My Plant-Based Family

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

Meal Plans

Cheap Plant-Based Meal Plan

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My husband started teaching a new class at our church this weekend. It’s a six-week stewardship class using the book Money: God or Gift.

People come to the class for many reasons, some come because they want to learn to budget, other want to get out of debt and other want to learn to trust God in a new way, with their finances.

During the class today I started thinking about different ways to save money, actually just ways to spend less money and the grocery budget is one of the best I can think of.

Think about it for a minute, you can’t really change your mortgage/rent payment, insurance, etc. mostly stay the same. Some utilities vary by season like the electric bill or gas. The grocery bill can fluctuate based on what you choose to buy.

Get this FREE Plant-Based Meal Plan of Fall Recipes

The Cheapest Plant-Based Meal Plan

A few years ago I created a really cheap plant-based meal plan. Unlike my normal weekly meal plans this meal plan was designed for a family of four (two adult and two children) for seven days. This meal plan also includes a shopping list to feed your family for $55 or less per week!

I’ll admit that you may have to alter this meal plan a bit, especially if you have food allergies. The goal of it was to eat an inexpensively as possible, not as healthy as possible Still, I think it is a great start for anyone trying to cut your food budget.

Stretch Even Further

Prices will vary based on where you live and what stores you have available. If you are really struggling financially you can make this spread even further by getting a food box from a local food pantry.

I personally know some people who are really struggling financial and they refuse to ask for help. Let me say this very clearly. There is no shame in getting help. Most of us have donated to food drives or to charities. Everyone struggles from time to time. If you need help ask for it. Don’t be ashamed, don’t be too proud.

It has been over a year since my husband lost his job. In some ways it seems like it was only yesterday and in other ways it seems like a lifetime ago. Our life has changed a lot since then including a role reversal at home. I went to work full-time and Jim is the stay at home dad. We both have side business’ but haven’t replaced the income we lost in August of 2014.

Get the Meal Plan Free

I’m offering this meal plan for FREE. Why? Because I want to prove you don’t have to be rich to eat healthy.

The pdf includes meals planned for breakfast, lunch and dinner, links to recipes and a shopping list. It is only 5 pages (you can skip printing the cover).

All you have to do is to sign up for my newsletter and you’ll get your FREE copy.

You don’t have to be plant-based to use this meal plan. Sure, you won’t find meat or dairy but you will find filling, healthy inexpensive food. I challenge anyone trying to save money on their grocery bill to try this.

Advice Wanted

What advice do you have for someone trying to trim their budget, food or otherwise? Have you lost a job and had to get by on a lot less? Share you stories, you never know who you may encourage.

 

October 5, 2015 Meal Plan…Fall is Here

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I have Facebook friends all over the U.S. It’s funny how the arrival of fall means different things to all of us. I mentioned a few days ago that “it was under 100 degrees and I’m ready for soup.” My blogging friend Jacqueline insists that it isn’t fall weather. When you live in Arizona you have to adapt.

I’m happy to report that it has cooled down even more and the temps will be in the 80s and 90s this week. I know all my mid-west friends think this is hot but I assure you it isn’t.

I already did a little cooking this weekend but it wasn’t for us. There is an elderly couple at our church. I actually used to cook for them on a weekly basis. They are sick and aren’t able to cook right now so I took them several meals. They will be enjoying Enchilada Soup and Lentil Shepherd’s Pie. I have leftovers for both that will have this week for lunches.

I’m also thinking ahead to Thanksgiving. If you need ideas be sure to check out my Holiday Meal Plan and Cook Book. It’s plant-based and gluten-free collection of Thanksgiving recipes.

Meal Plan Monday Plant-Based, Vegan and mostly gluten-free meal plans

Meal Plan

Breakfast

We’ve been changing things up in the breakfast department. Normally the kids eat while I make lunches. I’ve been making an effort to sit and eat with them. It seems weird sometimes because our mornings are so busy but I feel like it helps all of us start the day better.

  • Bagels (store-bought)
  • Cereal
  • Frozen Waffles
  • Oatmeal topped with fresh fruit
  • Toast with fresh fruit (which has been a bowl full of cantaloupes and strawberries)

Lunch

I’m starting the week with leftover Mexican Casserole, Baked Potatoes, Mexican Rice, Black Beans, Lentil Shepherd’s Pie and Enchilada Soup. I’ll rely on these for lunch and pack lunches with typical lunch box stuff for my boys.

