Meal Plan: Global Flavors Week

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

Take your taste buds on a worldwide tour with this week’s lineup! We’ve got everything from Mediterranean falafel wraps to bold stir-fries. Bonus: they’re all super easy to make!

• Dinner 1: Sheet Pan Falafel pair it with a fresh cucumber-tomato salad
• Dinner 2: Rotini Pasta Bake pair it with garlic bread or a Caesar salad
• Dinner 3: Tempeh Taco Salad pair it with tortilla chips and guacamole
• Dinner 4: Buddha’s Delight pair it with jasmine rice or spring rolls
• Breakfast: Shakshuka pair it with pita or crusty bread

👉 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:

• Sheet Pan Falafel: It’s best to prep the wraps on your day off, wrap them, and freeze them. On busy days, just grab one from the freezer, microwave, and optionally crisp it up in the air fryer for an easy lunch!
• Rotini Pasta Bake Casserole: Cook the pasta ahead of time and mix all the sauce ingredients except the cheese. Store everything in the fridge. On cooking day, just mix and layer it in the baking dish, top with cheese, and bake.
• Tempeh Taco Salad: Chop all the veggies and cook the taco meat. Portion the sauce and toppings into mason jars. Store in the fridge, and when it’s time to eat, just shake and enjoy! You can also assemble on the day of, if you prefer.
• Buddha’s Delight: Slice all the vegetables, make the sauce, and pre-cook the seitan. On a busy weeknight, just stir-fry the prepped veggies and seitan, toss with sauce, and you’ll have dinner on the table in minutes!
• Shakshuka: Make the tomato sauce base and store it in the fridge. In the morning, just heat it up, add the eggs, and bake for a quick, no-fuss breakfast.

🌱 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!