Attention, Veggie Lovers: Try This 5-Day Vegetarian Meal Plan

Vegetarian meal plan: avocado and tomatoes on a tortilla
Image: Artem Bulbfish

Don't know what to cook this week? Don't be too hard on yourself—it's hard to decide what you want to meal prep (which is why we choose to have an incredible group of chefs do it for us). Because let's be real: How are you supposed to know what you're going to crave four days from now?

We can't understand your cravings any more than you understand them yourself, but we do know you'll find vegetarian and vegan recipes below that are super cravable. These meatless dishes are filled with whole grains, healthy fats, protein, and fiber, that’s sure to keep you satisfied. 

To keep your prep work to a minimum, we included a variety of our favorite vegetarian recipes from our Tovala App, plus a few goodies we found on some of our favorite food blogs. These dishes are easy to prep (which you know we're fans of), require basic ingredients, and fit perfectly into a vegetarian or vegan diet.

A 5-Day Vegetarian Meal Plan to Enjoy This Week

Looking for a few plant-based meals to fuel you through the week? These delicious, healthy recipes are sure to power you through your workweek. 

Day 1: Always Meatless Monday

Vegetarian meal plan: Vegan Peanut Butter and Jelly Overnight Oats
Image: Simple Vegan Blog

Breakfast: Oatmeal is a staple in any vegetarian meal plan. Not only is it delicious, it can be whipped up any number of ways. This creamy, dreamy oatmeal might as well be a PB&J in a bowl, combining peanut butter, raspberry jam, bananas, and your milk of choice into a breakfast that’s ready in just 10 minutes.

Lunch: Lunch doesn’t have to be complicated. Toss a few fresh green veggies, a protein source, and a sauce in a bowl, and you have yourself a balanced lunch option ready in 10 minutes. This chickpea salad combines spinach, kale, broccoli, asparagus, avocado, and chickpeas into a delicious bowl smothered in a Greek yogurt mustard dressing.

Midday snack: Try some hummus with fresh cucumbers and carrots. 

Dinner: On a Monday night, the last thing you want is to come home from work and spend half an hour prepping dinner. While we prefer meals with zero prep work at all, this roasted sweet potato, chickpea, kale, and rice bowl can work when you’re in a pinch. Simply season and roast your veggies, make your rice according to the package instructions, then toss it into a bowl and enjoy.

Day 2: Taco Tuesday

Vegetarian meal plan: Southwest Veggie Quesadillas With Cherry Tomato-Avocado Salsa
Image: Spoonabilities

Breakfast: Toward the beginning of the week, you’ll often find yourself sprinting out the door, with no time to grab breakfast. To hold yourself over, always keep a batch of hard- or soft-boiled eggs in the fridge, which you can grab on the run. With your Tovala Oven, you can make soft-boiled eggs in just 10 minutes, plus you don’t need to watch the stovetop. 

Lunch: In the mood for Mexican food? These veggie quesadillas are loaded with plant-based protein. Portabella mushrooms, kale, peppers, avocado, black beans, zucchini, chickpeas, and lentils are stuffed between two tortillas, smothered in cheese, then dipped in salsa for a spicey, satisfying dish. 

Midday snack: Enjoy plantain chips with salsa.

Dinner: As long as lunch wasn’t too spicy, we’ve already locked down your dinner plans. These black bean burritos are easy to make, incredibly satisfying, and 100% vegan. You’ll combine brown rice, a cilantro black bean filling, avocados, and salsa into a flour tortilla for a dinner you can’t resist. 

Day 3: Wednesday 

Vegetarian meal plan: Tempeh Bacon BLT Sandwiches
Image: Hey Nutrition Lady

Breakfast: If you love spinach artichoke dip, you’re going to love our frittata. Our spinach artichoke frittata takes just 12 minutes to prepare in your Tovala Oven, requires just six ingredients, and weighs in at just 260 calories per serving. It’s a simple, healthy breakfast to get you over that “hump” midweek. 

