Plant-Based Meal Plan

I’m back with a new plant-based meal plan. Since I lasted shared mid July, we have successfully sold our house and downsized into a new one. My kitchen is unpacked and I’m ready to start cooking.

Plant-Based Meal Plan

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I was just putting my grocery list together for pickup tomorrow morning. Do you use grocery pickup? It’s so easy.

Since my boys have started school, breakfasts will be quick and easy. My husband and I will be having leftovers for lunch, especially with the delicious meals we have planned.

Plant-Based Breakfast

As much as I’d love to make Tofu Scramble for breakfast, we usually stick to quicker foods on school days. Although, Tofu Scrambles reheat really well. Most days we will have cereal with rice milk, toast with fruit or bagels. I may make my Peanut Butter Overnight Oats to have available for breakfast or a mid day snack! My husband usually sticks to fruit and veggies. There’s always a chance I’ll make us smoothies to accompany our breakfast or oatmeal if we need something heartier.

Plant-Based Lunch

I love eating leftovers for lunch. Some things are better than others. Tuesday’s and Wednesday’s dinners are going to make fantastic leftovers! On day’s we don’t have leftovers I may make a big salad or a sandwich. I can make a quick and easy Chickpea Noodle Soup or Plant-Based Mediterranean Bowl in a pinch.

Plant-Based Meal Plan

Monday: Pasta with veggies and side salad. I’ve got a great Sweet and Tangy Salad Dressing to go with it. This meal is a winner because we can all pick and choose our own veggies to some extent. One kid loves raw carrots, the other raw broccoli and they both like salad with balsamic vinegar.

Tuesday: Tofu Stir Fry with rice or noodles. I’ll admit that this one is for me. I’ve been craving Asian flavors for weeks. I’m not sure what sauce I’ll use yet so send me your recommendations!

Wednesday: Mexican Casserole. So easy and so good! I have several recipes but I’m sure I’ll use my Instant Pot version for this one. This will make great leftovers for lunch too.

Thursday: Instant Pot Baked Potatoes with steamed broccoli and maybe Creamy Brown Gravy. I love potatoes! This is one of the easiest things to make in the Instant Pot. I usually have my 10 year old make these for me. I’ll take over when it comes to steaming veggies and making gravy.

Friday: Plant-Based Nachos with Refried Beans, dairy-free queso and plenty of salsa. Since Mango is plentiful now I may make my Mango Salsa too! Don’t forget jalapenos!

What are you eating this week? On Prime Day I bought the Mealthy Crisp Lid but we packed it as soon as it came in. I may give it a try this week. If you’ve been wanting to try air frying but don’t want to deal with the space an air fryer requires, take a look at the Mealthy Crisp Lid.

Plant-Based Meal Plan

I used to look forward to summer because it meant the kids were home and we weren’t as busy. This summer, that is not the case. We have appointment after appointment. I definitely spend less time cooking and encourage the kids to make their own meals when possible. They make a lot of toast!

Plant-Based Meal Plan

Plant-Based Meal Plan

I’m going to continue this new style of posting the meal plan. Instead of planning every breakfast, lunch and dinner, I share a few breakfast ideas, a few lunch ideas then week night dinners. This has been working well and is easier since we usually repeat breakfasts and lunch anyway.

Plant-Based Breakfast

This week is less hectic than last week so I expect oatmeal to make another appearance. I’ll have time to make Instant Pot Oatmeal but I will also prepare a few Peanut Butter Overnight Oats jars. These little jars are perfect for quick and easy breakfast or a delicious snack. Plus, they are a great little package of fiber.

Plant-Based Lunch

Over the weekend I prepped ingredients for my Mediterranean Bowls. They are so good and so easy! My husband still has Broccoli and Rice Casserole to take to lunch from when I made it last week. Check out my Instagram Story Highlights to see me make it, start to finish. We’ll also have Veggie Sandwiches or pita sandwiches and other leftovers.

Plant-Based Dinner

Monday: Broccoli Potato Soup is so easy and so good. Everyone in the house will eat it. Another thing I love about this soup is that it reheats so well. I used to make a version of this in the Crock Pot but now I usually stick to this Instant Pot version.

