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:
Week 3 Day 1 Menu
Breakfast
- Oatmeal (1/2 cup Gluten-Free oldfashioned rolled oats, 1/2 cup water, 1/2 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
Snack
- Grapes
Dinner
Week 3 Day 2 Menu
Breakfast
Lunch
- Leftover Shepherd’s Pie
Snack
- Pear or apple slices
Dinner
Week 3 Day 3 Menu
Breakfast
- Oatmeal (1/2 cup Gluten-Free oldfashioned rolled oats, 1/2 cup water, 1/2 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
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
Week 3 Day 5 Menu
Breakfast
- Oatmeal (1/2 cup Gluten-Free oldfashioned rolled oats, 1/2 cup water, 1/2 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
Week 3 Day 6 Menu
Breakfast
- Millet Porridge
Lunch
- Leftover Roasted Brussel Sprout Salad
Snack
- Apple or pear slices
Dinner
Week 3 Day 7 Menu
Breakfast
- Oatmeal (1/2 cup Gluten-Free oldfashioned rolled oats, 1/2 cup water, 1/2 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
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.
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?
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!