Here is the plan for Week 4 of our free 4 week vegetarian meal. If you are going pescatarian, lacto-ovo-tarian or vegan, you can modify these plans for your needs. Here is a list of tips to help you use this meal plan. You will find the shopping list for his week below.
- Vegetarian Meal Plan Week 1
- Vegetarian Recipes for Week 1
- Vegetarian Meal Plan Week 2
- Vegetarian Recipes for Week 2
- Vegetarian Meal Plan for Week 3
- Vegetarian Recipes for Week 3
- Vegetarian Recipes for Week 4
Tofu Dairy in the Overall Meal Plan: If you don’t do tofu, omit it an use another faux meat or choose another recipe from another week. On Dairy, many people are lactovegetarians (still eat dairy) or are transitioning to being vegetarian. Please omit the diary that may be in one or two recipes if you don’t eat it. Please modify these recipes as you see fit, if you are Vegan.
Note: You can choose when to have your snack based on when you need it. Everyone is different in the regard.
Week 4 Vegetarian Recipes
Day 1
Breakfast – Strawberry Spinach Smoothie
Lunch – Black Bean Enchiladas (Week 3 Recipes)
Dinner – Vegetable Marinara with Side Salad
Snack – 1 orange, 10 Black or Green Olives
Day 2
Breakfast – Tomato Toast
Lunch – Super Salad
Dinner – Bean Tacos
Snack – 5 Celery Sticks, 8 Strawberries
Day 3
Breakfast – Orange Cranberry Oatmeal
Lunch – Black Bean and Corn Salad
Dinner – Shepherd’s Pie
Snack – 3 oz. Baby Carrots, 1 1/2 cup of red grapes
Day 4
Breakfast – Homemade Granola with Yogurt and Blueberries
Lunch – Leftover Shepherd’s Pie
Dinner – Cauliflower Wings with Celery Sticks
Snack – 6 oz. Vanilla Frozen Soy Yogurt
Day 5
Breakfast – Strawberry Oatmeal Smoothie
Lunch – Chili Potato
Dinner – Cajun style Red Beans and Rice
Snack – 15 almonds, 1 Banana
Day 6
Breakfast – Blueberry Pancakes
Lunch – Hummus with Pita Bread and Veggies
Dinner – Pasta Primavera
Snack – 1 Apple, sliced
Day 7
Breakfast – Zucchini Muffins
Lunch – Cajun style Red Beans and Rice
Dinner – Tofu Mozzarella
Snack – 1 Bell Pepper, Sliced or 1 Plum
Shopping List
| Produce
Apples 1 Asparagus 1 Avocado 1Bananas 3 Baby Carrots 6 oz Basil 1 Bell Peppers- Red 2, Green 1 Broccoli 1 cups Carrot 2 Cauliflower 1 Cherry Tomatoes- 1 package Cilantro 1 bunch Cucumber 1 Celery 1 bunch Eggplant ½ Garlic 3-5 Grapes 1 bunch Green Onion 1 Green Beans 2 oz. Kale 1 bunch Lemon 2 Lime 1 Onion 2 Orange 1 Parsley 1 Potato for baking 1 Romaine Lettuce 1 Red Onion 1 Red Cabbage ¼ cup Red potatoes ½ lb Spinach 1 bag/bunch Strawberries 1 lb Tomatoes 3 Yellow Squash 1 Zucchini 1
Tofu 1 lb firm Tofu Silken 1 block (optional if making tofu yogurt) may be in Asain section on shelf, or in tofu section.
Extra greens for salad as desired Extra veggies for snacking |
Dry Goods and Grains
Almonds ½ Cup Balsamic Vinegar Baking powder Baking soda Brown Rice Brown Sugar Buffalo wing sauce Cocoa Powder Dried cranberries Honey Hot sauce Liquid Smoke Marinara sauce 1 jar Maple syrup Oat Bran Olives- Black or green Olive Oil Pecans Raisins Raw Sugar Rolled Oats Salsa Sesame seed dressing Sunflower Seeds Unsweetened Applesauce Vanilla Extract Vegetable oil Walnuts Wheat Germ Whole Wheat Bread Crumbs Whole Wheat Pastry Flour Whole Wheat Penne Whole Wheat pasta of your choice
Breads Corn Tortillas 2 Whole Wheat Bread 2 slices Pita Bread 1 |
Canned
Black Beans 1 cans Chickpeas 1 can Diced tomatoes 1 can Mandarin oranges 1 small can Fire Roasted Tomatoes 1 can Vegetarian chili 1 can Vegetarian refried beans 1 can
Frozen Corn Mixed Vegetables for marinara Peas
Dairy/Non Dairy Milk Orange juice Yogurt (if not making vegan yogurt) Vegetarian Mozzarella Romano Vegetarian
Spices Basil Cayenne Cinnamon Cumin Garlic Ginger Italian Seasoning Nutmeg Oregano Paprika Pepper Salt Sweet paprika Thyme Curry powder |
We are providing these meal plans for your personal use only. Do not distribute or use these plans commercially.
Disclaimer: Nutritional content will vary depending on the brands of food used. This meal plan does not take into account serious illness or specific nutrient ratios. If you are pregnant, have high blood pressure, heart disease diabetes or other medical issues, please talk with your doctor or dietitian/nutritionist before changing your diet significantly. These plans are meant to be examples of balanced eating, but we all have varied needs. Use this information as an example and take caution with regard to your own specific nutrition needs.
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