Advanced Weekly Meal Planner

Weekly Meal Planner
Monday

Breakfast: Greek Yogurt with Fresh Berries and Almonds
Lunch: Caprese Sandwich with Basil Pesto
Dinner: Chickpea and Spinach Curry with Brown Rice
Snack: Carrot and Cucumber Sticks with Hummus

Tuesday

Breakfast: Avocado Toast with Poached Egg
Lunch: Lentil Soup with a Side Salad
Dinner: Margherita Pizza with Whole Wheat Crust
Snack: Apple Slices with Peanut Butter

Wednesday

Breakfast: Overnight Oats with Chia Seeds and Fresh Fruit
Lunch: Paneer Tikka Wrap with Mint Chutney
Dinner: Pasta Primavera with Seasonal Vegetables
Snack: Mixed Nuts

Thursday

Breakfast: Smoothie Bowl with Spinach, Banana, and Protein Powder
Lunch: Greek Salad with Quinoa
Dinner: Stuffed Bell Peppers with Black Beans and Quinoa
Snack: Greek Yogurt with Honey and Walnuts

Friday

Breakfast: Scrambled Tofu with Spinach and Tomatoes
Lunch: Vegetable Biryani with Raita
Dinner: Eggplant Parmesan with a Side of Garlic Bread
Snack: Rice Cakes with Avocado

Saturday

Breakfast: Cottage Cheese with Pineapple and Flaxseeds
Lunch: Falafel Wrap with Tzatziki Sauce
Dinner: Mushroom Risotto
Snack: Edamame

Sunday

Breakfast: Whole Grain Pancakes with Maple Syrup and Berries
Lunch: Spinach and Feta Stuffed Portobello Mushrooms
Dinner: Thai Red Curry with Tofu and Vegetables
Snack: Dark Chocolate and Almonds

Grocery List
Produce:

Berries (Strawberries, Blueberries)
Avocados
Spinach
Tomatoes
Carrots
Cucumbers
Apples
Bananas
Mixed Seasonal Vegetables (for pasta primavera)
Bell Peppers
Fresh Herbs (Basil, Mint)
Garlic
Ginger
Lemon
Pineapple
Mushrooms (Portobello, White)
Edamame
Berries
Feta Cheese

Dairy/Alternatives:

Greek Yogurt
Cottage Cheese
Almond Milk (or preferred milk alternative)
Cheese (Mozzarella, Parmesan)
Eggs

Proteins:

Almonds
Peanut Butter
Tofu
Chickpeas
Lentils
Paneer
Black Beans
Quinoa
Mixed Nuts
Edamame

Grains:

Whole Wheat Bread
Brown Rice
Whole Wheat Pizza Crust
Whole Wheat Pasta
Whole Grain Pancake Mix
Rice Cakes

Condiments/Spices:

Almonds
Peanut Butter
Hummus
Basil Pesto
Chia Seeds
Protein Powder
Olive Oil
Soy Sauce
Maple Syrup
Honey
Dark Chocolate

Other:

Whole Grain Pancake Mix
Whole Wheat Wraps
Pizza Crust
Whole Wheat Pasta

Preparation Tips

Batch Cooking: Prepare larger quantities of items like lentil soup, curry, and quinoa to use throughout the week.
Pre-Chop Vegetables: Chop vegetables for salads and snacks ahead of time and store them in airtight containers.
Make Overnight Oats: Prepare overnight oats in batches and store them in the fridge for quick breakfasts.
Freeze Portions: Cook and freeze portions of meals like stuffed bell peppers and mushroom risotto for easy reheating.
Use Slow Cooker: Utilize a slow cooker for meals like lentil soup and vegetable biryani to save time.
Quick Snacks: Keep easy-to-grab snacks like nuts, yogurt, and pre-chopped veggies ready for when you need them.

Suggested Recipes
Caprese Sandwich with Basil Pesto

Ingredients: Whole wheat bread, fresh mozzarella, tomatoes, basil leaves, basil pesto.
Instructions: Layer mozzarella, tomato slices, and basil leaves on whole wheat bread. Spread basil pesto on another slice and place it on top. Grill if desired.

Chickpea and Spinach Curry

Ingredients: Chickpeas, spinach, onion, garlic, ginger, tomatoes, curry powder, coconut milk, brown rice.
Instructions: Sauté onions, garlic, and ginger. Add curry powder and tomatoes, then stir in chickpeas and coconut milk. Simmer and add spinach at the end. Serve with brown rice.

Paneer Tikka Wrap

Ingredients: Paneer, bell peppers, onion, yogurt, spices (garam masala, turmeric, cumin), whole wheat wraps, mint chutney.
Instructions: Marinate paneer and vegetables in yogurt and spices. Grill until cooked. Wrap in whole wheat wraps with mint chutney.

Mushroom Risotto

Ingredients: Arborio rice, mushrooms, onion, garlic, vegetable broth, Parmesan cheese, white wine (optional), olive oil.
Instructions: Sauté onions and garlic, add Arborio rice and cook until lightly toasted. Gradually add vegetable broth and mushrooms, stirring constantly. Finish with Parmesan cheese.

These meals and tips should help you enjoy a delicious, balanced, and organized week of vegetarian eating!