My Plant-Based Family

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

Vegan

August 28, 2017 Plant-Based Meal Plan

by Leave a Comment

This week’s meal plan is focused on some of our easiest plant-based favorites! My goal is to do some batch cooking with a few basics, like unfried beans,  and use those in a lot of meals in this weeks meal plan.

We love Mexican food so that heavily influences our meal plan every week. In fact, we could have Mexican food every day and be completely happy!

Check out thisPlant-Based Meal Plan with easy family-friendly recipes!

This page contains affiliate links.

Simple Plant-Based Meal Plan

Monday

Blueberry Muffins with fresh fruit or smoothies

Veggie Sandwich

Instant Pot Mexican Casserole

Tuesday

Blueberry Oatmeal

Burritos with leftover casserole

Minestrone Soup (I’m attempting it in the Instant Pot!)

Wednesday

Breakfast Hash

Soup and salad

Bean and Rice Burritos made with Unfried Beans and Mexican Rice

Thursday

Chia Porridge

Leftover Burritos

Tostadas and Mexican Rice

Friday

Steel Cut Oats with apples and blueberries cooking in the Instant Pot

Baked Potatoes

Plant-Based Nachos using the leftover beans and rice

One of the benefits of this type of meal plan is that I only cook a few things, then I reuse ingredients in several meals. It saves time cooking since I’ll effectively only cook the Mexican Casserole, beans, and rice for dinner. I’ll reuse these in most of the other lunch and dinner meals.

Do you like to batch cook? What do you normally make and how do you use it?

August 21, 2017 Plant-Based Meal Plan

by Leave a Comment

Whether you are new to a plant-based diet or long time plant-based eater, having a plant-based meal plan is a great way to make sure you stay on track with healthy eating. The simpler the meal plan, the easier it is to follow.

This week’s meal plan offers a lot of plant-based recipes. I like to show a full menu, but to keep it simple, I’ll only cook a few of them but double the portions so we can have leftovers. This week’s meal plan uses a lot of pantry staples and basic fresh ingredients that we always have on hand. You can follow along on Instagram to see what we end up eating.

Another thing we do to keep things easy is a grocery pick up. Depending on where you live, some stores allow you to shop for your groceries online or through an app, set a pickup time, then drive to the store. Then an employee brings the groceries out to your vehicle. This is so helpful if you have small children you don’t want to take in the store or have a really busy schedule.

This page contains affiliate links.

Plant-Based Meal Plan

Don’t worry about following the whole plant-based meal plan. Let this week’s meal plan inspire you to try new recipes!

Monday

Instant Pot Oatmeal with diced apples or blueberries

Baked Potatoes

Plant-Based Nachos! You have to try these!

Tuesday

Toast with fruit

Veggie Sandwich

Mexican Casserole

Wednesday

Overnight Oats

Burritos using leftovers

Chickpea and Rice Soup in the Instant Pot

Thursday

Instant Pot Oatmeal

Soup and Salad

Busy Night Pasta

Friday

Toast or bagels with peanut butter and fresh fruit

Leftovers

Tofu Kabobs (made in my Air Fryer) and a side dish

Have you heard of the Plant Fit Summit? Don’t miss this free, online event with 33 renowned doctors, elite athletes and people who’ve been through the worst challenges, reveal how you can live your life the way it’s meant to be lived: healthy, active and fun.

The summit runs September 1-10! Sign up today!

Pineapple and Tofu Kabobs

by 5 Comments

These Pineapple and Tofu Kabobs are the perfect introduction to tofu!

These easy Tofu Kabobs are a great way to introduce your family to tofu!

When we first went plant-based I was a little afraid of tofu. I had never tried it and didn’t know what to expect. Years later, I’m happy to say that we love tofu. We don’t have it often but when we do it’s a crowd pleaser.

Cooking Tofu

There are a few different ways I like to eat tofu; we eat it crumbled in a tofu scramble, diced and cooked in a skillet, or cooked in my Air Fryer.

When I bought my GoWiseUSA Air Fryer I had two things I wanted to make, crispy fries and Tofu Kabobs.

Grilling isn’t an option for us. Our grill is pretty old and since we stopped cooking meat, we stopped using it and it fell into disrepair. Broiling and roasting in the summer is out because we live in Arizona and it’s too hot. In the summer, I don’t use my oven because it heats up the house.

