Meal Plan: Better Than Takeout Meals

Struggling to plan meals that are quick, high-protein, and vegetarian? These weekly meal plans are designed to save the day (and your dinner table). Each week includes four dinners and one breakfast idea, plus a grocery list you can take to the store with you.

🍽️ On The Menu This Week

Skip the takeout and make these flavor-packed dishes at home! This week’s menu brings you all the bold, satisfying flavors you crave (minus the delivery fees!).

• Dinner 1: Vegan Beef And Broccoli pair it with steamed dumplings or vegetable spring rolls
• Dinner 2: General Tso’s Cauliflower pair it with wonton soup or steamed bok choy
• Dinner 3: Tofu Tikka Masala pair it with naan or a curried melon salad
• Dinner 4: Vegan Khao Soi pair it with a Thai cucumber or cabbage salad
• Breakfast: Tortang Talong pair it with fried rice or garlic-sautéed spinach

👉 How To Use This Meal Plan

I’ve included four vegetarian dinners in this meal plan to leave some days for leftovers or eating out. I’ve also included a breakfast idea, which can be enjoyed on any day!

1. Print or save the Meal Plan and Grocery List below.
2. Head to the recipes (the QR codes will take you to them). You can click “jump to recipe” at the top of each post, or read the post to learn about substitutions and variations. You can print these recipes or save them on your phone.
3. Check the grocery list, crossing off any ingredients you already have, or that are for recipes you don’t want to make.
4. Grocery shop. I’ve sorted the list by section in the grocery store to make it quick! I personally prefer scheduling a pickup or delivery for Sunday morning so I can prep my meals for the week on Sunday evening.
5. Cook and eat! Feel free to drop any questions about recipes in the comments section below each recipe (or just to leave a review on how it went – this helps our community tremendously!).

🗓️ Grab The Meal Plan

📝 Grab The Grocery List

💪 Meal Prep Tips

You can prep these things in advance to make cooking throughout the week even easier:

• Vegan Beef And Broccoli: Pre-chop the broccoli and mix the sauce. Refrigerate them in separate airtight containers. Soak the soy curls when ready to cook, then assemble and serve!
• General Tso’s Cauliflower: Pre-cut the cauliflower and prepare the sauce. Store everything in the fridge. When ready to eat, bread and bake the cauliflower for an easy, crispy meal.
• Tofu Tikka Masala: Press the tofu, tear it into chunks, and marinate with yogurt and spices (in the fridge). Mix and store the other spices separately. When it’s time to cook, bake the tofu and simmer it in the prepared sauce.
• Khao Soi: Slice and store the mushrooms in an airtight container. Combine the coconut milk, broth, miso, and soy sauce in a jar and refrigerate. When ready, sauté the shrooms, heat the soup base, and cook the noodles.
• Eggplant Omelet: Broil the eggplant and store it (skin on) in a bag in the fridge. In the morning, peel and flatten it, dip it in the egg, and sauté with garlic.
• Rice: Cook a large batch of rice and store it in portions in the fridge or freezer for easy reheating throughout the week.

🌱 Why Meal Plan?

Meal planning isn’t just about organization…it’s about freeing up your mental space and making cooking more fun! A few reasons we swear by meal planning:

1. Save That Cash
With a plan in place, you’ll skip the temptation of random aisle wandering and stick to a purposeful list.

2. Win Back Your Evenings
Gone are the “What’s for dinner?” debates! Meal planning means less time stressing and more time enjoying. (Bonus points if you prep ingredients ahead!)

3. Get Healthier (Without The Effort)
Not only does meal planning help you avoid the temptation of takeout, but you can sneak in extra veggies and control portion sizes more effortlessly when you have a plan in place.

4. Goodbye Food Waste
You know those sad veggies wilting in the fridge? With meal planning, you’ll actually use everything you buy!