Plant-Based Meal Plan

I’ve been spending a lot of time working on new recipes and taking new photos of old recipes. It can take a while before those new recipes show up in my Plant-Based Meal Plan! It’s a lot of fun for me though, especially when I know you are going to love the outcome.

Last week I planned to share a new Apple Oatmeal Muffin recipe but I shared my Best Veggie Broth’s instead. I plan to share the muffin recipe this week. I also tested another kind of flour to give you more options.

Plant-Based Meal Plan

Plant-Based Meal Plan

This week we will plan to cook a few times and enjoy leftovers throughout the week. I just made a couple of batches of my Veggie Broth Mix that I’m looking forward to including in this week’s recipes.

Plant-Based Breakfast

This week, Instant Pot Breakfast Rice is making a comeback! We love this delicious, hearty breakfast. It’s a great break from oatmeal. I may make a batch of my Pumpkin Granola too.

Plant-Based Lunch

This week I’m planning to eat some of the leftovers in my fridge. I have One Pot Broccoli and Rice, Chickpea and Rice Soup and Taco Soup! I made the soups toward the end of last week and they need to be eaten. Once they are done I fully intend to dive into Veggie Sandwiches! I love having veggie focused lunches.

Plant-Based Dinner

Monday: Vegan Goulash is an easy-to-make recipe I’ve been developing. I haven’t published it yet but I love it! I just couldn’t bring myself to share it over the summer when it is super hot. Now that fall is on it’s way I’ll plan to share it soon.

Tuesday: Instant Pot Black Beans and Rice! This is one of my most viewed recipes! It makes a ton so I’ll sometimes half it if we don’t want to eat it all week. This recipe is a basic, mild recipe. You may want to spice it up but since my kids don’t like spicy foods, I make it this way, then spice up the the grown up servings.

Wednesday: Minestrone Soup is so good! I love all the different veggies! I’ve been thinking about it since I shared my posts about my favorite veggie broths. I’ll cook the noodles separate so they don’t continue to absorb all the broth.

Thursday: Leftover Black Beans and Brown Rice! We may eat this with tortillas.

Friday: Chickpea Nuggets, Mashed Potatoes and Brown Gravy is a family favorite! I don’t make this often because it’s a bit more labor intensive but we always love it when I do!


What are you eating this week? Any new recipes? If you make some of mine, I’d love to see them! Tag me on Instagram!

Best Veggie Broth

Do you use Veggie Broth in your plant-based cooking? For us, a good Veggie Broth can make or break a meal. Thankfully, I’ve found the best Veggie Broth options!

Best Veggie Broth

Shortly after switching to a plant-based diet I created my Dry Veggie Broth Mix. I missed the deep, savory flavors from my previous diet but wanted to continue to eat healthy. I tried several brands but liked mine the best. Luckily, I’ve discovered a few that I enjoy when I’m not up for making my own.

Best Veggie Broth Options

I’ll share all my favorites and why I like them. I’d love to hear if you know some I should add to the list.

Dry Veggie Broth Mix

Dry Veggie Broth Mix

I may be biased but I’ve heard from countless people that say this Veggie Broth Mix is life changing. Not just good, LIFE CHANGING! I have to agree.

The good news is that you can easily adapt this recipe to suit your tastes. If you can’t have nightshades, just remove those ingredients. If you can’t have salt, leave it out! It still tastes great. The only ingredient that you need to include is nutritional yeast. It pretty much gives it the flavor and is the carrier for the rest of the spices.

I always double the recipe and keep it near my stove for a quick and easy broth. It lasts a long time in a glass jar.

My recipe uses one tablespoon of mix for each cup of water. If you blend it in a blender or food processor it will be finer and you can use less. I add it to soups (obviously) and many other foods like rice, pasta, popcorn and even sprinkle on potatoes or other veggies.

Veggie Broth

Veggie Scrap Broth

No doubt you’ve seen videos and heard of people who use veggie scraps to make veggie broth. It’s a great way to use up the odds and ends of veggies. You just need a bag or big jar and room in the freezer. Then once your bag is full, boil, then strain your veggies.

The downside of this is that you will forfeit room in your freezer, first for the scraps, then for the broth. You’ll also want to make sure you don’t have too many spicy or bitter scraps that may give your broth an off putting flavor. No one wants to sit down to a warm bowl of soup and taste bitter flavors.

Veggie Broth

Store Bought Broth Mixes and Bouillon

Seitenbacher Vegetable Broth and Seasoning is a favorite introduced to me by Anne at Recipe for Life. It tastes great and is perfect for a quick broth. The ingredients are really similar to my homemade version but I’ve been enjoying this one. I haven’t made a batch of mine since we started packing up our kitchen to move.

