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    Home » All-Recipes

    Week 3 Meal Plan {Vegan and Gluten-Free}

    Published: Jan 12, 2020 · Modified: Jan 2, 2022 by Margaret · This post may contain affiliate links · This blog generates income via ads · 2 Comments

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

    Plant-Based Meal Plan for Week 3 - text on cutting board surrounded by vegetables

    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

    border of fresh fruits and vegetables

    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.

    Download Grocery List

    Dessert

    border of fresh fruits and vegetables

    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

    border of fresh fruits and vegetables

    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

    border of fresh fruits and vegetables

    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

    border of fresh fruits and vegetables

    Breakfast

    • Millet Porridge

    Lunch

    • Leftover Mushroom Quinoa Soup

    Snack

    • Orange slices

    Dinner

    • Roasted Brussel Sprouts Salad with Walnut Sauce

    Week 3 Day 5 Menu

    border of fresh fruits and vegetables

    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

    border of fresh fruits and vegetables

    Breakfast

    • Millet Porridge

    Lunch

    • Leftover Roasted Brussel Sprout Salad

    Snack

    • Apple or pear slices

    Dinner

    • Veggie Pizza

    Week 3 Day 7 Menu

    border of fresh fruits and vegetables

    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

    border of fresh fruits and vegetables

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

    Download Menu Overview

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

    « Instant Pot® Millet Porridge with choice of toppings
    Week 4 Meal Plan - Special Announcement »

    Reader Interactions

    Comments

    1. Clinton

      January 15, 2020 at 7:48 am

      Margaret - thanks again for continuing to post each week. I love these. I'm behind on weeks though but haven't found an easy way to find all weeks together. Can prior week's meal plans be found on your website? Only luck I've had so far is to dig out a weeks-old email and click it. Would be very helpful to have a link to all of these - or maybe there is already?

      Reply
      • Margaret

        January 15, 2020 at 9:52 am

        Hi Clinton - you are very welcome - I'm glad you are finding the plans helpful! You can find all of the meal plans here: Meal Plans You can bookmark the page - but I have also added the link to the recipes menu for easy access. Thank you for asking about this!

        Reply

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