Tuesday: Tofu Kabobs with Oil-Free Fried Rice is a favorite that I don’t make often enough.  I love the sweetness of the pineapple with the savory flavor or the tamari (or soy sauce if you can have gluten). You can use your favorite sauce.

Wednesday: Tostadas are one of the easiest  meals you can make and totally underrated. You can make your own beans, here’s my favorite recipe, or use canned. These are completely kid friendly because it’s basically a big chip with beans on top and a little lettuce and tomato.

Thursday: Fiesta Pasta is an old recipe where I use my faux cheese sauce as a pasta sauce. It’s kinda like a mac and cheese with beans, tomatoes and corn. If your family doesn’t go for things being mixed together like this you may want to skip it. The good new is you can spice it up with green chilies, taco seasoning or salsa. The recipe is pretty mild as written but there is always room to adapt it to your family.

Friday: Beefy Lentil and Veggie Soup is so hearty! It’s pure comfort food. You can make it on the stove or in your Instant Pot.

What are you eating a lot of right now? Any My Plant-Based Family recipes?

Plant-Based Meal Plan

This week may be one of our busiest this month. My plant-based meal plan will be filled with simple recipes because my kids have 7 appointments, including Steven’s chemo, and we are packing our house since we are moving soon, oh and you know, our normal work schedules.

Plant-Based Meal Plan

Plant-Based Meal Plan

I probably have a couple of weeks before I pack up my whole kitchen but I am limiting my cooking. Mostly, I don’t want a big mess. I did some meal prep today and cooked my One Pot Broccoli and Rice Casserole for lunches this week. My husband loves it and it makes 4-6 meals. Last week, our youngest ended up eating most of it.

I’m also craving salads so I’ll be enjoying those as well. I think it’s the heat but hummus, veggies and salad are calling my name. We just bought a bunch of fresh produce but I’m still working on eating the foods in my freezer and pantry so I have less to move.

Plant-Based Breakfast

We will continue on our cereal trend this week. I’ll also have a few overnight oats ready to go. The Peanut Butter Overnight Oats is a favorite and get’s a lot of pins on Pinterest. We also have fresh strawberries and blueberries so I’ll probably make my standard Overnight Oat recipe too!

Plant-Based Lunch

Lunches will be leftovers, Broccoli Rice Casserole, Big Salads or sandwiches. I have hummus and I’m thinking about making my Red Pepper Dip which is one of my favorites.

Plant-Based Dinner Meal Plan

Monday: Plant-Based Mediterranean Bowl is so easy. The only thing that needs to be cooked is the quinoa and the leftovers are fantastic!

Tuesday: Texas Style Chili and oven baked fries will be a nice treat after a long day at the doctor. This is Steven’s chemo day and it starts really early in the morning and we won’t get home until after lunch.

Wednesday: Black Bean Mango Salad is perfect this time of year! Canned beans make this salad hearty and the mango makes it sweet and refreshing! I may make my Mango Salsa and use that instead. Either way, it’s going to be good.

Thursday: Instant Pot Black Beans and Rice is just too easy. It’s a huge recipe so I may reduce it by half. It isn’t very spicy, which means your kids will eat it. We spice up our individual bowls. I love cilantro and lime, or just a bunch of salsa.

Friday: Plant-Based Nachos! I can’t help it, Friday night is a good night for nachos! I love chips and salsa and add refried beans and you have a meal!

What are you working on this week? I’d love to hear what you are cooking!

Freezing Plant-Based Foods

A few weeks ago I sent out my weekly, with tips for freezing plant-based food. It was a popular topic and I often get questions about which meals can be frozen.

tips for freezing plant-based foods

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It takes some trial and error to figure out which plant-based foods freeze well. I’ve found foods like soups and casseroles typically do OK when they’re frozen and reheated though the texture may change. For example, I always cook my rice so that it’s sticky. Frozen and defrosted rice will lose it’s stickiness every time. It still makes a great addition to soups, burritos, etc.

Tips for Freezing Plant-Based Foods

Cool Before Freezing

The important thing is to make sure you are freezing food that is already cooled off. You may need to let foods cool on the counter, then further cool them in the fridge before putting them in the freezer.

