3 Simplified Ways to Meal Plan (Plant-Based & Family-Friendly)

Healthy eating made easy for busy families — 3 simplified meal prep & planning strategies with easy vegan recipes to save time, eat better, and keep everyone happy.

Want to jump right in? Check out Is Meal Prep Worth Your Time?, My Vegan Meal Prep Guide (Beginner-Friendly). Or try this 3-Day Plant-Based Meal Plan Challenge and see how easy healthy eating can be.

When you have a family, meal plans are worth the extra effort — especially if there are different diets.

Whether the challenge is picky eaters, schedule changes, or finding time to prepare healthy foods everyone enjoys, it’s easy to feel overwhelmed in the kitchen.

But with weekly meal planning and prep, it reduces Decision Fatigue and makes cooking feel much more doable.

With 9 kids, meal plans and prep are a must for me — for budget, sanity, and timesaving reasons. I once resisted meal planning because it felt like too much time and work.

I didn’t want to box myself into preparing the same old foods.

But, I've found that having a plan and doing Vegan Meal Prep each week offers more time for creativity and flexibility as the days flow much smoother.

Here are 3 ways I simplify and still have flexibility with meal planning.

1. Begin Your Master Meal Plan List with Family Favorites

Make it fun with a family “favorites” meeting

When we first made ours, I got the kids involved, so it felt fun instead of like a chore. We turned it into a colorful page in our Bullet Journal, grouping meals by theme—Mexican, Asian, Italian, soups, grills, salads, pasta, and more.

First, gather the family for a quick “favorites” meeting. Ask everyone to share the meals they love most. You’ll probably get a variety of answers—and that’s exactly what you want. The mix keeps things interesting and makes sure everyone feels heard.

I also keep a Pinterest page for new meals to try. If a recipe is a hit, I’ll add it to the master list. But nothing gets added until I know it works for us.

Build flexibility into every meal

In our house, the differences are usually about protein choices—some of us are plant-based, others are not—but there’s always a way to make it work, even with picky eaters.

Spaghetti night is a perfect example. I make a big batch of Homemade Marinara Sauce, and they can choose to have meatballs on the side, or I make Italian-inspired Impossible Meatballs for me (and sometimes for them, too).

Homemade Ramen night works the same way. I make a big pot of veggie-packed broth, and they can add the protein at the table. They can choose from chicken, an egg, or Cubed Crispy Baked Tofu from our prep day.

Pizza night might be my favorite. I make a big batch of our Easy Pizza Sauce, set out the toppings, and everyone builds their own pizza exactly how they like it. Bonus: leftover sauce becomes a pizza-style pasta the next day.

Easy. Flexible. No one’s left out—and the master list makes sure we never run out of ideas.

2. Prepare your meal plan weekly (and include the kids)

Make it a relaxed ritual

Make yourself a Pumpkin Chai Latte (or your other favorite drink), gather your cookbooks, calendar, and master list. Make the process feel enjoyable instead of like a chore.

I plan the night before grocery shopping, when I can slow down and think clearly. I scroll through Pinterest for fresh inspiration and ideas to try—something about it always sparks creativity.

Meal planning doesn’t have to be stressful. In fact, intentional routines like this can feel grounding.

When I’m building our weekly plan, I ask the kids for input. Some are more invested than others, but if they have a special request, they know this is the moment to speak up.

Multipurpose foods to save time

One of my favorite tricks is to cook once and use it twice (or more). It keeps things interesting without doubling the work.

• Creamy Tomatillo Salsa and Refried Beans in the Instant Pot become the star in Smothered Burritos one night, and turn into a 7-Layer Taco Dip the next.
• Sticky Glazed Tofu over rice and drizzled with a Creamy Chipotle Sauce becomes a Maple-Glazed Tofu Bowl the next day.
• Chickpeas in the Instant Pot might become Creamy Hummus one day and a Noodle Soup with Chickpeas the next.

This kind of intentional overlap means less prep, more variety, and fewer last-minute “What’s for dinner?” moments.

Planning Mealtime

What's for dinner?

