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Plant Based Diet

Meal Plan Monday: How I Plan

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I sit here a fully admit I don’t know what we are eating this week. At the end of the week half of our household will be going on a trip to see family. I did not buy much at the grocery store because I did not want to leave a bunch of food that would go bad.

I thought that this would be a good opportunity to walk you through how I Meal Plan. First I take all of the food we have into consideration:

  • Carrots*
  • Potatoes*
  • A little Spinach
  • Sprouted grain bread
  • Oatmeal*
  • Cooked quinoa**
  • Cooked pinto beans**
  • Several vats of hummus
  • 7 cups of cooked chickpeas**
  • Fresh (but going downhill) Strawberries**
  • Several Gluten Free Cereals*

At the store I picked up:

  • Almond Milk
  • Bananas
  • Apples
  • Broccoli**
  • Freeze-dried Veggies I wanted to try (Bleck…not a fan!)*

Item with * will be fine when I return from traveling and do not need to be used immediately. Items with ** can be frozen and used another time. I have a well stocked pantry and freezer so I have other options available. When my fridge is empty I plan meals based on what produce is the best value while also balancing nutrition and taste.

The Meal Plan

Breakfast will be oatmeal, Breakfast Quinoa, cereal and smoothies.

Lunches will be leftovers, Nachos made with Pinto Beans, PB&J or AB&J, Not So Tuna Salad sandwiches or wraps, and my favorite Spinach, carrot and hummus Wrap.

Snacks will be hummus with fresh veggies, smoothies, chickpeas, and fruit with nut butter.  

Dinner will not be completely planned because I want to focus on using up everything the will not last while I travel. A few of the things that we may eat are:

  • Bean Burrtios
  • Quinoa Tacos
  • Veggie Soup with Chickpeas
  • Steamed Spinach with Chickpeas (I had this yesterday and it was tasty)
  • Nachos
  • Baked Potatoes
  • Potato and Broccoli Soup
Each evening I’ll decide what needs to be eaten and focus on that food type. Some things can be combined like the beans and quinoa to make nachos, or everything thrown together for soup. Most of these things are already cooked so I’ll just have to throw it together and warm it up, or throw it in a pot to simmer. 
 
I also try to eat several different colors of food throughout the day. If I feel like we are missing out on something I’ll make a smoothie because I can throw in spinach, blueberries, pineapple, mango, cherries, or strawberries and feel like we are covering all of or bases. We typically eat a lot of whole grains and carrots so we are rarely missing out on those. 
Do you Meal Plan? It saves me money and frustration each week, give it a try.

Meal Plan Monday: Scavenger Hunt

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Our schedules are returning to normal this week, our big kids are back at their mom’s house and (at least for now) we are healthy. I find myself paying extra attention to every little cough or sneeze, hoping it is nothing. 

Each week when I prepare our Meal Plan I take several factor into consideration; a few of them include:

  • What food we have on hand
  • What food is seasonal/better value
  • Our schedule
  • Likes/dislikes
  • Nutrition/variety

This week I’m also continuing my experiment on my 1 year old. It is not as ominous as it sound. He seems to have some allergies/sensitivities to several foods and it shows on his skin. He has reactions to rice, peanuts, and probably dairy although that has been removed from my diet since he was 9 month and he has never eaten it. My experiment is to see if gluten is also causing a problem. 

My normal grocery trip felt much more like a scavenger hunt, and not a fun one! Since I’m new to the whole gluten-free arena I wanted to find a few convenience foods that would be appropriate for a 15 month old. So I’m searching for vegan, rice-free, peanut free and gluten-free. I did not find much. If you have any idea’s for me please share!

 

On to the Meal Plan

Breakfast this week will be Breakfast Quinoa, buckwheat pancakes, cereal and smoothies. I’m hoping to get more ideas, preferably things my 1 year can feed himself. 

Lunches will be leftovers, wraps, baked potatoes, baked sweet potatoes, and veggie soup.

Snacks will be strawberries, hummus (we have a ton the big kids didn’t touch last week) with veggies and maybe tortilla chips, nachos, fruit with almond butter and smoothies.

