Vegetarian Meal Plan
2 Servings
How This Meal Plan Works
This 4-week meal plan is organized into six collapsable sections below. The first section is a set of detailed instructions so please review them before beginning. The second section is the “Have on Hand” list, which includes staple ingredients used throughout the entire plan. The following four sections are weekly meal plans, each containing 7 recipes with direct links and a detailed shopping list.
For your first shopping trip, combine the Have on Hand list with Week 1’s shopping list. In Weeks 2–4, you will only need to shop from the individual weekly list as the have on hand ingredients should already be in your pantry. Each week’s recipes can be cooked in any order, though I recommend starting with meals that use soft produce or other perishable ingredients first.
Detailed Instructions and Notes
Getting Started
- Review the Have on Hand list and mark off what you already have.
- Purchase remaining Have on Hand ingredients during your first shopping trip.
- Combine the Have on Hand list with Week 1’s shopping list.
- In Weeks 2–4, shop only from that week’s list and quickly check that you still have the necessary Have on Hand ingredients.
- Add any additional household staples such as snacks or breakfast foods as needed.
Important Notes
Be sure to check the serving size on each recipe page and adjust the serving size using the arrows provided before making the recipe.
Shopping lists reflect the exact amounts needed for that week..
If you cannot purchase a specific quantity (e.g., 1/2 avocado), buy the closest available amount.
Optional ingredients are clearly labeled. these optional items were not included in the average cost per serving. but are often great additions to the meals.
If you have any feedback on this meal plan or run into any issues, please send me an email at [email protected] and I’ll get back to you as soon as I can. Also, be sure to share your cooking successes on social media and tag us!
Have On Hand
About the Have on Hand List
The Have on Hand list includes staple ingredients used across multiple weeks of this meal plan. These items should be purchased before or during Week 1 so that your future weekly shopping trips are shorter and more streamlined.
Notes:
- Ingredient quantities are listed in exact amounts. If a specific amount is not available at your store, purchase the closest possible size.
- Some items may be available in your store’s bulk food section. Ingredients marked with a (b) can often be purchased this way.
Shopping List
Bread and Tortillas
- 11 Corn Tortillas
Dairy
- 1 Cup Butter
Grocery
- 1 Teaspoon Balsamic Vinegar
- 0.5 Cup Brown Short Grain Rice (b)
- 4 cups Jasmine Rice (b)
- 2 Cups White Long Grain Rice (b)
- 0.75 Cup Wild Rice Blend (b)
- 1 Cup Green Lentils (b)
- 1 Cup Red Lentils (b)
- 1.5 Tablespoons Brown Sugar (b)
- 21 Ounces Canned Black Beans
- 8 Ounces Canned Corn
- 24 Ounces Canned Crushed Tomatoes
- 2 Ounces Canned Diced Green Chiles
- 8 Ounces Canned Diced Tomatoes
- 35 Ounces Canned Full-Fat Coconut Milk
- 8 Ounces Canned Garbanzo Beans
- 46 Ounces Canned Great Northern Bean
- 16 Ounces Bottled Roasted Red Bell Peppers
