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VEGETARIAN MEAL PLAN WEEK FOUR

Week 4: Wrapping Up with Family Favorites

Congratulations on reaching Week 4! This week brings a mix of comforting family favorites and fresh ideas to keep things exciting. Whether you’re batch-cooking soups, roasting veggies, or building grain bowls, these recipes are simple to prepare and easy to adapt for everyone at the table. With quick prep and plenty of leftovers, Week 4 keeps things stress-free as you finish strong.

Tips for Success:

  • Plan Ahead: Prep grains, roast veggies, or make sauces in advance to save time during the week.

  • Repurpose Leftovers: Turn roasted veggies into wraps or soups to keep meals fresh without extra effort.

  • Family Involvement: Create DIY meal stations (like pizza night or taco bars) for a fun, customizable dinner option.

Week 4 Meal Plan

  • Monday

    • Breakfast: Smoothie bowl topped with granola, sliced strawberries, and shredded coconut.

    • Lunch: Roasted veggie and hummus wrap with a side of air-fried zucchini sticks.

    • Dinner: Vegetarian lasagna with layers of spinach, ricotta, marinara, and noodles.

  • Tuesday

    • Breakfast: Whole-grain toast with almond butter and a drizzle of honey.

    • Lunch: Leftover lasagna with a side salad.

    • Dinner: Chickpea and spinach curry served with jasmine rice.

  • Wednesday

    • Breakfast: Oatmeal with almond milk, diced apples, and cinnamon.

    • Lunch: Mediterranean quinoa (or rice) salad with cucumber, tomatoes, and tahini dressing.

    • Dinner: Air-fried stuffed bell peppers with rice, black beans, and tomato sauce.

  • Thursday

    • Breakfast: Breakfast burrito with scrambled eggs, black beans, and salsa in a whole-grain wrap.

    • Lunch: Leftover stuffed bell peppers with a side of roasted broccoli.

    • Dinner: Vegetarian pot pie with mixed veggies and a flaky crust.

  • Friday

    • Breakfast: Greek yogurt parfait with granola and fresh blueberries.

    • Lunch: Lentil soup with a side of whole-grain bread.

    • Dinner: Veggie-packed stir-fry with tofu (optional) and rice noodles in sesame soy sauce.

  • Saturday

    • Breakfast: Pancakes made with plant-based milk, topped with maple syrup and fresh fruit.

    • Lunch: Leftover pot pie with a small side salad.

    • Dinner: Sweet potato tacos with black beans, avocado, and lime crema.

  • Sunday

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

    • Lunch: Veggie pizza with marinara, spinach, mushrooms, and mozzarella.

    • Dinner: Baked stuffed zucchini boats with lentils, marinara, and mozzarella.

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VEGETARIAN WEEK THREE
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PESCATARIAN MEAL PLAN