Dinner

Monday: Baked Potatoes topped with steamed broccoli and spinach. I like to steam red bell pepper with the spinach for a unique flavor.

Tuesday: Leftovers

Wednesday: Couscous with sauteed veggies (in a veggie broth). 

Thursday: A new Chickpea dish, I’m trying to decide between a few from Happy Herbivore.

Friday: Hopefully this will be a date night so I’ll just make something easy for the boys.

I’m attempting to have an easy week regarding meal prep. I’ll also be juicing for my husband. Everything I cooked last week was nutritious but we ate out a few too many times so this weeks focus will be on simplicity and nutrition. 

I always have good intentions when I make the Meal Plan but I rarely follow it. Life happens and plans change. Sometimes there are just too many leftovers to warrant cooking another meal. Other times I forget to prep/soak something (like Chickpeas). I often use snack time to make sure we are getting plenty of fruit and veggie variety. 

I will likely experiment with making some of my favorite baked goods gluten-free as well. 

Do you have any suggestions for me regarding vegan, gluten-free, rice-free, and peanut free food for a 1 year old? Thankfully he is a really good eater and loves veggies. He devoured my quinoa this morning.  The only veggie he doesn’t like (so far) is cucumber and I don’t like it either. 

2 Step Quinoa Taco “Meat”

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Quinoa taco “meat” is a satisfying, protein-rich option that mimics the texture and flavor of traditional ground meat but with all the benefits of a plant-based diet. Whether you’re vegan, vegetarian, or just looking to incorporate more plant-based meals into your diet, quinoa taco meat is a fantastic addition to your meal plan.

Why Choose Plant-Based Tacos?

One of the greatest advantages of plant-based alternatives is the reduction of saturated fats and cholesterol commonly found in animal products. Quinoa taco meat, in particular, provides a hearty, nutritious filling for your tacos, burritos, or salads without the downsides of traditional ground meat. But why quinoa?

Quinoa is a superfood in its own right, known for being one of the few plant-based sources of complete protein, meaning it contains all nine essential amino acids. It’s also gluten-free, high in fiber, and packed with vitamins and minerals like magnesium, iron, and zinc. This makes it a perfect base for creating a nutritious, meatless taco filling that satisfies both your cravings and your body’s nutritional needs.

The Perfect Meat Substitute

When people switch to a plant-based diet, one of the main concerns is often how to replace the texture and heartiness of meat. Quinoa, with its slightly nutty flavor and chewy texture, is a surprisingly great substitute. It doesn’t have the same mouthfeel as ground beef, but when cooked and seasoned properly, it can mimic the texture well enough to satisfy taco lovers. Quinoa is highly absorbent, making it ideal for soaking up the bold flavors of taco seasonings.

One of the best things about the dish is its versatility. While tacos are the obvious choice, this plant-based filling can be used in a variety of dishes. You can layer it into burritos, sprinkle it over nachos, stuff it into bell peppers, or even use it in salads and grain bowls for an extra protein boost.

Ideal for Meal Prep

Another great benefit of plant-based quinoa taco “meat” is its convenience for meal prep. If you’re someone who likes to have meals ready in advance, quinoa taco meat is a perfect option. You can easily make a large batch, store it in the fridge for up to five days, or freeze it for longer storage. This makes it ideal for quick lunches, weeknight dinners, or even last-minute gatherings.

When you’re ready to eat, simply reheat the quinoa on the stovetop or in the microwave, and it’s ready to go. You can prepare a variety of taco toppings and fillings in advance as well, making it easy to throw together a nutritious, flavorful meal in minutes.

Quinoa Taco “Meat” Recipe

Ingredients

  • 2 cups cooked quinoa
  • 1 tsp salt
  • 1 tsp granulated onion
  • 1 tsp granulated garlic
  • 1 tsp chili powder
  • 1/2 tsp cumin 
  • 1/2 tsp black pepper
  • 1/4 cup tomato sauce

Instructions

Step 1 – Season Quinoa

Stir all seasonings into quinoa. We like a lot of spice so feel free to pair this down if you’re not crazy about a lot of seasoning. 

Step 2 – Add Tomato Sauce

Stir in tomato sauce, I happened to be out so I used about 2 tsp of tomato paste and a little water. If seasonings are not mixing well add a little water or veggie broth. 

