Vegetarian Meal Plan: January - Week 4

Here's a vegetarian meal plan for the upcoming week, full of easy weeknight dinners, a weekend breakfast idea, and a dessert that's also a cocktail you will love.

Four vegetarian dinners from this week's meal plan, with text overlay.

Planning Notes

Most of the dinners for this week's meal plan can be made within approximately 30 - 40 minutes except for the weekend Cauliflower Tetrazzing casserole.

I save recipes that that take a little longer and more effort for the weekend when I have more time (in theory...).

MEAL PLAN

MONDAY: Spaghetti Squash Pasta with 'Meaty' Sauce

TUESDAY: Vegetarian Barley Soup with Potatoes, Lime, and Mint

WEDNESDAY: Spiralized Beet Noodles with Whipped Feta

THURSDAY: Warm Cauliflower Salad with Mushroom Vinaigrette

FRIDAY: Black Chana Masala (Black Chickpea Curry)

WEEKEND: Cauliflower Tetrazzini with Poblano Peppers

WEEKEND BREAKFAST: Healthy Caramelized Banana Bread with Einkorn Flour

WEEKEND DESSERT / COCKTAIL: Frozen Mudslide (Cocktail or Dessert!!)

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M O N D A Y

30-MINUTE DISH GLUTEN-FREE MEDIUM DIFFICULTY

Spaghetti squash pasta topped with a tomato sauce with plant-based meat.

Spaghetti Squash Pasta with Plant-Based Meat Sauce

This spaghetti squash pasta dish is ready in 30 minutes if you have an air fryer or Instant Pot (or other electric pressure cooker) for cooking the spaghetti squash. The pasta sauce is made with Beyond Beef crumbles, and can be made 3 - 4 days ahead.

Omnivore Tip: Use ground sirloin instead of Beyond Beef.

T U E S D A Y

VEGAN 40-MINUTE DISH EASY

A bowl of vegetarian barley soup heaped with potatoes and mint, with some bread and extra mint in a small bowl.

Vegetarian Barley Soup with Potatoes, Lime and Mint

This vegetarian barley soup is full of goodness and made hearty with Yukon potatoes. This dinner comes together in roughly 40 minutes on the stovetop, and there's very little prepping required. Most of the time is simmer time for the soup.

Omnivore Tip: Add chunks of sirloin beef to the soup.

W E D N E S D A Y

EASY 35-MINUTE DINNER

A plate of spiralized beets which look like beet spaghetti noodles. It's on whipped feta, and topped with sprouts.

Espagueti Verde (Spaghetti in a Creamy Poblano Sauce)

These spiralized beet noodles are sautéed in olive oil and apple cider vinegar, served over whipped feta, and topped with sprouts and drizzle of olive oil. You'll need a spiralizer to make this recipe.

Omnivore Tip: Serve alongside NY strip steaks.

T H U R S D A Y

VEGAN LOW-CARB GLUTEN FREE

A salad bowl of warm roasted cauliflower, mushroom and tomato salad tossed with baby spinach, and dressed with a roasted mushroom vinaigrette.

Warm Roasted Cauliflower, Mushroom and Tomato Salad with Roasted Mushroom Vinaigrette

Cauliflower florets, mushrooms and tomatoes are all roasted to make this low-carb salad. They're tossed with pumpkin seeds and baby spinach, and dressed with a roasted mushrooms vinaigrette with added FreshCap Mushroom extract powder. It's ready in 30 minutes, and is the perfect salad for improved immunity.

Omnivore Tip: Add bacon lardons to the salad.

F R I D A Y

VEGAN

Black Chana Masala

This is a thick tomato-based stew, commonly called chana masala, except it's made with black chickpeas. This post explains what black chickpeas are, and how to find them. It's well-spiced from ginger, garlic, onion, green peppers and traditional Indian spices.

You can also use regular tan canned chickpeas. No sweat!

Omnivore Tip: Add shredded, roasted chicken, and increase the liquid measurements of the stew.

W E E K E N D

MAKE AHEAD

A vegetarian tetrazzini made with cauliflower and poblano peppers in a casserole dish.

Cauliflower Tetrazzini with Poblano Peppers

A vegetarian tetrazzini twist on the popular chicken tetrazzini, this one is loaded with cauliflower and kicked up with poblano peppers.

Omnivore Tip: Add chopped roasted chicken to the casserole, but be sure to increase the sauce.

W E E K E N D B R E A K F A S T

MADE HEALTHIER WITH EINKORN FLOUR KETO-LOW CARB

A healthy loaf of caramelized banana bread baked with Einkorn flour, coconut oil and apple sauce.

Healthy Caramelized Banana Bread with Einkorn Flour

This Einkorn banana bread made with einkorn flour, coconut oil, and sweetened with maple syrup and apple sauce, for a healthy banana bread.

W E E K E N D D E S S E R T C O C K T A I L

READY IN 10 MINUTES

Frozen Mudslides

A Frozen Mudslide cocktail is easy to make with a couple scoops of ice cream and equal parts of Kahlua, Baileys, and vodka. And it's a two-fer since it can be either a cocktail or boozy dessert.