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VEGETARIAN MEAL PLAN WEEK THREE

Week 3: Fresh Meals, Flexible Options

Week 3 brings even more variety to your vegetarian meal plan with recipes that fit busy schedules and family life. These meals are designed to be flexible, letting you cook in bulk or repurpose ingredients for different dishes. With everything from cozy soups to hearty casseroles, this week keeps your routine fresh without the stress of daily cooking.

Tips for Success:

  • Cook Once, Eat Twice: Batch-cook meals like soups or casseroles and reheat for quick lunches or dinners.

  • Use the Air Fryer or Oven: Roast veggies or bake casseroles in larger portions to save time during the week.

  • Customize Family Meals: Set up taco or grain bowl bars so everyone can add their favorite toppings.

Week 3 Meal Plan

  • Monday

    • Breakfast: Avocado toast on whole-grain bread with a sprinkle of nutritional yeast.

    • Lunch: Vegetable soup with barley and a side of whole-grain crackers.

    • Dinner: Eggplant Parmesan with marinara, mozzarella, and a side of spaghetti.

  • Tuesday

    • Breakfast: Greek yogurt with granola and diced peaches.

    • Lunch: Leftover eggplant Parmesan with a side salad.

    • Dinner: Sweet potato and black bean enchiladas with salsa and guacamole.

  • Wednesday

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

    • Lunch: Quinoa (or rice) bowl with roasted chickpeas, zucchini, and tahini dressing.

    • Dinner: Baked vegetable frittata with a side of roasted potatoes.

  • Thursday

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

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

    • Dinner: Vegetarian shepherd’s pie with lentils and mashed potatoes.

  • Friday

    • Breakfast: Oatmeal with almond milk, cinnamon, and chopped walnuts.

    • Lunch: Leftover shepherd’s pie with steamed green beans.

    • Dinner: Air-fried falafel with pita bread, cucumber, and vegan tzatziki.

  • Saturday

    • Breakfast: Breakfast hash with diced sweet potatoes, spinach, and black beans.

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

    • Dinner: Roasted veggie and chickpea curry with basmati rice.

  • Sunday

    • Breakfast: Whole-grain waffles topped with almond butter and fresh fruit.

    • Lunch: Leftover curry with a side of naan.

    • Dinner: Spinach and ricotta stuffed shells with marinara and a side salad.

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VEGETARIAN WEEK TWO
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VEGETARIAN WEEK FOUR