Meal Matrix
Choose a protein, grain, vegetable, and sauce to quickly build meal ideas.
Heavy on the Plants
Kitchen Planning Kit
8 flexible tools for a calmer, more intentional kitchen. Choose any tool below to get started.
Tool 01
Mix-and-Match Meal Matrix
Build any meal from Protein + Grain + Veggie + Sauce
Open →
Tool 02
Stretch Your Dollar Weekly Planner
Plan your bases once, remix all week
Open →
Tool 03
Modular Grocery List
Grouped by store section with Flex Additions
Open →
Tool 04
Fridge & Pantry Audit
Know what you have before you shop
Open →
Tool 05
Freezer Inventory Log
Track every frozen item with dates & meal ideas
Open →
Tool 06
Spice Blend Recipe Cards
5 house blends — skip the pre-made packets
Open →
Tool 07
Base Meal Prep Planner
One session powers the whole week
Open →
Tool 08
Kitchen Confidence Tracker
Monthly habit tracker — progress over perfection
Open →
Tool 09
Recipe Library
Browse recipes, push ingredients to your grocery list, plan meals
Open →
Mix-and-Match
Meal Matrix
Choose one or more from each column to build a nourishing, satisfying plate — your way, every time.
🌿
Heavy on the Plants
1
Pick a Protein
Plant-based or your personal preference — no rules here.
2
Choose a Grain
Your hearty base. Leftovers work perfectly.
3
Add Veggies
Fresh, frozen, or roasted — whatever needs using up.
4
Finish with Sauce
Sauce ties it all together. Be generous.
Protein
Pick 1–2 for a satisfying, complete meal
Plant Proteins
Flex Additions
Write In Yours
Grain / Base
The hearty foundation for your meal
Grains
Pasta & Bread
Root Bases
Write In Yours
Veggies
Load up! More color = more nourishment
Greens
Roasters & Sautées
Toppers
Write In Yours
Sauce / Flavor
The finishing touch that ties it all together
Pantry Sauces
Fresh & Creamy
Spice Blends (dry)
Write In Yours
Tonight's Plate
Protein
+
Grain
+
Veggie
+
Sauce
Protein
Grain
Veggies
Sauce
Notes
Friendly Reminders 🌿
No rules. Mix plant proteins with animal proteins, or skip the grain entirely. There's no wrong combination.
Use what you have. Leftovers in the fridge count as your starting point — work backwards from there.
Make extra. Doubling your grain or protein tonight gives you a head start on tomorrow's meal.
Sauce saves everything. A good sauce makes even the simplest combination feel like a real meal.
Seasonal wins. Swap in whatever produce looks best (or is on sale) this week.
Stretch Your Dollar
Weekly Planner
Plan your base ingredients once, then reinvent them all week. Less waste, less stress, more nourishment.
Main Prep Ingredients
Make these once — they'll carry you through the week
Grain 1
Grain 2
Protein 1
Protein 2
Veggies
Sauce
Reinvention Toolkit
Sauces, spices & extras that keep meals feeling new
Spice 1
Spice 2
Sauce A
Sauce B
Flex Add
Backup
Monday
Breakfast
Lunch
Dinner
Tuesday
Breakfast
Lunch
♻ Remix
Dinner
Wednesday
Breakfast
Lunch
♻ Remix
Dinner
Thursday
Breakfast
Lunch
♻ Remix
Dinner
Friday
Breakfast
Lunch
Dinner
Saturday
Breakfast
Lunch
Dinner
Sunday
Breakfast
Lunch
Prep Ahead
Mid-Week Reinvention Plans
Turn your base ingredients into entirely new meals — just change the sauce, format, or spice profile
Rice / Grain Remixes
→
→
→
→
Bean / Protein Remixes
→
→
→
→
Veggie Rescue Plan
→
→
→
→
Backup Meals (Freezer)
→
→
→
→
Notes & Observations
🌿
"Small changes matter. One stocked pantry shelf matters. One homemade meal matters."
— Heavy on the Plants · heavyontheplants.comModular Grocery List
Grouped by store section for smarter, faster shopping. Add your personal flex items in the gold column — no judgment, just flexibility.
