Here's a vegetarian meal plan for the upcoming week, full of easy weeknight dinners, a weekend breakfast idea, and a dessert that's also a cocktail you will love.
Planning Notes
Most of the dinners for this week's meal plan can be made within approximately 30 - 40 minutes except for the weekend Cauliflower Tetrazzing casserole and the Jamaican rice and beans dish which requires very little prepping but a long-ish cook time.
I schedule recipes that that take a little longer and more effort for the weekend when I (in theory) have more time.
MEAL PLAN
MONDAY: Spaghetti Squash Pasta with 'Meaty' Sauce
TUESDAY: Vegetarian Barley Soup with Potatoes, Lime, and Mint
WEDNESDAY: Vegan Jamaican Rice and Beans
THURSDAY: Warm Cauliflower Salad with Mushroom Vinaigrette
FRIDAY: Black Chana Masala (Black Chickpea Curry)
WEEKEND: Cauliflower Tetrazzini with Poblano Peppers
WEEKEND BREAKFAST: Healthy Caramelized Banana Bread with Einkorn Flour
WEEKEND DESSERT / COCKTAIL: Frozen Mudslide (Cocktail or Dessert!!)
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M O N D A Y
30-MINUTE DISH GLUTEN-FREE MEDIUM DIFFICULTY
Spaghetti Squash Pasta with Plant-Based Meat Sauce
This spaghetti squash pasta dish is ready in 30 minutes if you have an air fryer or Instant Pot (or other electric pressure cooker) for cooking the spaghetti squash. The pasta sauce is made with Beyond Beef crumbles, and can be made 3 - 4 days ahead.
Omnivore Tip: Use ground sirloin instead of Beyond Beef.
T U E S D A Y
VEGAN 40-MINUTE DISH EASY
Vegetarian Barley Soup with Potatoes, Lime and Mint
This vegetarian barley soup is full of goodness and made hearty with Yukon potatoes. This dinner comes together in roughly 40 minutes on the stovetop, and there's very little prepping required. Most of the time is simmer time for the soup.
Omnivore Tip: Add chunks of sirloin beef to the soup.
W E D N E S D A Y
ONE-POT DISH VEGAN
Vegan Jamaican Rice and Beans
This Jamaican rice and beans recipe is a twist on the traditional Jamaican Rice and Red Peas dish. It swaps out Sea Island Red Peas for kidney beans and scotch bonnets for Serrano peppers for less heat.
Omnivore Tip: Serve alongside jerk chicken.
T H U R S D A Y
VEGAN LOW-CARB GLUTEN FREE
Warm Roasted Cauliflower, Mushroom and Tomato Salad with Roasted Mushroom Vinaigrette
Cauliflower florets, mushrooms and tomatoes are all roasted to make this low-carb salad. They're tossed with pumpkin seeds and baby spinach, and dressed with a roasted mushrooms vinaigrette with added FreshCap Mushroom extract powder. It's ready in 30 minutes, and is the perfect salad for improved immunity.
Omnivore Tip: Add bacon lardons to the salad.
F R I D A Y
VEGAN
Black Chana Masala
This is a thick tomato-based stew, commonly called chana masala, except it's made with black chickpeas. This post explains what black chickpeas are, and how to find them. It's well-spiced from ginger, garlic, onion, green peppers and traditional Indian spices.
You can also use regular tan canned chickpeas. No sweat!
Omnivore Tip: Add shredded, roasted chicken, and increase the liquid measurements of the stew.
W E E K E N D
MAKE AHEAD
Cauliflower Tetrazzini with Poblano Peppers
A vegetarian tetrazzini twist on the popular chicken tetrazzini, this one is loaded with cauliflower and kicked up with poblano peppers.
Omnivore Tip: Add chopped roasted chicken to the casserole, but be sure to increase the sauce.
W E E K E N D B R E A K F A S T
MADE HEALTHIER WITH EINKORN FLOUR KETO-LOW CARB
Healthy Caramelized Banana Bread with Einkorn Flour
This Einkorn banana bread made with einkorn flour, coconut oil, and sweetened with maple syrup and apple sauce, for a healthy banana bread.
W E E K E N D D E S S E R T C O C K T A I L
READY IN 10 MINUTES
Frozen Mudslides
A Frozen Mudslide cocktail is easy to make with a couple scoops of ice cream and equal parts of Kahlua, Baileys, and vodka. And it's a two-fer since it can be either a cocktail or boozy dessert.
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