Meal Plan: The Rainy Week Rescue

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

This week’s menu is here to save the rainy season! Think cozy, nourishing meals that come together fast, warm you from the inside out, and make staying in feel like the best plan ever.

• Dinner 1: Vegan Chicken And Dumplings pair it with a leafy green salad
• Dinner 2: Spinach Artichoke Pasta pair it with warm garlic bread
• Dinner 3: Pesto Chickpeas pair them with roasted veggies and rice
• Dinner 4: Green Goddess Pasta pair it with crusty bread or a kale salad
• Breakfast: Wake Me Up Coffee Smoothie pair it with avocado toast

👉 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:

• Chickpeas And Dumplings: On your meal prep day, make the soup and biscuit dough and store both separately. When ready, just top the soup with the dough and cook as directed for a soul-warming dinner!
• Spinach Artichoke Pasta: Assemble the pasta, but don’t broil it. Cover and keep it in the fridge for up to two days, then broil right before you want to serve it for a quick and easy meal.
• Pesto Chickpeas: Blend the sauce until creamy and store it in a jar in the fridge. When dinner rolls around, simply heat the mixture with the chickpeas and you’re ready to serve!
• Green Goddess Pasta: You can blend the sauce and store it for up to three days in the fridge. To assemble, just cook the pasta and add some pasta water to the sauce before blitzing it again to thin it out.
• Wake Me Up Coffee Smoothie: Slice and freeze your banana to help chill the smoothie and thicken it up. You can also brew some coffee the night before and keep it in the fridge for the morning.

🌱 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!