Shopping for week of
Budget target
Guide:
Pre-filled plant-forward staple
Flex Addition column (dairy, eggs, fish, etc.)
Write-in your own items
✓ Check off as you shop
Grains & Carbohydrates
Bulk bin or dried — always more affordable
Item
Flex Add
Beans & Plant Proteins
Dried = cheapest; canned = convenient
Item
Flex Add
Fresh Produce
Shop every few days to keep things fresh & flexible
Item
Flex Add
Frozen Foods
Frozen = just as nutritious, lasts all week
Item
Flex Add
Pantry, Broths & Sauces
Stock these once, use all month long
Item
Flex Add
Spices & Flavor Builders
These turn simple into satisfying
Item
Flex Add
Flex Additions — Your Personal Preferences
This is your kitchen, your way. Check off whatever fits your household — no rules, no judgment.
Dairy
Eggs & Alt Dairy
Fish & Seafood
Meat & Poultry
My Extras
Budget Tracker
Weekly budget
Pantry / dry goods
Fresh produce
Frozen items
Flex additions
Total spent
Shopping Notes
Smart Shopping Tips 🌿
Buy pantry & frozen items for the full week. Shop produce every few days only.
Dried beans cost a fraction of canned. Cook a big pot & freeze portions.
Do a fridge audit before you shop — buy only what fills genuine gaps.
Seasonal produce is almost always the cheapest and freshest option.
Grab nuts & seeds when they're on sale — they freeze well.
Weekly Fridge &
Pantry Audit
Do this before you shop — not after. Know what you have, plan around it, waste nothing.
Audit date
Shopping day
1
Open everything
Check fridge drawers, freezer shelves, pantry corners — bring it all to light.
2
Log what you find
Write down items and roughly how much is left. No need to be precise.
3
Mark the status
🔴 use now · 🟡 use soon · 🟢 still good · 🔵 freeze it
4
Plan meals around it
Build this week's meals from what you already have before buying anything new.
Status key:
🔴 Use now (1–2 days)
🟡 Use soon (3–5 days)
🟢 Still good (1+ week)
🔵 Freeze it before it turns
Actions: 🍳 Use in meal · ❄️ Freeze · 🗑 Compost
Refrigerator
Produce drawers, shelves, door — check everything
| Item | Qty | Status | Action |
|---|---|---|---|
Pantry & Cupboards
Grains, cans, sauces, spices — what's running low?
| Item | Qty | Status | Action |
|---|---|---|---|
Freezer
What's in there? Aim to keep 2 ready meals at all times
| Item | Qty | Frozen since | Action |
|---|---|---|---|
Counter, Basket & Misc
Bananas, potatoes, onions, bread — what's out in the open?
| Item | Qty | Status | Action |
|---|---|---|---|
🔴 Use-Now Meals
Plan these for today or tomorrow
→
→
→
→
🟡 Use-Soon Meals
Plan these for mid-week
→
→
→
→
🔵 Freeze Before It Turns
Save these from the compost bin
→
→
→
→
🛒 Genuine Gaps to Buy
Only what's truly missing
📋 This Week's Meals (Planned)
Using what you already have
✅ Audit Complete Checklist
Before you leave the house
Freezer Inventory Log
Your freezer is your best time-saving tool. Keep this log updated and you'll always know exactly what's in there — no more mystery containers.
The Golden Rule
Always keep at least
2 ready meals frozen
for busy nights
Ready Meals
heat & eat items
Grains / Bases
frozen portions
Proteins
beans, tofu, etc.