You can definitely make these on the grill or in the oven if you don’t have an Air Fryer. I’ve even cooked them in a skillet but they don’t cook as evenly since the individual veggies and tofu pieces don’t all touch the surface of the pan at the same time.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

When I came up with this recipe, I really wanted to mimic the kabobs we used to make on our grill. Those had meat but the tofu was a great replacement. I also wanted to add my favorite veggies! Grilled bell peppers and onions are my favorite veggies to grill! Turns out, they are also great in the Air Fryer.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

If you are new to making tofu there are a few things to know.

First, tofu will take on the flavors of the other things you are cooking, so season your food well.

Second, tofu is packed in water and absorbs it like a sponge. You’ll want to squeeze it out. I used to put it between two plates and put heavy books on top. I recently bought an EZ Tofu Press and it’s much easier to use.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

Pineapple and Tofu Kabobs

Get your wooden skewers ready for these easy and delicious kabobs.

Ingredients for Tofu Kabobs

  • 1 block firm tofu
  • 1 pineapple, cubed
  • 1 onion, chopped into large chunks
  • 1-2 bell peppers, chopped into large chunks

Ingredients for Marinade

  • 1/2 cup tamari (or soy sauce or Braggs Liquid Aminos)
  • 1/2 cup water
  • 1/4 cup maple syrup
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground ginger
  • Optional sriracha

Do

  1. Press tofu to remove excess water. This will take about 10 minutes. While the tofu is pressing, soak wooden skewers in water. I broke mine in half so they would fit in my Air Fryer.
  2. Mix up the marinade in a shallow bowl or baking dish.
  3. Cube the tofu, then place the tofu in the marinade to soak for about 10 minutes.
  4. Chop veggies and pineapple and set aside.
  5. Build the kabobs by alternating veggies, tofu, and pineapple on the skewers.
  6. If cooking in Air Fryer, at 320° for 15 minutes, shaking after 10 minutes. If cooking in a skillet, stir or turn tofu, pineapple, and veggies until lightly browned on all sides.

These easy Tofu Kabobs are a great way to introduce your family to tofu!

Use these spices and ingredients as a starting point, add your favorites like mushrooms, grape tomatoes, zucchini, and more!

You should know that the veggies cook way faster than the tofu. If you use small chunks of veggies and big chunks of tofu the veggies will dry out if you cook them longer than 15 minutes.

One last tip! Use the leftover marinade to cook your quinoa, rice or noodles! If you are sauteing the veggies in a pan instead of making kabobs, use the leftover marinade in the skillet. The photo below is pineapple, tofu, and veggies that were sauteed in a skillet. No oil was used, just the marinade or a little water to keep it from sticking.These easy Tofu Kabobs are a great way to introduce your family to tofu!

What are your favorite (plant-based) kabob ingredients?

August 7, 2017 Plant-Based Meal Plan

by 2 Comments

We started back to school last week. I was happy our meal plan was easy because it was a busy week. This week is the first full week of school so I’ll have more easy meals on my mind and on my plant-based meal plan.

So far, we have a great breakfast routine on school days. My boys have been requesting oatmeal every day and I’m happy to make it for them. It’s super easy and super healthy! This week, I’m expecting to serve oatmeal with diced apples and raisins every morning.

We normally stick to leftovers for lunch. Some days I can hardly wait for lunch time! I’ve even been known to eat leftover soup for breakfast!

This Plant-Based Meal Plan is perfect for back to school or any busy season of life.

This page contains affiliate links.

This meal plan will focus on our evening dinners. Personally, I prefer to cook 3-4 big dinners a week then eat leftovers. I used to write my meal plans that way but people would be confused so I started writing out daily meal plans. I rarely make all 5 days worth of planned meals. I double recipes or add extra sides so I can get by with less cooking.

Sometimes I cook a meal that I know my kids won’t like. Either it’s spicy or uses veggies or textures that I know they aren’t interested in. I’ll take each kids’ preferences into account. Some days I tell them they don’t have a choice, they have to eat it. Other days I’ll give them the option of leftovers, oatmeal (yes, even for dinner), a sandwich or beans.

Plant-Based Meal Plan

I’ve already cooked a big batch of chickpeas that I’ll use this week in the soup, stir fry and BBQ chickpeas.

I discovered Palouse Brand Garbanzo Beans (Chickpeas) on Amazon last fall and fell in love. If you think you don’t like chickpeas try this brand. They taste so much better than canned or other brands. They are non-GMO and you get a code to track your chickpeas to the field they were grown in. It’s pretty cool if you are a food geek like me!

