Plant-Based Meal Plan

This weekend we did a Costco run. We’ve stocked up on a few of our favorites. We also did some batch cooking. We’ve got several meals in the fridge and ready to go for the week. This week’s plant-based meal plan contains soups, casseroles, smoothies and more.

Plant-Based Meal Plan

Plant-Based Meal Plan

For the last three weeks I’ve been making a new soup. We have fallen in love with it. I decided that I should probably share it. I’ll publish the recipe this week! I’m also planning to make pumpkin bread and smoothies. We don’t do a lot of smoothies, especially this time of year, but my 10 year old has requested them so I’m going to oblige. 

Plant-Based Breakfast

Instant Pot Breakfast Rice is one of those hearty breakfasts that we don’t make often enough. Instant Pot Oatmeal is another favorite. I really want to make my Peanut Butter and Banana Overnight Oats but since we’ve been on a warm breakfast kick, I’ll probably just add the peanut butter and bananas to my hot oatmeal. 

Plant-Based Lunch

We will eat leftovers most days for lunch. I also made my One Pot Broccoli Rice Casserole on Sunday. I almost forgot to make it but my husband loves taking it to work so I cooked it while making dinner. 

Plant-Based Dinner

Monday: Instant Pot Minestrone Soup is exceptionally good. If you are looking for a new soup to try, put this one on your list. The stove top version is just as good!

Tuesday: Veggie Pad Thai is going to be perfect for this busy day. Last time I made it, I chopped up a second batch of veggies and put them in the freezer. I’ll be able to get home from work and start cooking without taking the time to chop the veggies.

Wednesday: Taco Soup will always be a favorite. I started making a version of his before we went plant-based and easily converted it to a plant-based recipe. We’ve been eating this version for 8 years!

Thursday: Portobello Fajitas with Mexican Rice and Beans is planned but if we have a lot of leftovers we will skip it and have it next week. 

FridayVeggie Burgers and Oven Baked Fries


Do you shop at Costco? We have a lot of broccoli and spinach to eat! I’d love to hear your must haves from Costco!

Plant-Based Meal Plan

Have you watched the new movie Game Changers? It’s on Netflix and talks about how some of the strongest and fastest athletes thrive on a plant-based diet. If you haven’t watched it, you should! If you are looking for plant-based recipes, check out this week’s plant-based meal plan!

Plant-Based Meal Plan

Plant-Based Meal Plan

Each week I create a plant-based meal plan full of our favorite recipes. Depending on leftovers and our schedule, some times all of the recipes don’t get made. That’s ok. This isn’t a contest to make the most food, just a plan to eat well. Sometimes we don’t need an actual recipe, we will grab a few odds and ends like fresh veggies for salad and leftover baked potatoes and make an easy meal.

Plant-Based Breakfast

The last couple of weeks we’ve cooked Sweet Potatoes in our Instant Pot for quick and easy breakfasts. Most of the time I’ll make a few on the weekend or evening and we will enjoy them during the week. 

Instant Pot Oatmeal is another favorite. Yes, we use our Instant Pot a lot but have non Instant Pot versions of most of our recipes too. I also have leftover Tofu Scramble. It tastes great wrapped in tortillas for a Breakfast Burrito.

Plant-Based Lunch

In addition to our Sweet Potatoes, we also have some Baked Potatoes ready to go. We actually cook them at the same time and eat them throughout the week.

My Lentil Quinoa Salad is a really hearty salad that features lentils and quinoa (sometimes I’ll use rice) and greens with tomatoes, cucumbers and red onion. I love this salad. It’s both hearty and fresh! Use your favorite dressing, lemon juice or hummus.

Leftover soup is another great lunch choice. We like to cook enough soup to have leftovers, either for dinner or lunch the next day.

Plant-Based Dinner

I know that everyone is busy. When I first started eating plant-based, I was a stay-at-home mom with two little kids at home. I had time to slow cook beans and experiment with recipes. That’s when I started this blog.

Now I work, keep this blog going, have two big kids, one with complex medical needs. I don’t have a lot of time to cook, but we still have to eat. I maximize recipes when I can and make things as easy as possible. That’s why my fridge is ready with cooked potatoes, lots of veggies, and usually, a soup or two. 