Dinner

I’d like to use my Crock Pot and Instant Pot a lot this week. I’ve been really busy at work so I don’t want to have to be busy with labor intensive meals after work.

What does your week look like? Do you cook every day or every couple of days. If you prefer to use leftovers these soups and casseroles are a great option.

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September 28, 2015 Plant-Based Meal Plan

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What’s for dinner? Have you full switched to plant-based fall favorites or are you still hanging on to summer?

I’ve been getting dinner inspiration from some of many of YOU on Facebook. I recently asked “What is the best (plant-based) thing you’ve cooked recently?” and I found a lot of great ideas. Feel free to hop over and add yours!

I’m going to use many of those ideas in our meal plan this week.

Plant-Based Meal Plan Monday

Plant-Based Meal Plan

Some readers have wondered if this is a daily meal plan. It is weekly. I don’t assign specific days for meals because I would get off track. I just plan out 4-5 recipes for breakfast, lunch and dinner and cook as often as I need too (expect those times I batch cook or do once a week cooking.)

Let’s start with dinner.

Dinner

These plant-based fall favorites are perfect for the cooler weather, or for those of us who are pretending the weather is cooler.

  • Enchilada Casserole, I love enchiladas but a sloppy casserole is easier to make.
  • Veggie Spaghetti with a side salad and Raspberry Vinaigrette dressing.
  • Roasted Veggies I’m thinking potatoes, zucchini, mushrooms, onions, peppers, broccoli and tomatoes.
  • Veggie Pizza or Pizza Pasta if I’m short on time.
  • Soup, either Taco Soup or Simple Veggie Soup

Lunch

I’ve been working from home most of the time so I haven’t needed to pack my lunch. We still pack a lunch for our 1st grader every day and our preschooler about half the week. I like having the ability to eat leftovers at home.

Breakfast

I really enjoy using my Instant Pot in the mornings. Though not all of the recipes use a pressure cooker I like having that option.

  • Steel Cut Oats with fruit.
  • Sweet Potatoes in the Instant Pot. We top them with cinnamon and raisins.
  • Blueberry Muffins or Banana Muffins (using my Banana Bread Recipe) and fruit
  • Cereal as a stand by

What do you have on your meal plan this week? Were you inspired by any of these plant-based meal ideas?

Check out my Plant-Based Fall Favorites Pinterest Board for even more ideas!

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September 21, 2015 Meal Plan

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Are you on the Meal Planning bandwagon yet? I always plan meals but I don’t always follow them to a T. You don’t have to either. Planning meals is a great start and will help you be more organized.

This week will be a busy one for us. My strategy will be to make a couple of things that can be reheated for leftover. I know, I normally do this but I plan to eat more leftovers than normal. I’ll keep the other meals simple.

Meal Plan Monday

September 21, 2015 Meal Plan

Breakfast

Last week I made steel-cut oats and I added several cups of chopped apples to it before I cooked it. I found out the hard way that my son does not like cooked apples mixed in his food. The apples were very soft since they were made in the pressure cooker.

Jim heated up the leftovers for you boys, it didn’t go over well. He told me they didn’t like it, then I heard my 6 year old say, “no I hate cooked apples in my oatmeal, they are slimy.”

Normally I cook the oatmeal plain then add fresh fruit.Sometimes trying something new works out, other times not so much. I love oatmeal with cooked apples.

The moral of the story is, don’t be afraid to try something new. The worse that can happen is you won’t like it.

Lunch

  • Soup and Salad
  • Veggie Wrap
  • Bake Potato or giant bowl of steamed veggies (potatoes, carrots, onions, celery, etc.)
  • Soup
  • Veggie Sandwich

I don’t want to eat as many leftovers for lunch as I normally do. I’m hoping to use them as leftover this week. To make that work I’ll make an easy soup in the Crock Pot in the morning. It will be ready by lunch time.

Last week I did this and it was so good. I peeled and chopped about 5 small potatoes, added a whole bag of frozen mixed veggies, dumped in some lentils (I didn’t measure but used about 1/2 cup, maybe), poured in a pouch of liquid concentrate stock from Massel, lastly added water. I cooked it for about 4 hours then had a great and easy lunch.