Do not put containers straight from the freezer into the oven. Even high quality baking dishes can shatter from rapid temperature change. There are some companies that make bake ware specifically for freezer to oven use but don’t assume yours will work. I haven’t tried this. I’m too afraid of shattering my pans.

Avoid Contact with Air

If you are freezing something like Banana Bread or Bean Burritos, wrap it in parchment paper or wax paper, then place in a freezer proof container or freezer bag. I used to make big batches of burritos and wrap them in parchment, then reuse the same freezer bag forever! I’m eyeing a set of reusable storage bags that look perfect for the job.

Even casseroles or other foods will taste best if they are carefully wrapped to reduce open air exposure. If you are freezing something in a casserole dish or bowl, consider covering it with a layer of foil or some other type of wrap to minimize the exposure to air. This will help with freezer burn.

Leave Room for Expansion

Soups and casseroles need room to expand once they’re frozen. If you are using a jar or glass container, make sure you leave a couple of inches at the top for expansion. Containers can break if there isn’t enough room for the food to expand as it freezes.

Flash Freeze

Some foods like fruit, veggies, burritos and any other foods you don’t want frozen in a clump, should be flash frozen. After the food cools, place it on a baking sheet or cutting board, and place it in the freezer. Once it’s frozen, place the individual items in a freezer bag or container.

My Favorite Plant-Based Foods to Freeze

I don’t freeze things that have pasta but there are many frozen food companies that sell frozen pasta dishes that it should work. If you’ve successfully frozen recipes with pasta send us your tips!

What are your favorite foods to freeze? Do you have tried and true methods for freezing your favorite foods?

Chocolate Chia Overnight Oats

I’m going to let you in on a secret, I’ve got one heck of a sweet tooth and I’m a chocolate lover. When I came up with this recipe, I was looking for a chocolate treat to curb my cravings. This Chocolate Chia Overnight Oats delivers!

Chocolate Chia Overnight Oats

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The flavor of these Chocolate Chia Overnight Oats most closely reminds me of the milk leftover after a big bowl of chocolate flavored cereal. My whole life, before going plant-based, I would eat chocolate cereal. Not usually for breakfast, usually at night or as a snack. As a kid Count Chocula was my favorite, later as a teen and young adult, I’d buy big bags of generic chocolate pebble cereal.

You know I have several overnight oat recipes, I thought chocolate would be a great addition and perfect for an afternoon snack or dessert. Of course, you could eat this for breakfast.

You can make it healthier by adding fresh strawberries or more decadent by adding mini chocolate chips! I’m a huge fan of Enjoy Life Foods chocolate chips and use those exclusively in all my baking. I’ve also made these with chopped almonds!

Need a decadent chocoChocolate Chia Overnight Oats recipe

Chocolate Chia Overnight Oats



  1. Choose a jar with a lid, add chia seeds, cocoa powder, maple syrup and rice milk. Stir well.
  2. Dump in oats and give it another stir.
  3. Secure lid and place in the refrigerator. Let it set for at least 2 ours or over night. Enjoy in the next 5 days.

Chocolate Chia Overnight Oats recipe

Chocolate Chia Overnight Oats

This decadent Chocolate Chia Overnight Oats recipe may be better suited for dessert than breakfast. Rest assured, it's perfect for chocolate lovers.
Prep Time5 mins
Total Time5 mins
Course: Dessert
Keyword: Chocolate, Overnight Oats
Servings: 1


  • ½ tbsp chia seeds
  • 1 tsp cocoa powder
  • 1 tbsp maple syrup
  • ½ cup rice milk or plant-based milk of your choice
  • ½ cup oats

Optional Add Ins

  • 1 tbsp chocolate chips
  • ¼ cup sliced strawberries
  • 1 tbsp chopped almonds


  • In a jar or 8-10 ounce container, add chia seeds, cocoa powder, maple syrup, and rice milk. Stir well.
  • Add oats and stir again.
  • Close the lid and place in the refrigerator for at least 2 hours or overnight. Add any optional ingredients like strawberries, or chocolate chips before eating. Enjoy within 5 days.

Have you had chocolate oats? Do you think it’s breakfast or dessert?