Skip Nav
Healthy Living
When the World Feels Cruel, Try This Trick and Feel Happier
Healthy Recipes
Make This Tonight to Prevent Tomorrow's Bloated Belly
Workouts
You Might Hate Cardio, but You'll Love These Quotes

Meat- and Milk-Free Meal Plan

Weekly Meal Plan: Vegetarian and Dairy-Free

Always battling with the same question every night — what to make for dinner? If you're eating meat-free and also avoiding dairy products, without a plan, you're more likely to skip preparing a healthy dinner and opt to make a meal out of chips and hummus. You deserve better! Here's a five-day meal plan featuring delicious, filling, and nutritious vegetarian meals that are made without cheese or other dairy products. To make things easier, a grocery list for each meal is included. Stock up on Sunday so you know exactly what's for dinner this week.

Monday: Polenta and Beans

What you'll need:

  • 1 teaspoon olive oil
  • 2 tubes polenta
  • 2 cloves garlic
  • 1 can black beans
  • 1 box Pomi chopped tomatoes
  • 1 red pepper
  • 2 cups frozen corn
  • 1/2 teaspoon cayenne pepper

Continue reading for the rest of the week's healthy menu and grocery list.

Tuesday: Kale and Edamame Salad

What you'll need:

  • 3 tablespoons lemon
  • 4 tablespoons olive oil
  • 1 garlic clove
  • 3/4 teaspoon dried Italian herbs
  • 1/4 teaspoon kosher salt
  • 4 cups chopped kale
  • 1 can of chickpeas
  • 2/3 cup dried cranberries
  • 1 cup edamame
  • 1 handful of fresh mint
  • 1 handful of fresh basil
  • Carrot shreds
  • 2-3 cherry tomatoes

Wednesday: Quinoa Sweet Potato Cakes

What you'll need:

  • 1/2 cup quinoa
  • 1/2 cup lentils
  • 1 red pepper
  • 3 tablespoons red onion
  • 2 tablespoons ground cumin
  • 1 tablespoon chili powder
  • 1/2 teaspoon salt
  • Pinch of black pepper
  • 1 cup mashed sweet potato
  • 1 jar of salsa

Thursday: Tofu, Tomato, and Basil Quiche

What you'll need:

  • 1 tablespoon olive oil
  • 1 block firm tofu
  • 1 teaspoon chopped garlic
  • 1 leek
  • 20 grape tomatoes
  • 3 eggs
  • 3/4 cup plain soy milk
  • 1/4 cup fresh basil
  • 1/8 tsp pepper
  • 1/4 cup dairy-free shredded mozzarella cheese
  • 1 premade whole wheat pie crust

Friday: Balsamic Portobello Burgers

What you'll need:

  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar
  • 3 garlic cloves
  • 1 red pepper
  • 8 portobello mushrooms
  • 4 whole wheat hamburger buns
  • 4 lettuce leaves
  • 1 tomato
  • 1 container of Tofutti spread (optional)
Around The Web
Join The Conversation
Gratitude Reduces Stress
Flat-Belly Overnight Oats
Healthy and Easy Fish Recipes
Diet Rules You Can Break and Still Lose Weight
How to Make Good Carb Choices Throughout the Day
How to Choose a Pre-Workout Snack
How to Have More Energy at Work

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness
X