This Weeks Vegetarian Meal Plans

🍽️ This Week's Vegetarian Meal Plan: Delicious Dinners Without the Hassle!

By Chef Tony Casanova

Welcome to My EZ Meal Plan, where we do the hard stuff so you don’t have to! If you love eating good food but hate meal planning, grocery lists, and prepping, you’re in the right place.

Each week, we’ll provide a full meal plan with simple recipes and a shopping list—so all you have to do is follow along and enjoy stress-free cooking.

This week’s meal plan is designed to feed a family of four on a $100 budget, with meals that are quick, easy, and satisfying. Let’s get cooking!

🛒 Your Weekly Shopping List ($100 Budget)

Here’s everything you’ll need for this week’s meals. Stick to the list, and you’ll stay within budget!

Protein:

✅ 1 block extra-firm tofu
✅ 1 can black beans
✅ 1 can chickpeas
✅ 1 bag lentils

Dairy:

✅ 1 gallon milk
✅ 8 oz shredded cheddar cheese
✅ 8 oz mozzarella cheese
✅ 1 stick butter

Grains & Staples:

✅ 1 bag peas and carrots
✅ 1 lb pasta (spaghetti or penne)
✅ 1 lb rice
✅ 1 can diced tomatoes
✅ 1 jar marinara sauce
✅ 1 pack tortillas

Fresh Produce:

✅ 1 head of lettuce
✅ 2 onions
✅ 2 bell peppers
✅ 1 zucchini
✅ 3 potatoes
✅ 1 bag baby carrots
✅ 2 apples
✅ 2 bananas

Pantry Items (Check Your Kitchen!):

✅ Olive oil
✅ Garlic powder
✅ Onion powder
✅ Salt & pepper
✅ Italian seasoning
✅ Cumin
✅ Soy sauce

🍽️ Budget-Friendly Weekly Vegetarian Meal Plan

A simple, delicious, and budget-friendly meal plan for the week, feeding a family of four for around $100!

Monday: One-Pan Chickpea & Rice

📌 What you’ll need:

• 1 can chickpeas

• Rice

• Onion

• Bell pepper

• Garlic powder

• Salt & pepper

How to make it:

1️⃣ Sauté onions and bell peppers in a large pan with olive oil until softened.
2️⃣ Add chickpeas and season with garlic powder, salt, and pepper.
3️⃣ Pour in 2 cups of water, add 1 cup of rice, cover, and let simmer for 20 minutes.
4️⃣ Serve and enjoy!

✔ Budget Tip: Chickpeas are a great protein alternative and cost much less than meat!

Tuesday: Quick & Cheesy Black Bean Tacos

📌 What you’ll need:

• 1 can black beans

• Tortillas

• Shredded cheese

• Lettuce

How to make it:

1️⃣ Heat black beans in a pan, seasoning with cumin and salt.
2️⃣ Warm up tortillas and fill them with black beans, cheese, and shredded lettuce.
3️⃣ Enjoy with baby carrots on the side for an easy veggie boost.

✔ Budget Tip: Add avocado or salsa for extra flavor without breaking the budget!

Wednesday: Budget-Friendly Spaghetti Night (Veggie Edition)

📌 What you’ll need:

• Whole wheat pasta

• Marinara sauce

• Zucchini

• Mozzarella cheese

How to make it:

1️⃣ Cook pasta according to the package instructions.
2️⃣ Sauté chopped zucchini in a pan until soft.
3️⃣ Add marinara sauce, let simmer, and mix with pasta.
4️⃣ Top with shredded mozzarella and serve!

✔ Budget Tip: Zucchini adds heartiness while keeping costs low!

Thursday: Veggie Fried Rice with Tofu

📌 What you’ll need:

• 2 cups cooked rice (leftover rice works best!)

• 1 block extra-firm tofu (cubed)

• 1 onion (chopped)

• 1 cup frozen peas & carrots

• 2 tbsp soy sauce

• 1 tbsp oil

How to make it:

1️⃣ Heat oil in a pan and sauté chopped onion until soft.
2️⃣ Add cubed tofu, cooking for 3-4 minutes until lightly browned.
3️⃣ Stir in peas & carrots and cook for another minute.
4️⃣ Add cooked rice and soy sauce, stirring everything together.
5️⃣ Cook for another 2-3 minutes, then serve hot!

✔ Budget Tip: Using leftover rice makes this dish super cost-effective!

Friday: Veggie Fajita Stuffed Baked Potatoes with Cheese & Sour Cream

📌 What you’ll need:

• 4 large potatoes

• 1 bell pepper (sliced)

• 1 onion (sliced)

• ½ tsp cumin

• ½ tsp chili powder

• ½ cup shredded cheese

• ½ cup sour cream

• 1 tbsp olive oil

How to make it:

1️⃣ Bake potatoes in the oven at 400°F for about 45 minutes (or microwave for 8 minutes if short on time).
2️⃣ Heat olive oil in a pan and sauté sliced bell pepper and onion until soft.
3️⃣ Slice open baked potatoes and stuff with the fajita veggie mixture.
4️⃣ Top with shredded cheese and sour cream, then serve!

✔ Budget Tip: Potatoes are cheap, filling, and versatile—perfect for budget meals!

Final Thoughts

That’s a week’s worth of stress-free, budget-friendly vegetarian meals for just $100! 🎉

✔ Simple. Delicious. No complicated meal prep required!

Be sure to check back next week for another meal plan, and let me know in the comments which recipe was your favorite!

👉 Want the next shopping list sent straight to your inbox? Sign up for our weekly meal plan emails and never stress about dinner again!

Happy cooking,

Chef Tony Casanova