Meal planning is so important for staying on track for eating healthy. Here's a vegetarian meal plan that offers variety, protein, and deliciousness.
These meals are perfect for summer, and I've included prep ahead tips to make them easier.
The Importance of Meal Planning
Confession: I don't cook as much during the summer. It's hot. I feel lazy. And it's a time of year when we eat out more often. We live in a very social town, and there are always neighborhood BBQs and potlucks to go to with friends.
But I still need a Meal Plan. In fact, maybe more than ever, since my life isn't on a schedule.
A Vegetarian Meal Plan organizes my my week. It focuses me on what I should purchase at the market. I know which nights I need leftovers, when I'll barely have time to eat, let alone actually cook. And I know when I'll have time to do some meal prepping ahead of time.
When I have a plan for dinner, it helps to organize my day so I'm not refrigerator-surfing at 6pm, making poor choices.
Here's my plan for this week's Meal Plan, with a bonus idea for baking this weekend.
MEAL PLAN
MONDAY: Summer Couscous Salad
TUESDAY: Eggplant Parmigiana with Pesto
WEDNESDAY: Cuban Black Bean and Sweet Potato Tacos
THURSDAY: Quinoa Salad with Zucchini and Tomatoes
FRIDAY: Grilled Italian Caprese Panini
WEEKEND BAKING: Blueberry Scone Bread
M O N D A Y
SUMMER COUSCOUS SALAD
Monday, of course, is 4th of July. It's a big holiday here in the States, with lots of BBQs parties all over the country. We're going to a big pot luck gathering, and this Summer Couscous Salad is what I'm taking.
Prep Ahead: This couscous salad comes together pretty quickly. But if you choose to make it, you could make the dressing ahead of time, and prep the veggies. In fact, you could make the entire salad ahead of time and toss with half of the dressing. And then toss with the remaining dressing just before serving.
Omnivore Tip: Serve almost any kind of meat or fish with it for the omnivores at the table. Or you could sauté some shrimp, and toss it into the couscous salad.
T U E S D A Y
EGGPLANT PARMIGIANA CASSEROLE WITH PESTO
This Eggplant Parmigiana with Pesto is a total comfort casserole with lightly breaded eggplant slices layered in cheese, pesto, and a rich tomato sauce. Much of it can be made ahead when I have more time, and it's great for leftovers the next night.
Prep Ahead: Eggplant should be salted and drained ahead of time. This reduces the chances for a watery casserole, and balances eggplants slight bitterness. This can be done the night before you plan to make this dish.
Feel free to purchase your favorite tomato / pasta sauce if you don't want to take the time to make your own. Otherwise, make the sauce over the weekend.
Omnivore Tip: I wouldn't personally add any meat to this already hardy casserole, but it would go well with roast chicken.
W E D N E S D A Y
CUBAN SPICY BLACK BEAN AND SWEET POTATO TACOS WITH CANDIED PLANTAINS
These Cuban Black Bean Tacos come together in under 30 minutes, making dinner a snap on a busy weeknight.
Prep Ahead: The only thing that takes a little time, and I do mean a little little time, is the Tomatillo-Avocado Sauce. But seriously it doesn't take long at all and can easily be done while the sweet potatoes are cooking and the beans are warming up.
But, this sauce can be made up to 2 days ahead if necessary. I wouldn't go longer than that because avocado, over time, turns brown.
Omnivore Tip: Shredded pork or sliced skirt steak would be a great addition for the meat eaters.
T H U R S D A Y
QUINOA SALAD WITH ZUCCHINI AND TOMATOES
I made this Quinoa Salad all last summer, and it was a hit anywhere I took it. It's light but still filling enough for a meal. And the quinoa gives you great protein.
Prep Ahead: Make the quinoa and toast the pumpkin seeds ahead of time, if you know that you'll be pressed for time when you want to serve it.
Omnivore Tip: Serve grilled salmon with this salad.
F R I D A Y
GRILLED ITALIAN CAPRESE PANINI
Sometimes, I just want to throw together a sandwich for dinner. And with tomatoes coming into their prime season, I'm using them at their peak while I can.
This Grilled Italian Caprese Panini is also highly adjustable for other veggies you might want to add, making this a great way to end this week's Vegetarian Meal Plan.
Prep Ahead: Make the pesto ahead of time, if you don't use store bought. Although, this time of year, there's nothing better than fresh pesto. It takes about 10 minutes to make.
Omnivore Tip: Either slices of roast chicken or steak would go great in this sandwich as an additional layer. Or make it into a grilled salmon sandwich.
W E E K E N D B A K I N G
BLUEBERRY SCONE BREAD
I love to bake. Even in summer, I pull out my baking pans. Our Farmers Market has amazing plump, juicy blueberries, and this Blueberry Scone Bread is my project this weekend.
If you make any of these dishes, I would love to see how it turns out for you!! Take a photo and put it up on Instagram - just don't forget to tag me @wimpyvegetarian.
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