Check your calendar first. How many nights will you actually be cooking? How busy will those nights be? If Wednesdays are pure chaos, plan a “super easy” dinner. Think sandwiches, wraps, or a quick pasta when you already have veggies prepped.

The goal is to fit meals into your life—not rearrange your life for meals.

Make lunch easy

Decide how many lunches you need for the week. I always make extra at dinner so we have leftovers for lunch or to freeze. Most foods taste even better the next day once the flavors have had time to blend.

Keep breakfast + snacks easy

Pick easy, nutritious options you can repeat during the week. Figure out if you need quick grab-and-go foods or if you have time for something more.

• Breakfast wraps or Oat Bran Muffins freeze well and heat up quickly.
• Overnight Oats, Steel-Cut Oatmeal, or a savory breakfast are effortless when you’ve prepped ahead. I like to prep my homemade Cashew Milk so I can use it with these or even in a Creamy Blueberry Smoothie.
• Edible Vegan Cookie Dough or Peanut Butter Balls are great prep-ahead snacks/treats you can store in the fridge or freezer.

Breakfast sets the tone for the day, and snacks keep you on track. When they’re ready and waiting, you’re far less likely to grab something that makes you feel sluggish later.

3. Meal prep 1 or 2 days of the week (with a helper)

I set aside about two hours, one or two times a week, for meal prep. It might feel like a lot at first, but it’s a huge time-saver, keeps us eating well, and makes dinnertime smoother (and a lot less stressful).

I also rotate a “helper of the day,” one of the kids joins me for the prep session. They love the one-on-one time, and they’re way more likely to eat the food when they’ve helped make it. The connection is priceless, and the extra hands are too.

My go-to meal prep basics

• Sauces — Sauces are my favorite part of meal planning. They’re easy and come together fast. Mexican bowls are good, but when you add a Creamy Mexican Queso-Inspired Salsa or an Instant Pot Vegan Nacho Cheese Sauce, it takes it to the next level.
• Mirepoix mix — Most of our meals have some type of mirepoix. I prepare what I need for each dish in a food processor, portion it into containers, and label them with dates.
• Proteins — Easy on the indoor grill or in the air fryer. They store well in the fridge or freezer, and I’ll often have Mexican rice or noodles cooking at the same time since they’re hands-off.

Our prep day flow (and tools that make it easier)

1. Instant Pot first — beans, grains, or potatoes (hands-off cooking).
2. Grill or air fry proteins — these store beautifully in the fridge or freezer.
3. Process mirepoix — portion into containers, date, and label.
4. Chop produce — lettuce, cabbage, fruits, and vegetables.
5. Cook sides — rice or noodles on the stove.
6. Blend sauces/dressings — I use my Vitamix while sides finish cooking.

By the time we’re done, the fridge is stocked with building blocks for quick, mix-and-match meals.

Gear I use regularly: Vitamix, 3 Instant Pots (it’s a lot but such a time-saver), an air fryer, an indoor grill, a food processor, an immersion blender, and airtight containers. You can see my detailed list in my 60+Meal Prep Tools Guide.

Prep ahead snacks

Sliced fruits and veggies in airtight containers are perfect for quick sides or snacks. We also keep a dedicated snack drawer for homemade grab-and-go bags—a tip I learned from an organizer.

My youngest and I make these while watching something fun. Our mix: assorted nuts, dried fruits, cacao nibs, and chocolate chips from the natural grocery store. We stir everything together, then measure ¼ cup per bag.

Why it’s worth it:

• More control over sugar and salt.
• Cheaper and healthier than most store-bought trail mixes or bars.
• Easy to make a week’s worth in one go.

I also use this system for rice crackers and pretzels.

Extra tips for meal planning and prepping

• Invest in good kitchen gear—it’s worth it.
• Prep extras for leftovers or freezing.
• Clean out the fridge before grocery shopping.
• Shop your pantry, fridge, and freezer first.
• Buy staples in bulk and store them in mason jars or airtight containers.
• Make homemade pizza + movie night a weekly tradition—it’s a family connection and an easy dinner rolled into one.

By the way, you might also like my 25 Mexican Recipes for Meal Prep for fresh ideas, and my Holistic Health Guide walks you through simple changes that make a big difference beyond the kitchen.