My Plant-Based Family

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

Healthy

Meal Plan Monday: A Basic Meal Plan

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Some weeks I don’t want to think too much. This is one of those weeks. I spent the weekend out of town (I had a great time) and I’m not ready for a new week. The problem is if I don’t make a meal plan we eat junk and fast food for waaaaaaaay too many meals. Also when I don’t have a plan I don’t always have all of the ingredients I need and I end up running to the store then buy everything that looks good and spend a lot of money. So this week I’m going to make a pretty basic plan based on what I have in my fridge and freezer.

Meal Plan

Breakfast is easy. The usual suspects include oatmeal, Breakfast Quinoa, Breakfast Rice, Toast with nut butter and fruit, baked sweet potatoes, and sometimes pancakes or a Breakfast Stir Fry. For my breakfast ideas check out this post.

Lunch is also pretty easy. We eat leftovers a lot, my husband almost always takes leftovers to work. We also eat sandwiches, baked potatoes, veggie wraps with hummus and bean and grain bowls.

Snacks are usually fruit although sometimes smoothies make an appearance too. I also like raw veggies with hummus. My sons love hummus so this is a popular snack. If I had an early lunch sometimes I’ll even have a sandwich for snack, I know I’m an animal.

Dinner is where I put most of the meal prep effort. My husband has requested rice, lentils, black-eyed peas, and quinoa so I’ll be working those in, except the black-eyed peas which I don’t care for. Those he can take to work. 🙂 I’ thinking of trying my hand at making Bean Burgers again, maybe lentil and quinoa burgers. The Brown Rice and Broccoli Casserole is always a big hit. I may add some new veggies to it this week. Also Quinoa Tacos or Quinoa Taco Salads with avocados and salsa. I’ll probably end the week with a Stir Fry so I can use up any veggies that need to be used. I think this plan will adequately use the rice, lentils and quinoa my husband requested.  Getting “buy-in” from your husband is a good thing. 🙂

The good news about this meal plan is that the rice, lentils, black-eyed peas and quinoa can all be made ahead of time so you can throw everything together quickly after work. Since I was out of town this weekend I’ll do most of these one afternoon for fast and easy meals the rest of the week. I’m also hoping to do a little baking sometime this week. If I do I’ll be sure to post pictures on Facebook.

What about you? What are you eating this week?

A Few of My Favorite Blogs

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I love reading blogs. My list of favorite blog’s is always evolving. I don’t have to agree with everything aspect of their blog to enjoy it just as I’m sure some people read my blog who don’t care about some of the things I write about. Most of the blogs I read are about plant-based eating but I also read some that are about saving money or spending time with family. I’m sure I’ll forget to mention a few of my favorites so feel free to add them in the comments.

  • Nutty Alternatives is written by Kelly, they are corn, wheat, soy and sugar free.
  • My Daily Bread Crumbs is a blog I’ve just found but totally love. Katie is just beginning a plant-based journey.
  • Vedged Out is another new blog but I’ve been following Somer for a while when she wrote at Good Clean Food.
  • Blissful Britt is a fun blog I’ve been reading for a while, she post about running and eating vegetarian.

I’ve previously posted other blogs I like to read. The blogs I’m about to mention and I go way back, some as far back as January, I know, a long time right.

  • An Unrefined Vegan real food, whole food, without added fats. Her baking skills make me green with envy.
  • In Pursuit of More is written by Shira who strives to live with less but still has some of the most amazing pictures and delicious food.
  • Veggie Grettie has great product reviews and recipes, many are gluten-free.
  • Vegan Bloggers Unite  is hosted by Lidia at Air Eater  and is a great place to find other blogs.
  • Jason and the Veganauts I don’t really know what to say about Jason, you’ll just need to read it for yourself. You’ll be glad you did!
  • Emily Cooks Vegan is an amazing young lady from London. I always read her blog with an English accent.

I know I’m leaving people out and I’m sorry. Leave a comment with links to your favorite blog so no one misses out on the awesomeness. 🙂

Meal Plan Monday: On a Tuesday

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I know it is Tuesday the meal plan was due yesterday. I meant to write a meal plan, I planned to write it but I never sat down to get it done. I even took an inventory of my over stuffed fridge. I have so much food in there, I’m very blessed! Most of it is leftovers from the Healthy Cravings group I hosted last week. Healthy Cravings is a group that introduces women to a whole food, plant-based diet.