Monday: “Beefy” Lentil Stew is a hearty, yet easy stew to make. I usually make it in my Instant Pot but you could easily make it stove top. I almost always have lentils in the pantry and all these veggies in my kitchen! 

Tuesday: Plant-Based Goulash is a really good recipe, especially if you live in cooler temperatures. My Instant Pot Goulash has been getting a lot of buzz too! I’ve been working on my corn bread muffin recipe but I don’t have it published to share yet, hopefully soon!

Wednesday: Broccoli Potato Soup is one of our favorites! It’s crazy easy to make, either in the Instant Pot or on the stove. The hardest part is chopping veggies. I’ve even been adding beans lately to give it more bulk, guess what…still amazing.

Thursday: Mexican Casserole is too good not to make. Especially when you love Tex-Mex as much as we do. It also makes great leftover burritos. I’ll probably stick to my Instant Pot version but I have lots of different recipes so you can make it in the oven, slow cooker or on the stove. 

Friday: I’m still deciding between Veggie Pad Thai which is super quick and easy and my Green Chili Cilantro and Lime Soup that is super flavorful and filling. I’ll wait until the end of the week to decide! I can’t go wrong with either.


What will you be eating this week? Are you using an Instant Pot? Last time I polled my readers they wanted more Instant Pot recipes which is why I usually like to post my Instant Pot version. What about you?

Also, don’t forget to watch Game Changers on Netflix! 

Plant-Based Meal Plan

My kids were sick for almost two weeks and are finally on the mend. We were able to have a productive weekend and I got some batch cooking done. Check out this week’s plant-based meal plan to see everything we plan to eat.

If you follow me on Instagram you may have seen my stories. I made Instant Pot Broccoli and Rice and a Tofu Scramble. You can follow me to see more step by step recipes. I didn’t share the delicious Veggie Soup I made but it reminded me of Minestrone Soup with potatoes added. I also made Pumpkin Bread!

Plant-Based Meal Plan

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Plant-Based Meal Plan

Having so many foods ready will help us eat well during our busy week. I can confidently add them to our meal plan without wondering if I’ll have time to cook them all.

Plant-Based Breakfast

I will have the Tofu Scramble for breakfast a couple of days. It was really hard to cook it and not eat it since I love it so much. I’ll enjoy it with oil-free refried beans and fruit.

We will also have Instant Pot Oatmeal or Instant Pot Breakfast Rice during the week. I also cooked some Sweet Potatoes in my Instant Pot they are great for breakfast.

Plant-Based Lunch

My husband will be eating the Instant Pot version of my One Pot Broccoli and Rice Casserole for lunch most days. He loves it! We have at least 7 servings in the fridge and I’m sure my youngest son will try to eat at least half.

I also have all the veggies for my Plant-Based Mediterranean Bowl. I’d love to get some pita to make a Mediterranean pockets, basically all the same ingredients put into a pita. YUM!  

Plant-Based Dinner

Monday: Leftover Veggie Soup with bread from the book Artisan Bread in 5 Minutes a Day! I love baking bread but can only do it when it’s not too hot here in Arizona.

Tuesday: Baked Potatoes with steamed Broccoli! This is one of the tips I shared in my weekly email that went out on Saturday! It was about quick ways to eat healthy when you don’t have a lot of time. Baked Potatoes in the slow cooker or Instant Pot take almost no effort.

Wednesday: Instant Pot Plant-Based Goulash is a newer recipe but I’ve been getting GREAT feedback! We love this recipe and it makes a lot!

Thursday: Chickpea Noodle Soup is a family favorite! Who would like to see my Instant Pot version? I haven’t shared it yet!

Friday: Plant-Based Nachos or Tostadas are the plan so far. These are always well received and everyone can choose their own toppings. I may make Mexican Rice as a side dish.


What are you eating this week? Do you prefer Instant Pot recipes or stove top recipes?

Plant-Based Meal Plan

This week’s meal plan is a day late. I’ve been traveling and I don’t know what we have or what we need. Thankfully I’m usually well stocked with our basics so this week, our plant-based meal plan will feature easy meals made from our pantry staples.

