

Tuesday: Bean Burritos are something the whole family enjoys. Thankfully making Instant Pot Refried Beans is easy-peasy! Plus, we love leftover beans for Plant-Based Nachos or Tostadas.

Wednesday: Plant-Based Goulash is perfect this time of year. I’ll probably make it in my Instant Pot but I have a stove top version too. This hearty meal makes great leftovers too.

Thursday: Broccoli and Mushroom Stir Fry is great with rice but I may sub some Asian noodles instead! 

Friday: Baked Potatoes and steamed veggies topped with Brown Gravy is 100% comfort food. I cook my potatoes in the Instant Pot so it’s super easy. 

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What are you eating this week? Follow my Instagram Stories and I’ll show you what we are eating this week!

Soups, coffee with banana bread, pumpkin granola…these are all signs of cooler days. This week’s plant-based meal plan is embracing the slightly cooler temperatures and my cravings for fresh baked goods!

Last week I shared my recipe for Pumpkin Granola and I’ve been snacking on it ever since. It’s fueled a new pecan addiction. I never really liked pecans until I made this granola. Too bad too because growing up, I always had access to pecan trees. I plan to add pecans to other favorites like my Banana Bread!

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Fall also has me thinking about Thanksgiving! It’s still a while away for me but my friends in Canada will be celebrating soon! If you are already looking ahead to holiday planning, take a look at my Plant-Based Holiday Meal Plan! It was designed with all my Thanksgiving favorites!

Plant-Based Meal Plan

This weeks meal plan is all about comfort foods! Don’t worry, comfort foods don’t have to be unhealthy! I think you’ll love this week’s collection of soups, casseroles and baked goods!

Monday

Breakfast Cookies with fresh fruit

leftover Taco Soup

Chickpea Noodle Soup and freshly baked bread (I use the Artisan Bread in 5 Minutes a Day method, there is a gluten-free version of the book too)

Tuesday

Pumpkin Granola topped oatmeal

Soup and salad with Cilantro Jalapeno Hummus

Tofu and Stir Fried Brown Rice

Wednesday

Instant Pot Oatmeal with diced apples or fresh blueberries

Baked Potatoes

Instant Pot Mexican Casserole

Thursday

Blueberry Muffins or Banana Bread with added pecans

leftover casserole

Potato Broccoli Soup

Friday

Oatmeal with dried cranberries (and pecans)

Soup and baked potato

Enchilada Casserole

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Moment of truth! What are your favorite fall flavors? I’ve been thinking of sharing more pumpkin recipes but don’t want to miss other fall favorites!

Are you happy that it’s almost fall! No matter the temperature, once pumpkin spice takes over it’s time to give up on any ideas that summer is hanging on.

I don’t mind fall, that means Thanksgiving, spiced apple cider, and all my favorite soups are on their way! Also, apples get really inexpensive so you can buy all you want. That means apple oatmeal, apple bread, applesauce and more!

When it’s fall, practically all my food is eaten out of a warm bowl! I love cradling a warm bowl of soup in my hands and enjoying every last bite, then going to scoop at least one more cup! If you also love soup make sure you try my Dry Veggie Broth Mix this year! Don’t let apprehension of making something new and different, keep you from missing out on this game changer.

Plant-Based Meal Plan

Monday

Apple Cinnamon Oatmeal

Leftover Soup and Salad

Green Chili, Cilantro, and Lime Soup

Tuesday

Toast with peanut butter (or alternative) and fresh fruit

Big salad and baked potato

Broccoli and Tofu Teriyaki and Oil-Free Stir Fry Rice

Wednesday

Apple Muffins and fruit

Chickpea Noodle Soup

Brown Rice and Broccoli Casserole in the Crock Pot

 Thursday

Instant Pot Oatmeal

Leftovers

Quinoa and Lentil Salad (I also make this with rice instead of quinoa)

Friday

Breakfast Hash and fruit

Soup and Salad

Busy Night Pasta

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Over the weekend, I sent out my weekly email with Plant-Based tips! It was all about fall but I have more fall tips coming. I’ll also share about how we do Thanksgiving while being plant-based!

If you haven’t signed up to get this weekly email you can do so today. It’s a great way to get weekly plant-based encouragement delivered directly to your inbox. Most of the emails contain practical tips but it’s always great information that I think will help you on your plant-based journey!

Do you have favorite fall recipes? I’d love to hear your favorites!