Storage

Storage is simple and ensures you always have a quick, healthy meal option on hand. Once you’ve prepared the quinoa taco meat, allow it to cool completely before storing it.

Refrigeration

For short-term storage, place the cooled quinoa taco “meat” in an airtight container and store it in the refrigerator. It will stay fresh for up to 4-5 days. When ready to use, simply reheat it on the stovetop or in the microwave until warmed through. You can add a splash of water or vegetable broth to keep it from drying out during reheating.

Freezing

For longer storage, quinoa taco “meat” freezes well. Transfer the cooled mixture into freezer-safe containers or resealable freezer bags, removing as much air as possible to prevent freezer burn. Be sure to label the containers with the date. It will stay good in the freezer for up to 3 months. When you’re ready to use, thaw it in the refrigerator overnight, then reheat as needed.

More Plant Based Mexican Inspired Recipes

If you like this recipe, you’ll love these plant based meals filled with flavors from Mexico:

Yield: 4 Servings

2 Step Quinoa Taco "Meat"

Try this delicious and healthy plant-based quinoa taco "meat", a protein-packed, vegan alternative perfect for tacos, burritos, salads, and more. Made with quinoa and spices, this easy-to-make recipe delivers bold, satisfying flavors for any meal!

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 2 cups cooked quinoa
  • 1 tsp salt
  • 1 tsp granulated onion
  • 1 tsp granulated garlic
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 cup tomato sauce

Instructions

  1. Stir all seasonings into quinoa. We like a lot of spice so feel free to pair this down if you’re not crazy about a lot of seasoning. 
  2. Stir in tomato sauce, I happened to be out so I used about 2 tsp of tomato paste and a little water.  If seasonings are not mixing well add a little water or veggie broth. 

Notes

Serve in tacos, burritos, salads, etc.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Holly Yzquierdo

Meal Plan Monday: Unscheduled

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This will be a different kind of week for us. Our big kids are visiting this week, at least three of us have a stomach bug that is going around, and we plan to eat out a few times. With all of that in mind the Meal Plan will be a little less planned out this week.

Meal Plan

Breakfast will be cereal, oatmeal, and toast with fruit. It kind of a free for all at breakfast time. We also have leftover pancakes and breakfast stir fry from yesterday’s brunch.

Lunch will be leftovers, PB&J, easy pasta with marinara, wraps or bean burritos. 

Snacks will be hummus and veggies, crackers, apples and banana’s with peanut butter, chips and salsa, and smoothies.

Dinner is a bit up in the air. Since a few of us are a little sick it is hard to plan out our week. We are hoping to go to the zoo one day, my husband and the big kids are planning a trip to the driving range and the big kids will be spending time with friends as well. With that in mind we plan to eat:

Nachos made with quinoa/lentil “meat”, Unfried Beans, guacamole, Homemade Salsa, and faux cheese sauce.

Burritos made with beans, Mexican Rice, and other fixings.  

Fajita’s using my Portobello Fajita recipe along with all of the things I mentioned above. 

I also plan to make some carrot cake cupcakes this week.

Do you notice a trend, yes we love Mexican food. Our big kids who are not plant-based eaters will be very receptive to this menu. We want our new lifestyle to be inviting to them. Hopefully they don’t get sick or else we may all be living on a steady diet of crackers this week.  

Whole Wheat Cherry Muffins

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One year ago if someone would have mentioned whole wheat muffins I would have thought of dry, unappetizing bricks. I couldn’t be more wrong. These plant-based are delicious. 

Whole Wheat Cherry Muffins that are plant-based and delicious.

Now that I’ve been enlightened I think of delicious treats, add in a little fruit and I think of tiny bites of heaven. I love a good whole wheat product. 

Before we transitioned to a plant-based diet, my idea of muffins were closer to cupcakes. Super sweet and full of oil.

These muffins have no added fat or dairy making them a healthy choice.

Cherry Muffins that are whole wheat and vegan.

Whole Wheat Cherry Muffins

These are a nice dessert, snack or as an addition to bunch.  You can substitute blueberries for the cherries for variety. These are not super sweet which I know a lot of you appreciate.

