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Meal Plans

This Week’s Meatless Meal Plan | 04.28.14

Baked Fried Brown Rice

Have we had our fill of asparagus yet this month? No? Good! Because I’ve got more asparagus for you in this week’s meal plan. And if that’s not enough for you, I did a round-up of 50 delicious vegetarian asparagus recipes over on Amuse Your Bouche this week. I intend to make every one of them by the end of this spring. Or I’m a liar. One of those things.

Here’s this week’s meal plan:


Penne with Asparagus and Lemon PestoPenne with Asparagus and Lemon Pesto from Green Valley Kitchen // Once again, the photos in this post were taken as I raced against the clock to get food on the plate before sunset. Don’t judge the lack of styling. But back on topic: Penne with Asparagus and Lemon Pesto. We absolutely loved this recipe. It was simple, delicious, and the perfect way to use spring asparagus.


Roasted Portabella Mushrooms on White Bean PureeRoasted Mushrooms on White Bean Puree from Cooking Light // I have a tendency to fall into a pasta/sandwich/pizza/soup rut when I’m cooking dinners, so I thought I’d break out of my rut by making something completely different. Different like mushrooms on bean puree! This makes a great light dinner and the best part is that it only takes about 20 minutes to make.


Miso Roasted Veggie Tofu BowlMiso Roasted Veggie Tofu Bowl from Noms for the Poor // Chewy baked tofu and tender roasted sweet potatoes make this quinoa-based dish tasty and satisfying. I added some chopped raw cashews that I had on hand too. We had the leftovers cold for lunch the next day–you could also repurpose it as a filling for lettuce wraps if you have butter lettuce on hand. Ideas! I have them!


Baked Fried Brown RiceBaked Fried Brown Rice from Oh My Veggies // When you bake rice, you can get it to take on that chewy, crispy texture of fried rice without having to use a ton of oil. This recipe is a reader favorite and it’s a favorite of mine too!


Mediterranean CalzonesMediterranean Calzones from Oh My Veggies // These calzones don’t require any fresh produce, so they’re perfect for ending the week with. Making your own dough for calzones can be a little time-consuming for a weeknight dinner, so we use store-bought instead.

Tips for This Week’s Meal Plan

  • The penne recipe calls for 2 cups of uncooked pasta, but we bumped it up to 8 ounces to make the recipe serve 4. We still had enough sauce even with increasing the amount of penne. So if you’re serving a family of 4 or if you’d like to have leftovers for lunches, use 8 ounces of penne!
  • The Roasted Mushrooms on White Bean Puree recipe calls for small amounts of fresh oregano and thyme. I hate buying fresh herbs when I only need a little bit, so I used dried instead and that’s what I put on the menu. Use a scant teaspoon of each.
  • Wednesday’s dinner is a great way to clean out your crisper drawer. Serve the dish over lettuce leaves, throw some broccoli or cauliflower in with the roasted veggies, whatever!
  • Feel free to substitute canned pineapple for the fresh chunks in the Baked Fried Brown Rice. If you’re not a fan of pineapple fried rice, readers have substituted mushrooms, green beans, broccoli, and just about everything else you can imagine.
  • And speaking of the Baked Fried Brown Rice, you’ll need leftover brown rice for it. If it’s been sitting for a day or two, the texture will be better! Tuesday’s dinner only takes 20 minutes, so make the rice then and let it sit in the fridge until Thursday.

Vegetarian Meal Plan & Shopping List - 04.28.14Click here for a printable version of this weekโ€™s meatless meal plan and shopping list, then click on the links above to print out each recipe. Now youโ€™re set for the week!

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  • Reply
    dishing up the dirt
    April 25, 2014 at 9:37 am

    Those roasted mushrooms on white bean puree sound absolutely fantastic. Love the meal plan this week!

    • Reply
      Kiersten Frase
      April 27, 2014 at 9:10 pm

      You would looooove them! They were really different, but in a good way. ๐Ÿ™‚

    • Reply
      Becca @ Amuse Your Bouche
      May 1, 2014 at 2:38 pm

      Seconding this! I’ve made pates with white beans before and they go so creamy and gorgeous, must try this recipe!

  • Reply
    Helen @ Scrummy Lane
    April 25, 2014 at 9:48 am

    This is a great idea, to have a whole-week plan like this. I particularly like the idea of that baked rice. Going to click on that next! ๐Ÿ™‚

    • Reply
      Kiersten Frase
      April 27, 2014 at 9:09 pm

      Thanks! I used to do posts where I wrote about what I ate each week, but I thought switching to a meal plan format would be more useful. ๐Ÿ™‚

  • Reply
    April 25, 2014 at 1:56 pm

    Hi Kiersten – So glad you enjoyed the penne with asparagus and lemon pesto! Thanks so much for featuring the recipe. Have a good one!

    • Reply
      Kiersten Frase
      April 27, 2014 at 9:06 pm

      Thank you for sharing the recipe on Potluck! It was SO GOOD! Perfect for spring. ๐Ÿ™‚

  • Reply
    [email protected]
    April 25, 2014 at 9:13 pm

    baked brown fried rice and mediterranean calzones are making me so hungry!

  • Reply
    Em @ Love A Latte
    April 29, 2014 at 3:37 pm

    Oh wow this meal plan looks absolutely amazing! I just found your page and I’m excited. I would eat all the meatless meals!!!

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