- 1.5 Teaspoons Crushed Ginger Root (Alternatively you can substitute this for an equal portion of Ginger Powder)
- 0.25 Pound Dried Black Beans (b)
- 1 Ounce Dried Cranberries (b)
- 5.5 Ounces Enchilada Sauce
- .25 Cup Flour
- 2.5 Tablespoons Honey
- 5 Tablespoons Peanut Butter
- 0.5 Cup Peanuts (b)
- 5 Tablespoons Red Curry Paste
- 1.5 Cups Red Wine Vinegar
- 2.5 Tablespoons Sesame Oil
- 1 Tablespoon Sesame Seeds (b)
- 4 Tablespoons Soy Sauce
- 0.5 Tablespoon Sugar
- 6 Quarts Veggie Broth
- 2 Tablespoons Veggie Broth Base
- 0.5 Teaspoon Yellow Mustard
- 4.5 Ounces Packaged Ramen Noodles (alternative: stir fry noodles) (*)
- Cooking Oil
Produce
- 12 Carrots
- 3 Heads Garlic
Spices
- 1 Teaspoon Celery Salt (b)
- 1 Teaspoon Chili Powder (b)
- 0.25 Teaspoon Coriander Powder (b)
- 1 Pinch Crushed Red Pepper Flakes (b)
- 1 Tablespoon Cumin (b)
- 2 Teaspoons Dijon Mustard (b)
- 2 Dried New Mexico Chilis (b)
- 1 Teaspoon Dried Oregano (b)
- 0.75 Teaspoon Garam Masala (b)
- 2 Tablespoons Garlic Powder (b)
- 1 Teaspoon Ginger Powder (b)
- 4 Teaspoons Italian Seasoning (b)
- 1 Teaspoon Nutmeg (b)
- 2.5 Tablespoons Paprika (b)
- 0.5 Tablespoon Red Curry Powder (b)
- 1 Teaspoon Turmeric (b)
- Salt
- Black Pepper
Week 1
Weekly Shopping Instructions
- Combine the first week’s shopping trip with the Have on Hand list above
- Review and print/save the two shopping lists and do an inventory of what you have in your pantry. Cross off any items that you do not need.
- Add any household staples to your shopping list such as snacks, breakfast foods, etc.
- Go shopping and purchase the items you need.
- Note before diving into this week’s shopping trip: This week’s set of recipes includes veggie tacos which, although delicious by themselves might be nice served with some rice and/or beans. Be sure to add these ingredients to your list if you decide to make/buy some for that meal.
Weekly Shopping List
Bread and Tortillas
- Optional:
- 2 Pieces of Naan Bread (Curried Lentils)
- 2 Thick Corn Tortillas (Casamiento)
Dairy
- 1 Cup Half and Half
- 3 Ounces Monterrey Jack Cheese
- 3 Ounces Parmesan Cheese
- 2 Ounces Ranch Dressing
- 2 Tablespoons Sour Cream
- 4 Eggs
- Optional:
- 2.5 Ounces Queso Fresco (Casamiento)
- 2 Ounces Crema (Casamiento)
- 2 Eggs (Casamiento)
Grocery
- 6 Ounces Pad Thai Noodles
- 1 Tablespoon Pepitas
- 2 Tablespoons Low Sodium Soy Sauce
- 2 Tablespoons Maple Syrup
- 0.5 Teaspoon Sriracha
Produce
- 1 Cup Spinach
- 0.5 Head Green Leaf Lettuce
- 4.5 Ounces Bean Sprouts
- 0.5 Pound Crimini Mushrooms
- 1 Rib Celery
- 3 Tablespoons Cilantro
- 1 Avocado
- 1 Butternut Squash
- 0.5 Cucumber
- 2 Green Onions
- 2 Limes
- 3 Onions
- 1 Poblano Pepper
- 3 Tomatoes
- Optional:
- 2 Plantains (Casamiento)
This Week's Recipes
Week 2
Weekly Shopping Instructions
- Review and print/save the shopping list and do an inventory of what you have in your pantry. Cross off any items that you do not need.
- Double-check that you still have the necessary ingredients from the Have on Hand list.
- Add any household staples to your shopping list such as snacks, breakfast foods, etc.
- Go shopping and purchase the items you need.
