It’s time for Week 3 of BWLW’s free 4 week vegetarian meal. As I’ve said before, If you are going pescatarian, lacto-ovo-tarian or vegan, you can modify these plans for your needs. Also, I’ve created a list of tips to help you use this meal plan. You will find the week 3 shopping list below.
- Vegetarian Meal Plan Week 1
- Vegetarian Recipes for Week 1
- Vegetarian Meal Plan Week 2
- Vegetarian Recipes for Week 2
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.
Here is the link for Week 3 Recipes
Day 1
Breakfast – Peanut Butter Quinoa
Lunch – Leftover Veggie Lasagna (See Week 2 Recipes)
Dinner Stir Fry Veggies with Brown Rice
Snack – ¼ Cup Almonds
1Cucumber, sliced w/ hot sauce and lemon
Day 2
Breakfast – Tofu Scramble
Lunch – Teriyaki Chickpeas with Cucumber Slices
Dinner – Spinach Calzones
Snack – ½ Sweet Potato (cooked like a baked potato)
½ Cup Grapes
Day 3
Breakfast – Breakfast Burrito
Lunch – Veggie sandwich on whole wheat
Dinner – Broccoli Red Pepper Curry
Snack – ½ Cup Grapes
4 oz. Celery Sticks
Day 4
Breakfast – Apple Banana Smoothie
Lunch – Broccoli Red Pepper Leftovers
Dinner – Veggie Burrito
Snack – ½ Sweet Potato
½ Avocado
Day 5
Breakfast – Berry Oatmeal
Lunch – Tomato Soup with Side Salad
Dinner – Vegetarian Chili with Avocado
Snack – 1 Cup Broccoli Florets
1 Apple
Day 6
Breakfast – Strawberry Parfait
Lunch – Leftover Chili
Dinner – Black Bean Enchiladas
Snack – 3 oz. Baby Carrots
¼ cup raisins
Day 7
Breakfast – Breakfast sweet potato
Lunch – Veggie Quesadilla on Whole Wheat Tortilla
Dinner – Raw Zucchini Pasta
Snack – ¼ Cup Almonds
½ Cup Corn with Lime and Hot Sauce
Week 3 Shopping List
| Produce
Apples 3 Alfalfa Sprouts 1 package Arugula 1 cup Avocado 1 Bananas 2 Baby Carrots 3 oz Basil 1 Bell Peppers- Red 2, Green 1 Broccoli 3 cups Cherry Tomatoes 1 package Cilantro 1 bunch Cucumber 3 Celery 2 stalks Garlic 3-5 Grapes 1 bunch Green Onion 2 Jalapeno 1 Kale 1 bunch Lemon 3 Lime 1 Mushrooms 1 package Onion 4 Romaine Lettuce 1 Red Onion 2 Spinach 1 bag/bunch Strawberries 1 lb Sweet Potato 2 Tomatoes 2 Zucchini 1
Tofu 2 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 Baking soda Balsamic Vinegar Black olives Brown Rice Brown Sugar Carob powder Chia Seeds Cocoa Powder Cornmeal Dijon Mustard Honey Hot sauce Marinara sauce Maple syrup Nutritional Yeast Olive Oil Peanut butter Pineapple Salsa Quinoa Raisins Rolled Oats Salsa Soy Sauce Teriyaki Sauce Tomato Paste Unsweetened Applesauce
Breads Corn Tortillas 2 Whole Wheat Bread 2 slices Whole Wheat Tortillas or Wraps: large 3 Refrigerated dinner rolls
Canned Black Beans 2 cans Chickpeas 1 can Diced tomatoes- 1 small can Green Chilies Kidney Beans 2 Pumpkin 1 Stewed Tomatoes 2 15oz. cans Tomato paste 1 can Vegetable Stock 2 cups
|
Frozen
Mixed berries Corn Mixed Vegetables for Stir Fry Spinach Dairy/Non Dairy Coconut Milk Milk Yogurt (if not making vegan yogurt) Ricotta 1 oz Mozzarella 1 oz Parmesan Cheddar 1 cup
Spices Bay Leaf Chili Powder Cinnamon Cumin Garlic Italian Seasoning Nutmeg Onion Paprika Parsley Pepper Red Pepper Flakes Salt Turmeric Yellow curry |
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.
Marquita Jones says
I am committed!