Lunch: Looking for a new sandwich to add to your weekly lineup? This tempeh BLT is going to be your new favorite with smokey marinated tempeh, lettuce, tomato, mayo, and mashed avocado. It’s crispy, crunchy, and delicious, and you’re sure to make it part of your meal plan.

Midday snack: Munch on a few pieces of dark chocolate and some peanut butter.

Dinner: Can a salad be something you look forward to? Absolutely. Can it be an entree? Definitely. This quinoa salad with black beans is loaded with veggies, protein, and fiber, making it filling enough for your main course. Plus, it keeps for up to a week in the fridge, giving you leftovers for lunch the next day.

Day 4: Fakeout-Takeout Thursday 

Vegetarian meal plan: Easy Vegetable Fried Rice With Cashews
Image: Blondelish

Breakfast: It’s not Saturday so your favorite brunch joint isn’t open yet, but you can still enjoy some of your favorite menu items. Our baked apple pancake tastes like it was whipped up by a gourmet chef, when really it’s made in your Tovala Oven. And you don’t need to slave over the stovetop all morning, either—this beautiful breakfast treat is ready in just 26 minutes. Smother it in maple syrup or Greek yogurt and enjoy.

Lunch: If you think fried rice is something that should be left to your favorite Thai restaurant and no one else, you are sorely mistaken. And we’ll let you in on a little secret: You can probably make it a tad healthier on your own. This homemade vegetable fried rice is loaded with bell peppers, broccoli, peas, cashews, and mushrooms for a light lunch ready in half an hour.

Midday snack: Whip up a blueberry smoothie with almond butter and chia seeds.

Dinner: No matter what you’ve been told, you can make gourmet Italian food in under 20 minutes. With the baked gnocchi with Beyond Beef recipe from the Tovala App, you can make a pasta dinner with just four ingredients and 16 minutes. Plus, it takes just two minutes to prep, making it the perfect quick dinner for when you get off work.

Day 5: It’s Finally Friday

Vegetarian meal plan: Homemade Falafel
Image: The Cozy Cook

Breakfast: It’s Friday! What better way to celebrate than pizza for breakfast? And no, we’re not talking cold pizza either. Using your Tovala Oven, you can make breakfast “pizzas” using English muffins, pizza sauce, and shredded mozzarella cheese. It’s the perfect way to kick-off the last day of the week.

Lunch: If you’re anything like us, then falafel is the star of the show with every salad you dress, sandwich you compile, and pita you stuff. So why not learn how to make your own? This homemade falafel is easy. Top it with tahini, cucumbers, kalamata olives, and feta cheese for an easy Mediterranean lunch.

Midday snack: Try some hard boiled eggs and red bell pepper slices. 

Dinner: It’s Friday night, and you just got off work. Why not make yourself a margarita and gorge on some tacos? These buffalo cauliflower tacos are packed with cauliflower, smothered in buffalo sauce, then topped with cabbage, cilantro, avocado, and homemade, dairy-free ranch. Pair it with chips and guacamole to celebrate making it through the week.

For the Nights You Don’t Have Time to Cook, Try Tovala 

If you read through the above meal plan and thought, "There's no way I have enough time to cook all this," we feel you. As much as we love food, we're actually not big fans of the work that goes into it. Writing shopping lists, circling the Whole Foods parking lot, chopping vegetables, and doing a mound of dishes aren't exactly featured on our Favorite Things list. 

To help with meal planning, shopping, and cooking, try Tovala. Using our menu filters, you can find delicious, chef-crafted vegetarian meals that we'll deliver straight to your door. Think veggie burrito bowls, tofu tacos, and gourmet Italian dishes that we'll prep and cook for you. All you have to do is scan the recipe bar code, pop it in your Tovala Oven, and enjoy. Now the only question is, what do you plan on enjoying this week?