Cherry Muffins are whole wheat, plant-based and vegan.

How to Make Whole Wheat Cherry Muffins

Ingredients

  • 2 cups whole wheat pastry flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • ½ cup turbinado sugar
  • ½ cup applesauce
  • 1 cup plant milk
  • 1 cup diced cherries (I use frozen cherries that I buy from Costco)

Instructions

Step 1 – Preheat

Preheat oven to 350 degrees.

Step 2 – Mix

In a big bowl, mix all dry ingredients (flour, baking powder, baking soda, salt, sugar).

Step 3 – Add Applesauce and Milk

Add applesauce and milk and mix.

Step 4 – Add Cherries

Add cherries and mix until just combined.

Step 5 – Pour Batter

Pour batter into paper muffin liners until 2/3 full.

Step 6 – Bake

Bake for 25 minutes.

Step 7 – Test

Test for doneness with a toothpick. Then let cool.

Whole Wheat Cherry Muffins

Cherry Muffins that are whole wheat and vegan.

Cherry Muffins that are whole wheat and vegan.

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes

Ingredients

  • 2 cups whole wheat pastry flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ½ tsp salt
  • ½ cup turbinado sugar
  • ½ cup applesauce
  • 1 cup plant milk
  • 1 cup diced cherries

Instructions

  1. Preheat oven to 350 degrees.
  2. In a big bowl mix all dry ingredients.
  3. Add applesauce and milk and mix.
  4. Add cherries and mix until just combined.
  5. Pour batter into paper muffins lines until ⅔ full.
  6. Bake for 25 minutes.
  7. Test for doneness with a toothpick then let cool.

Notes

Frozen cherries work great.

Did you make this recipe?

We'd love to see it! Tag us and use #MyPlantBasedFamily!

© Heather Mayes

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Meal Plan Monday: Back to Basics

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I love good food! LOVE IT! I’ve been eating a Plant-Based diet for 6 months and my taste buds are still changing, I’m loving food I never liked before and giving new foods a chance. I like to try something new every week when possible.

This week we are craving a return to simple foods, the foods we are when we first started our journey of healthy eating. Plenty of fresh fruits and vegetables along with whole grains. My Meal Plan this week will not be sexy but it provide nourishment and comfort. The picture above is our fruit and a few of our veggies for the week. We also have 3 bunches of banana’s not pictured along with spinach, 5 lbs of carrots, red bell peppers, celery, kale, beets, sweet and white potatoes. We normally don’t get so many tomatoes but I’ll be making salsa soon!

Meal Plan

Breakfast will be oatmeal, smoothies made with fresh and frozen fruit (and kale and spinach), toast with peanut butter and fruit, and maybe even a bowl of cereal.

Lunches are usually dinner leftovers for us but right now I’m hooked on wraps. I’ve been eating wraps made with spinach, bell peppers, carrots and hummus. So good!

We eat lots of snacks too. I love fresh veggies and hummus! Yes I’m on a big time hummus kick. I just bought more dried chickpeas so hopefully I’ll experiment with more hummus recipes. I love hummus with carrot sticks (and do does my 3 year old) so were go through a lot of carrots, 5 lbs last week! Fresh fruit and smoothies are a good snack too. Last week I let my boys have a lot of crackers so I’ll be reigning this in this week.

Dinner

Monday: Baked Potatoes with broccoli

Tuesday: Beans and barley, this will be my first attempts at cooking pearl barley. We will have additional veggies as well. I’m also planning on making homemade salsa.

Wednesday: Couscous with steamed broccoli and spinach

Thursday: Soup, yay! I’ll use various odds and ends (including any veggies that I forgot to use previously.

Friday: This is usually a date night so I don’t cook a big meal.

On the weekends we eat leftovers. I’ll often pull everything out that we need to eat and we will create a meal out of that. This weekend our big kids are coming to visit for a week! We are very excited to see them! Since they are teenagers I will be doing A LOT more cooking. The eat a typical teenager diet so it will be interesting to see if I can win them over with my Plant-Based cooking. More about that next week.

Is your Meal Plan ready for the week?