Here’s this month’s 7-day vegetarian meal plan with recipes. I hope it helps you plan a few of your meals (or all the meals!) ahead of time for healthy and mindful cooking 🙂
Last month I shared my first 7-day vegan meal plan with recipes. My only hope is that these meal plans are helpful in making you transition to healthier meals and pleasurable cooking.
I also shared my journey of how I went from planning one meal for the entire week to planning for the entire week. I do hope you give meal planning a try. If it doesn’t help in any way, you surely should let it go but I am positive that once you start planning your meals, you will see its benefits.
7-day Vegetarian Meal Plan
This is a table with links to all recipes. At the bottom of the post there is a meal plan with grocery list image which you can download and print, if needed.
Berries are in season here, so I am going high on berry smoothies and fresh berries for snacking this month but you can replace them with any fresh seasonal fruit. This month’s meal plan is vegetarian but only two of all the dishes use dairy products and can easily be replaced with vegan alternatives like soy or coconut yogurt for raita and a tomato-cucumber-avocado sandwich instead of grilled cheese.
Also, I cook a few recipes like the vegan Blueberry Banana bread and gluten-free & vegan almond and oatmeal cookies over the weekend so that they can be used as snack or breakfast options through the week! Same for dips like hummus (alternative: Beetroot chutney) – make over the weekend and use them with vegetable sticks for snacking.
|BREAKFAST||LUNCH||DINNER||SNACKS for in-between meals through the day|
|MONDAY||Berry and Melon Smoothie|
|Roasted chickpea & vegetable salad||Quinoa Buddha Bowl||3-4 Dates + other dry fruits|
Almond & Oatmeal Cookies
|TUESDAY||Chocolate Banana Oatmeal||Quinoa Buddha bowl (leftovers from dinner)||Soya Mince vegetable fry|
Cucumber & Lime Raita
Whole Wheat Flat Bread (Plain Paratha)
|2 slices blueberry banana bread|
Fresh fruit of your choice
|WEDNESDAY||Overnight oats with fresh fruits||Soya Mince stuffed bread||Red kidney Beans & RRiceice (Rajma Chawal)||Hummus & Vegetable sticks|
|THURSDAY||Millet Porridge||Rajma Chawal (leftovers from dinner)||Dal-fry
Spinach and corn curry
, Bajra roti
|2 Sourdough Slices with nut butter|
Handful of nuts & dates (or 1 date bar)
|FRIDAY||Blueberry Pancakes (use flax eggs instead of egg in the recipe)||Grilled Cheese Sandwich||Spinach Corn Rice Casserole (made with leftover Spinach & corn curry) |
Fresh Salad greens
Fresh fruits & Mixed nuts
Mixed Berry Smoothie
Red Rice Poha ( Stir fry with Indian flattened rice flakes)
|Eat Out||Hummus & Bread|
Handful of mixed nuts
Lemon Ginger Tea
Chickpeas curry with poori
|Veg Paella||Banana Bread|
Fresh fruits & vegetables
Benefits of Meal Planning
This is going to be a build up on last month’s post. Every time, I plan a meal, I keep in mind what is in season. If you do not know, you may want to go to the local vegetable market to just do a scan of what’s fresh, what’s in season, and what is produced locally. Sometimes I do my groceries and then make a meal plan around what I have purchased!
Meal Planning is healthy and sustainable
Meal planning helps me stick to local and seasonal produce. Once I have checked what’s available and decided what I am going to cook, it is easy to follow it up. It is healthier and also more sustainable for the planet.
It also helps me stick to my eating goals. If there is no plan, I often end up eating more snacks and random stuff than what I planned.
Meal planning is economical and reduces waste
A lot of the time when we go to supermarkets, we end up buying things we do not need and very often they go beyond their best-use-by date and then into the bin. When you plan your meals and make a grocery list it helps buying what you need. You save up money by buying seasonal, local produce which is cheap and also save money by reducing wastage in your kitchen.
Meal Planning saves time
Once there is a plan, I don’t have to spend time everyday figuring out what to make for every meal. I also factor in easy recipes for days when I know I will be short on time and also plan a “no cooking” day!
Download & Print Meal Plan with Grocery List
Connect with me
Do you plan your meals? Or do you want to start planning your meals? I would love to connect with you on discussing and bringing about healthier and sustainable changes cooking and eating. I am hoping to share one weekly meal plan every month and if you need more help with meal planning, feel free to connect with me.
If you try this meal plan or any of the recipes here a try, I would really love to know. Tag your picture with #weekendkitchen on Instagram or connect with me on Facebook, Twitter, Google+, and/or Pinterest.
Or join our newest journey into Recipe Videos.