Monday

Instant Pot Chickpea and Rice Soup (link includes stove top directions)

Tuesday

Tostadas with Mexican Rice

Wednesday

Broccoli and Mushroom Stir Fry

Thursday

BBQ Chickpea Salad

Friday

Pizza Pasta, side salad, and veggies.

If we have enough leftovers, I may not make it all the way to my Pizza Pasta. Since I’ve already cooked a bunch of chickpeas, I’ll prioritize using them up first.

Do you have kids going back to school soon?

July 31, 2017 Plant-Based Meal Plan

by 4 Comments

If you struggle to figure out what to make each week I encourage you to write down a meal plan. Having something you can look at will help you stay on track.

As I was making lunch on Sunday, my son asked if we could have Spaghetti this week. I said yes and made a mental note to put Spaghetti in our plant-based meal plan this week. One dinner down, four more to plan.

Plant-Based Meal Plan

Last week, we never got around to making Lentil Tacos so those are going back on the meal plan this week. I already have all the ingredients I need. We usually eat some version of leftover dinner for lunch and rotate through a few breakfast ideas each week. Now I’m almost half way to a new meal plan!

Plant-Based Meal Plan

Monday

Banana Bread and fresh fruit

Soup and Salad

Lentil Tacos with Mexican Rice

Tuesday

Instant Pot Steel Cut Oatmeal with blueberries

Taco Salad

Spaghetti with side salad and Creamy Italian Salad Dressing

Wednesday

Chia Porridge

Leftover pasta

Tofu Scramble and fresh fruit

Thursday

Breakfast Stir Fry

Baked Potato

Chickpea Noodle Soup

Friday

Banana Nut Oatmeal

Veggie Sandwich

Mexican Rice and Unfried Beans or Unfried Black Beans

It feels like summer is still in full swing but my kids are starting back to school this week! Soon we will be back to homework, rushed mornings, afterschool snacks and packed lunches.

If you are in the same situation I hope you got my email on Saturday morning! Every Saturday I send out an email full of plant-based tips and last weekend they were focused on Back to School! I’ve got more coming next weekend so be sure to sign up!

In the mean time, check out these tips to your lunch box and download the free printable! It will give you plenty of inspiration as you pack your lunches!

July 24, 2017 Plant-Based Meal Plan

by 2 Comments

I’ve been loving big salads lately! When it’s hot and I don’t want to cook, I love having meals I can build without heating up the kitchen. Sometimes that means using my Instant Pot, other times I reach for canned beans, but lately, it’s big, beautiful salads.

This week, I’m planning to keep it simple. I made a big pot of soup this weekend and have plenty of fresh produce. I’m also planning to make lentil tacos with all the fixins!

Plant-Based Meal Plan

This page contains affiliate links.

We eat the best when we have a plan and healthy ingredients. Thankfully, my big Amazon shipment of oatmeal just came in! I love my Prime account and use it for most of my shelf stable food. Try Amazon Prime 30-Day Free Trial and see if you love it too!

Plant-Based Meal Plan

Monday

Overnight Oats

Soup and Salad

Lentil Tacos with Mexican Rice

Tuesday

Toast with peanut butter (or alternative) and fresh strawberries

Bean Burrito

Black Bean and Mango Salad

Wednesday

Instant Pot Oatmeal with blueberries

Leftover Black Bean and Mango Salad

Veggie Pad Thai

Thursday

Breakfast Hash and fresh fruit

Veggie Wrap with Cilantro Jalapeno Hummus

Hawaiian Tofu Kabobs and Quinoa

Friday

Chia Porridge

Soup and Salad

Pizza Pasta

This Dry Veggie Broth Mix is a life changer!

I have a few other things I make a lot, they help me keep things simple and take my recipes to the next level! The Dry Veggie Broth Mix is easy to make and can be used to make a delicious broth. I always tell people this recipe is life changing and I’ve heard amazing reviews! Give it a try!

The other things I make a lot are delicious salad dressings! If you are looking for some tasty, oil-free dressing for your salad I have some recommendations.

My Sweet and Tangy Salad Dressing is exactly how it sounds, sweet and tangy. A pinch of xantham gum or ground flax will thicken it up.

My Creamy Italian Salad Dressing is thick and creamy. It’s low fat and made without nuts or seeds so eat as much as you want. You can try it on pasta too!

During the summer, we also love my Blueberry Vinaigrette and Raspberry Vinaigrette.

What are you eating this week? Leave a comment or tag My Plant-Based Family on social media!