Sustainable Plant-Based Meal Plan: Nutritious Recipes for the Week

Eating well doesn’t have to be complicated, time-consuming, or boring. At Sustainable Action Now, we believe that simple, plant-based meals can be both nourishing and delicious. This week, we’re sharing a full vegetarian and vegan meal plan designed to make cooking easier, reduce food waste, and help you enjoy a variety of flavors from around the world.

From hearty soups to vibrant Pad Thai, this plan combines comfort, creativity, and simplicity. Whether you’re cooking for yourself, your family, or meal-prepping for the week ahead, these recipes are approachable, flavorful, and entirely plant-friendly.

For printable recipes and inspiration for your next week of meals, check out our full Sustainable Action Now Recipes page.

Weekly Meal Plan Overview

Here’s what’s on the menu this week:

Monday: Vegan Lentil Soup
Tuesday: Shredded Tofu Tacos
Wednesday: Cheesy Butternut Squash Orzo
Thursday: Crockpot Potato Soup
Friday: Vegan Pad Thai
Bonus: Apple Baked Oatmeal

✨ Don’t forget to grab our printable shopping list! (Note: the shopping list excludes ingredients for the bonus breakfast recipe.)

Meal Prep and Storage Tips

Meal prep can transform your week from chaotic to calm. A few simple strategies can save time and keep your meals fresh:

Storage containers: We recommend a multi-pack of Snapware containers. The 5.5-cup size is ideal for single servings that aren’t overcrowded.
Grocery timing: Do your grocery shopping on the same day you prep meals. This ensures nothing gets lost in the fridge abyss.
Prep ahead tips:
- Monday (Vegan Lentil Soup): Make ahead completely or chop veggies and pre-measure spices for quicker cooking.
- Tuesday (Tofu Tacos): Best fresh, but tofu can be pre-shredded to save time.
- Wednesday (Cheesy Butternut Squash Orzo): Chop vegetables in advance to speed up dinner prep.
- Thursday (Crockpot Potato Soup): Prep ingredients in the morning and let the crockpot do the work. Dinner ready when you return.
- Bonus (Apple Baked Oatmeal): Ideal for meal-prepped breakfasts throughout the week.

Meal planning isn’t just about efficiency—it’s about making home-cooked meals enjoyable and stress-free.

Daily Recipes

Monday: Vegan Lentil Soup

Bring warmth and comfort to the start of your week with this hearty Vegan Lentil Soup. Packed with vegetables, savory spices, and protein-rich lentils, this one-pot meal is ideal for cozy dinners or meal-prep lunches. Its simplicity makes it beginner-friendly, while the flavors make it family-approved.

Highlights: Nutrient-dense, easy to make, simmered in veggie broth.
Prep tip: Chop vegetables and measure spices ahead to reduce cooking time.
View full recipe: Vegan Lentil Soup

Tuesday: Shredded Tofu Tacos

If you’ve never shredded tofu, you’re in for a treat! These Shredded Tofu Tacos are completely vegan, packed with flavor, and serve as an excellent meat substitute for tacos. Top with fresh cilantro, diced tomatoes, or vegan cheese for a satisfying, protein-rich meal.

Highlights: Flavorful, vegan, and perfect for taco night.
Prep tip: Pre-shred tofu to save time while keeping the tacos fresh and crisp.
View full recipe: Shredded Tofu Tacos

Wednesday: Cheesy Butternut Squash Orzo

Midweek calls for comfort and creativity. Cheesy Butternut Squash Orzo blends tender pasta with roasted squash and your choice of plant-based cheese. It’s simple, wholesome, and packed with cozy fall flavors.

Highlights: Creamy, cheesy texture with seasonal squash.
Prep tip: Chop vegetables ahead to streamline weeknight cooking.
View full recipe: Cheesy Butternut Squash Orzo

Thursday: Crockpot Potato Soup

For an effortless dinner, Crockpot Potato Soup is a game-changer. Potatoes, onions, garlic, and plant-based cheddar cook slowly to create a rich, creamy, and satisfying soup that warms both the body and soul.

