Week 4 Meal Plan

Week 4 of my 2020 Plant-Based Meal Plan series – including breakfast, lunch, snack, and dinner – and a chance to see my meal plans in action.

Week 4 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:

• Mini Raw Banana Cream Pies with Peanut Butter Crust

Breakfast Options

I love cooked grains and I could eat different versions of porridge for breakfast until the cows come home. So, my meal plans will always feature porridge or oatmeal for breakfast. However, there are other options if you crave more variety.

My daughter likes to start her day with a smoothie.

If you are feeling adventurous, you could try breakfast peanut butter banana pizza. Or go with a classic like blueberry pancakes.

And, you don’t have to restrict these options to breakfast. This week I’m featuring my Veggie Chickpea Flour Scramble (the plant-based version of scrambled eggs) as a lunch option.

Week 4 Day 1 Menu

Breakfast

• Instant Pot® Buckwheat Porridge – you can follow this recipe, or you can follow my recipe for millet porridge – just replace the millet with Buckwheat and reduce the cooking time to 12 minutes.

Lunch

• Cheesy BBQ Chickpea Wrap

Snack

• Apple or pear slices

Dinner

• Slow Cooker Cream of Broccoli Soup
• With salad and/or garlic toast

Week 4 Day 2 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 cream of broccoli soup and salad or toast

Snack

• Grapes

Dinner

• Rice Cooker Pasta and Veggies

Week 4 Day 3 Menu

Breakfast

• Leftover buckwheat porridge

Lunch

• Leftover BBQ Chickpea Wrap

Snack

• Dried mango slices

Dinner

• Sweet Potato Veggie Burgers
• With salad

Week 4 Day 4 Menu

Breakfast

• Oatmeal

Lunch

• Leftover Rice Cooker Pasta

Snack

• Orange slices

Dinner

• Sweet Potato Green Salad

Week 4 Day 5 Menu

Breakfast

• Leftover buckwheat Porridge

Lunch

• Veggie Chickpea Flour Scramble

Snack

• Pear or apple slices

Dinner

• Lentil Taco Salad

Week 4 Day 6 Menu

Breakfast

• Oatmeal

Lunch

• Leftover lentil taco salad

Snack

• Grapes

Dinner

• Quick Vegan Portobello Pizza

Week 4 Day 7 Menu

Breakfast

• Leftover buckwheat porridge

Lunch

• Big salad

Snack

• Dried mango slices

Dinner

• Veggie Quinoa Sushi Rolls

Week 4 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. Did you make any changes?