Vegetarian meal plan generator

Model output

**ASSUMPTIONS** - Two adults, two servings per meal, six lunches and six dinners across three days. - Vegetarian, with no stated allergies. This plan does not confirm allergy safety. Please tell me about any allergies or intolerances (for example soy, sesame, gluten, nuts) so I can adjust the plan. Tofu contains soy and the tahini dressing contains sesame, so check these if they apply. - Seasonal vegetables are shown as examples. Swap in what's in season where you live. - Pantry basics (oil, salt, pepper, garlic, soy sauce or tamari, vinegar, spices) are already on hand. - Calories and macros are rough estimates per serving and will vary by brand and portion size. **PORTION GUIDE (per adult, per meal)** - Cooked grain: 1 cup - Cooked beans: ¾ cup - Tofu: about 4 oz (115 g) - Cooked vegetables: 1½ cups **PREP DAY (about 60 to 75 minutes, once)** 1. Cook 1 cup dry brown rice or quinoa per day of cooking (about 3 cups cooked total for the plan, or cook in two batches). 2. Cook or drain 2 cans (15 oz each) cannellini beans, 1 can black beans, and 1 can chickpeas. Rinse well. 3. Press the tofu for 15 minutes in a towel with a heavy pan on top. Cut into cubes and bake or pan-fry until golden. Keep half for Day 1 and half for Day 2 dinner. 4. Chop the vegetables: broccoli florets, bell peppers, zucchini, carrots, cabbage, and onions. 5. Make the tahini dressing: whisk ¼ cup tahini, 2 Tbsp lemon juice, 1 Tbsp soy sauce or tamari, 1 minced garlic clove, and water to thin. **DAY 1** *Lunch: White Bean and Roasted Vegetable Bowl* - Roast 4 cups mixed vegetables (zucchini, peppers, onion) with 1 Tbsp oil, salt, and pepper at 425°F (220°C) for 20 to 25 minutes. - Warm ¾ cup white beans per person with a pinch of garlic and lemon zest. - Assemble: 1 cup grain, beans, roasted vegetables, and 2 Tbsp dressing. - Rough estimate: 550 kcal, 22 g protein, 70 g carbohydrate, 20 g fat. *Dinner: Crispy Tofu and Broccoli Stir-Fry* - Heat 1 Tbsp oil in a wide pan. Add tofu and cook until crisp, about 6 to 8 minutes. Set aside. - Stir-fry 3 cups broccoli and 1 sliced bell pepper for 4 minutes. - Add 2 Tbsp soy sauce or tamari, 1 tsp grated ginger, and 1 tsp maple syrup. Toss in tofu. - Serve over 1 cup rice per person. - Rough estimate: 580 kcal, 28 g protein, 65 g carbohydrate, 22 g fat. **DAY 2** *Lunch: Black Bean and Corn Bowl with Cabbage Slaw* - Warm ¾ cup black beans per person with cumin and smoked paprika. - Toss 2 cups shredded cabbage with lime juice, a pinch of salt, and 1 tsp oil. - Serve beans and slaw over 1 cup quinoa with ½ cup corn kernels and sliced avocado. - Rough estimate: 560 kcal, 22 g protein, 75 g carbohydrate, 20 g fat. *Dinner: Tofu and Chickpea Vegetable Curry* - Sauté 1 onion, 2 cloves garlic, and 1 tsp curry powder in 1 Tbsp oil. - Add 1 can diced tomatoes, 2 cups carrots and cauliflower, and ½ can chickpeas. Simmer 15 minutes. - Stir in the remaining tofu and 2 Tbsp coconut milk (optional). Simmer 5 minutes. - Serve with 1 cup rice per person. - Rough estimate: 600 kcal, 26 g protein, 80 g carbohydrate, 18 g fat. **DAY 3** *Lunch: Cannellini and Greens Soup* - Sauté 1 onion, 2 carrots, and 2 celery stalks in 1 Tbsp oil. Add 1 can diced tomatoes and 4 cups vegetable broth. - Add 1½ cans cannellini beans and 3 cups chopped greens (kale or chard). Simmer 15 minutes. - Serve with 1 slice whole-grain bread per person (optional). - Rough estimate: 420 kcal, 20 g protein, 60 g carbohydrate, 10 g fat. *Dinner: Sheet-Pan Tofu with Zucchini and Peppers* - Toss 8 oz pressed tofu cubes and 3 cups zucchini and peppers with 1 Tbsp oil, 1 Tbsp soy sauce or tamari, and 1 tsp smoked paprika. - Roast at 425°F (220°C) for 25 minutes, turning once. - Serve with 1 cup quinoa and a drizzle of tahini dressing. - Rough estimate: 540 kcal, 30 g protein, 50 g carbohydrate, 22 g fat. **SHOPPING LIST** *Produce* - Broccoli: 1 large head - Bell peppers: 3 - Zucchini: 2 - Carrots: 4 - Cauliflower: 1 small head - Cabbage: ½ head - Kale or chard: 1 bunch - Onions: 3 - Garlic: 1 head - Celery: 2 stalks - Lime: 2 - Lemon: 2 - Avocado: 2 - Fresh ginger: 1 small piece *Protein* - Firm tofu: 2 blocks (14 to 16 oz each) - Cannellini beans: 2 cans (15 oz) - Black beans: 1 can (15 oz) - Chickpeas: 1 can (15 oz) *Grains* - Brown rice: 1 cup dry (about 3 cups cooked) - Quinoa: 1½ cups dry *Canned and Jarred* - Diced tomatoes: 2 cans (14 oz) - Vegetable broth: 1 carton (32 oz) - Coconut milk: 1 small can (optional) - Corn kernels: 1 can or 1 cup frozen *Pantry and Spices* - Tahini: 1 jar - Soy sauce or tamari: 1 bottle - Maple syrup: small bottle - Curry powder, cumin, smoked paprika - Olive oil or neutral oil - Whole-grain bread (optional) **SUBSTITUTIONS** - Tofu: tempeh (check soy and gluten-free status if relevant) or extra beans - Cannellini beans: great northern or navy beans - Quinoa: brown rice or farro - Soy sauce: coconut aminos (confirm ingredients) - Greens: spinach or any sturdy leafy green - Seasonal produce: asparagus, peas, or summer squash in spring and summer; squash, Brussels sprouts, or root vegetables in fall and winter **STORAGE NOTES** - Cool cooked food within 2 hours. Refrigerate in shallow, covered containers. - Store cooked beans, tofu dishes, grains, and soup in the refrigerator for 3 to 4 days. - Keep dressing separate and refrigerated for up to 5 days. Stir before using. - Store leftover curry and soup for up to 4 days. Freeze portions for up to 3 months. - Reheat until steaming hot throughout (165°F / 74°C). Reheat only the portion you plan to eat. - Keep opened tofu submerged in fresh water in a covered container. Change the water daily and use within 3 to 5 days.