Plant-Based Meal Plan

Plant-Based Meal Plan

I haven’t prepped any food yet for this week. There is no batch cooking to fall back on so I’ll make dinners that will have leftovers.

Plant-Based Breakfast

This week, oatmeal will be the breakfast of choice. We will mix it up each day by topping our oatmeal with either raisins and cinnamon, diced apples or peanut butter and bananas. If you want to add some variety to your morning oats check out my Ultimate Oatmeal Guide.

Plant-Based Lunch

In a day or two we will have leftovers to use but until then I’ll rely on sandwiches, veggies and hummus or beans.

Plant-Based Dinner

Monday: I was traveling Monday and won’t get a chance to cook.

Tuesday: Instant Pot Mexican Casserole is really good, really easy to make, uses pantry staples and the leftovers taste great! This meal will make the week go better. 

Wednesday: Instant Pot Chickpea and Rice Soup just as easy, and tastes just as good as the Mexican Casserole on Tuesday. I like to make this one because the flavor profile is completely different. My son likes to take this in his school lunch. It reheats really well.

Thursday: Refried Beans and Mexican Rice are delicious on their own but also good in a tortilla. My kids love it with tortilla chips. Sometimes I’ll put beans and rice on a bed of lettuce and top it with salsa for a Taco Salad.

Friday: Veggie Pad Thai is quick and easy. I have some onions and peppers in the freezer that will be perfect in this dish. I’ll add some fresh carrots and broccoli.

I didn’t purposely choose almost all Instant Pot recipes but these recipes happen to be some of the easiest to make from pantry staples. 

If I get a chance this week, I’m also going to make my Apple Oatmeal Muffins! These make a great snack!

Plant-Based Meal Plan

I’m excited to share this week’s Plant-Based Meal Plan! My newest recipe, the Plant-Based Goulash I’ve been I’ve been talking about is finally on the blog. I’m testing a couple variations and will have the Instant Pot version out soon. Many of you have emailed me requesting it, I’m working on it!

plant-based meal plan

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I’ve also been experimenting with other recipes but they aren’t working out for me. Sometimes recipes come together quickly and easily, and other times we have to test so many variations to try to get it to work.

Plant-Based Meal Plan

The only batch cooking I did this weekend was the new goulash recipe. I made it on Saturday so I could share a step by step instructions in my stories. You can find it in my Instagram highlights. We did our grocery shopping so we are pretty well stocked to make most of our favorites.

Plant-Based Breakfast

It’s always nice to have some Overnight Oats in the fridge. I think my Chocolate Chia Overnight Oats are over due! Is anyone interested in a pumpkin overnight oat recipe? Let me know and I’ll share one. I’m also bringing back an old favorite Instant Pot Breakfast Rice! It’s time for a new batch of my oil-free Pumpkin Granola too!

Plant-Based Lunch

I’ll be having leftover Plant-Based Goulash for lunch almost every day! I can even take it in my thermos when I’ll be sitting in appointments. I may eat other dinner leftovers for lunch too. On of my favorite lunches is a Simple Veggie Sandwich! Bread, hummus and veggies…it doesn’t get much simpler than that. When I have it, I’ll add avocado too.

Plant-Based Dinner

Monday: Plant-Based Goulash leftovers make an easy Monday night meal. It’s very filling and perfect for fall weather.

Tuesday: Breakfast for dinner is always fun! I love this Southwest Tofu Scramble. It’s hearty and delicious! We usually serve it with fruit and toast but a side of Breakfast Rice is good too.

Wednesday: Instant Pot Minestrone Soup is a family favorite! Sometimes I’ll serve it with salad but since it’s full of veggies I don’t worry too much about it. My kids love having bread on the side.

Thursday: Instant Pot Refried Beans is exactly what we need on Thursday night. We can easily choose between Nachos, Tostadas or Burritos. It’s a win for everybody.

Friday: Veggie Burger and oven fries will be a fun Friday night dinner. 


What are your favorite kind of recipes? Instant Pot, stove top or something else? I’d love to know!