This Week’s Meatless Meal Plan | 3.31.2014

By Kare Raye | Last Updated: March 28, 2014

Brussels Sprouts Pita Pizzas from Kitchen Treaty

This week, it’s all about the easy. Who wants to spend hours fussing over dinner after a jam-packed day? Not me!

These simple, straightforward recipes come together in no time–even faster when you do a little prep on Sunday. The frittata, for instance, is perfect for Monday, because you can just sauté your already-chopped veggies. Plus, if you’ve got a mess of eggs left over from the weekend, this is the perfect place for all of them (and then some)!

We’ve also got some warm, comforting goodness tucked in here and there too (think stew and baked ravioli, yum)–perfect quick, cozy fare for the intermittently rainy days ahead.

Here’s this week’s menu.


Spinach, Mushroom, and Red Bell Pepper Frittata from Bev CooksSpinach, Mushroom, and Red Bell Pepper Frittata from Bev Cooks // Frittatas are one of the best ways to enjoy breakfast for dinner (not to mention the perfect way to use up a bunch of eggs if you have extra!) This veggie-packed version is hearty enough to make a satisfying dinner all on its own.


Black Bean Flautas with Avocado Dipping SauceBlack Bean Flautas with Avocado Dipping Sauce // These cute little pan-fried numbers are super-easy to assemble, and because they’re finger-food, they’re really pretty fun to eat, too. The avocado dipping sauce is as healthy as it is divine; add a hearty pico de gallo and you’ve got the full meal deal.


Tomato Artichoke Lentil Stew from A Couple CooksTomato Artichoke Lentil Stew from A Couple Cooks // Artichokes hint that spring is coming, but this recipe’s stew status takes it to wintery comfort food level. With protein-packed lentils, vitamin-rich kale, and lots of hearty tomatoes, this one-pot recipe is a meal in and of itself, but I like to serve it with torn pieces of crusty bread for dipping.


Baked Ravioli from Damn DeliciousBaked Ravioli from Damn Delicious // A little easy, cheesy comfort food, casserole-style. It’ll power you through the last remaining bits of the week–and the leftovers make a darn fine Friday lunch.


Brussels Sprouts Pita Pizzas from Kitchen TreatyBrussels Sprouts Pita Pizzas from Kitchen Treaty // Welcome to Friday! Friday means pizza night in the Kitchen Treaty household, and these pita pizzas make super-quick work of dinner. Best of all, their individual serving size makes them easy to customize to individual tastes.

Tips for This Week’s Plan

  • The stew calls for a half-bunch of kale–so make kale chips with the remainder of your bunch. Such a terrific and healthy snack!
  • Two of this week’s recipes call for red onion, so buy the biggest you can find and use it for both recipes.
  • If you bought a package of pitas and think you’ll have more than you need for Friday’s pita pizzas, plan to toast the extra to serve alongside the frittata or the stew.
  • Chop your veggies for the frittata on Sunday. It’ll make Monday’s dinner that much easier!
  • The baked ravioli calls for grated Parmesan while the stew and frittata recipes suggest shaved Parmesan. So my recommendation is to buy a small hunk of the cheese and grate/shave yourself as needed.
  • If you live near a Trader Joe’s, they sometimes carry already-cut (“shaved”) Brussels sprouts in their refrigerated produce section, which would make Friday’s pizzas even easier to assemble.

Vegetarian Meal Plan & Shopping List - 03.31.14Click here for a printable version of this week’s meatless meal plan and shopping list, then click on the links above to print out each recipe. Now you’re set for the week!

Correction to Last Week’s Plan

If you’re following last week’s meal plan, you’re probably making the Farro Sloppy Joes tonight. We accidentally omitted the 8-ounce can of tomato sauce for that recipe from the shopping list, so if you don’t have one on hand, you’ll need to get one. The printable PDF has been updated to reflect this.

About Kare Raye

Kare is a home cook, vegetarian, and mom who coexists with her otherwise carnivorous clan. Her blog, Kitchen Treaty, helps mixed-diet families keep the peace.

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Okay, I need to know and any vegan out there can answer this for me. I keep seeing people touting nutritional yeast as a sub for parmesan cheese. Does it REALLY taste like parm cheese or is that something that you use and ‘get used to?’ 🙂

Hi Anele, I wish I could answer for you! Hiding my head in shame a little, but I have actually never tried it! I do hear over and over again that it lends a definite “cheesy” flavor but can’t directly attest to that. Anyone else?

It kind of has that funk flavor that cheese has. I hear about people putting it on popcorn and the thought of that gives me dry heaves, BUT it’s really good in vegan sauces–it really does give them a cheesy flavor.

I’m drooling over that frittata! I want it for bk, lunch, dinner…all day! All these recipes look amazing, Kare! This is definitely a plan I can stick to! 🙂

Oooohhh, Kare! That brussel sprout pizza YUM! I almost always make frittata’s at least once a week. They are my favorite!

I found your post on Oh My Veggies! I’m a critical care nurse at Vandy. I try to make something to take for the 3 nights I work. Today, I made the tomato, artichoke, lentil stew today. It was wonderful!!! I ate a bowl before work, brought a bowl to eat at 2 a.m. and plan on having the rest on my other shifts. Thanks so much for saving me from the fried chicken tenders offered by the hospital cafeteria at 2 a.m. 🙂

Thanks for including our recipe in the meal plan! This stew was one of our favorites in the past few months. Everything else looks so yummy — especially those pita pizzas!

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