Dinner

I’m only planning 3 dinners. I’ll make extra of each so that I can avoid cooking more often. If we need extra dinners I use some of my lunch or breakfast ideas.

What is on your meal plan this week? I’m hearing from a lot of you and you are in “soup mode.” I highly recommend the Minestrone Soup in the meal plan above. If you are in the mood for something a little different check out my my favorite plant-based soups.

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Sept. 14, 2015 Meal Plan and Tips

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Meal Planning saves so much time and money in the long run but it does take a little bit of time investment to start. I always encourage people to start by planning a few meals then plan more as you get practice.

You can always use these meal plans to give you some ideas. Make extra and include leftovers as part of your plan.

Meal Plan Monday

Breakfast

Let’s talk about breakfast. Take some time to consider how much time you have to prepare breakfast every day. You may want tofu scrambles, pancakes, and fresh muffins but most of us don’t have a lot of time first thing in the morning. Instead create a realistic plan.

I make oatmeal quickly in my Instant Pot or in the microwave. Toast and fruit are always quick. Overnight oats don’t take time in the morning but take a little time the night before. We make sweet potatoes in the Instant Pot then reheat them in the mornings.

Tip #1

My best tip is to make a big batch of oatmeal on the weekend then reheat individual portions all week. That allows you to choose different toppings or mix-ins each day.

I’m going to skip lunch for a minute and go to dinner.

Dinner

I take our weekly schedule into consideration when planning our meals. I usually play about 5 days worth of dinners and reuse leftovers when I don’t want to cook and for lunches.

I like to have a little variety like soups, casseroles, pasta and salads. I also like to mix in some things that are really quick and easy to make.

Tip #2

To save even more time spend a couple of hours on one day cooking beans, rice and chopping a variety of veggies. Then each day mix and match foods to create different meals. You can have wraps one day, salads another, burritos, bowls, etc.

Lunch

I saved lunch for last because I like to use dinner leftover for lunch. The Stir Fry doesn’t reheat well but the rest does!

I don’t assign specific days for each meal but will make the recipes that take longer on days I have more time and reserve the quick and easy meals for my busy days.

Tip #3

Double up your dinner recipes to eat for leftovers but always have a back up plan. If you don’t have a back up you’ll end up grabbing fast food or skipping a meal and over eating later. A great back up plan may be frozen burritos, PB&J or single-serving soups.

Don’t get intimidated by meal planning, take 5 minutes and plan the rest of your meals for today (or tomorrow). That is a great start!

 

Before you run off to plan your meals for the week take a moment to enter the Plentils Giveaway! It ends on Tuesday!

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August 31, 2015 Meal Plan Monday

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Almost…so close. One more day until September and I can almost taste it. I’m pretty sure it tastes like pumpkin spice.

I may need to make a batch of Pumpkin Cupcakes to celebrate. Or, if it’s too hot I’ll just make this easy 2 ingredient fruit dip!

Those of us in Arizona are looking forward to the lower temperatures. I really need to plant my fall garden but I’m waiting for it to be a little cooler. Cilantro doesn’t grow in hot temps and this girl loves Mexican food. If I get my garden going I’ll be sure to add more Mexican food to my weekly Meal Plan Monday post.

Plant-Based (Vegan) Meal Plan Monday

Meal Plan Monday

Breakfast

Even my breakfast cravings are in tune with fall favors. Take a look at what I mean. Cereal will be my backup plan.

Lunch

My first grader will get lunch box food while the rest of us eat lunch at home. One of the great things about working from home is that I can just run to the kitchen and heat up leftovers. Often, Jim will make me lunch and deliver it to my desk. Isn’t he a sweetheart?

  • Soup and Sandwiches
  • Leftover Veggie Pot Pie
  • Burritos
  • Steamed Veggies (I like to use potatoes, carrots, onions, broccoli and more)
  • Bean and Rice Bowl

Dinner

I love the dinner’s I’ve planned for this week. The meal plan contains soups and casserole-type meals but I can lighten them up by serving with a side salad.

Have you made the move to fall foods yet or are you still hanging on to summer?

It’s ok to hang on a bit longer. I’m not ready to give up cantaloupe and pineapple yet.

Don’t forget to enter the Bob’s Red Mill Giveaway. It runs through Tuesday, September 1st.