A few months ago, I wrote a post that proved to be one of my most popular: a month of semi-vegetarian meal plans. Because, when it comes right down to it, a lot of us are just too stinkin’ busy to put a whole lot of time and effort into meal planning. Or, when grocery shopping day rolls around, we’re stumped as to how to piece together the jigsaw puzzle of cost, healthy choices, and ingredients we have on hand.
I feel you, because I sometimes lose my meal-planning mojo, too.
Thankfully, I generally get it back pretty quickly. As a nutritionist and food blogger, that’s kinda my job.
So here we are with another round of semi-vegetarian meals for a whole month! As in my first month’s post, these weekly plans have multiple aims. Here you will find meals that:
- Are healthy, half-meatless, and full of good-for-you ingredients like fruits, veggies, beans, and whole grains
- Mostly don’t take long, making them weeknight-friendly
- Work for YOU by making double batches of certain items for re-use later, as well as using up entire ingredients so you don’t end up with half a container of ricotta cheese and a random 5 oz. of chicken broth at the end of the week
So here you go! Four weeks of meal plans, based on four adult servings per meal. I hope they help take some stress out of your day/week/month!
WEEK 1
Monday: Barbecue Tofu Sandwiches with Coleslaw, Potato Chips, Watermelon (or other seasonal fruit)
Tuesday: Grilled Chicken Breasts (seasoned with salt, pepper, garlic powder, and a little dried basil), Roasted Red Pepper and Feta Rice, Steamed Broccoli (make it in the microwave!)
Wednesday: Charred Corn and Rosemary Pizza, spinach salad with toppings of your choice
Thursday: Chicken Souvlaki with added fresh spinach for extra veggies
Friday: Salad with Gorgonzola, Walnuts, Dried Cranberries, & Apple w/dressing of your choice, Better-Than-Store-Bought Biscuits (make a double batch and save half for Sunday)
Saturday: Dinner out
Sunday: Summer Vegetable Soup with Shrimp and Lemon, Better-Than-Store-Bought Biscuits (leftover from Friday)
WEEK 2
Monday: Pork Chops with Pan-Fried Apples over Rice (make a double batch of rice to use Friday)
Tuesday: Ricotta Gnocchi and green salad of your choice
Wednesday: Easy Chicken Enchiladas (use meat from 1/2 a rotisserie chicken and 4 oz. reduced-fat cream cheese, not 8 oz. full-fat), Zucchini & Yellow Squash sautéed with olive oil, salt, and pepper
Thursday: Crab Quiche, Roasted Carrots (put in the oven with the quiche at 400 degrees for 20 minutes, seasoned with olive oil, salt, and pepper)
Friday: Broccoli Chicken Divan (use meat from the other half of the rotisserie chicken), Rice (leftover from Monday)
Saturday: Dinner out
Sunday: Spinach Lasagna (half batch serves 4) and green salad of your choice
WEEK 3
Monday: Turkey Bean Chili and Perfect Cornbread Muffins (double batch to use half on Tuesday)
Tuesday: Mexican Salad: lettuce, corn, black beans, tomatoes, green onions, cheddar cheese, and dressing of your choice, other half Perfect Cornbread Muffins
Wednesday: Spicy Pan-Fried Noodles with Tofu and Carrots
Thursday: Whole wheat spaghetti with purchased marinara sauce and 1/2 lb. ground turkey crumbles, green salad of your choice
Friday: Zucchini Cheddar Fritters, Sweet Potato Fries (purchased)
Saturday: Dinner out
Sunday: Salmon Burgers with Lemon Tarragon Mayo, Roasted Broccoli with Almonds and Parmesan
WEEK 4
Monday: Gazpacho and Grilled Cheese
Tuesday: Cajun Lemon Tilapia with Dill Sauce, Mashed Potatoes (make 4 c. extra for later in the week), Steamed Green Beans
Wednesday: Beef and Carrot Stew with Couscous (substitute carrots for rutabagas in the linked recipe if you can’t find rutabagas or they’re not in season)
Thursday: Turkey Shepherd’s Pie (using extra mashed potatoes you made Monday)
Friday: Black Bean and Corn Quesadillas, Tortilla Chips and Tomato, Corn, & Avocado Salsa
Saturday: Dinner out
Sunday: Couscous Cakes with Feta and Sundried Tomato Salad
