Here is a complete vegetarian (no dairy) meal plan & shopping list for 5 dinner meals for a family of 4.
You get two nights of the week to have left-overs, get creative with the last odds and ends in your fridge, or eat out! We can do that now, luxury!
I will post the other dinner meals I whip up at the end of the week for next week’s inspo! – This way everything stays seasonal and uses any leftovers from the meals made during the week.
Code:
Ⓥ = Vegan
(Veg) = Vegetarian (Will contain egg)
Night 1 – One Pot Tomato Pasta Ⓥ
Perfect for a busy night, ready in 30mins and minimal clean up!
Night 2 – Mac & ‘Cheese’ Pasta Bake Ⓥ
Requires a little more prep time and a hot oven. Quick prep to roast your veggies and cook pasta then an extra 20mins in the oven. Total time 50mins-1hr.
Night 3 – Satay Veggie Stir Fry Ⓥ.
Another quickie! Have your veggies prepped then they will be cooked in as much time as it takes to cook your rice or noodles. Be eating in 30mins.
Night 4 – Spaghetti & ‘Meat’balls (Veg)
Requires a food processor and a bit of hands on time forming the meatballs. Once they are made then the rest of the meal comes together quickly. Total time 40-50mins.
Night 5 – Pizza Night! Ⓥ
Easy pizza base recipe included – plan 1-2 hours ahead so you can make your dough and allow it time to rise. Requires a hot oven. Great one to get the whole family involved in creating their own master piece! Requires 30mins total baking time plus another 10-20 hands on time. Once your dough is risen expect to have dinner on the table in under and hour!
Shopping List
Fresh Fruit & Veg:
- 1 large tomato
- 6 medium carrots
- 1 head brocoli
- 1 bag fresh spinach
- 5 medium potatoes
- 1 head garlic cloves
- 3 red onions
- 3 red capsicum
- 1 cup cherry tomatoes
- For pizza: buy all or a selection of the following:
- 1 courgette
- 1 sweet potato
- 2 cups mushrooms
- fresh basil
Rice & Pasta:
- 3 400g bags Pasta of choice
- 3 cups rice or 400g noodles
Tins/jars:
- 1 tin cooked lentils
- 3 tins tomatoes
- 1 jar pasta sauce
- 1 jar artichoke (if you’d like for pizza)
- 1 jar olives (if you’d like for pizza)
Condiments/Extras:
- 3 Tbsp peanut butter
- 2 Tbsp lemon or lime juice
- 1 cup roasted & salted peanuts
- 2 cups breadcumbs
Baking
- 1 packet active dried yeast
- 2 Tbsp brown sugar (or honey)
- 3 cups flour
Dried Spices & Herbs
- 3 stock cubes
- basil
- paprika
- ground coriander
- parsley
- onion powder
- garlic powder
- marjoram
- ginger
- cayenne pepper (optional)
- italian herbs
Frozen:
- 2 cups frozen mixed veg
Pantry Staples:
- Olive oil
- Frying oil (canola)
- Balsamic vinegar
- Tomato Paste
- Salt & Pepper
Dairy:
- 1 L plant milk
- 2 eggs