Highlights: Hearty, comforting, and perfect for busy schedules.
Prep tip: Toss ingredients into the crockpot in the morning—dinner is ready when you walk in the door.
View full recipe: Crockpot Potato Soup

Friday: Vegan Pad Thai

End the week with bold, vibrant flavors with Vegan Pad Thai. This Thai-inspired dish is packed with vegetables, rice noodles, and a perfectly balanced sauce. It tastes restaurant-quality but is made entirely at home.

Highlights: Flavorful, filling, and customizable to taste.
Prep tip: Chop vegetables ahead or prepare sauce in advance to reduce cooking time.
View full recipe: Vegan Pad Thai

Bonus: Apple Baked Oatmeal

For a sweet start to the weekend or weekday breakfasts, this Apple Baked Oatmeal is easy, nourishing, and full of cinnamon-spiced apples. Bake once and enjoy multiple servings throughout the week.

Highlights: Great for meal-prep breakfasts, comforting, and naturally sweet.
View full recipe: Apple Baked Oatmeal

Why This Meal Plan Works

Variety: A mix of soups, pasta, tacos, and international flavors keeps the week exciting.
Flexibility: Recipes are plant-based, beginner-friendly, and adaptable to taste or dietary restrictions.
Time-saving: Meal prep and crockpot meals reduce stress and simplify busy weeks.
Nutrient-dense: Every meal is loaded with vegetables, protein, and wholesome ingredients.

By following this plan, you’ll save time, reduce food waste, and enjoy healthy, satisfying meals without the stress of last-minute cooking.

Get Started

Meal planning doesn’t have to be complicated or intimidating. With this guide, all you need is a few hours, basic pantry staples, and your favorite cookware. For more plant-based recipes, inspiration, and printable guides, explore the full Sustainable Action Now Recipes collection.

Take control of your week, enjoy cooking, and nourish yourself and your family with delicious, sustainable meals.

Cornbread: A Fluffy, Flavorful Classic for Every Table

There’s nothing quite like a warm, golden slice of cornbread alongside a hearty bowl of chili or a comforting soup. At Sustainable Action Now, we’re all about sharing simple, delicious, and plant-based recipes that anyone can make at home, and this Easy Vegan Cornbread recipe is one of our favorites. Fluffy, slightly sweet, and full of golden edges thanks to a hot skillet and melted vegan butter, this cornbread is sure to become a staple in your kitchen.

Whether you’re cooking for a family dinner, a holiday feast, or just a cozy weeknight meal, this recipe is approachable, beginner-friendly, and endlessly customizable. Plus, it uses basic pantry ingredients, so there’s no need to hunt for specialty items. For more wholesome and approachable recipes like this, visit our Recipes section.

Why This Vegan Cornbread Works

This cornbread is special because it balances classic texture with plant-based ingredients that don’t compromise flavor. Traditional cornbread often relies on eggs and dairy, but this vegan version swaps eggs for flax eggs and dairy milk for any unflavored plant-based milk, creating a tender, soft crumb that’s still slightly sweet and golden brown on the edges.

Key features that make this recipe a winner:

Fluffy and soft: Perfect texture that’s neither too dense nor too dry.
Simple pantry staples: No exotic ingredients required.
One-skillet magic: Crispy edges and a tender center every time.
Customizable: Add jalapeños, corn kernels, vegan cheese, or fresh herbs to elevate the flavor.
Beginner-friendly: Comes together in about 30 minutes and requires just two mixing bowls.