Produce / Sauces
veg, sauces, scraps
Ready Meals & Full Dishes
Soups, stews, casseroles, pasta — anything heat-and-eat
| Meal / Dish | Servings | Date Frozen | Use By | Reheat Notes | Used ✓ |
|---|---|---|---|---|---|
Grains, Rice & Bases
Cooked rice, quinoa, pasta, oats — portioned and ready to go
| Item | Amount | Date Frozen | Use By | Meal Ideas | Used ✓ |
|---|---|---|---|---|---|
Beans, Proteins & Flex Additions
Cooked beans, lentils, tofu, soy curls — and any animal proteins for flex households
| Item | Amount | Date Frozen | Use By | Meal Ideas | Used ✓ |
|---|---|---|---|---|---|
Rescued Produce & Sauces
Blanched veggies, frozen fruit, homemade sauces, broth — the waste-savers
| Item | Amount | Date Frozen | Use By | Best Used In | Used ✓ |
|---|---|---|---|---|---|
🗒 Freezer Notes
🔄 Restock Reminders
Heavy on the Plants · Kitchen Reference
House Spice
Blend Cards
Five versatile blends made from pantry staples. Mix a batch, store in a jar, and season with confidence — no pre-made packets needed.
🌮
Blend No. 01
Taco Seasoning
Warm, smoky & bold — works on beans, tofu, jackfruit, and beyond
Ingredients
- Chili powder1 tbsp
- Ground cumin1½ tsp
- Sea salt1 tsp
- Black pepper1 tsp
- Paprika½ tsp
- Garlic powder¼ tsp
- Onion powder¼ tsp
- Crushed red pepper flakes¼ tsp
- Dried oregano¼ tsp
- Nutritional yeast (optional — adds depth)1 tbsp
Great on
Black beans
Jackfruit
TVP
Tofu
Nachos
Grain bowls
Makes about 3 tbsp · Use 2 tbsp per cup of protein
🍔
Blend No. 02
Burger-Style Seasoning
Deep, savory & slightly sweet — transforms TVP & mushrooms into something special
Ingredients
- Black pepper2 tsp
- Garlic powder2 tsp
- Salt1 tsp
- Paprika1 tsp
- Ground cumin1 tsp
- Dark brown sugar½ tsp
Great on
TVP patties
Mushroom burgers
Lentil loaf
Soy curls
Roasted veg
Makes about 2 tbsp · Use 1–2 tsp per serving
🌿
Blend No. 03
Poultry-Style Seasoning
Herbal, aromatic & comforting — perfect for soups, stuffing, and savory grain dishes
Ingredients
- Dried thyme2 tsp
- Dried marjoram1 tsp
- Dried rosemary½ tsp
- Salt⅛ tsp
- Black pepper⅛ tsp
Great on
Veggie broth
Chickpea dishes
Stuffed peppers
Tofu scramble
Rice casseroles
Makes about 3½ tsp · Use 1 tsp per cup of liquid in soups
🫙
Blend No. 04
Adobo Seasoning
Bold, earthy & all-purpose — a pantry workhorse for almost any savory dish
Ingredients
- Kosher salt2 tbsp
- Paprika1 tbsp
- Onion powder1 tbsp
- Garlic powder1 tbsp
- Ground cumin2 tsp
- Dried oregano1½ tsp
- Chili powder1 tsp
Great on
Beans
Rice
Roasted potatoes
Tofu
Wraps
Stir fries
Makes about ¼ cup · Large batch — store in an airtight jar
🫒
Blend No. 05
Italian Seasoning
Classic, fragrant & generous — this big-batch blend carries soups, pastas, sauces, and flatbreads all year long
Ingredients
- Dried oregano⅓ cup
- Dried basil¼ cup
- Dried thyme3 tbsp
- Dried rosemary2 tbsp
- Dried sage (optional)1½ tbsp
Great on
Pasta sauces
Marinara
Flatbreads
Soups
Roasted veg
Rice casseroles
Bean dishes
Grain bowls
Makes about ¾ cup · Store in a sealed jar — keeps for up to a year · Use 1–2 tsp per dish
How to Mix, Store & Use Your Blends
Step 01 · Mix
Combine in a small bowl
Measure all ingredients and whisk together until evenly combined. No cooking or toasting required for these blends.
Step 02 · Store
Airtight jar or tin
Transfer to a clean glass jar, label with the name and date. Store away from heat and direct light. Most blends keep for 6–12 months.
Step 03 · Use
Season with confidence
Start with 1–2 tsp and adjust to taste. Add dry spices early in cooking for depth, or sprinkle at the end for brightness.
Base Meal
Prep Planner
Spend one afternoon cooking your foundations. The rest of the week, you're just assembling — not cooking from scratch every single night.