Weekly Shopping List
Bread and Tortillas
- 4 Tostadas
Dairy
- 0.5 Ounces Cotija Cheese
- 1 Egg
- 2 Tablespoons Half and Half
- 2 Ounces Parmesan Cheese
- 2 Ounces Sour Cream
- Optional:
- 2 Ounces Cheddar Cheese (Lentil and Rice Stuffed Peppers)
- 2 Ounces Cheddar Cheese (Vegetarian White Bean Chili)
Frozen
- 3 Ounces Frozen Edamame
- Grocery
- 0.5 Pound Linguine Noodles
- Produce
- 2 Bell Peppers
- 1 Pound Broccoli
- 0.5 Bunch Cilantro
- 0.5 Head Green Cabbage
- 0.5 Head Green Leaf Lettuce
- 2 Green Onions
- 4 Limes
- 2 Onions
- 1.5 Tomatoes
- 1.5 Yellow Squash
- 3 Zucchini
- Optional:
- 1 Green Onions (Vegetarian White Bean Chili)
- 4 Chives (Vegetarian White Bean Chili)
- 0.5 Avocado (Tortilla Soup)
This Week's Recipes
Week 3
Weekly Shopping Instructions
- Review and print/save the shopping list and do an inventory of what you have in your pantry. Cross off any items that you do not need.
- Double-check that you still have the necessary ingredients from the Have on Hand list.
- Add any household staples to your shopping list such as snacks, breakfast foods, etc.
- Go shopping and purchase the items you need.
Weekly Shopping List
Bread and Tortillas
- 4 Slices Bread
Dairy
- 1 Cup Cream
- 5 Eggs
- 2 Ounces Goat Cheese
- 1 Cup Milk
- 5 Ounces Monterrey Jack Cheese
- 3 Ounces Mozzarella Cheese
- 5 Ounces Ricotta Cheese
- 2 Cups Shredded Parmesan Cheese
- 2 Tablespoons Sour Cream
- Optional:
- 1 Ounce Cotija Cheese (Folded Cheese Enchiladas)
Grocery
- 0.5 Pound Fettuccine Noodles
- 0.5 Pound Lasagna Noodles
- 0.25 Cup Mayonnaise
- 1 Ounce Sliced Almonds
- Optional:
- 2 Ounces Pico de Gallo or Salsa (Folded Cheese Enchiladas)
Produce
- 1 Rib Celery
- 1 Granny Smith Apple
- 1 Bunch Kale
- 1 Onion
- .5 Shallot
- 4 Ounces Snap Peas
- 1 Yellow Squash
- 3 Yukon Gold Potatoes
- 1 Zucchini
- Optional:
- 1 Pound Broccoli (Fettuccine Alfredo)
This Week's Recipes
Week 4
Weekly Shopping Instructions
- Review and print/save the shopping list and do an inventory of what you have in your pantry. Cross off any items that you do not need.
- Double-check that you still have the necessary ingredients from the Have on Hand list.
- Add any household staples to your shopping list such as snacks, breakfast foods, etc.
- Go shopping and purchase the items you need.
Weekly Shopping List
Bread and Tortillas
- 3 Ounces Crostinis or Croutons
- 0.5 Loaf Crusty Bread
Dairy
- 8 Ounces Cheddar Cheese
- 6 Eggs
- 1.5 Cups Half and Half
- 0.5 Cup Milk
- 2 Ounces Monterrey Jack Cheese
- 5 Ounces Parmesan Cheese
- 4 Ounces Swiss Cheese
- Optional:
- 0.25 Cup Cream (Gnocchi with Veggie Marinara)
- 2 Ounces Parmesan Cheese (Gnocchi with Veggie Marinara)
Grocery
- 8 Ounces Cavatappi Noodles (or similar)
- 0.5 Pound Gnocchi
- 2 Tablespoons Panko Bread Crumbs
- 2 Tablespoons Potato Pearls
- 2 Ounces Vegetarian Caesar Salad Dressing or Ranch
Produce
- 0.5 Pound Broccoli
- 1 Cucumber
- 0.5 Head Green Leaf Lettuce
- 2 Limes
- 0.5 Head Napa Cabbage
- 3 Onions
- 0.5 Red Bell Pepper
- 3 Red or Yukon Potatoes
- 1 Head Romaine Lettuce
- 2 Ounces Spinach
- 2 Sweet Onions
- 1 Tomato
- 1 Yellow Squash
- 2 Zucchini
- Optional:
- 1 Tomato (Crunchy Caesar Salad)
- 0.5 Tablespoon Chopped Scallion or Chives (French Onion Soup)