Ingredients

For one skillet of delicious vegan cornbread, you’ll need:

1 tablespoon vegan butter (for the skillet)
1 cup all-purpose flour (or 1:1 gluten-free blend for GF option)
¾ cup medium-grind cornmeal
3 tablespoons sugar (adjust to taste)
2 ½ tablespoons baking powder
1 ½ teaspoons salt
2 flax eggs (2 tablespoons flaxseed meal + 5 tablespoons water)
1 cup unflavored almond milk or other plant-based milk
¼ cup vegetable oil
1 cup sweet corn kernels (optional, adds bursts of flavor)

Step-by-Step Instructions

Preheat your oven to 400°F.
Place vegan butter in a skillet and heat in the oven until just melted. Swirl to coat the bottom evenly.
In a large mixing bowl, combine the flour, cornmeal, sugar, baking powder, and salt.
In a separate bowl, mix together the flax eggs, plant-based milk, and vegetable oil.
Combine the wet and dry ingredients, stirring until fully incorporated—be careful not to overmix.
Gently fold in sweet corn if desired.
Pour the batter into the preheated skillet and bake for 25–30 minutes, or until a toothpick inserted into the center comes out clean.
Let the cornbread cool slightly before slicing. Serve warm with butter, vegan margarine, or alongside your favorite chili or soup.

Expert Tips for the Perfect Cornbread

Don’t overmix: Overmixing can lead to a dense texture. Stir until just combined.
Skillet matters: Preheating the skillet with butter gives golden, crispy edges.
Cornmeal choice: Medium-grind cornmeal gives classic flavor and texture. Avoid overly fine corn flour.
Spice it up: Add diced jalapeños or a pinch of cayenne for a kick.
Gluten-free option: Use a 1:1 gluten-free flour blend and certified GF cornmeal.
Alternative to flax eggs: Chia eggs or ¼ cup applesauce can substitute, though flax works best.
Pan vs. skillet: An 8×8 baking dish works, but edges won’t be as crispy.
Freezing: Wrap leftover slices tightly and freeze up to 3 months. Thaw at room temperature and reheat in the oven.

Pairing Suggestions

This cornbread shines when paired with hearty dishes. Some of our favorite pairings include:

Loaded Vegan Chili
Sweet Potato Chili
Crockpot Vegan Chili
Butternut Squash Soup
Black Bean Soup
Creamy Lentil Soup

Its versatility makes it perfect for everything from a weeknight dinner to a Thanksgiving centerpiece.

Why We Love This Recipe

The simplicity and comfort of this Easy Vegan Cornbread make it a must-have recipe for any kitchen. It’s quick, approachable, and provides that nostalgic, homey feeling we all crave. The combination of soft crumb, subtle sweetness, and crispy edges makes it irresistible, while optional mix-ins let you tailor it to your tastes or seasonal ingredients.

Whether you’re vegan, plant-curious, or just looking for a tasty side, this cornbread delivers flavor, texture, and warmth.

For more plant-based recipes, comfort food inspiration, and step-by-step guides, visit our Recipes section.

Storage and Leftovers

Store at room temperature in an airtight container for up to 2 days.
Refrigerate for up to 5 days, reheating in the oven to refresh the texture.
Freeze tightly wrapped slices for up to 3 months.

Nutrition (per serving)

Calories: 208 kcal
Carbohydrates: 28 g
Protein: 3 g
Fat: 9 g
Saturated Fat: 2 g
Fiber: 2 g
Sugar: 5 g
Sodium: 886 mg

This Easy Vegan Cornbread is not just a recipe—it’s a celebration of plant-based cooking that keeps the soul of traditional cornbread alive. Perfect for holidays, weeknight meals, or any cozy moment, it’s sure to become a family favorite.

Discover more wholesome, plant-based, and sustainable recipes on our Sustainable Action Now Recipes page and bring warmth, flavor, and simplicity to your kitchen.

Jingle Bell Smash: A Festive Twist on a Classic Whiskey Cocktail

The holiday season is the perfect time to mix tradition with a little creativity, and what better way to do that than with a cocktail that embodies warmth, festivity, and a hint of winter magic? Enter the Jingle Bell Smash, a holiday-inspired take on the classic whiskey smash that combines the tart brightness of cranberry juice, the herbal warmth of rosemary, and your favorite bourbon—or any spirit that brings you joy.

This cocktail isn’t just a drink; it’s a celebration in a glass. With its vibrant red cranberries and sugared rosemary garnish, it’s as visually stunning as it is delicious. Whether you’re hosting a holiday gathering, enjoying a quiet night in, or just want to treat yourself, this recipe brings the spirit of the season to life.

