Full Vegetarian



Nutritional Details

This meal plan contains lacto-ovo vegetarian meals - meaning meals that don't contain any meat or seafood, but do contain eggs and dairy.


Monday

Health Rating

Breakfast

30 min
Mini Frittata Muffins

English muffin, whole-wheat

1 muffin

Apricot jam (preserve)

4 tsp

Lunch

make extra bean salad; see "Mexican Salad in a Jar" on Wed, Fri & Sun
cover chips in cheese, bake (350°F) to melt, top w/ bean salad, tomatoes, yogurt & lettuce
45 min
Grilled Corn & Bean Salad

Tortilla chips

1 cup

Lettuce, romaine

0.50 cup

Cherry Tomatoes

0.50 cup

Greek yogurt, plain, 2% M.F.

2 tbsp

Cheddar cheese, sharp

50 gm

Dinner

make extra squash; see "Butternut Sage Hummus" on Tues, Thurs, Sat & Sun
40 min
Herbed Roasted Butternut Squash
20 min
10-Minute Vegan and Gluten Free Rice for One

Snack

10 min
Guacamole

Whole-wheat cracker, low sodium

13 cracker

Cherry Tomatoes

0.25 cup

Tuesday

Health Rating

Breakfast

make extra granola; see "No Bake Granola Bar (using granola)" on Wed, Fri, & Sun
20 min
Maple Walnut Granola

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

8 min
Mozzarella Pesto Panini with Basil

Dinner

30 min
30 Minute Skillet Spinach Lasagna
5 min
Fresh Spinach Salad

Snack

use butternut squash from batch made on Mondy
make extra hummus; see "Veggie Sandwich with Butternut Sage Hummus" on Thurs & Sun
45 min
Butternut Sage Hummus

Whole-wheat cracker, low sodium

13 cracker

Red bell pepper

0.50 medium pepper(s)

Wednesday

Health Rating

Breakfast

30 min
Mini Frittata Muffins

Avocado

0.50 avocado(s)

English muffin, whole-wheat

1 muffin

Lunch

use bean salad from batch made on Monday
50 min
Mexican Salad in a Jar

Dinner

40 min
Herbed Roasted Butternut Squash
20 min
10-Minute Vegan and Gluten Free Rice for One

Snack

use granola from batch made on Tuesday
35 min
No Bake Granola Bars (using granola)

Thursday

Health Rating

Breakfast

20 min
Maple Walnut Granola

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

use hummus from batch made on Tues
20 min
Veggie Sandwich with Butternut Sage Hummus

Dinner

45 min
Grilled Corn & Bean Salad

Whole wheat tortilla

2 small tortilla(s)

Cheddar cheese, sharp

50 gm

Greek yogurt, plain, 2% M.F.

2 tbsp

Cherry Tomatoes

0.50 cup

Lettuce, romaine

1 cup

Snack

10 min
Guacamole

Cherry Tomatoes

0.25 cup

Whole-wheat cracker, low sodium

13 cracker

Friday

Health Rating

Breakfast

30 min
Mini Frittata Muffins

Almond butter

1 tbsp

English muffin, whole-wheat

1 muffin

Lunch

use bean salad from batch made on Monday
50 min
Mexican Salad in a Jar

Dinner

40 min
Herbed Roasted Butternut Squash
20 min
10-Minute Vegan and Gluten Free Rice for One

Snack

35 min
No Bake Granola Bars (using granola)

Saturday

Health Rating

Breakfast

8 min
Banana and Chia Pancakes
5 min
Classic Green Smoothie

Lunch

8 min
Mozzarella Pesto Panini with Basil

Dinner

30 min
30 Minute Skillet Spinach Lasagna
5 min
Fresh Spinach Salad

Snack

45 min
Butternut Sage Hummus

Whole-wheat cracker, low sodium

13 cracker

Red bell pepper

0.50 medium pepper(s)

Sunday

Health Rating

Breakfast

8 min
Banana and Chia Pancakes
5 min
Classic Green Smoothie

Lunch

use hummus from batch made on Tues
20 min
Veggie Sandwich with Butternut Sage Hummus

Dinner

use bean salad from batch made on Monday
50 min
Mexican Salad in a Jar

Snack

35 min
No Bake Granola Bars (using granola)


Start Using This Meal Plan
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada