How to use this site.

The basic, everyday part of the plan is here, the five-day lists of meals for dinner. Weeks are planned around what is available seasonally, so that is how they are arranged. Seasonal produce is freshest  and often has to travel the least distance to our tables, which makes it more affordable, flavorful and nutritious. If you are new to vegetarian cooking, this is an easy way to avoid the sometimes paralyzing question, “What’s for dinner?”  Shopping lists are ready to be downloaded on their own page, recipes are links.

Each week has its own post, which makes it easier to see and scan if you are seeing it for the first time. If there is not an active link for the week, search for the post by the name of the week or an entree item.

If you are more interested in recipes than weekly meal plans, you can use the site that way, too. There are also individual meals and recipes that are not included in any of the plans for special occasions and times when you may have a little more leisure or ambition to cook up something a little extra wonderful.

Spring

Week 1 – Lighten Up!

Day 1
Pasta Verde
Calories 388
Fat 9.9
Fiber 10.2

Day 2 – Vegan with egg substitute in burgers
Bean Burgers
Calories 137
Fat 2.6
Fiber 6.1
Baked Potato “Fries”
Calories 81
Fat 1.2
Fiber 2
Steamed Green Beans
Whole grain Hamburger Bun or English muffin
Condiments

Day 3 – Vegan
Fresh Vegetable Sauté

Day 4 – Vegan
Spring Udon Soup

Day 5 – Vegan
Barley with Asparagus and Peas
Crispy Fried Tofu Cubes
Or
Salad with Marinated Tofu Cubes

Week 2

Day One – Can be Vegan if yams are baked
Baked Tofu with Miso Ginger Sauce
Buttermilk Whipped Yams
Steamed Vegetable

Day Two
White Bean and Fennel Gratin
Steamed Rice (or another grain)
Fresh or frozen peas

Day Three – Vegan
Spicy Sesame Peanut Noodles
Carrot Ginger Soup

Day Four
My Sister’s Squash Chili
Delicious Corn Bread

Day Five – Vegan
Green Goddess Rice Bowl

Winter

Week 1

Day 1
Pasta Verde

Day 2 – Vegan with egg substitute in burgers
Fast Nut Burgers
Baked Potato “Fries”
Steamed Green Beans

Day 3 – Vegan
Fresh Vegetable Sauté

Day 4 – Vegan
French Lentil Soup With Tarragon and Thyme
Breadsticks or Bread from bakery

Day 5 – Vegan with no butter on squash
Beer Glazed Black Beans
Roasted Acorn Squash
Steamed Brown Rice

Week 2

Day One – Can be Vegan if yams are baked
Baked Tofu with Miso Ginger Sauce
Buttermilk Whipped Yams
Steamed Vegetable

Day Two
Cheese Beans
Steamed Rice
Broccoli

Day Three – Vegan
Spicy Sesame Peanut Noodles
Tossed Salad

Day Four
My Sister’s Squash Chili
Delicious Corn Bread

Day Five – Vegan if made without egg
Thai Heavenly Fried Rice

Week Three

Day One
Potato and Spinach Frittata
Romaine Salad with vegetarian ceaser or Goddess dressing
Bread from bakery

Day Two
Toasted Bread, Bean, and Vegetable Soup,Vegan
Crostini

Day Three Vegan
Quick and Easy Lentils
Barley pilaf
Steamed Green beans
Sautéed spinach

Day Four
Pasta Puttanesca Vegan without garnish
Mixed Greens with walnuts, chevre or blue cheese and raspberry vinaigrette

Day Five
Black bean tacos
Spanish rice Vegan
Green vegetable or carrot sticks