Why the Jingle Bell Smash Works

There’s something timeless about a whiskey smash. The combination of citrus, sweetness, and the depth of bourbon makes it a comforting, yet refreshing cocktail. By adding cranberry juice, we bring in the tart flavor that screams winter holidays, and the rosemary simple syrup adds an aromatic, herbal twist that elevates the drink from familiar to festive.

If bourbon isn’t your go-to, don’t worry—this recipe is flexible. A local cranberry vodka works beautifully, and if you happen to live near Oregon, Wild Roots’ vodkas and gins are exceptional. Their grapefruit-infused gin, in particular, adds a bright, citrusy layer that transforms the cocktail into something uniquely your own.

Ingredients and Quick Tips

For one cocktail, you’ll need:

2 ounces cranberry juice
2 ounces bourbon (or your preferred spirit)
1 ounce rosemary simple syrup*
1 ounce lemon juice (or orange juice for a sweeter alternative)
Fresh cranberries and rosemary for garnish

Instructions:

In a shaker or cocktail mixer filled with ice, combine the cranberry juice, bourbon, rosemary simple syrup, and lemon juice. Shake or stir to combine.
Strain into a cocktail glass, garnish with sugared rosemary and fresh cranberries, and enjoy!

Pro Tips:

Simple syrup swap: You can substitute rosemary simple syrup with maple syrup for a sweeter, faster alternative.
Sugared rosemary: Lightly wet a sprig of rosemary, shake off excess water, coat in sugar, and let sit for 30 minutes to dry. This adds a festive, frosted touch perfect for holiday presentation.

This cocktail clocks in at around 240 calories, making it a moderately indulgent treat that pairs wonderfully with seasonal appetizers, desserts, or just as a stand-alone celebration of winter flavors.

Why This Recipe Shines

The Jingle Bell Smash is more than a cocktail—it’s a holiday experience. The tart cranberries complement the richness of bourbon, while rosemary adds a subtle herbal aroma that awakens the senses. Plus, the sugared garnish makes it a visual showstopper for Instagram-worthy holiday photos.

For anyone who loves creative holiday drinks, this recipe can also be a springboard. Swap spirits, infuse syrups with other herbs, or experiment with seasonal fruits. From apple cider cocktails to pomegranate champagne mixes, there’s no limit to the festive flavor profiles you can explore.

Check out more recipes and cocktail inspiration on our Sustainable Action Now Recipes page.

Holiday Cocktail Ideas to Explore

If you fall in love with the Jingle Bell Smash, there are plenty of other festive beverages to try this season:

Apple Cider Cocktail
Apple Cider Mimosa
Slow Cooker Mulled Cider
Orange Cranberry Gin and Tonic
Holiday Sangria
Red Wine Hot Chocolate
Pomegranate Champagne Cocktail
Cherry Bomb Cocktail
Classic White Russian
Whiskey Smash (classic)

Each of these recipes offers a unique way to bring seasonal flavors into your home, whether you’re hosting a party, relaxing by the fire, or celebrating virtually with friends and family.

Make It Your Own

The beauty of cocktails like the Jingle Bell Smash is their versatility. Swap the bourbon for vodka, gin, or even tequila. Experiment with different citrus juices or sweeteners. Infuse your syrups with other herbs or spices to match your personal taste. The key is to embrace creativity while celebrating the season’s flavors.

When you make this recipe, don’t forget to capture the moment! Share your festive creations on Instagram and tag @foodwithfeeling to show off your holiday-inspired cocktail magic.

In Summary

The Jingle Bell Smash is more than just a drink—it’s a festive tradition in the making. With its mix of tart cranberries, herbal rosemary, and the warmth of bourbon, it captures the essence of the holiday season in every sip. Easy to make, visually stunning, and endlessly adaptable, this cocktail is the perfect addition to your seasonal celebrations.

For more festive recipes, creative twists on classics, and seasonal inspiration, explore the full collection on Sustainable Action Now Recipes.