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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)
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