Vegetarian

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


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Monday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Mini Frittata Muffins
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
The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Corn & Bean Salad
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
The ingredients in this recipe were replaced, please, modify its title and instructions
10-Minute Vegan and Gluten Free Rice for One
20 min
10-Minute Vegan and Gluten Free Rice for One
The ingredients in this recipe were replaced, please, modify its title and instructions
Herbed Roasted Butternut Squash
40 min
Herbed Roasted Butternut Squash

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Guacamole
10 min
Guacamole

Whole-wheat cracker, low sodium

13 cracker

Cherry Tomatoes

0.25 cup

Tuesday

Health Highlights

Breakfast

make extra granola; see "No Bake Granola Bar (using granola)" on Wed, Fri, & Sun
The ingredients in this recipe were replaced, please, modify its title and instructions
Maple Walnut Granola
20 min
Maple Walnut Granola

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Mozzarella Pesto Panini with Basil
8 min
Mozzarella Pesto Panini with Basil

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Fresh Spinach Salad
5 min
Fresh Spinach Salad
The ingredients in this recipe were replaced, please, modify its title and instructions
30 Minute Skillet Spinach Lasagna
30 min
30 Minute Skillet Spinach Lasagna

Snack

make extra hummus; see "Veggie Sandwich with Butternut Sage Hummus" on Thurs & Sun
use butternut squash from batch made on Mondy
The ingredients in this recipe were replaced, please, modify its title and instructions
Butternut Sage Hummus
45 min
Butternut Sage Hummus

Whole-wheat cracker, low sodium

13 cracker

Red bell pepper

0.50 medium pepper(s)

Wednesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Mini Frittata Muffins
30 min
Mini Frittata Muffins (leftovers)

Avocado

0.50 avocado(s)

English muffin, whole-wheat

1 muffin

Lunch

use bean salad from batch made on Monday
The ingredients in this recipe were replaced, please, modify its title and instructions
Mexican Salad in a Jar
50 min
Mexican Salad in a Jar

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
10-Minute Vegan and Gluten Free Rice for One
20 min
10-Minute Vegan and Gluten Free Rice for One (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Herbed Roasted Butternut Squash
40 min
Herbed Roasted Butternut Squash (leftovers)

Snack

use granola from batch made on Tuesday
The ingredients in this recipe were replaced, please, modify its title and instructions
No Bake Granola Bars (using granola)
35 min
No Bake Granola Bars (using granola)

Thursday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Maple Walnut Granola
20 min
Maple Walnut Granola (leftovers)

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

use hummus from batch made on Tues
The ingredients in this recipe were replaced, please, modify its title and instructions
Veggie Sandwich with Butternut Sage Hummus
20 min
Veggie Sandwich with Butternut Sage Hummus

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Corn & Bean Salad
45 min
Grilled Corn & Bean Salad (leftovers)

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

The ingredients in this recipe were replaced, please, modify its title and instructions
Guacamole
10 min
Guacamole (leftovers)

Cherry Tomatoes

0.25 cup

Whole-wheat cracker, low sodium

13 cracker

Friday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Mini Frittata Muffins
30 min
Mini Frittata Muffins (leftovers)

Almond butter

1 tbsp

English muffin, whole-wheat

1 muffin

Lunch

use bean salad from batch made on Monday
The ingredients in this recipe were replaced, please, modify its title and instructions
Mexican Salad in a Jar
50 min
Mexican Salad in a Jar (leftovers)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
10-Minute Vegan and Gluten Free Rice for One
20 min
10-Minute Vegan and Gluten Free Rice for One (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Herbed Roasted Butternut Squash
40 min
Herbed Roasted Butternut Squash (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
No Bake Granola Bars (using granola)
35 min
No Bake Granola Bars (using granola) (leftovers)

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Classic Green Smoothie
5 min
Classic Green Smoothie
The ingredients in this recipe were replaced, please, modify its title and instructions
Banana and Chia Pancakes
8 min
Banana and Chia Pancakes

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Mozzarella Pesto Panini with Basil
8 min
Mozzarella Pesto Panini with Basil (leftovers)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Fresh Spinach Salad
5 min
Fresh Spinach Salad (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
30 Minute Skillet Spinach Lasagna
30 min
30 Minute Skillet Spinach Lasagna (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Butternut Sage Hummus
45 min
Butternut Sage Hummus (leftovers)

Whole-wheat cracker, low sodium

13 cracker

Red bell pepper

0.50 medium pepper(s)

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Classic Green Smoothie
5 min
Classic Green Smoothie (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Banana and Chia Pancakes
8 min
Banana and Chia Pancakes (leftovers)

Lunch

use hummus from batch made on Tues
The ingredients in this recipe were replaced, please, modify its title and instructions
Veggie Sandwich with Butternut Sage Hummus
20 min
Veggie Sandwich with Butternut Sage Hummus (leftovers)

Dinner

use bean salad from batch made on Monday
The ingredients in this recipe were replaced, please, modify its title and instructions
Mexican Salad in a Jar
50 min
Mexican Salad in a Jar (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
No Bake Granola Bars (using granola)
35 min
No Bake Granola Bars (using granola) (leftovers)


Michele M.
Michele M.
AFPA Certified Nutrition and Wellness Consultant

http://www.wellwithmichele.com
Contact:



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