If you are new here I hope I not getting off on the wrong foot. 🙂 I usually post a meal plan every Monday. The are “usually” low-fat, whole food, and plant-based in nature. One of my son’s can’t have gluten so a large part of my Meal Plans are gluten-free or can easily be gluten-free by using rice noodles instead of wheat. I use my meal plan as more of a guideline and often switch meals around based on our schedule, ingredient shortage, or pure laziness.

Meal Plan

Breakfasts this week will be simple as always. Toast with almond butter and fruit, oatmeal, sometimes cereal or GF waffles for busy days when I don’t have time to clean a mess.

Lunches are usually leftovers and boy do we have a lot of leftovers. My husband always takes leftovers. We also eat sandwiches and wraps sometimes, those are also great on the go. We also have some baked potatoes and cooked beans ready to go.

Snacks are usually fruit but a parfait makes a fun snack when non-dairy yogurt, fruit, and granola are layered together. These can be made ahead of time too. I’ve also been baking granola bars which disappear almost immediately. Raw veggies like carrots and spinach leaves are a favorite snack for my boys. I bowl of freshly cut carrots will vanish like potato chips if left on the counter.

Dinner

Monday: Leftover Broccoli Potatoes with faux cheese, leftover Lentil Ragu, and bean burritos

Tuesday: Leftover Salads, Black Beans and Brown Rice with Cilantro

Wednesday: Veggie Stir Fry using cabbage, broccoli, baby kale, red bell peppers, carrots, parsley, and grape tomatoes served over brown rice

Thursday: Veggie and brown rice casserole (really just a clever way of using up what wasn’t eaten in the stir fry) with HH brown gravy

Friday: Dinner out for my family while I’m out of town

So there it is, Meal Plan Monday posted a day late. I don’t think it was too painful. I hope to eat deliberately and use up all the fresh produce this week and as many leftovers as I can. So what are you eating this week?

For a little inspiration check out An Unrefined Vegan and her review of Chef AJ’s book Unprocessed plus a chance to win your very own copy. I’m a big fan of the book, Chef AJ, and An Unrefined Vegan so you can’t go wrong!

 

A Healthy Cravings Recap

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Yesterday was a super busy day. I woke up at 5:30 am and didn’t stop until 11:00 pm. Last night was my first Healthy Cravings group. I had a little over a dozen people show up. I had more than enough food and will not need to cook all weekend. 🙂 I made several recipes from the Happy Herbivore Cookbooks, the new Forks Over Knives Cookbook, and some of my own. I started the evening my sharing my story of switching to a plant-based diet which you can read here. Then we ate, then watched a clip from Forks Over Knives, followed by a little Q&A.

I’m not sure what everyone thought but I know several ladies are really interested in a plant-based diet. I’m already looking forward to October’s Healthy Cravings group. For yesterday’s group I mostly stuck to my meal plan but I made a few changes. All in all I made:

  • Taco Salad with Cilantro-Lime Dressing FOK Cookbook pg 74
  • An adaptation of FOK Cookbook Kale Salad with Maple-Mustard Dressing pg 79
  • A typical garden salad
  • Happy Herbivore’s Chocolate Cupcakes HHC pg 215
  • An adaptation of FOK Cookbook Fudgy Chocolate Frosting pg 286
  • Happy Herbivore’s Carrot Cake Cupcakes HHC pg 213 I meant to make the Maple Icing but I never got around to it
  • I had two of the ladies help make a parfait by layering vanilla soy yogurt, diced apples, and homemade granola
  • Almond butter granola bars, some had carob chips
  • Brown Rice and Broccoli Bake
  • “Cheesy” Broccoli Baked Potato Bake
  • Lentil Ragu from the FOK Cookbook pg 158 made by my friend Steffi
  • Creamy Basil Pasta FOK Cookbook pg 141 made by Steffi also

That is all I can remember. It was a whirlwind day. My refrigerator is so full, we will be eating salad and pasta all weekend. I’m really looking forward to not having to cook. I loved hearing people say, “this is so good, what is it” or “what’s in it.” Some of the ladies who came were already eating plant-based, other’s had tried it a bit, and some may have never heard of it.

In other bloggy adventures you may be wondering where my “Food Waste Friday” post is. I’ve been slowly phasing it out. I also haven’t been post every day. I’ve been trying to spend more time with my boys and keep my time better spent on my top priorities. With that being said blogging and helping other’s learn about a plant-based diet is still high on my priority list but it isn’t above time with my family. I still plan to post several times a week but I don’t stress about it. There are so many great blogs out there if I go a few days without a post I don’t think we will miss out too much. But if you do, I post regularly to My Plant-Based Family on Facebook. I also post random pictures of what we are eating, comments my kids make about food, and links to other fabulous blogs or sites.

Thanks to Annie for taking pictures and sending them to me. I was too busy but really wanted some. She just started taking them and I’m so thankful!

I hope you all have a great weekend!

September’s Healthy Cravings Meal Plan

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On Monday’s I typically post my meal plan for the week but I’m not going to do that this week. I have no idea what we are eating this week other that leftovers that are in my fridge. I’m not worried though we wont starve. If you feel lost without my Meal Plan you can read previous meal plans to help you get through the week. 🙂

You may remember this summer I hosted my first Food Demo. It was a success but has now morphed into a new group called Healthy Cravings. Our first meeting is this Thursday so I thought it would be fun to share the menu ahead of time. In these meetings I hope to introduce a plant-based diet and encourage ladies toward healthier living even if they are not yet ready to take the plant-based plunge.

For this first meeting the focus will be to Eat More Veggies! Each month I’ll have a different focus and a seasonally appropriate menu. October will be soups and chili, and November will be Thanksgiving. It is still really hot (I know I mention that every day) so I don’t want to heat the house up before everyone comes over.

Healthy Cravings Menu

Salads

  • Taco Salad with Cilantro Lime Dressing
  • Kale Salad with Maple-Mustard Dressing
  • Garden Salad with a variety of dressings
  • Creamy Basil Pasta Salad

Comfort Corner

  • Brown Rice and Broccoli Casserole
  • “Cheesy” Broccoli Baked Potato Bake
  • Lentil Ragu and Pasta

Desserts

  • Granola Bars
  • Fruit and Granola Parfait
  • I’m still deciding on some other desserts

So what do you think? I’m so excited! I’m also very thankful that my friend Steffi is bringing the Creamy Basil Pasta Salad and the Lentil Ragu. Isn’t that awesome! I have 18 people RSVP’d so far and a grocery list a mile long.

Meal Plan Monday: September is Here

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Well it is finally September but that doesn’t mean crisp autumn days here in Arizona. A lot of my friends are ready for cooler weather complete with fall wreaths on their front doors. I’m welcoming September by buying a new pair of jeans and a denim jacket! Oh and by making my favorite, Minestrone Soup! To0 bad it is still well over 100°F on most days. Until it cools off we will just turn up the air conditioning, grab a big quilt, and watch Christmas movies with warm cup of coffee.

Meal Plan

Breakfast will be Steel Cut Oats, Breakfast Quinoa, toast with almond butter and sliced apples, baked sweet potatoes and an occasional bowl of cereal.

Lunches will be leftovers; right now I have leftover lentil tacos, plain lentils, Mexican Rice, Taco Quinoa, and plain quinoa. We will also have sandwiches, wraps, salads, and combinations of everything mixed together.

Snacks will be hummus with veggies, fruit, smoothies, I like a quick PB&J sometimes too.

Dinner

Monday: Leftover Mexican food

Tuesday: Brown Rice and Broccoli Casserole (My family’s favorite! They request this each week.)

Wednesday: Baked Potatoes topped with steamed veggies and lentils

Thursday: Minestrone Soup

Friday: Kale Salad with Maple-Mustard Dressing (I want to try this, it’s from the new Forks Over Knives Cookbook)

I’m looking forward to some good food this week. We have family favorites, quick and easy fare, a new recipe to try. Next week is my 2nd Food Demo which I’m re-branding as a women’s healthy living group now called Healthy Cravings. It is a plant-based group but not everyone knows that yet. I just teased them with the idea of eliminating disease and losing weight. 🙂

Have a great week friends!