A 5 day Vegetarian Meal Plan with easy and healthy vegetarian dinner options and a free grocery shopping list; perfect for cooking on a budget. This week’s menu includes our popular pad Thai, instant pot lentil tacos, crispy bean and cheese burritos, spinach and avocado pasta salad, and Thai quinoa salad.
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We’ve been sharing 5 day weekly meal plans for many years now and we love the feedback we get from those of you who found our meal plans and who are using them regularly.
Each meal plan has 5 dinner recipes that will serve approximately 4 adults. We’ve tried to be thoughtful about including recipes that the whole family will love as well as varying the recipes to include a variety of different meals so that you’re not having chicken every night!
Why Meal Plan?
If you’re reading this, you probably already have your own ideas about why meal planning is a good idea for your family, but here’s what we think:
1. Save Money:
We’ve included the estimated cost per recipe and cost for the entire meal plan, making it even easier to budget and see exactly how much you’re saving when you cook from scratch and use a meal plan! You’ll also save money by dining out less often, avoiding impulse purchases, and wasting less food!
*note that recipe costs are an estimate based on ingredient prices at my local grocer. They will likely vary depending on where you live.
2. Eat Healthier:
Cooking from scratch is a great way to manage your health goals. Both take-out and pre-made meals from your local grocer are going to have more fat, sugar, and sodium than the same foods cooked at home.
3. Save time:
The hardest part of meal planning is finding the ideas and creating a shopping list, and we’ve done that for you! Our Shopping lists include categories like “pantry staples”, and “spices,” and hopefully those are items you already have on hand so you can cross them off of the list. Then you can use the categories to help you find what you need quickly and easily.
Don’t forget to search for appetizers, sides, or dessert recipes to add to your list. Often a post will offer suggestions for sides that might accompany the recipe, and if you would like to swap any meals for a different meal, visit our main dish recipes or search our recipe index.
If you love our recipes, please leave a 5 star comment at the bottom of the recipe and join our facebook group, “From Scratch Food Lovers.”
Click the link below to print out your shopping list, and you’re ready to go!
**NOTE: You’ll notice the shopping list includes categories like “pantry staples”, and “spices”. Hopefully, those are items you already have on hand, and you can cross them off of the list.
Print Shopping List
Monday: Pad Thai $12.64 (with Tofu for protein)
Tuesday: Instant Pot Lentil Tacos $4.39
Wednesday: Crispy Bean and Cheese Burritos $4.51
Thursday: Spinach and Avocado Pasta Salad $9.16
Friday: Thai Quinoa Salad $9.07
Print Shopping List
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Ever since I lost my gall bladder, doctors gave me food restrictions. Specifically, I can’t eat or digest fried foods. So, instead of using oil to cook the meat, I found you can boil the meat in broth: beef in beef broth, Tofu in vegetable broth, chicken & seafood in chicken broth. After you cook the meat thoroughly, cook down the broth till it becomes an Au Jus (minimal water with concentrated flavor), THEN add the sauce and heat it, then add the noodles. Works really good this way.
This is wonderful! I am so often stuck for meal plan ideas! Unfortunately, I am only one person, but I appreciate the recipes and the list. Please keep doing these!
Thank you so much for these meal plans and lists! Since I moved out, I have desperately wanted to save my money by being organized with meal plans, shopping lists and visits to the grocery store. Working two jobs with erratic schedules, I just do not have the capacity to meet those goals and it’s been so discouraging to look at my food bill for the month. Thank you again. This is going to improve my time at home and in the grocery store so much!!
Thanks Mary! I am so happy you’re giving them a try and I hope you love them!!