Meal Plan: Heart-Healthy Recipes

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

With Valentine’s Day around the corner, this week is all about heart-healthy recipes—packed with fiber, healthy fats, and tons of veggies to keep you feeling great. Consider this your excuse to treat yourself (or someone you love) to dishes that love you back!

• Dinner 1: Lentil Chili pair it with cornbread or baked potatoes
• Dinner 2: Saag Aloo pair it with naan or basmati rice
• Dinner 3: Hidden Veggie Pasta Sauce pair it with vegan garlic bread or a Caprese salad
• Dinner 4: Falafel pair it with roasted red pepper soup or a Greek salad
• Breakfast: Eggless French Toast pair it with a berry smoothie

👉 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:

• Stovetop Lentil Chili: This chili makes amazing planned leftovers, so double the batch on your day off! Store extras in meal prep containers for quick, grab-and-go lunches all week.
• Saag Aloo Curry: Cook and drain the potatoes. Mince the onion, garlic, and ginger, then store in containers in the fridge (keep the potatoes separate). Combine all spices in a small container, then simply assemble on the day of!
• Hidden Veggie Pasta Sauce: Chop all veggies (and either store them raw or roast them before storing them in the fridge). When it’s time to eat, just blend the sauce ingredients, cook your pasta, and enjoy!
• Baked Falafel Pitas: Prepare the falafel batter and shape the balls ahead of time. Store them in an airtight container in the fridge. When ready, pop them in the oven and prep your pita and toppings for a quick, fresh dinner!
• Eggless French Toast: Pre-mix all dry ingredients and store them in a container. Leave your bread slices out overnight to dry slightly. In the morning, just mix in the wet ingredients, dip, and pan-fry—breakfast in minutes!

🌱 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!