🌱 Vegetarian Weekly Meal Plan — Simple, Satisfying, Budget-Friendly

Feeds a family of 4 | Budget: ~$100 | 5 Weeknight Dinners

🛒 Vegetarian Shopping List

Proteins

• 1 block extra-firm tofu

• 1 can black beans

• 1 can white beans

• 1 can chickpeas

• 1 dozen eggs

Dairy

• 8 oz shredded cheddar cheese

• 8 oz shredded mozzarella

• 1 gallon milk

• 1 stick butter

• Optional: grated Parmesan

Grains & Staples

• 1 lb small pasta (penne or rotini)

• 1 lb white or brown rice

• 1 loaf sandwich bread

• 1 pack flour tortillas

• 1 can diced tomatoes

• 1 box vegetable broth

Produce

• 3 russet potatoes

• 1 sweet potato

• 2 onions

• 1 bell pepper

• 2 carrots

• 1 zucchini

• 1 head romaine or green leaf lettuce

• 1 bunch green onions

• 1 clamshell grape tomatoes

• 2 apples

• 2 bananas

• 1 lemon

Pantry/Spices (check your kitchen first!)

• Olive oil

• Garlic powder

• Onion powder

• Paprika

• Italian seasoning

• Salt & pepper

• Cumin

• BBQ sauce

🌱 Vegetarian Dinner Menu & Recipes

Feeds a family of 4 | 5 Meals | ~$100 Budget

Monday: Garlic Butter Tofu with Roasted Potatoes & Carrots

📌 What you’ll need:

• 1 block extra-firm tofu

• 3 russet potatoes

• 2 carrots

• Butter or olive oil

• Garlic powder

• Salt & pepper

How to make it:

1. Preheat oven to 425°F. Drain and press tofu for 15 minutes, then cut into cubes.

2. Cube potatoes and carrots. Toss everything in olive oil, garlic powder, salt, and pepper.

3. Spread on a baking sheet and roast for 30–35 minutes, flipping halfway through.

4. Melt a little butter and drizzle over the tofu before serving for extra richness.

Tuesday: Creamy Pasta with Zucchini & White Beans

📌 What you’ll need:

• 1 lb pasta (penne or rotini)

• 1 zucchini

• 1 can white beans, drained

• ½ onion, chopped

• Milk

• Shredded cheddar or mozzarella cheese

• Olive oil

• Salt & pepper

How to make it:

1. Cook pasta according to the package instructions.

2. In a skillet, sauté onion and zucchini in olive oil until soft.

3. Add white beans, season with salt and pepper.

4. Stir in ½ cup milk and ½ cup shredded cheese to make a creamy sauce.

5. Toss with cooked pasta and serve hot.

Wednesday: Chickpea Patties with Sweet Potato Mash & Salad

📌 What you’ll need:

• 1 can chickpeas, drained

• 1 sweet potato

• 1 egg (or flax egg for vegan)

• ½ onion, finely chopped

• Bread crumbs (use GF if needed)

• Lettuce & tomato for salad

• Olive oil, cumin, salt & pepper

How to make it:

1. Mash chickpeas in a bowl. Mix in egg, onion, spices, and enough breadcrumbs to form patties.

2. Form into small patties and pan-fry in olive oil until golden on both sides.

3. Boil sweet potato until soft, mash with butter and salt.

4. Serve patties with sweet potato mash and a small side salad.

Thursday: BBQ Tofu Rice Bowls

📌 What you’ll need:

• 1 block extra-firm tofu

• 1 cup rice

• 1 can black beans

• Cheddar cheese (optional)

• Green onions

• BBQ sauce

• Olive oil, cumin, salt

How to make it:

1. Cook rice according to package instructions.

2. Press and cube tofu, pan-fry in olive oil until golden. Toss with BBQ sauce.

3. Heat black beans with cumin and a pinch of salt.

4. Build bowls: rice, beans, BBQ tofu, cheese, and chopped green onions.

Friday: Cheesy Black Bean Quesadillas with Lettuce & Tomato Salad

📌 What you’ll need:

• 1 can black beans

• Flour tortillas

• Shredded cheddar cheese

• Lettuce

• Grape tomatoes

• Olive oil, cumin, garlic powder

How to make it:

1. Mash black beans with cumin and garlic powder.

2. Spread bean mixture and cheese onto half of each tortilla. Fold and cook in a skillet until golden on both sides.

3. Serve with a fresh salad of chopped lettuce and tomatoes.