Meal Plans

October 9-13, 2017

october 9-13 meal plan


Monday- Spaghetti, Salad
Tuesday- Hardshell Tacos
Wednesday- Vegetarian Fried Rice
Thursday- Sweet Potatoes, Special Green Beans, Pita or other bread
Friday-  Vegan BBQ Veggie Pizza


  • Remember to only buy what you need, not what you have! A quick check of your pantry and fridge might save you $$ and time.
  • If your spice collections is small your cost will be higher at the start, but your tastebuds will thank you for your purchases.

Shopping List


Garlic Powder
Onion powder

Veggies and Fruits

2-3 sweet yellow onions
Green Bell Pepper 2-3
2-3 sweet Potato
Frozen Peas
1 Zucchini
1 potato
Small Cauliflower
Green Onions
Fresh Ginger
1 lb Frozen Green Beans
Tofu (Optional for fried rice)
16 oz Baby Bella Mushrooms
Minced Garlic (Because garlic is in so many of my meals I buy a large jar of pre-minced garlic, available in the un-refrigerated, shelved section of the store)
Salad Fixings for 3-4 salads, such as lettuce, tomato, cucumber, etc.
Lettuce, tomato, salsa, cheese, and whatever else you want on a tacos

Everything Else

Olive Oil
Vegan Butter
1 can crushed tomatoes
1 can Tomato Paste
Sunflower Seeds, Roasted, Unsalted
Basmati Rice
Soy Sauce
Sesame Oil
White Flour
Baking Powder
Unsweetened Applesauce
Spaghetti Noodles
Box of Hard Taco Shells
1 can Cannellini Beans
Taco seasoning packet
BBQ Sauce for Pizza

Daily Breakdown

Monday  |  Tuesday  |  Wednesday  |  Thursday  |  Friday


mushroom speghettiSpaghetti, Salad

Simple, yet effective, basic spaghetti and a salad are a great way to start the week. This dinner comes together fast but has loads of flavor. The sauce is similar to my chunky spaghetti sauce but is is smoother because the onions and garlic are finely minced. The only large chunks are quartered mushrooms, and even those are optional.

Notes: Start the sauce first. While it is simmering start the water for noodles and assemble your salad. If you feel like going the extra mile throw some garlic bread in the last few minutes before dinner is ready.

Mushroom Spaghetti Sauce: View Recipe



hard tacosHardshell Tacos

I love tacos. Can you tell? I mean, they’ve only been featured what, four times in six weeks? I really do love them. They can be endlessly customized and always taste fresh and flavorful. The filling for these tacos is much smaller size chunks than my regular filling to avoid cracking the shells.

Hardshell Tacos: View Recipe



vegetarian fried riceVegetarian Fried Rice

A yummy, less greasy version of fried rice, and it is easy to make vegan! Because this meal is pretty much complete as a one dish meal there are no sides. If you must have something to go with it you can make a salad or a side of Sweet Apple and Cranberry Slaw from last week.

Notes: Instead of cutting up carrots and peas simply use 2 cups of frozen mixed veggies. To make it vegan leave out the egg, substituting a package of firm or extra firm tofu. Press your tofu to get the water out and let it drain/dry for a bit before using. After letting it drain crumble it into scrambled egg size crumbles and add when the recipe calls for eggs.

This made 6-7 cups, enough for a meal and a lunch for two people.




sweet potatoes with special green beans and pitaSweet Potatoes, Special Green Beans, Pita or other bread

Special Green Beans are my fast, yummy way of making green beans to go with a meal. Served with microwaved sweet potatoes and a side of bread, they are a satisfying, easy dinner.  

Sweet Potatoes

Wash and dry sweet potatoes then prick them with a fork several times to create a few holes in the skin. This keeps them from exploding. Cook them in the microwave for 6-10 minutes depending on size and how many you cook at once. Don’t put more than 3-4 potatoes in at once as this will slow down the cooking process. The potato is done when pressing on it with a fork easily causes it to mash.

Special Green Beans: View Recipe



vegan bbq veggie pizzaVegan BBQ Veggie Pizza

Wow. Just wow. This pizza is amazing! While you could certainly add cheese to this pizza I strongly recommend that you try it first. The flavors and textures combine to give a rich, flavorful, meaty dining experience. If you want a side dish simply throw together a salad.

Notes: Use your prefered pizza dough recipe, or try this yeast-free dough. No need to wait while it rises.

I did not make the scratch-made bbq sauce. Instead I combined two sauces to get the flavor I wanted.

Pizza Recipe: