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:
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
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
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
Week 4 Day 5 Menu

Breakfast
- Leftover buckwheat Porridge
Lunch
Snack
- Pear or apple slices
Dinner
Week 4 Day 6 Menu

Breakfast
- Oatmeal
Lunch
- Leftover lentil taco salad
Snack
- Grapes
Dinner
Week 4 Day 7 Menu

Breakfast
- Leftover buckwheat porridge
Lunch
Snack
- Dried mango slices
Dinner
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?