Cook once, eat all week
Make big batches of two or three bases — grains, proteins, sauces — and mix and match them into different meals every day.
Same base, new meal
Rice becomes a bowl on Monday, tacos on Tuesday, and a casserole on Wednesday. The base is the same — the flavor profile changes.
Always double batch
Whatever you're already making, make twice as much. Half goes in the fridge for this week. Half goes in the freezer for a rainy day.
Number of people
Meals to cover
Dietary notes
Equipment available
Grains & Carb Bases
Rice, quinoa, pasta, oats — your hearty foundations
#
What to cook
Batch size
Meals → yields
1
2
3
4
Protein Bases
Beans, lentils, tofu — cook in bulk, season later
#
What to cook
Batch size
Meals → yields
1
2
3
4
Sauces & Flavor Bases
Make one or two sauces — they transform everything
#
What to make
Batch size
Meals → yields
1
2
3
4
Prepped Vegetables
Roast, blanch, or chop ahead — save time all week
#
What to prep
Method
Meals → yields
1
2
3
4
⏱ Session Timing Flow
🚀
Start
🌾
Grains on
🫘
Proteins on
🔥
Roasting veg
✅
Done + stored
Meals This Prep Session Will Generate
Mon
Tue
Wed
Thu
Fri
Sat
Sun
❄️ Going Straight to the Freezer
🗒 Session Notes & Observations
Heavy on the Plants · Monthly Tracker
Kitchen
Confidence Tracker
Progress over perfection. Every homemade meal, every rescued leftover, every reduced grocery trip — it all counts.
Your name
Month & year
Intention for the month
This tracker is not about perfection. It's about noticing the small wins that add up to a calmer, more intentional kitchen. Missed a day? That's real life. The goal is direction, not a perfect score. Check what you can. Celebrate what you did. No guilt. No food shame. Just gentle, honest progress — one small step at a time.
📅 Weekly Habit Tracker
Week 1
Cooked at home
Used leftovers
Reduced waste
Used the pantry
Plant-forward meal
Felt calm in kitchen
Kitchen win!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 2
Cooked at home
Used leftovers
Reduced waste
Used the pantry
Plant-forward meal
Felt calm in kitchen
Kitchen win!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 3
Cooked at home
Used leftovers
Reduced waste
Used the pantry
Plant-forward meal
Felt calm in kitchen
Kitchen win!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Week 4
Cooked at home
Used leftovers
Reduced waste
Used the pantry
Plant-forward meal
Felt calm in kitchen
Kitchen win!
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
⭐ Weekly Wins — Write Them Down
→
→
→
→
→
→
💭 Honest Reflections
→
→
→
→
→
→
Month-End Overview
Meals cooked at home
out of ~90 possible
Times used leftovers
meals from what remained
Plant-forward meals
any % counts as a win
Budget saved vs. eating out
rough estimate is fine
🌱 Habits I Want to Build
💚 Gentleness Goals
"Small changes matter. One stocked pantry shelf matters. One homemade meal matters."
— Heavy on the Plants"No guilt. No food shame. No all-or-nothing wellness culture. Just practical ideas for a calmer kitchen."
— Heavy on the Plants"You do not need perfection to create a plant-powered, sustainable wellness lifestyle of your own."
— Heavy on the PlantsNo recipes yet
Head to the Admin panel to add your first recipe,
or import them from your WordPress site.
🔐
Admin Access
Enter your admin password to manage recipes.
Set your password in the app file — search for ADMIN_PASSWORD.
Heavy on the Plants · Field Guide
Welcome to the Kitchen Planning Kit
This kit was designed to help you spend less money, waste less food, and make plant-forward meal planning easier.
Suggested Order
What Each Tool Does
Weekly Planner
Turn those meal ideas into a realistic week of meals.
Grocery List
Automatically organize ingredients by store section.
Pantry Audit
Shop your kitchen first before buying more food.
Freezer Inventory Log
Keep track of frozen ingredients, leftovers, and meal prep items.
Spice Blend Cards
Make your own seasonings and skip expensive packets.
Kitchen Confidence Tracker
Celebrate consistency and progress instead of perfection.