Vegetarian weekly meal plan
Seven days without meat or fish, with legumes and vegetables so you get enough protein.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- swiss chard3 pack
- basil6
- squash1.5 lb
- onion10
- green bean14 oz
- cauliflower1
- garlic clove3
- spinach1 pack
- lettuce1
- lemon1
- potato9
- leek1
- arugula32 tbsp
- tomato3
- carrot2
- round zucchini8
- winter squash1.75 lb
Dairy
- milk1.25 qt
- butter4.5 oz
- mozzarella5.25 oz
- cream cheese2 tbsp
- soft cheese5.25 oz
- feta cheese5.25 oz
- parmesan cheese2 tbsp
- grated cheese1.25 lb
- ricotta1 lb
Pantry
- oil23.5 tbsp
- olive oil8 tbsp
- rice12 oz
- vegetable broth2.75 qt
- angel hair pasta3.5 oz
- chickpea2 can
- flour12 oz
- chickpea flour21.5 tbsp
- egg13
- hard-boiled egg3
- honey0.5 tbsp
- walnut2 tbsp
- nutmeg0.5 tbsp
- breadcrumbs4 tbsp
- paprika0.5 tbsp
- pepper0.5 tbsp
- black pepper0.5 tbsp
- polenta11 oz
- baking powder0.5 tbsp
- salt4 tbsp
- cannelloni sheet12
- pie crust2
- crushed tomato4.25 lb
- vinegar2 tbsp
Meal prep: what to make ahead
🍲 Cook and freeze: Creamy Mashed Cauliflower
For Mon · portioned in the freezer
🍲 Cook and freeze: Blender Chickpea Flour Crust
For Tue · portioned in the freezer
🍲 Cook and freeze: Swiss Chard and Ricotta Cannelloni
For Wed · portioned in the freezer
🍲 Make ahead: Vegetable Soup
For Wed · keeps ~3-4 days in the fridge
🍲 Cook and freeze: Chickpea and Spinach Stew
For Thu · portioned in the freezer
🍲 Make ahead: Swiss Chard Pie
For Sat · keeps ~3-4 days in the fridge
🥫 Make the sauces and bases (Stock)
For Butternut Squash Risotto (Tue), Vegetable Soup (Wed) · freeze in portions
🥬 Wash and chop: Squash, Winter squash, Onion, Carrot, Leek, Garlic clove
For Warm Roasted Squash Salad with Arugula and Feta (Mon), Butternut Squash Risotto (Tue), Vegetable Soup (Wed), Chickpea and Spinach Stew (Thu), Lettuce, Tomato, and Egg Salad (Thu)… · keeps 3-4 days
It's loaded into your week and you can change anything.