Prepared by Michele M.

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

Mini Frittata Muffins
30 min
Mini Frittata Muffins

English muffin, whole-wheat

1 muffin

Apricot jam (preserve)

4 tsp

Lunch

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

Tortilla chips

1 cup

Greek yogurt, plain, 2% M.F.

2 tbsp

Cheddar cheese, sharp

50 gm

Lettuce, romaine

0.50 cup

Cherry Tomatoes

0.50 cup

Dinner

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

Snack

Guacamole
10 min
Guacamole

Cherry Tomatoes

0.25 cup

Whole-wheat cracker, low sodium

13 cracker

Tuesday

Health Rating

Breakfast

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

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

Mozzarella Pesto Panini with Basil
8 min
Mozzarella Pesto Panini with Basil

Dinner

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

Snack

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

Red bell pepper

0.50 medium pepper(s)

Whole-wheat cracker, low sodium

13 cracker

Wednesday

Health Rating

Breakfast

Mini Frittata Muffins
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
Mexican Salad in a Jar
50 min
Mexican Salad in a Jar

Dinner

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

Snack

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

Thursday

Health Rating

Breakfast

Maple Walnut Granola
20 min
Maple Walnut Granola

Greek yogurt, plain, 2% M.F.

0.75 cup

Lunch

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

Dinner

Grilled Corn & Bean Salad
45 min
Grilled Corn & Bean Salad

Lettuce, romaine

1 cup

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

Snack

Guacamole
10 min
Guacamole

Cherry Tomatoes

0.25 cup

Whole-wheat cracker, low sodium

13 cracker

Friday

Health Rating

Breakfast

Mini Frittata Muffins
30 min
Mini Frittata Muffins

Almond butter

1 tbsp

English muffin, whole-wheat

1 muffin

Lunch

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

Dinner

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

Snack

No Bake Granola Bars (using granola)
35 min
No Bake Granola Bars (using granola)

Saturday

Health Rating

Breakfast

Banana and Chia Pancakes
8 min
Banana and Chia Pancakes
Classic Green Smoothie
5 min
Classic Green Smoothie

Lunch

Mozzarella Pesto Panini with Basil
8 min
Mozzarella Pesto Panini with Basil

Dinner

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

Snack

Butternut Sage Hummus
45 min
Butternut Sage Hummus

Whole-wheat cracker, low sodium

13 cracker

Red bell pepper

0.50 medium pepper(s)

Sunday

Health Rating

Breakfast

Banana and Chia Pancakes
8 min
Banana and Chia Pancakes
Classic Green Smoothie
5 min
Classic Green Smoothie

Lunch

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

Dinner

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

Snack

No Bake Granola Bars (using granola)
35 min
No Bake Granola Bars (using granola)


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

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