Welcome to Week 1!

This week is filled with vegetarian dishes that are easy to prepare and perfect for busy schedules. If cooking every day isn’t ideal for you, these recipes are designed to work with batch cooking and repurposing leftovers. Dishes like veggie-packed pasta and hearty soups are family-friendly and quick to customize to everyone’s taste. Let’s kick things off with meals that are as nourishing as they are satisfying.

Tips for Success:

• Batch Cook: Make extra portions of pasta, soups, and rice to use for multiple meals.

• Mix and Match: Cook versatile ingredients like roasted vegetables and grains, then use them in different dishes throughout the week.

• Involve the Family: Let kids or partners choose toppings for tacos or pizzas to make meals fun and personalized.

Week 1 Meal Plan

• Monday

  • Breakfast: Avocado toast with a sprinkle of everything seasoning and a side of fruit.

  • Lunch: Veggie-packed minestrone soup with whole-grain bread.

  • Dinner: Baked ziti with marinara, mozzarella, and spinach.

• Tuesday

  • Breakfast: Greek yogurt with granola and fresh berries.

  • Lunch: Leftover minestrone soup with a small side salad.

  • Dinner: Veggie stir-fry with tofu (optional), broccoli, carrots, and teriyaki sauce over brown rice.

• Wednesday

  • Breakfast: Whole-grain pancakes with almond butter and banana slices.

  • Lunch: Grilled veggie wrap with hummus, zucchini, and bell peppers.

  • Dinner: Lentil curry with jasmine rice.

• Thursday

  • Breakfast: Smoothie with almond milk, spinach, frozen mango, and plant-based protein powder.

  • Lunch: Caprese sandwich with tomato, mozzarella, basil, and balsamic drizzle.

  • Dinner: Stuffed bell peppers with rice, black beans, and diced tomatoes.

• Friday

  • Breakfast: Scrambled eggs with spinach and whole-grain toast.

  • Lunch: Leftover lentil curry with rice.

  • Dinner: Veggie pizza with marinara, mushrooms, and mozzarella on a whole-grain crust.

• Saturday

  • Breakfast: Overnight oats with almond milk, cinnamon, and apple slices.

  • Lunch: Chickpea salad wraps with shredded lettuce.

  • Dinner: Baked sweet potato topped with black beans, avocado, and a dollop of Greek yogurt.

• Sunday

  • Breakfast: Smoothie bowl topped with granola and fresh fruit.

  • Lunch: Leftover veggie pizza with a side of roasted Brussels sprouts.

  • Dinner: Vegetarian chili with cornbread.