Better Than Bouillon Organic Vegetable Base is another favorite and the first veggie broth I tried. This one has to be kept refrigerated so it might be slightly less convenient but it tastes fantastic! I’m not as crazy about the ingredient list but the flavor might persuade you.

There are many others out there that I haven’t tried. I encourage you to read the ingredients and buy a small package to make sure you like the flavors. I’ve tried some brands that were not good but had so much I didn’t want to waste.

What’s the best veggie broth for you?

That will depend on your dietary needs and tastes. If there are foods you are allergic to, sensitive to, or just avoiding, making your own broth is the way to go! If you have room in your freezer and a good variety of veggie scraps, try making your own and store it until you are ready. If you don’t have room in your freezer, give my Dry Veggie Broth Mix a try!

Broccoli Potato Soup

Using your Veggie Broth

Veggie Broth isn’t just for soups! I use my veggie broth to give a little more flavor to pasta and rice dishes. It also works well when cooking veggies without oil. Just use a little broth to deglaze the pan and keep veggies from sticking.

I’ve even been known to make me a cup of broth when it’s cold. It’s so comforting!

And yes, soups are always a great choice. Here are a few of my favorites!

Do you use veggie broth? What’s your favorite? 

Vanilla Coconut Chia Pudding

In my last meal plan I shared how one of my son’s recently decided he liked walnuts and has been asking for coconut. I decided Vanilla Coconut Chia Pudding was a great way to put those together.

Vanilla Coconut Chia Pudding

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Of course, there are many ways to mix and match ingredients in chia pudding. Chocolate has always been my favorite but my youngest loves strawberries to Strawberry Chia Pudding is a great fit for him.

If you aren’t familiar with chia seeds now is the time to give them a try. We’ve been chia seed fans for at least 8 years. I keep them in a shaker bottle and I will sprinkle them on foods often. Toast, oatmeal, anything with peanut butter! I also include chia seeds in most of my overnight oat recipes! Check out my Chocolate Chia Overnight Oats!

Some people love chia water! They just add chia seeds to a bottle of water and shake it up. The seeds soak up the water and congeal a bit. It’s an interesting experience. If you try it let me know!

Chia pudding is a great make ahead breakfast or snack. For those of you who would like to meal prep this recipe is a great one to include, you don’t even have to cook it. Just blend and pour, then wait.

Vanilla Coconut Chia Pudding

If you aren’t into coconut and coconut milk, almond milk and almonds make a great swap for the coconut. I live in a family of coconut lovers, I’m the last hold out but this recipe may convince me yet.

Vanilla Coconut Chia Pudding

This recipe makes 4 servings. I like to leave it over night before enjoying, but at least 2 hours in the fridge will work.

Ingredients

  • 2 cups plant-based milk (I used coconut)
  • ⅓ cup chia seeds
  • 4 tsp maple syrup
  • 1 tsp vanilla extract
  • 4 Tbsp shredded coconut

Do

1. Add all ingredients to blender jar and blend for 15 to 20 seconds.
2. Let sit for about 5 minutes. Scrape down sides of blender jar and blend for 20 seconds more (I use speed 3 on my Blendtec blender).
3. Pour into individual jars or bowl, then cover and refrigerate overnight, or for at least 2 hours.
4. Garnish with fruit, coconut flakes, or your favorite nuts or seeds. Serve cold.

Will keep for up to 5 days in the fridge. Great for breakfast, snack, or dessert!

If you don’t have a Blendtec, you can use a different blender or just give it all a good stir. I use my Blendtec almost every day, depending on the season, and I love how well it mixes everything up for this recipe. If you shop on Amazon, make sure you are a Prime member (or try Amazon Prime 30 Day Free Trial) and click the box to use the coupon for additional savings.

Vanilla Coconut Chia Pudding

Your family will love this Vanilla Coconut Chia Pudding. Add your favorite fruit, coconut flakes, nuts or seeds. It makes a great breakfast or snack.



Prep Time10 mins
Refrigerate2 hrs
Total Time2 hrs 10 mins
Course: Breakfast
Keyword: Chia Pudding
Servings: 4

Ingredients

  • 2 cups plant-based milk I used coconut
  • cup chia seeds
  • 4 tsp maple syrup
  • 1 tsp vanilla or vanilla extract
  • 4 tbsp shredded coconut

Instructions

  • Add all ingredients to blender jar and blend for 15 to 20 seconds.
  • Let sit for about 5 minutes. Scrape down sides of blender jar and blend for 20 seconds more (I use speed 3 on my Blendtec blender).
  • Pour into individual jars or bowl, then cover and refrigerate overnight, or for at least 2 hours.
  • Garnish with fruit, coconut flakes, or your favorite nuts or seeds. Serve cold.

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?