If you resolved to clean up your eating, you might be toying with the idea of going vegetarian or vegan. While it’s certainly not the only path to good health, most eaters could benefit from cutting back on meat, and amping up plants. Worried it will become more difficult to fill up your grocery cart or throw together a quick din? Meal planning to the rescue! Here’s one week of fresh, fast, and flavorful veggie dinners. You’ll get plenty of protein and healthy fats, so you won’t walk away from the table hungry. And there’s lots of variety to keep you satisfied, with sweet and spicy salads, wraps, stir-fries, and stuffed veggies.
This plan includes four dinners, covering Monday through Thursday, and leaves Friday open, for leftovers or healthy takeout. There’s a shopping list for everything you need to buy, with a few pantry staples at the bottom—check to make sure you have those on hand!
RECIPES
Monday: Roasted Butternut Squash Salad with Brussels & Maple
Tuesday: Spicy Buffalo Chickpea Wraps
Wednesday: Spicy Tofu Stir Fry with Coconut Sticky Rice
Thursday: Stuffed Sweet Potatoes with Beans & Greens
SHOPPING LIST
1 butternut squash
4 oz (125 g) Brussels sprouts
4 red-skinned sweet potatoes
1 bunch dinosaur or lacinato kale
2 large bell peppers, yellow and/or red
2 plum tomatoes
Arugula or mixed baby greens
Baby kale
1 sweet apple, such as Honeycrisp
3 lemons
1 small red onion
1 shallot
4 green onions
1 serrano chile
Fresh ginger
Fresh sage
Fresh basil
Fresh thyme
1 can (15 oz/470 g) chickpeas, no salt added
1 can (15 oz/470 g) white beans, no salt added
Coconut milk, lite
Brown rice, short grain
Quinoa (red, white, or a combination)
Pepitas
Tahini
1 package (14 oz/440 g) extra-firm tofu
Whole-grain tortillas
PANTRY STAPLES
Extra-virgin olive oil
Salt and pepper
Apple cider vinegar
Maple syrup
Grainy mustard
Worcestershire sauce (vegan)
Garlic
Hot-pepper sauce
Soy sauce, reduced sodium
Rice vinegar
Grapeseed or avocado oil
Toasted sesame oil
Ground cumin
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she’s edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she’d still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers’ market, trying to read at the bakery, and roasting big dinners for friends.
If this is intended to be a vegan, you will need to omit the honey 🙂
I think maple syrup will be a great substitute for honey
One week does not equal 4 dinners. Misleading title got me to click on this.
I’m an Alkaline Vegan (meaning I only eat specific alkaline foods) does anyone have any great alkaline recipes? Or does anyone follow Dr Sebi’s Alkaline Vegan Plan?
I tried every one of these and one was better than the next. I really liked the integrated shopping list and wish there were more plans like this available. Thanks much!
I love all the recipes, plan to start them this week Don’t worry about the nick picking most vegans know how to substitute. If not education is the key