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    Home » All-Recipes

    Week 4 Meal Plan - Special Announcement

    Published: Jan 19, 2020 · Modified: Jan 2, 2022 by Margaret · This post may contain affiliate links · This blog generates income via ads · Leave a Comment

    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.

    Vegetables surrounding dish with Week 4 Meal Plan text

    Guess what? My husband Chris has agreed to go entirely plant-based for the month of February and we've decided to share his experience. 

    You will have an opportunity to track what he eats, hear what he thinks, and see how he does for a month without meat.

    And, you can join him if you haven't made the leap or are looking for some plant-based camaraderie!

    Visit Watch Chris Go Plant-Based to learn more.

    Watch Chris Go Plant-Based Graphic

    Week 4 Grocery List

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    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

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    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

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    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

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    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

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    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 cream of broccoli soup and salad or toast

    Snack

    • Grapes

    Dinner

    • Rice Cooker Pasta and Veggies

    Week 4 Day 3 Menu

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    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

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    Breakfast

    • Oatmeal

    Lunch

    • Leftover Rice Cooker Pasta

    Snack

    • Orange slices

    Dinner

    • Sweet Potato Green Salad

    Week 4 Day 5 Menu

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    Breakfast

    • Leftover buckwheat Porridge

    Lunch

    • Veggie Chickpea Flour Scramble

    Snack

    • Pear or apple slices

    Dinner

    • Lentil Taco Salad

    Week 4 Day 6 Menu

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    Breakfast

    • Oatmeal

    Lunch

    • Leftover lentil taco salad

    Snack

    • Grapes

    Dinner

    • Quick Vegan Portobello Pizza

    Week 4 Day 7 Menu

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    Breakfast

    • Leftover buckwheat porridge

    Lunch

    • Big salad

    Snack

    • Dried mango slices

    Dinner

    • Veggie Quinoa Sushi Rolls

    Week 4 Meal Plan Overview

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    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. Did you make any changes?

    « Week 3 Meal Plan {Vegan and Gluten-Free}
    Week 5 Meal Plan {Vegan and Gluten-Free} »

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    Hi! I'm Margaret. I created Veggie Primer to share what I've learned since adopting a plant-based lifestyle in 2011.

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