My Plant-Based Family

Eating Whole Food, Plant-Based Diet recipes, On a Budget.

Planning

Meal Plan Monday

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Pasta with Broccoli

I have tried menu planning in the past. Typically, I’d do well for a month or two then fall off the wagon. Before eating a plant based diet, I would plan the menu based on what meat was on sale or stocked in my freezer. In my old way of thinking meat made the meal.

Now I have to get much more creative. I buy in bulk and right now I have humongous amounts of spinach and broccoli; OK I usually have lots of spinach and broccoli. I also have a lot of cooked beans and grains. If I waited until Monday night to decide and prepare dinner we would eat cereal. By having some things pre-made I can make a hot, fresh meal; even when my kids are screaming and hanging on to my legs as I move about the kitchen.

This week’s Meal Plan

Breakfast is usually oatmeal, toast, cereal or leftover pancakes.

Snack can be leftovers, fresh fruit, or smoothies. Cookies and muffins also make a regular appearance.

Lunch is typically leftovers or sometimes a sandwich or a wrap. My favorite lunch is throwing together leftover grains, beans, and seasonings or salsa.

Dinner

Monday: Pasta with Broccoli and Spinach, I’ll make a sauce but I never know what kind it will be until I’m done.

Tuesday: Enchilada Soup

Wednesday: Stir Fry

Thursday: Black Bean Burgers, potatoes, and green beans

Friday: Dinner Out!

My menu plan is not set in stone, in fact there is a good chance the the black bean burgers will be cut altogether.

I don’t plan the weekend meals unless we have something special going on. I usually make pancakes on Sunday morning and we eat leftovers all weekend. I like to cook large batches of beans and grains to get ready for the new week.

Have you planned your menu for the week?

 

Plan for Success

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Last night I didn’t really feel like making dinner. Have you been there? Fortunately I had prepared a number of basic ingredients so dinner was a breeze, a warm, delicious breeze. I reheated cooked quinoa and black beans, while steaming spinach, broccoli and red bell peppers. I added a few seasonings and I had a delightful dinner. 

You’ve heard it said, “those who fail to plan, plan to fail.”

If I hadn’t been prepared we would have probably gotten take out. We still get our fair share of take out but it is typically bean burritos or hummus and pitas. I know we are wild!

If your new to this pick one or two things to try. When we began eating a plant based diet I would make a large batch of pinto beans and a large batch of brown rice. If you’ve never made beans it is really easy. 

Making Beans: A Quick How To

  1. Buy dried beans (any variety)
  2. Look through the beans for debris like sticks and rocks. I like to do this by spreading beans out on the counter. I also discard and gnarly looking beans.
  3. Rinse the beans. I pour them in a large colander to rinse them.
  4. Put your beans in a large pot and fill with water. Your beans will likely double in size so make sure you have plenty of room. Let the beans soak overnight.
  5. The next day rinse your beans again, sometimes I skip this rinse, and add clean water to the beans.
  6. Cook. It will likely take a few hours, depending on the type of beans.  Once the beans start to boil turn the heat down so they simmer. I like to place a wooden spoon on the top of my pan to keep the beans from boiling over. 
  7. You can add spices or veggies now. If your not sure how you will be using they beans you may not want to season them. I always add onion and garlic to my pinto beans, for example, but I do not season my black beans. 
  8. The beans are done when they are soft. You can remove a few beans with a spoon and lightly blow on them, if the skin peels away they are done.

Why I love beans?

  • Inexpensive
  • High Protein
  • High Fiber
  • Easy to make
Beans are also versatile. One large pot of beans can be eaten plain, made into chili, burritos, eaten “unfried” as opposed to “refried,” made into veggie burgers, nachos, or into a layered casserole. They also freeze well.
Vegan Chili

This is the chili I made last week. There were two problems with it. First, the recipe only made enough for two adults with a little bit of leftovers. Second, since I used canned beans and didn’t soak and cook them myself they made us, ahem, gassy. But don’t tell anyone because that would be embarrassing. 😉

I’ve revamped that recipe, you need to try this delicious vegan chili!

You can make beans even faster in the Instant Pot!