Week 3 Meal Plan {Vegan and Gluten-Free}

Week 3 of my 2020 Plant-Based Meal Plan series – including breakfast, lunch, snack, and dinner. Healthy doesn't have to be hard!

I am working toward my goal of being more organized in 2020 – including planning my meals in advance. Since I'm doing the work, I figured I should share my efforts. I post new menus each week and include links to recipes, a downloadable grocery list, and a plan overview.

See my Week 1 post to learn about recommended appliances, Test Kitchen recipes, and daily menu items. And visit my Meal Plans page to see all the plans.

Week 3 Grocery List

I’ve gone over the ingredients for every recipe in this week’s plan and made a grocery list. It includes quantities when appropriate, so you can compare it to what you may already have on hand.

Dessert

I enjoy dessert once or twice a week – usually over the weekend. This week I plan to make:

• Homemade Chocolate Ginger Cashew Clusters

Week 3 Day 1 Menu

Breakfast

• Oatmeal (½ cup Gluten-Free oldfashioned rolled oats, ½ cup water, ½ cup rice milk, microwaved for 3 minutes)
• Suggested toppings:
  • pumpkin spice
  • frozen dark sweet cherries (microwaved for 60 seconds, stirring after 30 seconds to thaw)
  • dates
  • raisins
  • pumpkin seeds

Lunch

• Chickpea Salad Wrap

Snack

• Grapes

Dinner

• White Bean Shepherd's Pie

Week 3 Day 2 Menu

Breakfast

• Instant Pot® Millet Porridge

Lunch

• Leftover Shepherd's Pie

Snack

• Pear or apple slices

Dinner

• Quick Mushroom Quinoa Soup

Week 3 Day 3 Menu

Breakfast

• Oatmeal (½ cup Gluten-Free oldfashioned rolled oats, ½ cup water, ½ cup rice milk, microwaved for 3 minutes)
• Suggested toppings:
  • pumpkin spice
  • frozen dark sweet cherries (microwaved for 60 seconds, stirring after 30 seconds to thaw)
  • dates
  • raisins
  • pumpkin seeds

Lunch

• Chickpea Salad Wrap

Snack

• Dried mango slices

Dinner

• Veggie Pasta Alfredo

I will likely use 3 cups of rice milk in place of the 3.5 cups of almond milk and use frozen broccoli florets and frozen peas for the veggies.

Week 3 Day 4 Menu

Breakfast

• Millet Porridge

Lunch

• Leftover Mushroom Quinoa Soup

Snack

• Orange slices

Dinner

• Roasted Brussel Sprouts Salad with Walnut Sauce

Week 3 Day 5 Menu

Breakfast

• Oatmeal (½ cup Gluten-Free oldfashioned rolled oats, ½ cup water, ½ cup rice milk, microwaved for 3 minutes)
• Suggested toppings:
  • pumpkin spice
  • frozen dark sweet cherries (microwaved for 60 seconds, stirring after 30 seconds to thaw)
  • dates
  • raisins
  • pumpkin seeds

Lunch

• Leftover Pasta Alfredo

Snack

• Grapes

Dinner

• Slowcooker Sweet Potato Soup
• Salad

Week 3 Day 6 Menu

Breakfast

• Millet Porridge

Lunch

• Leftover Roasted Brussel Sprout Salad

Snack

• Apple or pear slices

Dinner

• Veggie Pizza

Week 3 Day 7 Menu

Breakfast

• Oatmeal (½ cup Gluten-Free oldfashioned rolled oats, ½ cup water, ½ cup rice milk, microwaved for 3 minutes)
• Suggested toppings:
  • pumpkin spice
  • frozen dark sweet cherries (microwaved for 60 seconds, stirring after 30 seconds to thaw)
  • dates
  • raisins
  • pumpkin seeds

Lunch

• Leftover Sweet Potato Soup and Salad

Snack

• Dried mango slices

Dinner

• Quick Rice and Beans

Week 3 Meal Plan Overview

Here’s a quick overview of this week’s menus:

I encourage you to share how the week went for you in the comment area below.